• Location
  • info@crossfitwoodbridge.com

Related

  • Facebook
  • Instagram
Menu
  • About
    • About Our Gym and Facility
    • Our Coaches
    • Close
  • Programs
    • CrossFit and On Ramp Program
    • Weightlifting
    • CrossFit Kids
    • CrossFit Teens
    • Personal Training
    • Woodbridge Barbell
    • Ignite Bootcamp
    • No Bull Nutrition
    • Close
  • Schedule
  • Workout of the Day
  • Contact
    • Contact Us
    • Drop-In Visitors
    • Map & Directions
    • Close
  • Pricing
  • Start Today »
    • Getting Started
    • What Is CrossFit?
    • Frequently Asked Questions
    • Close

Friday May 13

Posted May 12, 2016 by Dan Broughton & filed under Kinetic Bootcamp.

Part I- 2 rounds of 30 sec max split jumps/ 30 sec max push ups

Part II- 8 min AMRAP

200 m run

30 mountain climbers

200 m run

30 sit ups

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)

Related

Today's WOD

Tuesday, March 21st

Gymnastic Strength: 3 working supersets: A1) Max rep ring row A2) Max rep strict ring dip Rest 2 min

Strength – Using the rings to combine two gymnastic strength (pull/push) movements. We want to shoot for a minimum of 6-8 reps on each of these movements, so if we can lets elevate our feet on the ring rows or find a position that allows us to hit that mark. Same with the dips, you can add weight or add assistance to reach that rep range, or scale to the matador or bench dips if needed.

AMRAP 15 10 Wall Balls 20/14 | 14/10 | 10/6 15 Burpee Box Jump Overs 24″/20″ | Step Overs | Burpees 20 Wall Balls 15 BBJO 30 Wall Balls 15 BBJO 40 Wall Balls 15 BBJO Ect.

Workout – today is going to be a grind, two movements that spike the heart rate but have relatively low levels of exertion, meaning slow, consistent reps without long breaks. Keep the wall balls to no more than sets of 10 so that you can hold a steady pace on the BBJO (think 5 reps every 30 seconds).

Related

Posted in Workout of the Day | Comments Off on Tuesday, March 21st

Recent Posts

  • Tuesday, January 17th
  • Wednesday, March 30th
  • Saturday, February 26th
  • Sunday, February 13th
  • Saturday, February 12th

Explore Our Site

  • About
    • About Our Gym and Facility
    • Our Coaches
  • Programs
    • CrossFit and On Ramp Program
    • Weightlifting
    • CrossFit Kids
    • CrossFit Teens
    • Personal Training
    • Woodbridge Barbell
    • Ignite Bootcamp
    • No Bull Nutrition
  • Schedule
  • Workout of the Day
  • Contact
    • Contact Us
    • Drop-In Visitors
    • Map & Directions
  • Pricing
  • Start Today »
    • Getting Started
    • What Is CrossFit?
    • Frequently Asked Questions

Contact Us

Email Us:

info@crossfitwoodbridge.com

Visit Us

Visit Us

3310 Noble Pond Way
Woodbridge VA 22193

CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine