WODS 1/18
CROSSFIT Monday 1/18 “INTERVALS” 60sec ON / 60sec OFF Bar Facing Burpees X5 – R5 – :30 ON / :30 OFF Toes to Bar X5
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CROSSFIT Monday 1/18 “INTERVALS” 60sec ON / 60sec OFF Bar Facing Burpees X5 – R5 – :30 ON / :30 OFF Toes to Bar X5
CROSSFIT Monday 1/11 “STRENGTH” Every 2:00 x 5 Sets: 3 Back Squats “CONDITIONING” For Time: 50 Single Arm Alternating Dumbbell Squat Cleans 100 Double-Unders 50
CROSSFIT Monday 1/4 “STRENGTH” Every 2:00 x 5 Sets: 5 Front Squats “CONDITIONING” EMOMx10 4 Burpees 6 Squats 8 Sit-ups – R5 – EMOMx10 8
CROSSFIT Monday 12/28 “STRENGTH” In 18 minutes: 7-7-5-5-3-3 Back Squat “CONDITIONING” 4 Rounds for Time 10 Toes-to-Bars 20/15 Calorie Row 10 Thrusters (95/65 lb) Time
CROSSFIT Monday 12/21 “STRENGTH” EMOM 6 Minutes: 1 Deadlift + 1 Squat Clean – REST 5:00 – Every 3:00 for 12:00: 3 Deadlifts 6/6 Rear
CROSSFIT Monday 12/14 “STRENGTH” E2MOMx5 10 Bench Press “CONDITIONING” 5 Sets: AMRAP 2 minutes: 18/12 Calorie Row 20 Burpee Bumper Plate G2O – Rest 1
CROSSFIT Monday 12/7 “STRENGTH” IN 15:00 5-5-5-5-5 Deadlifts “CONDITIONING” 30-20-10 Front Rack Lunge Lateral Burpee over Barbell GOLD = 135/85 SILVER = 95/65 BRONZE =
CROSSFIT Monday 11/30 “STRENGTH” In 7 min: 3RM Push Jerk – Rest 3 – In 5 miN: 1RM Split Jerk “CONDITIONING” 10 x 1-minute AMRAPs
CROSSFIT Monday 11/23 “STRENGTH” EMOM 10 Minutes: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Split Jerk – Rest 3:00 – “CONDITIONING” Open
CROSSFIT Monday 11/15 “STRENGTH” In 15min 10-9-8-7-6-5-4-3-2-1 reps of: Strict Pull-ups Romanian Deadlifts (135/85) “CONDITIONING” 5 rounds 15 Burpees 2 Thrusters (135/85) 1 Snatch (135/85)
CROSSFIT Monday 1/18 “INTERVALS” 60sec ON / 60sec OFF Bar Facing Burpees X5 – R5 – :30 ON / :30
CROSSFIT Monday 1/11 “STRENGTH” Every 2:00 x 5 Sets: 3 Back Squats “CONDITIONING” For Time: 50 Single Arm Alternating Dumbbell
CROSSFIT Monday 1/4 “STRENGTH” Every 2:00 x 5 Sets: 5 Front Squats “CONDITIONING” EMOMx10 4 Burpees 6 Squats 8 Sit-ups
CROSSFIT Monday 12/28 “STRENGTH” In 18 minutes: 7-7-5-5-3-3 Back Squat “CONDITIONING” 4 Rounds for Time 10 Toes-to-Bars 20/15 Calorie Row
CROSSFIT Monday 12/21 “STRENGTH” EMOM 6 Minutes: 1 Deadlift + 1 Squat Clean – REST 5:00 – Every 3:00 for
CROSSFIT Monday 12/14 “STRENGTH” E2MOMx5 10 Bench Press “CONDITIONING” 5 Sets: AMRAP 2 minutes: 18/12 Calorie Row 20 Burpee Bumper
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