CROSSFIT

Monday 1/6

“CONDITIONING”

Open/Performance:
AMRAP 8 minutes:
8 Bar Facing Burpees
8 Calorie Bike
8 Wall Balls (20/14) (14/12)

REST 2:00

AMRAP 4 minutes:
Max Squat Cleans (115/75) (96/65)

REST 2:00

AMRAP 8 minutes:
8 Bar Facing Burpees
8 Calorie Bike
8 Wall Balls (20/14) (14/12)

REST 2:00

AMRAP 4 minutes:
Max Power Snatches (115/75) (95/65)

Fitness:
AMRAP 8 minutes:
8 Bar Facing Burpees
8 Calorie Bike
8 Wall Balls (12/8)

REST 2:00

AMRAP 4 minutes:
Max Front Squats (from rack) (75/55)

REST 2:00

AMRAP 8 minutes:
8 Bar Facing Burpees
8 Calorie Bike
8 Wall Balls (12/8)

REST 2:00

AMRAP 4 minutes:
8 KBS
8 Push Press (75/55)

Tuesday 1/7

“STRENGTH”

Every 2:00 x 5 Sets:
3 x 3-Position Halting Snatch Deadlifts
(2s pause at below knee, above knee, pockets)

“CONDITIONING”

Open:
3 Rounds for Time:
500m Row
15 Pull-ups
15 Box Jump Overs (24/20)

Performance:
3 Rounds for Time:
500m Row
15 Pull-ups
15 Box Jump Overs (20/16)

Fitness:
3 Rounds for Time:
350m Row
10 Assisted Pull-ups
10 Box Jump Overs (20/16)

Wednesday 1/8

“CONDITIONING”

Teams of 2. Trade Every 10 reps. Run Together.

Open:
AMRAP 20 minutes:
100 Double Unders
80 Kettlebell Swings (53/35)
400m Run
60 Front Squats (95/65)
40 Toes to Bar
200m Run
– with time remaining:
Max Calorie Row (trading every 10 calories)

Performance:
AMRAP 20 minutes:
100 Double Unders -or- 100 Singles
80 KBS (53/35)
400m Run
60 Front Squats (75/55)
40 Toes to Bar/Hanging Knee Raises
200m Run
– with time remaining:
Max Calorie Row (trading every 10 calories)

Fitness:
80 Single Unders
60 Kettlebell Swings (35/25)
300m Run
40 Front Squats (65/45)
20 Hanging Knee Raises
200m Run
– with time remaining:
Max Calorie Row (trading every 10 calories)

Thursday 1/9

“STRENGTH”

Build to a heavy 10-rep Bench Press
– then perform:
4 Set Drop Set dropping 15% each set

Ex: 10-rep = 225
Set 1: 190#
Set 2: 155#
Set 3: 125#
Set 4: 90#

“CONDITIONING”

Open/Performance:
For Time:
2k Row TT

Fitness:
For Time:
1500m TT

Friday 1/10

“CONDITIONING”

Benchmark: Abbate

Open:
For Time:
1-Mile Run
21 Clean and Jerks (135/95)
800m Run
21 Clean and Jerks (135/95)
1-Mile Run

Performance:
1200m Run
21 Clean and Jerks (115/75)
600m Run
21 Clean and Jerks (115/75)
1200m Run

Fitness:
800m Run
21 Thrusters (75/55)
400m Run
21 Thrusters (75/55)
800m Run

(Time Cap: 32 minutes)

BOOTCAMP

Monday 1/6

Every 3:00 x 5 Sets:
20/15 Calorie Row
15 KBS (53/35)

REST 5:00

AMRAP 15 minutes:
300m Run
30 Walking Lunge Steps

Tuesday 1/7

Tabata:
– Perform all 8 rounds of each movement before moving to the next

Push-ups
Air Squats
Abmat Sit-ups
Burpees
Air Bike

REST 5:00

10-minute slow jog

Thursday 1/9

AMRAP 9 minutes:
12 DB Push Press (40/25)
12 Box Jumps (24/20)

REST 2:00

AMRAP 9 minutes:
12 DB Squats (40/25)
12 KBS (53/35)

REST 2:00

AMRAP 9 minutes:
12 DB Deadlifts (40/25)
12 Hanging Knee Raises

Friday 1/10

4 Sets:
1:00 Max Rep Sit-ups
1:00 Max DB Burpee Thruster
– immediately into:
Within 5 minutes, run 450m (3 laps around the building)

*At the end of the 5-minute window, the new round will start.

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WODS 8/10

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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WODS 8/3

CROSSFIT Monday 8/3 EMOM 6 3 Hanging Power Snatches (not TnG) REST 3-5 minutes EMOM 6 minutes 10 Toes to

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WODS 7/27

CROSSFIT Monday 7/27 In 12 minutes: Build to a max Front Squat + AMRAP 8 minutes 3.6.9.12…etc Thrusters (95/65) Pull-ups

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WODS 7/20

CROSSFIT Monday 7/20 In 10 minutes: Build to a heavy 3-rep Back Squat REST 5:00 1-10 C2B Pull-ups (must come

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WODS 7/13

CROSSFIT Monday 7/13 Every 2:00 x 3 Sets: 3.3.3 Back Squats, rest :15 b/t clusters REST 5:00 EMOM 6 minutes

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WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k

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