CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD


6-27-2013

Posted on June 27th, by Robbie & Joanne Davis in WOD. 2 comments

Pre: 5 min to find max DU or Singles

Wod: 4 rounds for time

row 500m

2o ring dips

50 steps ohwl 45/25


6-26-2013

Posted on June 26th, by Robbie & Joanne Davis in WOD. 2 comments

Pre: 15 min to find 1 rep max

SQUAT CLEAN

Wod:       4 rounds for time

10 box jumps 24/20

10 Push press 135/95

10 burpees

then 100 twisting sit ups


6-25-2013

Posted on June 26th, by admin in WOD. No Comments

Hey we are finally up with updated webstie and scheduling play around with it check out new classes let us know what you think!!!

Pre: 6 min emom

10 dead hang pull ups ( use appropriate bands)

Wod:  “Nancy”


6-19-2013

Posted on June 19th, by Robbie & Joanne Davis in WOD. No Comments
get up Jake

get up Jake

Pre: Death by Clean and Jerk 155/115

Wod: 6min AMRAP

5 HSPU

10 box jumps 24/20

15 KB SDHP 2/1.25

rest 2 min

6 min AMRAP

5 Ring DIps

10 KB swings 2/1.25

15 Dead Lift w/death by c&j weight