CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

WOD Blog


7/7/2015 HAPPY, HAPPY, TUESDAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

PW: 3 ROUNDS

10 RINGS ROLL OUTS

10 KB TWISTS

50 FLUTTER KICKS

WOD:

3 RFT

10 RING PUSH UPS

10 PULL UPS

10 PC (155/95)

REST 3:00

20 HPC (135/95)


7/6/2015 HAPPY, HAPPY, MONDAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

WOD:

AMRAP 17:

50 CAL ROW

5O WALL BALLS (20/14)

50 SH-2-OH (115/85)

50 BOX JUMPS (24/20)


7/3/2015 HAPPY, HAPPY PRE-4TH OF JULY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

PW: WAM UP / ROM

WOD:

“31 HEROES”


7/2/2015 HAPPY, HAPPY TOYS-DAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

PW: EMOM PC

5 / (135/95)

WOD:

“CARDIO THURSDAY”

TABATA

BURPEE BAR TOUCH

RING ROWS

BOTTOM-2-BOTTOM

PUSH UPS

SIT UPS

SKATERS


7/1/2015 HAPPY, HAPPY, TUESDAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

WOD:

5 RFT

15 DL (135/95)

300 ROW

10 SH-2-OH (135/95)

15 BALL SLAMS (50/35)


6/30/2015 HAPPY TUESDAY

Posted on July 7th, by Robbie & Joanne Davis in WOD. No Comments

PW:

TABATA: PUSH UPS

WOD: 5RFT

400 M RUN

20 OHS (95/65)

30 WB (20/14)

 


6/26/2015 HAPPY, HAPPY, FRIDAY

Posted on June 30th, by Robbie & Joanne Davis in WOD. No Comments

PW: GYMNASTY

WOD: 3 RFT

“HELEN++”

400 M RUN

21 KB SWINGS (2/1.25)

12 C-2-B