Workout Of the Day

Dec. 11, 2019

  • WOD
    Crossfit 12/11/2019

    Skill: emom12

    a : 10 strict knee raises
    b : 30sec right elbow plank
    c : 10 kipping knees to chest
    d : 30sec left elbow plank

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

    partner workout

    3 rounds
    15/10 cal bike
    100m shuttle run

    4 rounds
    30 double under
    10 burpees

    5 rounds
    10 renegade row 35/20
    15 leg raises

  • Bootcamp
    Bootcamp 12/11/2019

    Skill: 5 minutes dead hang every time break 5 burpees

    Type: AMRAP
    Time Cap: 0:20:00
    Rounds: None
    200 Meter Buddy Run
    7 DB Thruster
    7 Burpee Box Jump Over

    Partner WOD

    One work each round then both run together then switch partner

Dec. 10, 2019

  • WOD
    Crossfit 12/10/2019

    Skill: deadlift

    4x5 80%

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    40 Alternating Dumbell Snatch 50/35
    50 Double Under
    30 Alternating Dumbell Snatch
    50 Double Under
    20 Alternating Dumbell Snatch
    50 Double Under
    10 Alternating Dumbell Snatch
    50 Double Under


  • Bootcamp
    Conditioning 12/10/2019

    Skill: 2 rounds armrap1 flutter kicks resr 30sec hold 1min russian twist

    Type: FOR_TIME
    Time Cap: 0:29:00
    Rounds: 2

    amrap 4
    10 wallball shots
    10 alternating russian kb swings
    rest 1min

    amrap4
    10 box jumps
    10 db push press
    rest 1min

    amrap4
    10/7 cal row
    10 push ups
    rest 1min

Dec. 9, 2019

  • WOD
    Crossfit 12/09/2019

    Skill: Front squat

    5x3 increasing
    Working set starts at 70%

    Type: FOR_TIME
    Time Cap: 0:12:00
    Rounds: None
    20 Power Clean 115/75
    25 Front Squat
    30 Cal Row /25


  • Bootcamp
    Bootcamp 12/09/2019

    Skill: EMOM 10 Odd: 10 DB Bench Press Even: 10 Strict Push Ups

    Type: AMRAP
    Time Cap: 0:12:00
    Rounds: None
    12 Sit up
    9 Cal Bike / Ski /6
    6 Devil's Press


Dec. 7, 2019

  • WOD
    Crossfit 12/07/2019

    Skill:

    Type: FOR_TIME
    Time Cap: 0:35:00
    Rounds: None

    66 deadlift 95/65
    66 box jumps 24/20
    66 american kb swings y/b
    66 knees to chest
    66 ring rows
    66 thrusters 45/35
    66 wallball shots 20/14
    66 burpees
    66 double unders

  • Bootcamp
    Bootcamp 12/07/2019

    Skill: kipping pull ups 5x8 scale as needed

    Type: AMRAP
    Time Cap: 0:15:00
    Rounds: None
    5 Atomic Situp
    10 Toes to Bar
    15 Hip Extensions


Dec. 6, 2019

  • WOD
    Crossfit 12/06/2019

    Skill: strict press

    15min PR

    Type: AMRAP
    Time Cap: 0:12:00
    Rounds: None
    5 DB Burpee Clusters 50/35
    30 Double Under

    partner wod

  • Bootcamp
    Bootcamp 12/06/2019

    Skill: emom 20 a: 10 death march b: 10 bent over db rows c: 10 oh db lunge d: 8 10 m shuttle runs

    Type: AMRAP
    Time Cap: 0:10:00
    Rounds: None
    8 Box Jump Overs
    16 Wallballs


Workout of the day

Dec. 10, 2019

  • WOD
    Crossfit 12/10/2019

    Skill: deadlift

    4x5 80%

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    40 Alternating Dumbell Snatch 50/35
    50 Double Under
    30 Alternating Dumbell Snatch
    50 Double Under
    20 Alternating Dumbell Snatch
    50 Double Under
    10 Alternating Dumbell Snatch
    50 Double Under


  • Bootcamp
    Conditioning 12/10/2019

    Skill: 2 rounds

    armrap1
    flutter kicks

    resr 30sec

    hold 1min
    russian twist

    Type: FOR_TIME
    Time Cap: 0:29:00
    Rounds: 2

    amrap 4
    10 wallball shots
    10 alternating russian kb swings
    rest 1min

    amrap4
    10 box jumps
    10 db push press
    rest 1min

    amrap4
    10/7 cal row
    10 push ups
    rest 1min