Workout Of the Day

Nov. 16, 2018

  • WOD
    CrossFit 11/16/2018

    Skill: Get 1 RM
    Squat Clean

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

    20 mins TC
    20 -18-16-14-12-10
    Burpee
    Air Squat

    200 m row between rounds

  • Bootcamp
    BootCamp 11/16/2018

    Skill: TABATA DOUBLE UNDERS PRACTICE GETTING YOUR DOUBLE UNDERS

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

    15 MINUTES
    15-12-9
    BOX JUMPS
    DB CLEAN AND JERK 45/25

    FOLLOWED BY
    15-12-9
    WALLBALL
    CAL ROW

Nov. 15, 2018

  • WOD
    CrossFit 11/13/2018

    Skill: EMOM 8
    A: 10/ ARM SINGLE DB PUSH PRESS
    B 10 DEADLIFTS 185/125

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: 5
    12 Snatch Deadlift 115/75
    9 Hang Power Snatch
    6 Overhead Squat


  • Bootcamp
    BootCamp 11/15/2018

    Skill: Strength and Conditioning: 8 Minutes EMOM ODD: 10 Box Jumps EVEN: 5 Pullups 10 Pushups 15 Squats Core WOrk: 3 Rounds 20 Floor Wipers 20 Hollow Rocks 20 V-UPs

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

    WOD
    15 Minutes
    2 rounds
    30 Double Unders
    30 DB Snatch
    30 KB Swings

    followed by
    2 rounds
    30 Double Unders
    30 DB one Arm push press
    30 KB Sumo Deadlift HighPull

Nov. 14, 2018

  • WOD
    CrossFit 11/14/2018

    Skill: EMOM 8
    A: 3 STRICT PULL UPS + 2 BUTTERFLY
    B: 30 SECOND ACTIVE HANG

    Type: AMRAP
    Time Cap: 0:12:00
    Rounds: None
    2 Rope Climb
    10 DB Hang Clean 35/20
    10 Row calorie


  • Bootcamp
    Game Day

    Skill:

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


Nov. 13, 2018

  • WOD
    CrossFit 11/13/2018

    Skill: EMOM 8
    A: 10/ ARM SINGLE DB PUSH PRESS
    B 10 DEADLIFTS 185/125

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: 5
    12 Snatch Deadlift 115/75
    9 Hang Power Snatch
    6 Overhead Squat


  • Bootcamp
    BootCamp 11/13/2018

    Skill: Strength and Conditioning 10 Minutes EMOM ODD: 40 Seconds Bent Over Row Negatives EVEN: 40 Seconds Planking on Side Leg Raise Negatives Core work: 3 Rounds 15 Wide Weighted Squats 10 Slow Banded Goodmornings 10/side Slow DB Standing Oblique Crunch

    Type: AMRAP
    Time Cap: 0:12:00
    Rounds: None

    TEAMS OF 2
    MEMBER A: HOLDS SCARE CROW POSITION WITH 5 LB PLATES PER ARM
    MEMBER B: WORKS 1 ROUND SWITCH

    1 ROUND IS
    7 CAL ROW
    10 BURPEES

Nov. 12, 2018

  • WOD
    CrossFit 11/12/2018

    Skill: Back Squat 5 x 5

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

    EMOM 20
    A: 9 CAL BIKE/ROW
    B: 12 THRUSTERS 75/55
    C: 15 SDHP 75/55
    D: REST

  • Bootcamp
    BootCamp 11/12/2018

    Skill: Strenght & Conditioning 10 Minutes EMOM ODD: 30 Double Unders EVEN: 20 Meters Overhead Walking Lunges Using Plate Core Workout: 3 Rounds 20/side seated Flutter Kicks 20/side bicycle Crunches 20 Floor Wipers

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

    WOD:
    Set 1: Run 6 Round trips around the complex in 5 Minutes (20 Rounds in North)

    Rest 2 Minutes:

    Set 2: Row 1000 Meters in 5 Minutes

    Rest 2 Minutes

    Set 3:
    21-15-9
    DB Thrusters
    Ring Rows

Workout of the day

Nov. 16, 2018

  • WOD
    CrossFit 11/16/2018

    Skill: Get 1 RM
    Squat Clean

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

    20 mins TC
    20 -18-16-14-12-10
    Burpee
    Air Squat

    200 m row between rounds

  • Bootcamp
    BootCamp 11/16/2018

    Skill: TABATA
    DOUBLE UNDERS

    PRACTICE GETTING YOUR DOUBLE UNDERS

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

    15 MINUTES
    15-12-9
    BOX JUMPS
    DB CLEAN AND JERK 45/25

    FOLLOWED BY
    15-12-9
    WALLBALL
    CAL ROW