Workout Of the Day

May 22, 2018

  • WOD
    Madayaw Chipper

    Skill: 5 x 3 push press
    then 1 RM

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    50 Wallballs
    40 Toes to Bar
    30 Row
    20 Alternating Dumbell Snatch
    100 Double Under


  • Bootcamp
    BootCamp 05/22/2018

    Skill: Strength 4 Rounds 10 DB Crush Press 10 DB Bent Over Row 10 Reps per Leg Reverse Lunge GYMNASTICS Recovery CORE 3 Rounds 20 Seconds Work/10 Seconds Rest Seated Scissor Kick Heel Touch Plank Step-up Plank Walkout

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

    WOD
    Teams WOD

    15 minutes AMRAP

    2 Tire Flips
    8 Sync Barbell Lunges
    10 Partner Sync Medball Squats
    10 Partner Medball Situps

May 20, 2018

  • WOD
    CrossFit 05/21/2018

    Skill: Front Squat
    4 x 4
    Max reps on 4th set

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: 8
    8 Thruster 95/65
    8 Burpee


  • Bootcamp
    BootCamp 05/21/2018

    Skill: EMOM 5 3 DB Hang Power Clean 3 DB Push Press 3 DB Front Squats 3 Rounds 20 Seconds Work/ 5 Seconds Rest Russian Twist Plank Hip raises Alternating Heel Touch

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    Reps: 21-15-9
    Push Up
    DB Push Press
    Mountain Climber

    200 m run between rounds

May 19, 2018

  • WOD
    CrossFit 05/19/2018

    Skill: Deadlift Day
    Do 5 x 5
    Finish with a set heavier than last week’s fifth set

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

    8 mins TC
    21-15-9
    Power Cleans 115/80
    Toes to Bar

    1 min rest

    3 mins to establish
    1 RM
    Clean from floor + Hang Clean + High Hang Clean

  • Bootcamp
    Filthy Fifty

    Skill: 5 Rounds 12 DB Deadlift 9 DB hang Clean 6 DB Push Jerk

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

    Box Jump
    Jumping Pull Ups
    Kettlebell Swing
    Walking Lunge
    Knees to Elbows
    Push Press 25/15
    Back extension
    Wallballs
    Thrusters 25/15
    DU

May 18, 2018

  • WOD
    CrossFit 05/18/2018

    Skill:

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

    For Time
    100 DU
    90 Sit ups
    80 Walking Lunges
    70 Air Squats
    60 Toes to Bar/ Hanging knee raises
    50 Alternating DB Snatch
    40 Push Ups
    30 Box Jumps
    20 Pull Ups
    1000 m Row

  • Bootcamp
    BootCamp 05/18/2018

    Skill: Strength 10 Minutes EMOm ODD: 40 meters farmers Carry EVEN: 40meters Waiters Plate Carry GYMNASTICS Team Work *Help each other *Complete 30 Meters Wheel Barrow on Barbell CORE/CONDITIONING Plank 4 Minutes with weights

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

    20 Minutes AMRAP

    100 Meters Buddy Run
    100 Reps Situps
    100 Reps Wallball shots
    100 Reps KB Swing

May 17, 2018

  • WOD
    CrossFit 05/16/2018

    Skill: Clean High Pull + Pause Squat Clean + Push Press
    5 rounds

    Type: AMRAP
    Time Cap: 0:20:00
    Rounds: None
    15 Clean and Jerk
    15 Burpee Over Barbell


  • Bootcamp
    BootCamp 05/17/2018

    Skill: Strength 8 EMOM ODD: 20 DB Floor Press EVEN: 10 Wallball Shots GYMNASTICS 6 Minutes EMOM ODD: 10 Tricep Pushups EVEN: 20 Band Pulldowns CORE/CONDITIONING 1 Minute High Plank 30 Hand to knees 30 Seconds 1 Armed Plank Right 20 Hand to knees 30 Seconds 1 Armed Plank Left 10 Hand to knees

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

    15 Minutes

    1000 Meters Row
    20 DB deadlift
    20 Box Jumps
    10 Lunges
    15 DB deadlift
    15 Box Jumps
    10 Lunges
    10 DB deadlift
    10 Box Jumps
    50 Double Unders

Workout of the day

May 22, 2018

  • WOD
    Madayaw Chipper

    Skill: 5 x 3 push press
    then 1 RM

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    50 Wallballs
    40 Toes to Bar
    30 Row
    20 Alternating Dumbell Snatch
    100 Double Under


  • Bootcamp
    BootCamp 05/22/2018

    Skill: Strength
    4 Rounds
    10 DB Crush Press
    10 DB Bent Over Row
    10 Reps per Leg Reverse Lunge


    GYMNASTICS
    Recovery

    CORE
    3 Rounds
    20 Seconds Work/10 Seconds Rest

    Seated Scissor Kick
    Heel Touch
    Plank Step-up
    Plank Walkout

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

    WOD
    Teams WOD

    15 minutes AMRAP

    2 Tire Flips
    8 Sync Barbell Lunges
    10 Partner Sync Medball Squats
    10 Partner Medball Situps