Workout Of the Day

July 23, 2018

  • WOD
    CrossFit 07/23/2018

    Skill: emom 9
    minute 1: 10 front squats
    minute 2: 10 db military press
    minute 3: rest

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    100 Double Under
    30 Overhead Squat 45/35
    80 Double Under
    40 Thruster 45/35
    60 Double Under
    50 Front Squat 45/35


  • Bootcamp
    BootCamp 07/23/2018

    Skill: STRENGTH/CONDITIONING 4 Rounds (12 Minutes) Run 200 Meters 3 Sets of 3 DB Deadlift 3 DB Front Squats 3 DB Push Press GYMNASTICS Intervals 15 seconds work/30 seconds rest 6 Rounds Dead Hang Knee Tuck Hold on DB CORE/CONDITIONING 3 Rounds 20 Spiderman Pushup 20 Superman 20 Russian Twist

    Type: FOR_TIME
    Time Cap: 0:10:00
    Rounds: None
    Reps: 7-23-18
    DB Cluster
    Double Under
    Air Squat
    Hollow Rockers


July 21, 2018

  • WOD
    CrossFit 07/21/2018

    Skill: EMOM 7
    4 Clean and Jerk 155/105

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: 5
    10 Bench Press 135/95
    12 Pull Up
    30 Sit up


  • Bootcamp
    BootCamp 07/21/2018

    Skill: 4 Rounds 10 M Bear Crawl with Plate Drag 10 M Pinch Grip Farmer’s Carry 10 minutes 2 Rounds 20 Hollow Rockers 30 Flutter Kicks 40 Crunches 50 russian twists

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: 5
    15 DB Power clean
    15 Pull Up
    15 Kettlebell Swing
    15 Jumping Split Squats


July 20, 2018

  • WOD
    CrossFit 07/20/2018

    Skill: EMOM 10:
    Odd: 30 DU
    Even: Amrap 10m Sprints

    Type: AMRAP
    Time Cap: 0:12:00
    Rounds: None
    20 Alternating Dumbell Snatch
    15 Hand Release Push Ups
    10 Toes to Bar
    5 HSPU


  • Bootcamp
    BootCamp 07/20/2018

    Skill: 30 reps MB squat + Mb thruster + wallball Core: Practice Hollow Rock to Stand for 10 mins

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

    Buy in 400 m Run
    21-15-9
    Box Jumps
    Plate G20
    Push Ups
    Buy Out 400 m Run

July 19, 2018

  • WOD
    CrossFit 07/17/2018

    Skill: 15 minutes to get to a heavy set
    1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat

    Type: FOR_TIME
    Time Cap: 0:10:00
    Rounds: None
    Reps: 21-15-9

    Deadlift 315/205
    Box Jump 30/24


  • Bootcamp
    BootCamp 07/19/2018

    Skill: 5 Rounds 10 deadlift with plate (45/35) 20 DU Max Battle Rope 5 Rounds Walk with Plate around the box 30 Scissor Kicks

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

    4 Rounds
    20 Minutes
    20 Back Squats (35/20)
    1 Rope Climb
    25 Hand release Push Ups
    10 cal row
    10 cal bike

July 18, 2018

  • WOD
    CrossFit 07/18/2018

    Skill: EMOM 9
    Minute 1: 10 Deadlifts
    Minute 2: 10 Strict Press
    Minute 3: Rest

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None

    5 Rounds
    5 Power Snatch 95/65
    10 meters DB Overhead Walking Lunges 35/25
    1 Rope Climb

  • Bootcamp
    BootCamp amazing Race

    Skill:

    Type: FOR_TIME
    Time Cap: 0:30:00
    Rounds: None

    Refer to Coach for rules

Workout of the day

July 23, 2018

  • WOD
    CrossFit 07/23/2018

    Skill: emom 9
    minute 1: 10 front squats
    minute 2: 10 db military press
    minute 3: rest

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    100 Double Under
    30 Overhead Squat 45/35
    80 Double Under
    40 Thruster 45/35
    60 Double Under
    50 Front Squat 45/35


  • Bootcamp
    BootCamp 07/23/2018

    Skill: STRENGTH/CONDITIONING
    4 Rounds (12 Minutes)
    Run 200 Meters
    3 Sets of
    3 DB Deadlift
    3 DB Front Squats
    3 DB Push Press
    GYMNASTICS
    Intervals 15 seconds work/30 seconds rest
    6 Rounds

    Dead Hang
    Knee Tuck Hold on DB

    CORE/CONDITIONING
    3 Rounds

    20 Spiderman Pushup
    20 Superman
    20 Russian Twist

    Type: FOR_TIME
    Time Cap: 0:10:00
    Rounds: None
    Reps: 7-23-18
    DB Cluster
    Double Under
    Air Squat
    Hollow Rockers