Workout Of the Day

June 21, 2019

  • WOD
    Crosssfit 6/21/2019

    Skill: Deadlift

    5x3

    80%

    Type: AMRAP
    Time Cap: 0:06:00
    Rounds: None

    AMRAP 6
    PARTNER WOD

    Partner A : 10/7 Cal Bike
    30 DU's

    Partner B : Hip bridge hold with Med Ball

    REST 2 mins

    PARTNER WOD

    Partner A : 20 russian KB Swing G/Y
    15 Box jumps

    Partner B : Prisoner squat hold

  • Bootcamp
    Bootcamp 6/21/2019

    Skill: EMOM 8 Odd : 15/12 Cal Row Even : 15 Hand Release Push Ups

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    Alternating Dumbell Snatch 50/35
    American Kettlebell Swing
    Bike / Ski

    20-16-12-8-4 reps

June 20, 2019

  • WOD
    Oly Thursday

    Skill:

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


  • Bootcamp
    Bootcamp 06/20/2019

    Skill:

    Type: FOR_TIME
    Time Cap: 0:16:00
    Rounds: 8
    5 Manmaker
    30 Double Under

    EMOM 10

    Odd: 40 Sec Goblet Squat Hold
    Even : 30 sec Handstand hold

June 19, 2019

  • WOD
    Crossfit 06/19/2019

    Skill: EMOM10

    1min: 10m shuttle run 5 burpees
    2min: 20m shuttle run 5 burpees
    3min: 30m shuttle run 4 burpees
    4min: 40m shuttle run 4 burpees

    Type: FOR_TIME
    Time Cap: 0:20:00
    Rounds: None
    100 Push Up
    100 V-ups
    100 Pull Up

    10 air squats every break up

  • Bootcamp
    Bootcamp 06/19/2019

    Skill: EMOM10 Odd: 10 DB Military Press Even: 15 Abmat Situps

    Type: FOR_TIME
    Time Cap: 0:15:00
    Rounds: None
    50 Air Squat
    40 DB Push Jerk
    30 Pull Up
    20 DB Clean and Jerk
    10 Burpee get overs 40inch box


June 18, 2019

  • WOD
    Crossfit 06/18/2019

    Skill: 5 rounds
    every 90 seconds
    5 hang power snatches

    Type: AMRAP
    Time Cap: 0:14:00
    Rounds: None
    21 Overhead Squat 135/95
    15 Toes to Bar
    9 Ski


  • Bootcamp
    BootCamp 06/18/2019

    Skill: 2 ROUNDS 1 MINUTE ON 30 SECONDS OFF ELBOW PLANK HIGH PLANK HOLLOR HOLD POSITION

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

    PARTNER WOD 20 MINUTES

    80 CAL ROW / PARTNER B HOLDS GOBLET SQUAT WITH YELLOW/BLUE KETTLEBELL
    20 SYNC BURPEES
    80 WALLBALL SHOTS/ PARTNER B HOLDS DEAD HANG
    20 SYNC BURPEES
    800 M RUN TOGETHER
    20 SYNC BURPEES

June 17, 2019

  • WOD
    CrossFit 06/17/2019

    Skill: 3 X 10 BACK SQUAT

    3 X 10 HIP BRIDGES

    Type: FOR_TIME
    Time Cap: 0:18:00
    Rounds: None

    4 ROUNDS
    10 SUMO DEADLIFT HIGH PULL (135/95)
    10 / LEG DB BOX STEP UP (35/20) (ONE DUMBBELL ONLY)
    15 RING ROWS

  • Bootcamp
    BootCamp 06/17/2019

    Skill: EMOM 10: MINUTE 1: 1 SHUTTLE RUN + 1 BURPEE MINUTE 2: 2 SHUTTLE RUNS + 2 BURPEE ADD 1 REP EACH TIL 10

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

    FOR TIME
    100 TOES TO BAR

    EVERY TIME YOU BREAK 5 BOX JUMP OVERS

Workout of the day

June 20, 2019

  • WOD
    Oly Thursday

    Skill:

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


  • Bootcamp
    Bootcamp 06/20/2019

    Skill:

    Type: FOR_TIME
    Time Cap: 0:16:00
    Rounds: 8
    5 Manmaker
    30 Double Under

    EMOM 10

    Odd: 40 Sec Goblet Squat Hold
    Even : 30 sec Handstand hold