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WOD – CrossFit – Tuesday – 06/06/17

For time:
750m row buy in, then..
4 RFT
15 STO 115/75
15 KB swings 53/35
15 Push-ups
1 rope climb (scale to 8 ring rows)

Bootcamp – Tuesday – 06/06/17

A. EMOM 8:
20 Double Unders (or 30 seconds of attempts)
2 Turkish Get-ups
B. 3 Rounds For Time
21 Medball Cleans 20/14
15 HR Push-ups
400m Run
C. 3 Rounds NOT For Time:
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

Bootcamp – Monday – 06/05/17

CFBB Team 2017
A. 12 minute EMOM
1: 30 second plank hold
2: 16 OH Burmper-plate walking lunges (total steps)
3: 30 second dead hang from pull-up bar
B) 5 Rounds For Time:
6 Burpees
12 Ground to OH w/ Bumper plate 35/25
6 TTB or Knees to Elbows (scale to hanging knee raises)

WOD – CrossFit – Monday – 06/05/17

CFBB Team 2017
A. Backsquat.
Find 4 rep-max, then perform 2 sets of 4 reps at 90% of 4rm
B. AMRAP 7:
4 power cleans 135/95
4 burpee over bar

WOD – CrossFit – Friday – 06/02/17

Screen Shot 2017-06-01 at 10.03.35 AM

Good luck to our Regional team as they compete this weekend in Atlanta!

Alex, Allen, Rob, Sarah, Jaci & Jen!

 

For Time:

Row 750m
20 Power cleans 135/95
60 Wallballs 20/14
20 Power Cleans
Row 750m

Bootcamp – Friday – 06/02/17

Screen Shot 2017-06-01 at 10.03.35 AM

Good luck to our Regional team as they compete this weekend in Atlanta!

Alex, Allen, Rob, Sarah, Jaci & Jen!

4 Rounds For Time:
100m run
15 KB Swings 53/35 (Russian swing)
30 Double Unders (scale to 60 Singles)
15 SDHP 53/35
10/8 Calorie Bike
        Rest exactly 3 min rest btwn rounds
Score will be total time including rest

No Onramp Saturday June 3rd at 10:30am

Onramp Image

Please note that there will NOT be Onramp this Saturday as our coaching staff will be competing in Atlanta at the Atlantic Regional CrossFit Games.

WOD – CrossFit – Thursday – 06/01/17

4 Sets: One set every 10:00
Run 400m
Row 500m
Bike 20/15 calories
30 Abmat situps
    Post fastest and slowest time

Bootcamp – Thursday – 06/01/17

A. Chipper! For Time:
800m run
25 pull ups (scale to ring rows)
25 Burpees
25 OH plate walking lunges (total steps) 35/25
25 goblet squats (53/35)
25 OH plate walking lunges (total steps) 35/25
25 burpees
25 pull ups (scale to ring rows)
800m run
B. On your own…..Accumulate 75 (at your pace)
Sit-ups or V-ups or Hollow Rocks

WOD – CrossFit – Wednesday – 05/31/17

A. For Time:
30/25 calorie bike
15 Burpees
     rest until 10:00 mark
B. 21-15-9
Deadlifts 155/105
      Perform 60 Dubs OR 120 singles, after each round
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