WODS 12/16
CROSSFIT Monday 12/16 “STRENGTH” EMOM 8 minutes: 1 Squat Clean Thruster + 1 Thruster “CONDITIONING” Benchmark: Daniel Open: For Time: 50 Pull-ups 400m Run 21
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CROSSFIT Monday 12/16 “STRENGTH” EMOM 8 minutes: 1 Squat Clean Thruster + 1 Thruster “CONDITIONING” Benchmark: Daniel Open: For Time: 50 Pull-ups 400m Run 21
CROSSFIT Monday 12/2 Bring a Buddy Day Teams of 2. Trade Reps as Needed. Run together. AMRAP 25 minutes: 200m Run 50 Wall Balls (20/14)
CROSSFIT Monday 11/25 Open/Performance: For Time: 400m Run 50 Back Squats 50 Front Squats 50 Overhead Squats 400m Run 50 Strict Presses 50 Push Presses
CROSSFIT Monday 11/18 “STRENGTH” EMOM 10 minutes: O: 3-rep Thruster (Build per set) E: :30 Max Distance DB/KB Farmer’s Walk “CONDITIONING” Open/Performance: 4 Sets: AMRAP
CROSSFIT Monday 11/11 Benchmark: Jack Open/Performance: AMRAP 20 minutes: 10 Push Press (115/85) (75/55) 10 Kettlebell Swings (53/35 (35/25) 10 Box Jumps (24/20) (20/16) Fitness:
CROSSFIT Monday 11/4 BRING A BUDDY DAY Teams of 2. Trade Reps as Needed. Run Together. Open/Performance/Fitness: AMRAP 15 minutes: 30 Bar Facing Burpees 30
CROSSFIT Monday 10/28 “STRENGTH” In 10 minutes, build to a heavy 10-rep Push Press. – Then Perform: 10 @ 90% from above 10 @ 80%
CROSSFIT Monday 10/21 “STRENGTH” Back Squat In 10 minutes complete: 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% Max Effort @
CROSSFIT Monday 10/14 “STRENGTH” EMOM 10 minutes: Open/Performance: 3 Push Jerks Fitness: 3 Push Press “CONDITIONING” Open/Performance: For Time: 33-27-21-15-9 Wall Balls (20/14) (14/12) 66-54-42-30-18
CROSSFIT Monday 10/7 Bring a Buddy Day “STRENGTH” Back Squats Every 3:00: 4 x 3 @ 75% 1 x Max Reps @ 75% (2-3 reps
Monday 4/22 “CONDITIONING” EMOM 28 minutes Min 1: 8 Deadlifts (185/125 lbs.) Min 2: 50 DU/75 Single Unders Min 3:
Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt
Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM
Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins
Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Monday 3/18 “STRENGTH” In 15 Mins: Build to 1RM Back Squat + In 8 minutes: 3 sets of 5 @
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