CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD Blog


8/26/2015 YAY WEDNESDAY

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

WOD 1:
TABATA KB SWINGS (1.5/1)

WOD 3:
1-2-3-4-5-6-7-8-9-10
THRUSTER (95/65)
Pistols (R/L=1)
PULL UPS (strict)
20 MIN CUT OFF


8/25/2015 YAY TUESDAY

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

WOD 1:
Pre: gymnasty
5 neg hspu (6 sec)
8 strict t2b
8 pull up (hold top for 3 sec)
30 sec hollow
WOD 2:
10-9-8-7-6-5-4-3-2-1
Power snatch (115/75)
Hb sdhp 2/1.25
Wb ball 30/16


8/24/2015 YAY MONDAY

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

WOD 1:
Week4/ DAY 1
BS. FS
8@ 65%. 5@ 70%
8@ 70%. 5@ 75%
6@ 80%. 5@ 80%
6@ 85%. 5@ 85%

WOD 2:
HAPPY BIRTHDAY
“DICK”
AMRAP 13
9 RING DIPS
10 DB SC THRUSTER (50/35)
46 WTD STP UPS (total) (24/50) (20/35)
W/ 1 DB


8/21/2015 YAY FRIDAY

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

WOD 1:
WEEK 3 / DAY 2
BS. FS
10@ 60%. 5@ 60-%
10@ 65%. 5@ 65%
8@ 70%. 5@ 70%
8@ 70%. 5@ 70%

WOD 2:
HAPPY BIRTHDAY “STREEB”!!!
AMRAP “13”
5 PULL UPS (strict)
10 PUSH UPS (comp/ NO KNEES)
15 JUMPING SQUts


8/20/2015 YAY THURSDAY

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

WOD 1:
TABATA
ARCH/HOLLOW

WOD 2:
TABATA THIS!!
BURPEE BOX OVER (24/20)
REST 1:00
DBL DIP WB (20/14)
REST 1:00
2 KB SWINGS /2 LATERAL JUMPS (2/1.25)
REST 1:00
JUMPING LUNGES


8/19/2015 YAY WEDNESDAY

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

WOD 1:
TABATA
V-UPS

WOD 2:
AMRAP 13
5 DL (225/165)
10 DB PRESS (40/20)
50 DU
BUY OUT LITTLE LOOP


8/18/2015 YAY TUESDAY

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

WOD 1:
5x 2hold /3neg pull ups
5 neg HS
WOD 2:
FOR TIME
10-1
Power snatch (115/75)