CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD Blog


9/10/2015 YAY THURSDAY

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

WOD 1:
Tabata hollow rock

WOD 2:
10 min AMRAP:
30 cal row
30 squat
30 ring pu

2 min rest

10 min AMRAP:
10 pull ups
10 med ball clean (30/20)
10 burpee over ball


9/8/2015 YAY TUESDAY

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

WOD 1:

WEEK 6 DAY 1 SQUAT CYCLE


9/7/2015 YAY MONDAY

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

WOD 1:

HAPPY BIRTHDAY CFB 5 YEARS

TEAM

RUN 2400M

120 CLEANS (95/65)

200 SQUATS

50 STRICT PULL UPS

 


9/3/2015 YAY THURSDAY

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

WOD 1:
Teams of 3
:45 M.E. SLED PUSH (total rest 3:00)

WOD 2:
CARDIO THURSDAY
100 M SPRINT (RUN)
50 SQUATS
100 M sprint (RUN)
50 jumping squats
100 M ROW (SPRINT)
50 push ups
100 M ROW (SPRINT)
50 sit ups ( strict)
100 M SPRINT (RUN)
50 STATIONARY LUNGES
100 M WALKING LUNGES
ENJOY!!!


9/2/2015 YAY WEDNESDAY

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

WOD 1:
Pre: bring sally up strict press 45/35

WOD 2:
Wod: 21-18-15-9-6-3
Kb sdhp 2/1.5
Box jump 24/20
Med ball cleans 20/14


8/28/2015 YAY FRIDAY

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

WOD 1:
HATCH SUQT
WEEK 4 / DAY 2
BS. FS
8@65%. 5@60%
8@70%. 5@65%
8@75%. 5@70%
8@80%. 5@70%

WOD 2:
WOD
4/3 MIN AMRAPS
500 M ROW / RUN: (TO FIRE HYDRANT & BACK)
(ALTERNATING EACH TIME)
MAX SH-2-OH (95/65)
REST 1:00


8/27/2015 YAY THURSDAY

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

WOD 1:
CARDIO THURSDAY
PW: set up and range of motion for movements
WOD:
1:00 MT. CLIMBERS (R/L=1- to chest/ BUTT LOW)
1:00 15 PUSH UPS comp & toes
( remainder of min., rest and keep score)
1:00 KB SWINGS (2/1.25)
1:00 15 PARALETTE JUMPS (R/L=1)
1:00 JUMPING BB SQTS (45/35)
1:00 15 SIT UPS (med ball full range motion 20/14)
1:00 DU (NO EXCUSES. unless you cant jump, heel rises)
1:00 15 HI KNEES (90* R/L =1)
1:00 PUSH UPS (COMP & TOES)
1:00 15 MT CLIMBERS (R/L=1)
1:00 PARALETTE JUMPS (R/L=1)
1:00 15 KB SWINGS (2/1.25)
1:00 SIT UPS (20/14)
1:00 15 JUMPING BB SQUATS (45/35)
1:00 HI KNEES (R/L=1) 90*
1:00 15 DU (90 SU)
SCORE: TOTAL OF WORK
“MINUS” INCOMPLETE WORK FOR THE 15 REPS
EXAMPLE;
Score 500 minus 30 incomplete reps= 470