Bare Bones CrossFit of Yorkville

WOD | Tuesday, 5-21-13

~Coach Melissa~ — Tue, 21 May 2013 04:13:31 +0000

WOD- Obstacle course—25 minute AMRAP

WOD | Monday, 5-20-13

~Coach Melissa~ — Mon, 20 May 2013 03:13:36 +0000

Skills/Drills- The Weaver

WOD- 18 Minute AMRAP:

95lb/65lb ground to overhead, 10 reps

200 yard shuttle sprint, 50 yards there and back twice.

WOD | Saturday, 5-18-13

~Coach Melissa~ — Sat, 18 May 2013 14:08:24 +0000

WOD:
3 Rounds for time:
10 Halo Twists
15 Goblet Squats
Tire throw
Sprint Uphill
20 V-Ups

WOD | Friday, 5-17-13

~Coach Melissa~ — Fri, 17 May 2013 03:17:09 +0000

WOD- “Michael”

3 Rds for time:

Run 800m

50 Back Extensions

50 Sit Ups

(CLICK HERE TO VIEW PREVIOUS RESULTS FROM THIS WOD)

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

WOD | Thursday, 5-16-13

~Coach Melissa~ — Thu, 16 May 2013 03:35:14 +0000

Skills/Drills- Bench Press (5x5x5x3x3x1x1)

WOD- EMOM for 12 minutes

3 Clean and Jerks (155/115)

Double Unders

Score off your Double Unders

POD: One of our favorite features at the new facility are the outdoor pull-up bars…

WOD | Wednesday, 5-15-13

~Coach Melissa~ — Wed, 15 May 2013 02:57:27 +0000

Skills/Drills/Strength- Hang Snatch (5x3x3x3x1x1)

WOD- “Cindy”

20 Minute AMRAP:

5 Pull-Ups

10 Push-Ups

15 Squats

WOD | Tuesday, 5-14-13

~Coach Melissa~ — Tue, 14 May 2013 03:46:37 +0000

Skills/Drills- Deadlift 3x3x3x3x3x3

WOD- 8 rounds for time

Row 200m

5 HSPU

6 T2B

7 Box Jump (24/20)

WOD | Monday, 5-13-13

~Coach Melissa~ — Mon, 13 May 2013 02:25:17 +0000

Skills/Drills- EMOM for 10 minutes—5 strict pull ups

WOD- 5 Rds

5 Dead Lifts

5 Hang Cleans

5 Push Press

5 Back Squats

Increase load each round

Rest as needed between each round

WOD | Friday, 5-10-13

~Coach Melissa~ — Fri, 10 May 2013 02:59:05 +0000

WOD- Death By 10m.

Partner Row 5K

POD: Today we say goodbye to our original location, 125 W. Boombah Blvd. We’ve spent almost 3 years here, and although we are (a little) sad to say goodbye, we are VERY excited to move forward!! Our new location is at 102 Van Emmon St. We’ll see you there on Saturday morning for our Friends and Family workout at 9am!

WOD | Thursday, 5-9-13

~Coach Melissa~ — Thu, 09 May 2013 03:05:10 +0000

Thursday-

WOD- 5 rds for time

10 Burpees

10 Pull Ups

10 Wall Balls (20/14)

10 V-ups

4 Wall Walks