CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD


7/23/2015 YAY THURSDAY

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

WOD 1:
Core core core
FOR TIME
90 weighted DB ab mat sit ups (50/35)
EMOM 3 burpee bar touches

WOD 2:
CARDIO THURSDAY
FOR TIME:
3 ROUNDS
12 windshield wiper (R/L=1)
( lying down legs go side to side)
100 DU (400 su)
Rest :30
3 ROUNDS
20 lying T-2-B
10 Burpee box jumps (24/20)
Rest :30
3 Rounds
12 DB goblet squats w/ KB (50/35)
10 jumping lunges each leg
Rest :30
3 ROUNDS
12 DB sinle leg DL (50/35) R/L =1
10 jumping squats
CLASS TIME IS THE CUT OFF TIME.


7/22/2015 YAY WEDNESDAY

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

WOD 1:
CORE
1:00 plank hold
1:00’HSHold
1:00 hollow hold
1:00 situps
1:00 side plank (R)
1:00 side plank (L)

WOD 2:
3 min AMRAP
5 DL (185/135)
10 V-ups
100 m run (50 out/back) first white big truck
Rest 1:00
3 min AMRAP
5 BB push ups
10 BB rollouts
100 m row
Rest 1:00
6 min AMRAP
5 DL (185/135)
10 V-ups
100 m run
5 BB pushups
10 BB Rollouts
100 m row


7/21/2015 YAY TUESDAY

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

WOD 1:
PP @ 65%
5×5

WOD 2:
FOR TIME (COMPLETION BEFORE END OF CLASS)
15 PC (115/85)
30 KB SWINGS (1.5/1)
30 WEIGHTED STEP UPS (24/20) (1.5/1) gobblet position
15 RING DIPS
30 PP (115/85)
30 DU
15 THRUSTERS (115/85)
30 PULL UPS
30 WEIGHTED SIT UPS (45/25)
15 OH STATIONARY LUNGES (115/85) eacg leg


7/20/2015 HAAAAAAAAPPPPPPYYY, HAPPY, MONDAY

Posted on August 27th, by Robbie & Joanne Davis in WOD. No Comments

PW: 3RFT

5 BURP BOX JUMPS

5 T-2-B

10 BURP BOX JUMP

10 T-2-B

15 BURP BOX JUMP

15 T-2-B

WOD:  17:00 AM-REPS-AP

40 BURPS

30 SNATCHES (75/45)

30 BURPS

30 SNATCHES

20 BURPS

30 SNATCHES

10 BURPS

30 SNATCHES


7/17/2015 HAPPY, HAPPY, FRRRRR-EYE-DAY

Posted on August 27th, by Robbie & Joanne Davis in WOD. No Comments

PW: ABS

15 RING ROLL OUT

15 V-UPS

:45 SEC HOLLOW

WOD: AMRAP 12

10 PS (95/65)

15 WB (30/16)

20 KB SW (2/1.25)

10 B-O-B


7/16/2015 HAPPY, HAPPY, THURSDAY

Posted on August 27th, by Robbie & Joanne Davis in WOD. No Comments

PW: ROW,ROW,ROW, YOUR BOAT

:45X4

WOD:

“CARDIO THURSDAY”

50 MT. CLIMBERS

40 STATIONARY LUNGES

30 JUMPING SQUATS

20 …,


7/15/2015 HAPPY, HAPPY, HUMPERS

Posted on August 27th, by Robbie & Joanne Davis in WOD. No Comments

PW: FT

750 ROW

WOD: 21-18-15-12-9-6-3

WB (30/16)

3-6-9-2-15-18-21

T-2-B

BOX JUMPS (24/20)


7/14/2015 HAPPY, HAPPY, TUESDAY

Posted on August 27th, by Robbie & Joanne Davis in WOD. No Comments

PW: TEMPO FS @ 65%

4X4  / 531

WOD: AMRAP 13

15 THRUSTERS (113/75)

10 HSPU

10 HSC (115/75)


7/13/2015 HAPPY, HAPPY, MONDAY

Posted on August 27th, by Robbie & Joanne Davis in WOD. No Comments

AMRAP 13

10 DL

10 PULL UPS

10 DL

10 PULL UPS

10 DL

7 C-2-B

10 DL

7 C-2-B

10 DL

5 MU

REMAINER OF TIME MAX MU


7/10/2015 HAPPY, HAPPY FRIDAY

Posted on August 27th, by Robbie & Joanne Davis in WOD. No Comments

(FOR MY “GF” ANNIE)

PW: 50/40/30/20/10

DU

SITUPS

WOD: 4 RFT

8 DL (225/150)

400 M ROW

10 STATIONARY  O.H. LUNGES (45/25)