CrossFit Bona Fide

Saturday, 1/18/2020

Back Squat - Wendler Week 3
Determine Working Weight (90% 1 RM)

Warm-up:

5 reps ...

Read More


CrossFit Bona Fide

Friday, 1/17/2020

1/17/2020 - WOD A
Strength/Skill
ON A 12:00 RUNNING CLOCK...
8:00 - Kipping HSPU...

Read More


CrossFit Bona Fide

Thursday, 1/16/2020

1/16/2020 - WOD A

Workout
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power C...

Read More


CrossFit Bona Fide

Wednesday, 1/15/2020

1/15/2020 - Strength
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Build to a Heavy...

Read More


CrossFit Bona Fide

Tuesday, 1/14/2020

1/14/2020 - WOD A

Workout
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand ...

Read More


CrossFit Bona Fide

Monday, 1/13/2020

1/13/2020 - WOD A

Workout
"TABATA"
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian ...

Read More


Social