DUDES WE HAVE A NEWER COOLER SITE

www.crossbonescrossfit.com

if your having trouble try this site

crossbonesfitness.rxgymsoftware.com

this site wont be updated after 22/1/13

 CROSSBONES CROSSFIT 

 WORKOUT OF THE DAY

22-1-13

12 min amrap

3 pistols "L"

3 ring rows

3 pistols "R"

3 t2b

21-1-13

21-15-9

snatch 135/95

situps

19-1-13

6RDS

16 KB SWINGS 1.5/1PD

8 BALL SLAMS 20/12

4 WALL BALLS 20/12

18-1-13

ELIZABETH

21-15-9

SQUAT CLEANS 135/95

RING DIPS 

17-1-13

CINDY

20 MIN AMRAP

5PULLUPS

10 PUSHUPS

15 SQUATS

16-1-13

E1M

1+1 OHS 95/65

15-1-13

10-1

DEAD LIFT 225/135

T2B

BOX JUMP 30/24

F.SQ 135/95

RING DIPS

12-1-13

3RDS

30 LUNGES

15 RING DIPS

5 WALL WALKS 

11-1-13

4RDS

25 KB SWINGS 1.5/1PD

15 SQUATS

10-1-13

2K ROW

THEN...

50 PULLUPS

9-1-13

50-35-20

PUSH JERK 65/45

BROAD JUMPS (DIST=HEIGHT)

8-1-13

GRACE

30 C&J 135/95

THEN...

5X5 BACK SQUAT

7-1-13

10 RDS

5 K2E

5 RING PUSHUPS

5 BURPEES

5-1-13

10-1,1-10

TOE 2 BAR (T2B)

KB SDHP 2/1.5PD

4-1-13

12 AMRAP

5 POWER CLEANS 135/95

7 PUSHUPS

10 WALLBALLS

3-1-13

5 RDS

25 DU

20 PULLUPS

2-1-13

9 MIN AMRAP

5 TGU(TURKISH GET UP) 1.5/1 PD

3 DEADLIFTS 315/225

1 HSPU

31-12-12

1RD

30 BOX JUMPS 24/20

30 DEADLIFTS 135/95

30 WALLBALLS 20/12

30 KB SWINGS 1.5/1PD

30 SITUPS

29-12-12

3RDS

10 JUMPING SQUATS

20 PUSH PRESS 85/55

30 LEG RAISES

28-12-12

4RDS

10 BACK SQUATS 155/105

15 PULL UPS

27-12-12

HAPPY BIRTHDAY STEFA WOD

5RDS

27 KB SWINGS 1.5/1PD

20 MED BALL SLAMS 20/12

12 OHS W/MED BALL 20/12 

24-12-12

CARD GAME

SPADES=DEADLIFTS 135/95

CLUBS=SQUATS

HEARTS=K2E

DIAMONDS=PUSHUPS

JOKER=20 BURPEES

21-12-12

VIKING FRIDAY

M.E. SHOULDER PRESS

50-35-20

BOX JUMPS 24/20

PUSH UPS

 20-12-12

500m ROW

20 BENCH PRESS 135/95

500m ROW

15 BENCH PRESS 135/95

500m ROW

10 BENCH PRESS 135/95

500m ROW

5 BENCH PRESS 135/95

19-12-12

5 RDS

20 DU

15 SDHP 2/1.5 PD

10 RING PULLUPS

18-12-12

5 RDS

5 RING DIPS

20 SQUATS

5 CTB PULLUPS 

17-12-12

9 RDS

3 OHS 115

5 PULLUPS

7 BURPEES

15-12-12

10-1

DEADLIFTS 185/135

MED BALL SLAMS 20/12

 14-12-12

2RDS

20 THRUSTERS 95/65

25 PUSH PRESS 95/65

30 BACK SQUATS 95/65

13-12-12

ANNIE

50-40-30-20-10

DU

SITUPS

12-12-12

EMOTM

5 BURPEES

1+1 PULLUPS

11-12-12

3 RDS

25 OHS 95

20 RING DIPS 

10-12-12

5 RDS

5 C&J 185/135

10 K2E

7-12-12

VIKING FRIDAY

M.E SUMO DEADLIFT

5 RDS

40 LUNGES

40 DU

if u wanna jump high...u gotta squat big!!

6-12-12

20 MIN AMRAP

10 BOX JUMPS 24/20

12 PUSHUPS

15 SITUPS 

5-12-12

50 SDHP 155/105

50 PULLUPS