CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD


6/24/2015 HAPPY, HAPPY, WED-NES-DAY

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

SKILL WORK


6/23/2015 HAPPY, HAPPY, TUESDAY

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

PW: BS @ 75%

10 X 3

WOD:  4RFT

12 DL (155/100)

9 HPC (155/100)

6 PJ (155/100)


6/22/2015 HAPPY, HAPPY, MONDAY

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

PW: SET UP

WOD:  5RFT

” WHITTEN”

22 KB SWINGS (2/1.25)

22 BOX JUMPS (24/20)

RUN 400

22 BURPEES

22 WB (20/14)


6/19/2015 HAPPY, THANK G** IT’S FRIDAY!!

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

PW: GYMNASTICS / 1:00 POWER

WOD: AMRAP 12

10 KB (2/1.25)

10 BOX JUMPS (24/20)

10 DL (225/165)

10 T-2-B


6/18/2015 HAPPY, HAPPY, THURSDAY

Posted on June 18th, by Robbie & Joanne Davis in WOD. No Comments

CARDIO THURSDAY

“OH MAN, AND IS IT CARDIO”

“HELTON”

800 M RUN

30 DB SC (50/35)

30 BURPEES


6/17/2015 HAPPY, HAPPY WED-NES-DAY

Posted on June 18th, by Robbie & Joanne Davis in WOD. No Comments

PW: 3 RFT

100 DU

25 KB SWINGS (2/1.25)

WOD:  “JERRY”

1 MIE RUN

2 K ROW

1 MILE RUN


6/16/2016 HAPPY, HAPPY , TUESDAY

Posted on June 18th, by Robbie & Joanne Davis in WOD. No Comments

PW: TABATA

SHOOT THOUGHS/LATERAL JUMPS

WOD: 4 RFT

15 SH-2-OH

10 BURPEES

:60 ROW


6/15/2015 HAPPY, HAPPY MONDAY:)

Posted on June 18th, by Robbie & Joanne Davis in WOD. No Comments

PW: 3 RFT

:30 HOLLOW HOLD

:30 SIT UPS

:30 SQUATS

:30 STRICT PRESS (45/35)

WOD: “KAREN”

150 WB (20/14)


6/12/1015 HAPPY, HAPPY, FRIDAY!!

Posted on June 18th, by Robbie & Joanne Davis in WOD. No Comments

GYMNASTICS!!! WOO-HOO

WOD: 3RFT

20 PC (115/75)

10 RING DIPS

10 STATIONARY LUNGES R/L/+1

BACK RACK W/ (115/75)


6/11/2015 HAPPP, HAPPY, “ALMOST” FRIDAY

Posted on June 11th, by Robbie & Joanne Davis in WOD. No Comments

“CARDIO THURSDAY”

PW: 4 RF REPS

1:00 ROW CAL

1:00 DU / SU

1:00 MT. CLIMBERS

1:00 SIT UPS

1:00 ICE SKATERS

WOD: 5:00 MIN CUT OFF

“CLUSTER”

SQT CLN / THRUSTER

(95/65)

EMOM: 5 BAR FACING BURPEES