CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD


8/21/2015 YAY FRIDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
WEEK 3 / DAY 2
BS. FS
10@ 60%. 5@ 60-%
10@ 65%. 5@ 65%
8@ 70%. 5@ 70%
8@ 70%. 5@ 70%

WOD 2:
HAPPY BIRTHDAY “STREEB”!!!
AMRAP “13”
5 PULL UPS (strict)
10 PUSH UPS (comp/ NO KNEES)
15 JUMPING SQUts


8/20/2015 YAY THURSDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
TABATA
ARCH/HOLLOW

WOD 2:
TABATA THIS!!
BURPEE BOX OVER (24/20)
REST 1:00
DBL DIP WB (20/14)
REST 1:00
2 KB SWINGS /2 LATERAL JUMPS (2/1.25)
REST 1:00
JUMPING LUNGES


8/19/2015 YAY WEDNESDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
TABATA
V-UPS

WOD 2:
AMRAP 13
5 DL (225/165)
10 DB PRESS (40/20)
50 DU
BUY OUT LITTLE LOOP


8/18/2015 YAY TUESDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
5x 2hold /3neg pull ups
5 neg HS
WOD 2:
FOR TIME
10-1
Power snatch (115/75)


8/17/2015 YAY MONDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
WEEK 3 / DAY 1 SQUAT CYCLE
BS. FS
8@ 65%. 5@60%
8@ 70%. 5@70%
6@ 80%. 5@75%
6@ 85%. 5@80%

WOD 2:
3RFT
21 OHWL (45/25) EACH
15 KB SWINGS (2/1.25)
9 PULLUPS (strict)


8/14/15 YAY FRIDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
WEEK 2 / DAY 2
FS. BS
10 @ 60%. 5@60%
8 @ 70%. 5@65%
8 @ 75%. 5@70%
8 @ 80% 5@70%

WOD 2:
3/4 MIN AMRAP’s
1). 5 PULL UPS (strict)
10 STRICT PRESS (45/35)
15 V-UPS
1:00 REST ( load bar)
2). 5 T-2-B
10 FS (135/95)
15 V-UPS
1:00 REST
3). 5 THRUSTERS (135/95)
10 HSPU’s (strict)
15 V-UPS


8/13/15 YAY THURSDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
CARDIO THURSDAY!!!
50 Burpee 6″ BAR TOUCHES

WOD 2:
200 M MED BALL TUN (20/14)
100 Fr med ball squats
10 med ball push uos
80 G-2-OH
10 med ball push ups
60 med ball cleans
10 med ball push ups
40 lateral med ball jumps
10 med ball push ups
20 wall balls
10 med ball oush ups
200 M med ball run


8/12/2015 YAY WEDNESDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
100 DU
30 KB SWINGS (2/1.25)
100 DU

WOD 2:
21/18/15/12/9/6/3
Stationary lunges (65/45)
Pushups
Buy out 100 sit ups


8/11/2015 YAY TUESDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
3 ROUNDS
5x 3 sec pull up hold/ 2 sec neg
5 sec neg HSH
25 V-ups

WOD 2:
4 RFT
500m ROW
10 OHS (135/95)


8/10/2015 YAY MONDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
WEEK2 / DAY1
FS. BS
10@60%. 5@60%
8 @65%. 5@70%
6 @70%. 5@75%
6 @75%. 5@75%
6 @80%

WOD 2:
“ELIZABETH”
21-15-9
PC (135/95)
RING DIPS
(Strict or 5 sec neg)