1/10/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (Time) In teams of two, complete three rounds for time of: 800 Meter Run (partners must run together) 80 Kettlebell Swings 40 Goblet Squats 20  Burpees Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

1/10/2019

Cable Crossfit CrossFit WOD

Metcon (3 Rounds for time) EVERY 10:00 FOR 30:00 COMPLETE… FOR TIME Row 1k 40 Sit-ups 30 Calorie Bike *Score is time to complete all work within 10:00. Start new round at each 10:00 mark. ABS 3 SETS 1:00 Tuck Hold :30 Side Plank :30 Side Plank 30 Bicycle Crunches

1/9/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest while partner works Metcon (AMRAP – Reps) Complete as many reps as possible in 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots …

1/9/2019

Cable Crossfit CrossFit WOD

Strength Back Squat (3RM) 18 minutes to build to a heavy 3 reps today. Metcon (AMRAP – Rounds) EMOM x 18 MINUTES Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders Min 2 – 10 Burpee Over Bar + 30 Double Unders Min 3 – Rest Cool Down 5:00 Slow Pedal on Bike

1/8/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Dumbbell Bench Press x 10 reps @ 2111 Station 2 – Handstand Hold x 45 seconds Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111 Metcon (3 Rounds for time) Every 5 …

1/8/2019

Cable Crossfit CrossFit WOD

Weightlifting 3 snatch grip DL + 3 Hang Power Snatch Build to Moderate Load 3 Snatch Deadlift + 3 Hang Power Snatch Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 13 Hang Power Snatch (95/65)|(65/45) 13 Pull-ups

1/7/2019

Cable Crossfit CrossFit WOD

Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20″  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Conditioning Posterior Chain Pump 3 Sets 30 Glute Bridges *Every 10 reps, pause at the top and hold for :15

1/7/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (No Measure) Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400 Meters of Rowing Station 2 – 50-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-Overs Cash Out 3 Rounds 20 Sec Crunches 15 Sec Flutter Crunches 45 Sec Plank

12/22/2018

Cable Crossfit CrossFit WOD

Metcon 12 Days of Cable Christmas (Time) 1 – 100 Meter Run or 25 Double-Unders 2 – Power Cleans (50/35 lbs) 3 – Ring Dips 4 – Dumbbell Ground to Overhead (50/35 lbs) 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps 9 – Kettlebell Swings (32/24 kg) 10 – Pull-ups 11 – Front …

12/21/2018

Cable Crossfit Kettlebell Bootcamp WOD

Warm-up AMRAP x 5 5 Up Downs + 5 Tuck Jumps :30 Row :30 Plank Metcon (AMRAP – Rounds) AMRAP x 14 Minutes 14 ABMAT Sit Ups 14 Cal Row 14 Box Jumps Cash Out 3 SETS 20 Glute Bridges 20 Weighted Step Ups