Workout Of the Day

April 17, 2019

  • WOD
    CrossFit 04/17/2019

    Skill: EMOM 9
    A: 3 JUMPING MUSCLE UP / 6 NEGATIVE PULL UPS
    B: 20 SEC PULL UP HOLD
    C: 20 SEC HOLLOW HOLD + 20 SEC SUPER MAN HOLD

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None
    100 Air Squat
    80 Sit up
    60 Burpee
    40 Ring rows
    20 Chest to Bar Pull Up
    400 Run


  • Bootcamp
    Annie

    Skill: Skill 10 mins Kipping + Pull Ups

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


April 16, 2019

  • WOD
    CrossFit 04/16/2019

    Skill: 5 Sets
    1 Power Snatch + 1 Hang Squat Snatch

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

    4 rounds quality 2 mins rest in between rounds
    6 back squats 75%
    12 DB step ups 50/35

  • Bootcamp
    BootCamp 04/16/2019

    Skill: Core For time 50 sit ups 100 flutter kicks 50 leg raises 100 mountain climbers

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

    1 ROUND
    400 M RUN
    20 MEDBALL CLEANS
    400 M RUN
    20 DB THRUSTERS
    400 M RUN
    20 BURPEES
    400 M RUN
    20 PULL UPS

April 13, 2019

  • WOD
    CrossFit 04/13/2019

    Skill:

    Type: AMRAP
    Time Cap: 0:33:00
    Rounds: None

    ACTIVE REST FOR THROWDOWN
    2 ROUNDS
    AMRAP 6
    ROW 1000 M / 700 M
    MAX CAL BIKE REMAINING TIME
    REST 3 MINS
    AMRAP 6
    RUN 400 M
    AMRAP SIT UPS
    REST 3 MINS
    REPEAT

  • Bootcamp
    CrossFit 04/13/2019

    Skill:

    Type: AMRAP
    Time Cap: 0:33:00
    Rounds: None

    ACTIVE REST FOR THROWDOWN
    2 ROUNDS
    AMRAP 6
    ROW 1000 M / 700 M
    MAX CAL BIKE REMAINING TIME
    REST 3 MINS
    AMRAP 6
    RUN 400 M
    AMRAP SIT UPS
    REST 3 MINS
    REPEAT

April 12, 2019

  • WOD
    CrossFit 04/12/2019

    Skill: ESTABLISH 1 RM STRICT PRESS

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

    PARTNER WOD
    30-25-20
    DL 225/155
    CAL ROW/SKI
    SYNC BURPEES

    DL AND CALORIE ROW/SKI IS SHARED REPS

  • Bootcamp
    BootCamp 04/12/2019

    Skill: TABATA HOLLOW ROCKER HOLLOW HOLD

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

    10-9-8-7-6-5-4-3-2-1
    MANMAKERS

    100 M RUN IN BETWEEN ROUNDS

April 11, 2019

  • WOD
    Oly Thursday

    Skill:

    Type: FOR_TIME
    Time Cap: 0:40:00
    Rounds: None


  • Bootcamp
    BootCamp 04/11/2019

    Skill: AMRAP 8 30 v ups 60 bicycle kicks 30 weighted sit ups 60 flutter kicks 30 scissor kicks 60 mountain climbers

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: 5

    5 rounds
    400 m run
    21 box jumps
    15 kb deadlift
    9 burpee

Workout of the day

April 17, 2019

  • WOD
    CrossFit 04/17/2019

    Skill: EMOM 9
    A: 3 JUMPING MUSCLE UP / 6 NEGATIVE PULL UPS
    B: 20 SEC PULL UP HOLD
    C: 20 SEC HOLLOW HOLD + 20 SEC SUPER MAN HOLD

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None
    100 Air Squat
    80 Sit up
    60 Burpee
    40 Ring rows
    20 Chest to Bar Pull Up
    400 Run


  • Bootcamp
    Annie

    Skill: Skill 10 mins
    Kipping + Pull Ups

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