Workout Of the Day

Aug. 21, 2017

  • WOD
    CrossFit 08/21/2017

    Skill: Snatch 3 x 1 @80%

    Front Squat 10 sets x 1 rep

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

    Partner Row
    5 sets x 4 rounds each
    500 m row
    Rest is when partner rows

  • Bootcamp
    BootCamp 08/21/2017

    Skill: 27-21-15-9 Sit Ups Mountain Climbers

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

    WoD
    Level 2

    10 Cals Row
    30 wallball shots
    20 cals Row
    20 wallballs + medball squat
    30 cals Row
    10 medball cluster to wallball shots

    Timecap: 15 minutes

Aug. 17, 2017

  • WOD
    CrossFit 08/17/2017

    Skill: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS
    4 rounds increasing

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None
    Reps: 15-12-9-6-3

    Power Snatch
    Lateral Bar over Burpees


  • Bootcamp
    BootCamp 08/17/2017

    Skill: Handstand Mastery DU Practice 5 mins

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

    5 RFT
    10 Wallballs
    15 DB Push Press
    300 m Row

Aug. 16, 2017

  • WOD
    CrossFit 08/16/2017

    Skill: Front Squats 10 reps OTM

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

    GOAT Day
    EMOM 20
    Even: 4 Squat Cleans or Max reps Pistols
    Odd: 10 Chest to Bar Pull Ups or 10 KBS or 4 Muscle Ups

  • Bootcamp
    BootCamp 08/16/2017

    Skill: Tabata Hollow Rock KBS

    Type: AMRAP
    Time Cap: 0:15:00
    Rounds: None
    20 Air Squat
    15 Burpee
    10 Kettlebell Swing


Aug. 15, 2017

  • WOD
    CrossFit 08/15/2017

    Skill: TABATA: HOLLOW ROCKS AND KETTLE BELL SWINGS

    Type: AMRAP
    Time Cap: 0:20:00
    Rounds: None
    10 DB Push Press 45/25
    200 Row

    TEAMS OF 2

  • Bootcamp
    BootCamp 08/15/2017

    Skill: 2 minutes handstand drill 5 minutes mastery of double unders Core: 5 max hold hanging hollow body 50 hollow rockers

    Type: EMOM
    Time Cap: 0:10:00
    Rounds: None

    EMOM 10
    ODD: 20 WALLBALL SHOTS
    EVEN: 20 SIT UPS TO PRESS OUTS

Aug. 14, 2017

  • WOD
    CrossFit 08/14/2017

    Skill: Snatch 5 x 1

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

    Odd : 200 m Run or Row
    Even : 5 HSPu

  • Bootcamp
    BootCamp 08/14/2017

    Skill: SKiLL: 2 Minutes Handstand Drill 5 minutes Double unders practice Core Work: Tabata Hollow body Hold Arch Body Then 50 Per Side Crunch

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

    Odd: 15 Box Jump
    Even : 20 DB Snatch

Workout of the day

Aug. 21, 2017

  • WOD
    CrossFit 08/21/2017

    Skill: Snatch 3 x 1 @80%

    Front Squat 10 sets x 1 rep

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

    Partner Row
    5 sets x 4 rounds each
    500 m row
    Rest is when partner rows

  • Bootcamp
    BootCamp 08/21/2017

    Skill: 27-21-15-9
    Sit Ups
    Mountain Climbers

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

    WoD
    Level 2

    10 Cals Row
    30 wallball shots
    20 cals Row
    20 wallballs + medball squat
    30 cals Row
    10 medball cluster to wallball shots

    Timecap: 15 minutes