CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD Blog


7/16/2015 HAPPY, HAPPY, THURSDAY

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

PW: ROW,ROW,ROW, YOUR BOAT

:45X4

WOD:

“CARDIO THURSDAY”

50 MT. CLIMBERS

40 STATIONARY LUNGES

30 JUMPING SQUATS

20 …,


7/15/2015 HAPPY, HAPPY, HUMPERS

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

PW: FT

750 ROW

WOD: 21-18-15-12-9-6-3

WB (30/16)

3-6-9-2-15-18-21

T-2-B

BOX JUMPS (24/20)


7/14/2015 HAPPY, HAPPY, TUESDAY

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

PW: TEMPO FS @ 65%

4X4  / 531

WOD: AMRAP 13

15 THRUSTERS (113/75)

10 HSPU

10 HSC (115/75)


7/13/2015 HAPPY, HAPPY, MONDAY

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

AMRAP 13

10 DL

10 PULL UPS

10 DL

10 PULL UPS

10 DL

7 C-2-B

10 DL

7 C-2-B

10 DL

5 MU

REMAINER OF TIME MAX MU


7/10/2015 HAPPY, HAPPY FRIDAY

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

(FOR MY “GF” ANNIE)

PW: 50/40/30/20/10

DU

SITUPS

WOD: 4 RFT

8 DL (225/150)

400 M ROW

10 STATIONARY  O.H. LUNGES (45/25)


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)