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WOD 013015: More PR’s and Built In Rest


CROSSFIT Strength Push Press 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ Conditioning 3 RFT 10 Clusters (115/80#) 10 Burpee Box Jumps (24/20”) Rest 60 Secs Between Each Round Score is still based on overall working time. BOOTCAMP WOD 1 3 Rounds 30 sec on/15 sec off/1 min b/w rounds: Cross Body Plank K2E Push Ups Plank

CROSSFIT

Strength

Push Press

5@50%

5@60%

3@75%

3@85%

1@95%

1@100%+

Conditioning

3 RFT

10 Clusters (115/80#)

10 Burpee Box Jumps (24/20”)

Rest 60 Secs Between Each Round

Score is still based on overall working time.

BOOTCAMP

WOD 1

3 Rounds

30 sec on/15 sec off/1 min b/w rounds:

Cross Body Plank K2E

Push Ups

Plank K2E

Frog Jumps

-2 min rest-

3 Rounds

30 sec on/15 sec off/1 min b/w rounds:

Pull Ups

Squats

Toes to Bar

Star Jumps

WOD 2

8 Min AMRAP

5/5 S/L RDL into Backward Lunge

10 DB Push Press

5/5 Oblique Ball Slams

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo