Workout Of the Day

Feb. 22, 2019

  • WOD
    CrossFit 02/22/2019

    Skill: 5*5 DB Bench Press
    4*12 Z Press

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None

    Partner WOD
    100 Push Ups *
    50 Sync Wallballs
    80 Ring Rows *
    40 Sync DB Push Press 50/35
    60 Hang Power Snatch 75/55 *
    40 Sync Burpee Target
    40 Cal Bike *
    20 Sync Hang DB Power Clean
    20 Box Jumps *
    10sync Single arm DB OHS

    *Shared reps

  • Bootcamp
    BootCamp 02/22/2019

    Skill: 50 sec work 30 sec rest 2 Rounds Elbow Plank High Plank Left Plank Right Plank

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None

    AMRAP 20
    Partner A Row
    Partner B KB Overhead Hold

    Switch every time partner B cannot HOLD anymore

    Total Score is meters rowed
    Goal 4500 Meters

Feb. 21, 2019

  • WOD
    CrossFit 02/19/2019

    Skill: 10 MINS
    BUILD TO HEAVY
    2 SNATCH PULL
    2 SQUAT SNATCH
    1 OHS

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None

    FOR TIME
    10 MAN MAKERS 35/20
    20 FRONT RACK LUNGES 35/20
    10 MAN MAKERS 35/20
    20 TOES TO BAR
    10 MAN MARKERS
    20 DB FRONT SQUATS 35/20
    10 MAN MAKERS
    20 CAL ROW
    10 MAN MAKERS

  • Bootcamp
    BootCamp 02/21/2019

    Skill: 10 MINS SKILL PRACTICE KIPPING 8 MINS EMOM A: 10 DB SHOULDER PRESS B: 10 DIAMOND PUSH UPS / KNEELING DIAMOND PUSH UPS

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: 3
    500 Row
    12 Devil's Press
    21 Toes to Bar


Feb. 20, 2019

  • WOD
    CrossFit 02/20/2019

    Skill: EMOM 12:
    A: WALL WALKS + 5 SHOULDER TAPS
    B: 10 FROG TO STAND
    C: REST

    Type: FOR_TIME
    Time Cap: 0:25:00
    Rounds: None

    25 mins running clock
    21-15-9
    Cal row
    Front Squats 95/65

    15-12-9
    Toes to bar
    hang squat cleans 95/65

    12-9-6
    Thrusters
    Burpee over Bar

  • Bootcamp
    BootCamp 02/20/2019

    Skill: skill 200 m farmers carry

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: 1
    75 Wallballs
    50 Box Jump Over
    25 Row calorie


Feb. 19, 2019

  • WOD
    CrossFit 02/19/2019

    Skill: 10 mins
    Build to Heavy
    2 Snatch Pulls + 2 Squat Snatch + 1 OHS

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None

    10 MANMAKERS 35/20
    20 FRONT RACK LUNGES 35/20
    10 MANMAKERS
    20 TOES TO BAR
    10 MANMAKERS
    20 DB FRONT SQUATS 35/20
    10 MANMAKERS
    20 CAL ROW
    10 MANMAKERS

  • Bootcamp
    BootCamp 02/19/2019

    Skill: 3 SETS 15 RING ROWS 15 BOX DIPS CORE TABATA V UPS RUSSIAN TWISTS CRUNCHES FLUTTER KICKS

    Type: AMRAP
    Time Cap: 0:20:00
    Rounds: None

    AMRAP 20
    10 PULL UPS
    20 PUSH UPS
    30 AIR SQUATS
    100 M RUN

Feb. 17, 2019

  • WOD
    CrossFit 02/18/2019

    Skill: FRONT SQUAT
    70 % 3 REPS
    75 % 3 REPS
    80 % 3 REPS
    85 % 3 REPS X 2 SETS

    3 X 10
    STIFF LEGGED DEADLIFT

    Type: AMRAP
    Time Cap: 0:10:00
    Rounds: None
    5 Clean and Jerk 155/105
    30 Double Under


  • Bootcamp
    BootCamp 02/18/2019

    Skill: SALLY UP SALLY DOWN ELBOW PLANK HIGH PLANK ENTIRE SONG EMOM 8 ODD 30 SEC HOLLOW HOLD EVEN 30 SEC HOLLOW ROCKERS

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    Reps: 30-20-10
    Alternating Dumbell Snatch
    Burpee Tuck Jumps


Workout of the day

Feb. 22, 2019

  • WOD
    CrossFit 02/22/2019

    Skill: 5*5 DB Bench Press
    4*12 Z Press

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None

    Partner WOD
    100 Push Ups *
    50 Sync Wallballs
    80 Ring Rows *
    40 Sync DB Push Press 50/35
    60 Hang Power Snatch 75/55 *
    40 Sync Burpee Target
    40 Cal Bike *
    20 Sync Hang DB Power Clean
    20 Box Jumps *
    10sync Single arm DB OHS

    *Shared reps

  • Bootcamp
    BootCamp 02/22/2019

    Skill: 50 sec work 30 sec rest 2 Rounds
    Elbow Plank
    High Plank
    Left Plank
    Right Plank

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None

    AMRAP 20
    Partner A Row
    Partner B KB Overhead Hold

    Switch every time partner B cannot HOLD anymore

    Total Score is meters rowed
    Goal 4500 Meters