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CROSSFIT Monday 3/16 “CONDITIONING” Open: 4 Rounds for Time: 15 Thrusters (95/65) 12 C2B Pull-ups 9 Bar Facing Burpees Performance: 4 Rounds for Time: 15
CROSSFIT Monday 3/9 CONDITIONING” Benchmark: Jack Open: AMRAP 20 minutes: 10 Push Press (115/85) 10 Kettlebell Swings (70/53) 10 Box Jumps (24/20) Performance: AMRAP 20
CROSSFIT Monday 3/2 “CONDITIONING” Open: 3 Rounds for Time: 25 Power Cleans (115/75) 15 Bar Facing Burpees 100 Double Unders Performance: 3 Rounds for Time:
CROSSFIT Monday 2/24 “STRENGTH” In 10 minutes, build to a heavy 3-rep OHS “CONDITIONING” Benchmark: Nancy Open: 5 Rounds for Time: 400m Run 15 OHS
CROSSFIT Monday STRENGTH: In 7:00 Build to a heavy triple Squat Clean – Rest 3:00 – AMRAP 4 Max Squat cleans @75% CONDITIONING: OPEN For
CROSSFIT Monday STRENGTH 5 Sets: 20 alt. Arnold Press R:30 10 Renegade Rows Rest 2:00 CONDITIONING OPEN: AFAP 30 box jump overs 4 Bar Muscle
CROSSFIT Monday “STRENGTH” In 10:00 Find a heavy of… 3 push press + 4 push jerks “CONDITIONING” AMRAP 16 OPEN 6 push press (135/85) 12
CROSSFIT Monday “STRENGTH” 4 Sets: 8/8 Front Rack Box Step Ups Rest :30 12 RDLs Rest 2:00 “CONDITIONING” OPEN 21-15-9 Front Squat (185/125) Bar Facing
CROSSFIT Monday 1/20 “STRENGTH” Every 1:30 x 4 sets each, alternate between: 8 Front Squats @ 70% 30 Empty Barbell Good Mornings (45/35) “CONDITIONING” Open:
CROSSFIT Monday 1/13 “CONDITIONING” Rogue WOD #1 Open: AMRAP 10 minutes: 1k Row 75 Thrusters (75/55) Performance: AMRAP 10 minutes: 1k/750m Row 75 Thrusters (65/45)
CROSSFIT Monday 4/5 “STRENGTH” Every 1:30 x 6 Alternate Between: 1: Back Squat 70% x 3 80% x 3 90%
CROSSFIT Monday 3/22 “STRENGTH” Every 2:00 x 5 Sets: 3-Position Snatch “CONDITIONING” AMRAP 15 minutes: Buy-in: 50 Thrusters – with
CROSSFIT Monday 3/15 “CONDITIONING” For Time: 50-40-30-20-10 Row Calorie Wall Ball Time Cap: 20:00 Gold: 20/14 Silver: 14/12 Bronze: 12/10
CROSSFIT Monday 2/22 “GYMNASTICS” EMOM 16 minutes: 1 – 3 Back Squats 2 – 10 Pistols 3 – 10 Romanian
CROSSFIT Monday 2/8 “CONDITIONING” AMRAP 7 minutes: 14 Wall Balls 7 Box Jumps -R3- For Time: 21-15-9 Single Arm ALT.
CROSSFIT Monday 2/1 “OPEN PREP” For Time: 50 Burpee Box Jump Overs (Time Cap: 10:00) – R5 – 5 Sets:
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