Workout Of the Day

Jan. 16, 2018

  • WOD
    CrossFit 01/16/2018

    Skill: Negative Pull Ups
    4 x 8

    Type: AMRAP
    Time Cap: 0:15:00
    Rounds: None
    3 Power Clean
    6 Hand Release Push Ups
    9 Air Squat


  • Bootcamp
    BootCamp 01/16/2018

    Skill: EMOM 5 10 DB Push Press Tripod Headstand Day 2 3 Rounds 20 Crunches 20 V Ups 20 Floor Wipers

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None
    50 Alternate Kettlebell swing
    50 Kb push press
    50 Double Under
    50 Walking Lunges
    50 Wallballs
    50 Box Jump

    5 reps per arm turkish get up

Jan. 15, 2018

  • WOD
    CrossFit 01/15/2018

    Skill: 5 x 3 Back squat

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: 7
    7 HSPU
    7 Thruster 95/65
    7 Toes to Bar
    7 Deadlift 95/65
    7 Burpee
    7 Kettlebell Swing
    7 Pull Up


  • Bootcamp
    BootCamp 01/15/2018

    Skill: EMoM 5 DB Strict Press 10 reps Gymnastics Tripod Headstand 10 mins practice Core 100 Hollow Rocks

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    Reps: 3-6-9-12-15-18-21
    DB CURL TO FRONT SQUAT
    Hanging Knee Raises

    50 reps DB front raise

Jan. 13, 2018

  • WOD
    CrossFit 01/13/2018

    Skill: EMOM 6
    5 TNG SQUAT SNATCHES

    Type: AMRAP
    Time Cap: 0:18:00
    Rounds: None

    AMRAP 3
    21-15-9
    DEADLIFT 135/95
    BURPEE OVER BAR

    3 MIN REST

    AMRAP 3
    15-12-9
    DEADLIFT 185/135
    BURPEE OVER BAR

    3 MIN REST

    AMRAP 3
    12-9-6
    DEADLIFT 225/155
    BURPEE OVER BAR

  • Bootcamp
    BootCamp 01/13/2018

    Skill: EMOM 5 10 WEIGHTED LUNGES GYMNASTICS 1 MINUTE MAX PUSH UPS 30 SECONDS REST 1 MINUTE MAX JUMPING PULL UPS 30 SECONDS REST 1 MINUTE DEAD HANG CORE 1 MINUTE ELBOW PLANK 30 SECONDS REST 2 MINUTE ELBOW PLANK 30 SECONDS REST 3 MINUTE ELBOW PLANK

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: 4
    10 Alternating Dumbell Snatch
    20 Wallballs
    15 Db Curl and Press

    30 REPS DONKEY KICKS

Jan. 12, 2018

  • WOD
    CrossFit 01/12/2018

    Skill: Clean Complex
    1 Power Clean + 1 Hang Squat Clean + 2 Front Squats + 1 Push Jerk

    Type: FOR_TIME
    Time Cap: 0:25:00
    Rounds: 4
    25 Row calorie
    25 Burpee
    25 Sit up
    25 Double Under


  • Bootcamp
    BootCamp 01/12/2018

    Skill: Sally Up Sally Down air Squat Chin Ups Partner Work Help each other hold chin up as long as possible 5 times Core Tabata Leg raises Dead hang

    Type: AMRAP
    Time Cap: 0:12:00
    Rounds: None
    5 Plate Overhead Squats
    25 Double Under

    Accessory
    Tip Toe Walk 50 m
    Heel walk 50 m

Jan. 11, 2018

  • WOD
    CrossFit 01/10/2018

    Skill: Toes To Bar
    4 x 8

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None
    20 Alternating Dumbell Snatch 35-15
    20 DB Front Rack Lunges
    10 DB Push Press
    20 DB Front Rack Lunges


  • Bootcamp
    BootCamp 01/11/2018

    Skill: EMom 5 10 floor presses increasing core 3 rounds 10 floor wiper 20 heel touches 30 scissor kicks

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: 3
    10 Box Jump Overs
    30 Back Lunges
    40 KB SDHP

    accessory: 50 tricep arm extensions

Workout of the day

Jan. 16, 2018

  • WOD
    CrossFit 01/16/2018

    Skill: Negative Pull Ups
    4 x 8

    Type: AMRAP
    Time Cap: 0:15:00
    Rounds: None
    3 Power Clean
    6 Hand Release Push Ups
    9 Air Squat


  • Bootcamp
    BootCamp 01/16/2018

    Skill: EMOM 5
    10 DB Push Press

    Tripod Headstand Day 2

    3 Rounds
    20 Crunches
    20 V Ups
    20 Floor Wipers

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None
    50 Alternate Kettlebell swing
    50 Kb push press
    50 Double Under
    50 Walking Lunges
    50 Wallballs
    50 Box Jump

    5 reps per arm turkish get up