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WOD – THURSDAY – OCTOBER 22nd

REMEMBER: BOOTCAMP members can come to any class all day today!!!
Bring a friend!!!

WU: (10 mins)
1 min each cardio
MOB: Hamstring, Lat, Calf, Roll Quads/calves

WODs: 60/60 intervals
60sec work / 60sec rest X 5 rounds
Attempt to complete the required work in 60sec
Rest 3 min additional minutes between WODs

WOD 1: Treadmill Sprints (15% incline) 4.0/3.0 (inc spd 1.0 /round)
WOD 2: ROWING 30/21 cal (scale 24/16 cal)
WOD 3: SKI ERG 21/15 cal (scale 18/12 cal)
WOD 4: ASSAULT BIKE 25/17 cal (scale 20/13 cal)

Score is how many rounds you succeeded in each cardio stations

WOD – TUESDAY – OCTOBER 20th

Don’t Forget about our BOOTCAMPS today at 9:30 am and 7 pm.  Everyone welcome (including non-CrossFit friends).

WU: (10 mins)
Ski and row 300m
MOB: Squat, Lat, Front Rack, Bully, Calves

SKILL: 10 min cap
100-50-25 DUs
9-7-5 MU (scale to strict pull-ups)

OLY: (20 mins)
5 mins to Warm up Snatch to 75%
5 ROUND EMOM: 1 Snatch @ 75%
5 mins to Warm up Power Clean & Jerk to 75%
5 ROUND EMOM: 1 PC & J @ 75%

WOD: 17 min cap
21-18-15-12-9-6-3
C2B pull-ups
Hang squat cleans (115/80)
Box-jump-overs (24/20)

WOD – THURSDAY – OCTOBER 15th

WU: (25 mins) (inc long mob sess run by coach)
1 min warm up at each Cardio station + Dynamic Stretch
MOB: Roll quads/calves/lats/glutes
+ Stretch Hamstring/calve/lat/hip/glute

WOD: 30 min total
2 min Max DUs
Rest 2 min
2 min Max distance treadmill (1%)
Rest 2 min
2 min Max cal row
Rest 2 min
2 min Max cal ski
Rest 2 min
2 min Max cal assault
Rest 2 min
Repeat all cardio with 1 min Max and 1 min rest

WOD – THURSDAY – OCTOBER 8th

REMINDER that all classes today are open to Bootcamps members.

WU: 2 Rounds (10 mins)
200m row + 1 min practice DUs + 10 push-ups
MOB: Hamstring, Calves, Pec, Hips,

SWOD: (20 mins)
Build to heaviest 25 yard sled push
Must be UB to count on the board
Do extra MOB between efforts

WOD:
5 Round E5MOM:
40 DUs + 20/15 cal Row + 20 Box-Jump-Overs (24/20)
This is a sprint – write your fastest and slowest times on the board.