CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD


6/10/2015 HAPPY, HAPPY, HUP-DAY

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

PW: 3RF EFFORT

:45 SEC HOLLOW HLD

10 T-2-B

20 V-UP

WOD: 5 RFT

20 WB (30/16)

20 KB SWINGS (2/1.25)

10 BURPEE BAR TOUCHES


6/9/2015 HAPPY TUESDAY

Posted on June 9th, by Robbie & Joanne Davis in WOD. No Comments

PW: BS 80% 2X5 SETS

WOD: 3 RFT

10 PULL UPS

:30 OHS (95/65)

ROW 2:00 (GET 500++)

REST 1:00 BTWN ROUNDS

THEN ACCUMULATE 2:00 IN HSH


6/8/2015 HAPPY RE-ENTRY DAY

Posted on June 9th, by Robbie & Joanne Davis in WOD. No Comments

PW: 50 MED BALL CLEANS (20/30)

WOD: 21-15-9-6-3

THRUSTERS (115/75)

T-2-B

PUSH UPS


6/5/2015 HAPPY T-G-I-FRIDAY

Posted on June 9th, by Robbie & Joanne Davis in WOD. No Comments

PW: GYMNASTICS

WOD: 3RFT

20 SC (95/65)

20 SDHP (95/65)

20 OH STATIONARY LUNGES (95/65)


6/4/2015 HAPPY THURSDAY

Posted on June 9th, by Robbie & Joanne Davis in WOD. No Comments

HAPPY BIRTHDAY FRANCIE

DEATH BY C&J (135/95)

WOD: FRANCIE’S B-DAY WOD

20O M RUN

20 PP

20 KB SWINGS (1.5/1)

20 PUSH UPS


6/3/2015 HAPPY HUMPETY-HUMP DAY

Posted on June 9th, by Robbie & Joanne Davis in WOD. No Comments

PW: FS @75%

4 E-10-MOM

WOD: FOR TIME

64 PULL UPS

8 OHS (185/135)

1000ROW


6/2/2015 HAPPY TUESDAY

Posted on June 9th, by Robbie & Joanne Davis in WOD. No Comments

HAPPY BIRTHDAY MISS TIFF

PW: 1 MILE FOR TIME

WOD: MISS TIFF’S B-DAY WOD

21-15-9

T-2-B

PP (95/65)

BB JUMPING SQUATS (95/65)

 


6/1/2015 HAPPY MONDAY

Posted on June 9th, by Robbie & Joanne Davis in WOD. No Comments

PW: BS @ 85%

2 X 5 SETS

WOD: 3RFT

1:00 HPC(115/75)

1:00 RING DIPS

1:00 BOX JUMPS (24/20)

ROW 250

REST 1:00 BTWN


5/29/2015 HAPPY FFFFRRRRRIIIIDAY

Posted on June 9th, by Robbie & Joanne Davis in WOD. No Comments

PW: TABATA 10 M SPRINTS

HAPPY BIRTHDAY ARMONDO

WOD: 21-15-9

THRUSTERS (115/75)

RING DIPS

SINGLE ARM SNATCH (1/1.5)

GOBBLET BOX STEP UPS (24/20)


5/28 /2015 HAPPY THURSDAY

Posted on June 9th, by Robbie & Joanne Davis in WOD. No Comments

PW: BS 8×3 SETS @ 70%

WOD: 5 RFT

200 M RUN

5 DL (225/145)

15 BOX JUMPS (24/20)