Big Thompson CrossFit WOD 15.9.24

CrossFit

Strength/Skill
Back Squat 3×5 @ 65%
W.O.D.
Complete For Time
Wall Balls 20/14     Ring Rows
30                               10
20                               20
10                                30

 

Boot Camp

W.O.D. (This was the fifth BC WOD)
(7:30 am, Tues./Thurs.)

1 Mile Sprint For Time
5 Minute Rest
100 Push Ups For Time
5 Minute Rest
100 Sit Ups For Time

With a running clock complete in order for individual times on each exercise, athletes may take a shorter rest period when they have recovered but not a longer rest period. Scale repetitions as needed for boot camp beginners.

Yes, Push Ups, Sit Ups and Running again. Just in case you couldn’t make Tuesday and want a good gauge of your gains. If you made Tuesday, enjoy and push it hard. This is why we post the WODs on the Boot Camp board at the beginning of the week, so you can plan.

Sparky and Cooper Bag Toss