CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD Blog


6-25-2013

Posted on June 26th, by admin in WOD. No Comments

Hey we are finally up with updated webstie and scheduling play around with it check out new classes let us know what you think!!!

Pre: 6 min emom

10 dead hang pull ups ( use appropriate bands)

Wod:  “Nancy”


6-19-2013

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

get up Jake

Pre: Death by Clean and Jerk 155/115

Wod: 6min AMRAP

5 HSPU

10 box jumps 24/20

15 KB SDHP 2/1.25

rest 2 min

6 min AMRAP

5 Ring DIps

10 KB swings 2/1.25

15 Dead Lift w/death by c&j weight