CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD


8/7/2015 YAY FRIDAY

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

WOD 1:
Pre
Squat cycle wk 1 day 2

WOD 2:
4 min amrap rest 2 min 4 min amrap
9 strict t2b
6 db strict press 50/35
3 strict mu/ 4 pull ups4ring dips=1mu


8/6/2015 YAY THURSDAY

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

WOD 1:
CARDIO THURSDAY
TABATA
HI KNEES
BUTT KICKS

WOD 2:
4 RFT
200 RUN
50 SQUATS
40 WEIGHTED SIT UPS
30 stationary lunges (35/20)
5 wall walks


8/4/2015 YAY TUESDAY

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

WOD 1:
3 ROUNDS
HSH :45
Pull up /NEG 5 x5
Ring neg 5 x5
WOD 2:
AMRAP 15
12 WB (30/16)
12 SDHP KB (2/1.25)
12 B-o-KB
12 KB SWING


8/3/2015 YAY MONDAY

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

WOD 1:
SQUAT CYCLE
BS @ 60/70/75/80
FS @ 60/70/70/70

WOD 2:
FOR TIME
15-10-6
THRUSTER (115/75)
RING DIPS (STRICT)
PULL UPS (STRICT)


7/31/2015 YAY FRIDAY

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

WOD 1:
FIND 1RM
FS/BS

WOD 2:
18-15-12-9-6-3
DB SC (50/35)
KB (2/1.25)
BOX JUMP (24/20)


7/30/2015 YAY THURSDAY

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

WOD 1:
Run
25 burpee bar touch
25 SDHP (2/1.25)
50 DU
Run

WOD 2:
3RFT
3 HSC (135/95)
6 FS (135/95)
9 PP (135/95)


7/29/2015 YAY WEDNESDAY

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

WOD 1:
AMRAP 11
Row 500
20 WB (20/14)
10 t-2-B

WOD 2:
3 ROUNDS
15 GHD
10 ring roll outs
15 weighted twists
:20 hollow hold


7/28/2015 YAY TUESDAY

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

WOD 1:
BACK SQUATS
5-5-5-5-5 @ 65%

WOD 2:
4RFT
8 THRUSTERS (115/75)
10 PULL UPS
50 DU
14 PUSH UPS (comp)


7/27/2015 YAY MONDAY

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

WOD 1:

3ROUNDS
:20 static pull up hold
:30 hollow hold
:40 wall squat

WOD 2:
FOR TIME
60 CAL ROW
30 SH-2-OH (135/95)
50 DL (135/95)

 


7/24/2015 YAY FRIDAY

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

WOD 1:
WOD 2:
400 m med ball buddy run (30/20)
30 WB (30/16)
30 med ball push ups
30 med ball cleans
400 m run w/medball