Workout Of The Day

Friday, January 19th WOD

Workout for Fri., 1/19:

Warm Up!

WOD –

“15.2”

Every 3 mins until failure. 

Increase reps by 2 each round. 

Must wait until 3 mins is up to start next round.

2 rounds

10 oh squat

10 c2b

Previous WODs

Monday, February 27th WOD

Great job to all on 17.1!  Don’t forget to submit your scores.

Workout for Mon., 2/27:

Warm Up!

WOD –

(Nutrition challenge re-test)

“Jackie”

1000M row

50 Thrusters

30 pull ups

Cool Down –

1.5 mile run

Friday, February 24th WOD – Friday Night Lights! Open WOD 17.1

FRIDAY NIGHT LIGHTS!!!!*

Workout for Fri., 2/24:

Warm Up!

WOD –

CROSSFIT OPEN WORKOUT 17.1

*As a reminder for FNL, we are doing rolling heats starting at 5:30pm (even if you are not signed up for the Open).  Any questions please let us know. 

Thursday, February 23rd WOD

Workout for Thu., 2/23:

Warm Up!

Skill –

12-15 mins GOAT work

WOD –

NFT

2-3 rounds:

Accumulate 1 min Box L-Sit

Accumulate 2 mins HS hold

12 Banded MU transitions

Wednesday, February 22nd WOD

Workout for Wed., 2/22:

Warm Up!

WOD –

24 min EMOM

Min 1 = 6 burpee broad jumps

Min 2 = :35 sprint AB

Min 3 = 10 Slam balls

Min 4 = 17/14 Cal Row

Tuesday, February 21st WOD

Andy getting ready for his epic lift at Hulk & Ninja’s comp this past weekend!

Workout for Tue., 2/21:

Warm Up!

Oly –

Squat Snatch

EMOM x6

Doubles not touch and go @80%

WOD –

4 RFT

12 DL

8 C2B

Monday, February 20th WOD

CFBF was well represented this past weekend at the Hulk & Ninja Comp at CF Bangor!  Congrats to all our athletes who did an amazing job!  We are so proud of you all! Great job Annie, Lillie, Addie, Joe, Andy, Chris, Lizzy and Lance! 

Workout for Mon., 2/20:

Warm Up!

Strength –

Back Squat

10×3 @70% 1RM

WOD –

12 min AMRAP

21-15-9

DU

Thrusters

Dips

Workout for Fri., 2/17:

Warm Up!

WOD –

Every 4 mins for 6 rounds

:30 AD sprint

200 m run

15 kb swings

http://crossfitbonafide.com/3146-2/

Thursday, February 16th WOD

Workout for Thu., 2/16:

Warm Up!

Oly –

EMOM x 8

Hang squat snatch

Then

EMOM x 5

1 power snatch + 5 OH squats

WOD –

4 rounds NFT

4 Dips

5 weighted pull ups

6 turkish get ups

Wednesday, February 15th WOD

Workout for Wed., 2/15:

Warm Up!

WOD –

Teams of 2

“You go, I go”

10 rounds

15/12 cal row

15 Push Press

15 pull ups

Tuesday, February 14th WOD

Workout for Tue., 2/14:

Warm Up!

Strength: 

E2MOM x 16 mins

3 Front Squats

3 Push Press

WOD –

27 DB thrusters

100 DUs

21 DB thrusters

75 DUs

15 DB thrusters

50 DUs

9 DB thrusters

25 DUs