CROSSFIT

Monday 1/25

“OPEN PREP”

EMOM x 10 minutes:
10 Bar Facing Burpees

– R5 –

5 Sets of :30 on/:30 off:
Thrusters (95/65lbs)

“CONDITIONING”

30-20-10
Overhead Lunge
.9/7/5
Bar Muscle-Up

“Gold” 95/65
“Silver” 75/55
“Bronze” 65/45

Tuesday 1/26

“CONDITIONING”

For Time:
30-20-10
Wall Balls
Hang Power Clean

-R2-

For Time:
21-15-9
Push Jerks
T2B

-R2-

For Time:
9-7-5 Clean & Jerks
150-100-50 DU

“Gold” – 135 / 95
“Silver” – 95 / 65
“Bronze” – 65 / 45

Wednesday 1/27

“CONDITIONING”

In 10:00:
Row 1250/1000m
Find a 4RM Front Squat

– R3 –

For Time:
500m Row
10 Deadlifts
500m Row

– R3 –

For Time:
30 C2B Pull-ups
35/25 Cal Row

“Gold” – 245/175
“Silver” – 185/155
“Bronze” – 135/85

Thursday 1/28

“OPEN PREP”

5 Sets:
25 Box Jump Overs
Rest 1:00

– R5 –

5 Sets of :30 on/ :30 off:
Strict HSPU

“CONDITIONING”

For time:
25-20-15 reps, 1/3 bodyweight Power Snatch

Notes:
1) Note time to completion for all three sets.
2) No rest during the set.
3) “Touch and go” on the ground.
4) rest as needed b/t sets

Friday 1/29

“STRENGTH”

In 30 minutes:
CrossFit Total 2
1rm Clean
1rm Bench Press
1rm Overhead Squat

Saturday 1/30

CF Endurance: TBD
CF Community: TBD

BOOTCAMP

Monday 1/25

“CONDITIONING”

EMOM 20 minutes:
1st Minute: 15/12 Calorie Bike
2nd Minute: 15 Kettlebell Swings
3rd Minute: 75 Single Unders
4th Minute: 10 Burpees

“CONDITIONING”

AMRAP 8 minutes:
30 Russian Twists
15 Abmat Sit-ups
8 Hanging Knee Raises

Tuesday 1/26

“CONDITIONING”

4 Sets:
AMRAP 8 minutes:
600m Run
– with time remaining, AMRAP:
9 DB Push Press
7 Box Jump Overs
5 DB Squats
REST 3:00

Wednesday 1/27

“CONDITIONING”

Teams of 2. Trade Every 2:00

AMRAP 30 minutes:
1k Row
30 Walking Lunges
20 Push-ups
10 DB Squat Clean Thrusters

Thursday 1/28

“CONDITIONING”

7 Sets:
3:00 Row for Max Meters
2:00 Active Rest

Active Rest:
AMRAP @ easy pace:
10 Dbl. DB Box Step-Ups
5 Burpees

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Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the

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WODS 7/12

Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie

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WODS 7/6

Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)

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WODS 6/28

Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21

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WODS 6/21

Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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