Workout Of the Day

Oct. 24, 2017

  • WOD
    CrossFit 10/24/2017

    Skill: Practice the different position snatches
    High Hang (pockets)
    Hang (Above the Knee)
    Low Hang (Below the Knee)
    Full Snatch

    Type: FOR_TIME
    Time Cap: 0:25:00
    Rounds: None
    1000 Row
    30 Deadlift 155/105
    20 Front Squat 155/105
    30 Deadlift
    1000 Row


  • Bootcamp
    BootCamp 10/24/2017

    Skill: Rope Climb Day 2 Core: 3 rounds 25 russian twists 25 floor wipers

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    Reps: 21-15-9-3
    DB Thruster
    Burpee


Oct. 23, 2017

  • WOD
    CrossFit 10/23/2017

    Skill: 5 x 5 Back Squats

    Type: AMRAP
    Time Cap: 0:20:00
    Rounds: None
    50 Wallballs
    50 Double Under
    40 Box Jump
    40 Toes to Bar
    30 Chest to Bar Pull Ups
    30 Burpee
    20 Clean 135/95
    20 Push Jerk
    10 Snatch
    10 Bar muscle ups


  • Bootcamp
    BootCamp 10/23/2017

    Skill: Rope Climb

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: 4
    2 Rope Climb
    15 Box Jump
    15 Jumping Pull Up
    15 Kettlebell Swing
    15 Walking Lunges
    15 Inchworm
    15 Box Dip


Oct. 21, 2017

  • WOD
    CrossFit 10/21/2017

    Skill: 3 ROUNDS
    40 SECONDS ON 20 SECONDS OFF
    ROW
    AIR SQUATS
    PUSH UPS
    KETTLEBELL SWINGS

    Type: AMRAP
    Time Cap: 0:07:00
    Rounds: None
    Burpee Box Jump


  • Bootcamp
    BootCamp 10/21/2017

    Skill:

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

    ROWING TEAM
    IN TEAMS OF 4

    MEMBER 1 WILL ROW 9/12 CALORIES
    MEMBERS 2, 3 AND 4 WILL HOLD DUMBELLS OVERHEAD

    EVERY 3/4 CALORIES, MEMBER WILL SHOUT PUSH
    ALL OTHER MEMBERS WILL DO 3 DB PUSH PRESS

    LADIES 9 CALORIES
    MEN 12 CALORIES

    IF A TEAM MEMBER FAILS TO HOLD DUMBELLS OVERHEAD IN THE MIDDLE OF THE ROW. ALL TEAM MEMBERS WILL DO 10 BURPEES

    MEMBERS MAY REST WHEN TRANSITIONING ON THE ROWER

Oct. 20, 2017

  • WOD
    CrossFit 10/20/2017

    Skill: EMOM 12
    ODD: 5 OVERHEAD SQUATS @50% OF 1 RM
    EVEN: 50 DOUBLE UNDERS

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

    AMRAP 3 ROUNDS
    1 MINUTE
    BOX JUMP OVERS (24/20)
    TOES TO BAR
    DEADLIFT (225/135)
    REST

  • Bootcamp
    BootCamp 10/20/2017

    Skill:

    Type: FOR_TIME
    Time Cap: 0:30:00
    Rounds: 7
    7 Ring rows
    7 Sit up
    7 Wallballs
    7 Tuck Jumps
    7 DB Push Press
    7 Hollow Rockers
    7 Burpee Box Jump


Oct. 19, 2017

  • WOD
    CrossFit 10/19/2017

    Skill: 5 Rounds
    Max cal Assault Bike 30 seconds

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None
    Reps: 21-15-9

    Thruster 115/85
    Bar muscle ups

    Muscle Ups
    9-7-5

  • Bootcamp
    BootCamp 10/19/2017

    Skill: 5 Rounds Longest Plank Hold

    Type: AMRAP
    Time Cap: 0:07:00
    Rounds: None
    5 Kettlebell SDHP
    5 Kettlebell Swing 24-16
    10 Alternate Kettlebell swing 16/12


Workout of the day

Oct. 24, 2017

  • WOD
    CrossFit 10/24/2017

    Skill: Practice the different position snatches
    High Hang (pockets)
    Hang (Above the Knee)
    Low Hang (Below the Knee)
    Full Snatch

    Type: FOR_TIME
    Time Cap: 0:25:00
    Rounds: None
    1000 Row
    30 Deadlift 155/105
    20 Front Squat 155/105
    30 Deadlift
    1000 Row


  • Bootcamp
    BootCamp 10/24/2017

    Skill: Rope Climb Day 2

    Core:
    3 rounds
    25 russian twists
    25 floor wipers

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    Reps: 21-15-9-3
    DB Thruster
    Burpee