CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD


7/9/2015 HAPPY, HAPPY, DAY

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

PW: DEATH BY BURPEE BOX JUMPS

WOD: 25:00 MIN CUT OFF

“CARDIO THURSDAY”

10 DBL DIP FS W/ MED BALLS (20/14)

10 PARALETTE  JUMPS

10 MED BALL SIT UPS (20/14)

10 DU

E-2-MOM: 2X10 SHUTTLE SPRINTS


7/8/2015 HAPPY, HAPPY ,DAY

Posted on July 31st, by Robbie & Joanne Davis in WOD. No Comments

PW: 3 RFT

15 REPS @ 65%

WOD: 15-12-9-6-3

KB SWINGS (1.5/1)

BURPEE OVER BAR

THRUSTERS (95/65)


7/7/2015 HAPPY, HAPPY, TUESDAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

PW: 3 ROUNDS

10 RINGS ROLL OUTS

10 KB TWISTS

50 FLUTTER KICKS

WOD:

3 RFT

10 RING PUSH UPS

10 PULL UPS

10 PC (155/95)

REST 3:00

20 HPC (135/95)


7/6/2015 HAPPY, HAPPY, MONDAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

WOD:

AMRAP 17:

50 CAL ROW

5O WALL BALLS (20/14)

50 SH-2-OH (115/85)

50 BOX JUMPS (24/20)


7/3/2015 HAPPY, HAPPY PRE-4TH OF JULY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

PW: WAM UP / ROM

WOD:

“31 HEROES”


7/2/2015 HAPPY, HAPPY TOYS-DAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

PW: EMOM PC

5 / (135/95)

WOD:

“CARDIO THURSDAY”

TABATA

BURPEE BAR TOUCH

RING ROWS

BOTTOM-2-BOTTOM

PUSH UPS

SIT UPS

SKATERS


7/1/2015 HAPPY, HAPPY, TUESDAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

WOD:

5 RFT

15 DL (135/95)

300 ROW

10 SH-2-OH (135/95)

15 BALL SLAMS (50/35)


6/30/2015 HAPPY TUESDAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

PW:

TABATA: PUSH UPS

WOD: 5RFT

400 M RUN

20 OHS (95/65)

30 WB (20/14)

 


6/26/2015 HAPPY, HAPPY, FRIDAY

Posted on June 30th, by Robbie & Joanne Davis in WOD. No Comments

PW: GYMNASTY

WOD: 3 RFT

“HELEN++”

400 M RUN

21 KB SWINGS (2/1.25)

12 C-2-B


6/25/2015 HAPPY, HAPPY, THURSDAY

Posted on June 30th, by Robbie & Joanne Davis in WOD. No Comments

WOD: 4RFT

50 M SLED PUSHES

10 SDHP (95.65)

20 SH-2-OH (95/65)

20 BS (95/65)