2014-05-30

2014-05-30

CrossFit WOD EMOM – 8:00 – 3 Front Squat @ 20X1 w/ 65% of 1RM EMOM – 12:00 – Odd: 2 TnG Squat Clean – Even: 6 Toes to Bar 15-12-9 Reps For Time – Thruster (115#/75#) – Box Jump (24″/20″)

2014-05-27

2014-05-27

CrossFit WOD A. Four Rounds w/ 2:00 Rest – 4 Back Squat @ 30X1 – 3.2.1 Weighted Pullups *Rest :20 seconds between pullup reps. B. Three Rounds w/ 2:00 Rest – 1 CGBP @ 30X1 *Try to max out. C. For Time: 15-12-9 Reps For Time: – Wall Ball – Pullup – Burpee

2014-05-19

2014-05-19

CrossFit WOD Four Rounds w/ 1:30 Rest – 4 Front Squat @ 41X0 – 4 Weighted Pullups @ 21X0 – 8 Single Arm Kettlebell Rows @ 21X0 *Opposite arm and leg supported on bench. Four Rounds for Time: – 10 Double KB Thrusters – 200m Run

2014-05-16

2014-05-16

CrossFit WOD Three Rounds w/ 1:30 Rest – 5 Pullup Negatives @ 41-2 – 10 Rear Foot Elevated Split Squats @ 3010 (each) Four Rounds w/ 2:00 Rest – 3 Pendlay Rows @ 21X2 – :30 Rest – Max Rings Rows (feet elevated) – :30 Rest – 8 Hang Power Cleans Finisher – 100m Heavy […]

2014-05-13

2014-05-13

CrossFit WOD Five Rounds w/ 2:00 Rest – 5/4/3/2/1 Back Squat @ 30X1 – 1:00 Rest – 1:00 AMRAP in 3’s Strict Pullup Five Rounds w/ 2:00 Rest – 4 Close Grip Bench Press @ 30X1 Five Rounds w/ 1:00 Rest – 5 TnG Power Clean (increase each round) – 10 Burpees

2014-05-08

2014-05-08

CrossFit WOD Four Rounds w/ 2:00 Rest – 5 Back Squat @ 30X1 – 2.2.2 Weighted Pullup *Rest 15 seconds between each 2 reps of the weighted pullup. Four Rounds w/ 2:00 – Max Ring Pushups @ 30X1 – 250m Rower

2014-04-29

2014-04-29

Important Announcement: Due to impending inclement weather The Boneyard will be closed this evening (Tuesday). As of now, we will have morning classes on Wednesday. Check Wednesday’s website post for an update right before heading to the gym in the morning. CrossFit WOD Skill – 10:00 – Rope Climb Details at GymnasticsWOD Five Round w/ […]

2014-04-24

2014-04-24

CrossFit WOD Five Rounds w/ 1:30 Rest – 4 Back Squat @ 30X1 – 8 Dead Bugs (each leg) Five Rounds w/ 1:30 Rest – 6 Rear Leg Elevated Split Squat – 10 Ring Rows

2014-04-14

2014-04-14

CrossFit WOD 1RM – 15:00 – Back Squat – Weighted Pullup *Alternate between squat and pullup during the time period working up to your heavy single in both movements. “Helen” Three Rounds For Time: – 400m Run – 21 KB Swings (24kg/16kg) – 12 Pullups

2014-04-07

2014-04-07

CrossFit WOD A. EMOM – 6:00 – 3 Front Squats at @ 20X1 *50-60% 1RM. Clean from Floor B. EMOM – 12:00 – Odd: 10 Russian KB Swings (32kg/24kg) – Even: 5 HSPU C. Three Rounds For Time: – 25 Wall Ball (20# @ 10’/14# @ 9′) – 1 Lap Bear Crawl *Start a your […]