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
Five Round w/ 2:0 Rest
– 8 Rear Foot Elevated Split Squat @ 3010
– Max Hold Side Plank (both sides)
*Build to heaviest set on split squat.
Three Rounds w/ 3:00 Rest:
– 1:00 Rower for Calories
CrossFit WOD
Three Rounds For Time:
– 10 C2B Pullups
– 15 Push Presses (95#/65#)
– 20 BB Lunges (95#/65#)
*Barbell on your back for lunges, 20 total.
For Time:
– 4:00 Front Plank on Rings
– 1k Run
*Accumulate 4:00. Resting does not count towards 4:00.
CrossFit WOD
Skill – 10:00
– Bar Muscle Up
Four Rounds:
– :45 Lunge/:15 Rest
– :45 Left Plank/:15 Rest
– :45 Right Plank/:15 Rest
– :45 Double Under/:15 Rest
– :45 Mountain Climber/:15 Rest
CrossFit WOD
Skill – 10:00
– Split Jerk
3RM – 12:00
– Strict Press
AMRAP – 10:00
– :30 Left Plank
– :30 Right Plank
CrossFit WOD
Ten Rounds
– :30 Goblet Squats
– :30 Rest
– :30 Mountain Climbers
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Plank Hold
– :30 Rest
Daily Motivation: “Think about how good you’ll feel when you’re done.”
CrossFit WOD
Back Squat
3/2/2/1/1/1 w/ 3:00 Rest
Four Rounds
– 8 Weighted Step Ups
– 8 Strict Pullups
Finisher
– Plank Hold for Time
Daily Motivation: “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” -Buddha
CrossFit WOD
EMOM – 40:00
– 1st: 20 secs KB SDLHP
– 2nd: 20 secs Ring Pushups
– 3rd: 20 secs Left Plank
– 4th: 20 secs Right Plank
Daily Motivation: “Exercise: You don’t have time not to”
CrossFit WOD
EMOM 40:00
– 1st: 30 secs Ring Rows
– 2nd: 30 secs Box Jumps (step down)
– 3rd: 30 secs Right Plank
– 4th: 30 secs Left Plank
Note: work for 30 seconds/rest for 30 seconds
Daily Motivation: “Push harder than yesterday if you want a different tomorrow.”
CrossFit WOD
Five Rounds w/ 3:00 Rest
– 1:00 Row for Average Wattage
– 1:00 Rest
– 1:00 Plank Hold
Daily Motivation: “It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” – James Gordon
CrossFit WOD
KB Swing/Burpee Ladder
– 10 Russian KB Swings
– 1 to 10 Burpees
Four Rounds
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
– :30 Rest