Daily WOD

Tuesday November 20. 2018

  CrossFit & Strength “Diane” 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up   Burn Bootcamp #20 Warm-up Air Squats Plank 1 Wallballs V-ups 2 Broad Jumps Flutter Kicks 3 Box Jumps (L2), Box step ups (L1) Toes… Read more »

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Monday November 19, 2018

  CrossFit A) Work up to a heavy single Power Clean B) Complete as many rounds as possible in 10 mins of: 5 Power Cleans, 205/135 lbs 10 Toes-to-bars   Burn Bootcamp #19 Warm-up Row Side Plank 1 Shuttle Run… Read more »

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Sunday November 18, 2018

  Team Challenge   A) Thruster : 1 Rep Max Record your best Thruster 1 rep max lift. The Team of 2 has 15 minutes to find and perform their highest weight they each can do. Score is total combined… Read more »

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Saturday November 17, 2018

  Benchmark “Amanda” 9-7-5 reps, for time of: Muscle-up Squat Snatch, 135/95 lbs   Burn Bootcamp #18 Warm-up Jump Rope (L1), Double Unders (L2) Down dog into up dog 1 Row Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2… Read more »

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Friday November 16, 2018

  CrossFit Complete as many rounds as possible in 14 mins of: 5 Dumbbell Push Press, 50/35 lbs 10 Standing Broad Jump, Over Low Hurdle 6″s   Burner  20 min amrap: Row 12 calories 10 Hang Dumbbell Clean & Jerk… Read more »

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Thursday November 15, 2018

  CrossFit A) Run 1 mi This is an all-out effort for time.   B) Overhead Squat 3-3-3-3-3 Rest as needed between sets.     Burn Bootcamp #17 Warm-up Jumping jacks Boat 1 Jumping alternating lunges Rope climbs (L2), Rope climbs… Read more »

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Wednesday November 14, 2018

  CrossFit Complete as many rounds as possible in 16 mins of: 14 Single Arm DB Push Press, pick load 7 Toes-to-bars   Burn Bootcamp #16 Warm-up Mountain climber Bird Dog 1 Russian Kettlebell Swings Flutter Kicks 2 Donkey Kicks… Read more »

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Tuesday November 13, 2018

  CrossFit For time: 50 Double Unders 5 Squat Snatches, 185/135 lbs 50 Double Unders 4 Squat Snatches, 205/145 lbs 50 Double Unders 3 Squat Snatches, 225/155 lbs 50 Double Unders 2 Squat Snatches, 245/165 lbs   Burn Bootcamp #15… Read more »

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Monday November 12, 2018

  Athletic Level Test Max Air Squats in 2 minutes   CrossFit 3 rounds for time of: Run, 400 m 21 Sumo Deadlift High-pulls, 75/55 lbs 12 Burpees Over Bar   Burn Bootcamp #14 Warm-up Mountain climber Wall sit 1… Read more »

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Sunday November 11, 2018

  Team Challenge In 30 mins do: 30 Turkish Get Up Alternating Arms 30 Skin The Cats then in the remaining time, AMRAP of: Row, 300 m 30 Dumbbell Push Press 30 Dumbbell Reverse Lunges – Teams of 3 –… Read more »

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