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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
CROSSFIT Monday 9/30 “STRENGTH” Shoulder Press In 10 minutes, complete: 5 x 50% 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80%
CROSSFIT Monday 9/21 “GYMNASTICS” EMOM 8 minutes: 1st Minute: HS Hold + Free Standing Practice 2nd Minute: Candlestick Roll-ups 3rd
CROSSFIT Monday 9/14 “GYMNASTICS” EMOM 9 minutes: 1st Minute: Max HS Hold (Cap: 45s) 2nd Minute: Hollow Body Rocks 3rd
CROSSFIT Monday 9/7 Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run Scaled: 800m Run
CROSSFIT Monday 8/24 “CONDITIONING” 4 Sets: 1:00 ME Strict Pull-ups 500m Row 1:00 ME HSPU 500m Row 1:00 ME Sets
CROSSFIT Monday 8/17 Build to a touch set in 10 minutes of: 3 TnG Squat Clean + Split Jerk +
CROSSFIT Monday 8/10 In 10 minutes: Build to a heavy 3-rep Thruster + For Time: 1k Row 21 Thrusters (95/65)
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