Workout Of the Day

Sept. 19, 2018

  • WOD
    CrossFit 09/19/2018

    Skill: EMOM 8
    Odd: 10 strict press
    Even: 10 Romanian Deadlift

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

    30 box jumps
    30 american kbs
    30 toes to bar
    30 wall ball
    30 burpee
    30 deadlift 135/95

  • Bootcamp
    Game Day

    Skill:

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


Sept. 18, 2018

  • WOD
    CrossFit 09/18/2018

    Skill: 15 Mins Build to Heavy Complex
    1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk

    Type: AMRAP
    Time Cap: 0:12:00
    Rounds: None
    30 Double Under
    10 Overhead Squat 115/80


  • Bootcamp
    BootCamp 09/18/2018

    Skill: Strength 3 Rounds 10/leg DB Split Stance Triceps Extensions 10/leg Split Stance Alternating Pull 10/leg Split Stance 10/leg Split Stance Crush Triceps Extensions Core 3 Rounds 45 Seconds High Plank 45 Seconds Elbow Plank 30 Seconds 1 leg raise Right 30 Seconds 1 Leg raise Left 30 Seconds Right Elbow 30 Seconds Left Elbow 45 Seconds High Plank 45 Seconds Elbow Plank

    Type: FOR_TIME
    Time Cap: 0:16:00
    Rounds: None

    Teams Workout (Max of 4 per team)
    16 Minutes

    150 Calories Assault Bike
    5 Air Thrusters

    In 16 Minutes Team Must Complete 150 Cals Bike.
    Each member is only allowed 10 Cals maximum.
    Team must rotate and skips a member only if she/he can’t perform.
    Every turn while one does the bike the rest of the member will do 5 Sync Air Thrusters.
    If Team Fails to complete the 150 in 16 minutes, the remaining calories will be counted as Burpees.

Sept. 17, 2018

  • WOD
    CrossFit 09/17/2018

    Skill: Back Squat
    5 x 5
    Same weight for all 5 sets around 70% of 1 RM

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

    1000 METERS ROW

    THEN

    3 ROUNDS
    21 DEADLIFTS 135/95
    15 LATERAL BAR OVER BURPEES
    9 PUSH JERKS 135/95

  • Bootcamp
    BootCamp 09/17/2018

    Skill: EMOM 10 ODD: AMRAP DUs EVEN: 30 Sec Hollow hold position

    Type: AMRAP
    Time Cap: 0:13:00
    Rounds: None
    60 Alternating Dumbell Snatch 35/20
    50 Wallballs
    40 Row calorie
    30 Burpee Box Jump


Sept. 15, 2018

  • WOD
    CrossFit 09/15/2018

    Skill:

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

    30 Clean and Jerk 135/95
    1 km run
    5 rope climbs
    1 km run
    100 burpees

  • Bootcamp
    BootCamp 09/15/2018

    Skill: Metabolic Conditioning Run 1000 Meters Row 500 Meters Gymnastics 10 Minutes 10 Hollow Rocks 20 Half Burpee 30 Hanging Knee Raises 40 Back Extensions 50 Russian Twist 40 Back Extension 30 Hanging Knee Raises 20 Half Burpee 10 Hollow Rocks

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

    2 Rounds
    20 Minutes

    21-15-9
    DB Thrusters
    Rings Rows

    50-40-30-20-10
    Double Unders
    Leg Raises

Sept. 14, 2018

  • WOD
    CrossFit 09/14/2018

    Skill: EMOM 6
    ODD: 45 SEC DU 15 SEC REST
    EVEN: 45 SEC BURPEE 15 SEC REST

    Type: AMRAP
    Time Cap: 0:20:00
    Rounds: None
    5 Front Squat 135/95
    10 Box Jump
    10 Row CALORIES.

    TEAMS OF 2
    PARTNER A DOES ONE WHOLE ROUND BEFORE PARTNER B WORKS

  • Bootcamp
    BootCamp 09/14/2018

    Skill: AMRAP 7 15 WIDE SQUAT DB THRUSTERS 10 PUSH UPS

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    1000 Row meters
    100 Alternating Dumbell Snatch
    100 Hanging Knee Raises


Workout of the day

Sept. 19, 2018

  • WOD
    CrossFit 09/19/2018

    Skill: EMOM 8
    Odd: 10 strict press
    Even: 10 Romanian Deadlift

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

    30 box jumps
    30 american kbs
    30 toes to bar
    30 wall ball
    30 burpee
    30 deadlift 135/95

  • Bootcamp
    Game Day

    Skill:

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