CROSSFIT

Monday 10/12

“CONDITIONING”

5 Sets:
AMRAP 6 minutes:
1k/800m Row
– with time remaining, AMRAP:
3 Push Press (135/95)
6 Pull-ups
9 Burpees

(No rest between sets.)

Tuesday 10/13

“PRIMER”

EMOM 12 minutes:
1st Minute: 5 Kick to Handstands
2nd Minute: 5 Bar Tuck Pull to Inverts
3rd MInute: 6 (3/3) Pistols off Box

“CONDITIONING”

5 Rounds for Time:
20 Wall Balls (20/14)
30 Double Unders
20 Kettlebell Swings (53/35)

Wednesday 10/14

“STRENGTH”

Every 1:30 x 5 Sets:
10 (5/5) Barbell Reverse Lunge Steps

REST 3:00

EMOM 10 minutes:
1 Deadlift @ 80-90%

“CONDITIONING”

Teams of 2. Trade Every Minute. One partner always biking for max calories.

AMRAP 15 minutes:
12 Hang Power Cleans (95/65)
12 Overhead Squats
12 Deadlifts

Thursday 10/15

“STRENGTH”

EMOMx4
1- 20 Banded Face Pulls
2- 10 Renegade Rows
3- :20 Chin Over Bar Hang

“CONDITIONING”

CrossFit Open 17.1

For time:
10-20-30-40-50 Alternating Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24/20)

(Time Cap: 20 minutes)

Friday 10/16

“PRIMER”

EMOM 12 minutes:
1st Minute: 30s Box Handstand Push-ups
2nd Minute: 30s Strict Pull-ups
3rd Minute: 30s Hollow Body Rocks

“CONDITIONING”

Baseline
For time:
500m Row
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

“STRENGTH”

Every 2:00 x 4 Sets:
12 Bench Press

Saturday 10/17

Teams of 2.

Minutes 0-10 (You Go – I Go)
AMRAP
5/5 SA DB thruster
10 Burpee Box Jump Overs (24/20)

Minutes 20-23
REST

Minutes 13-20 (Trade Movements)
AMRAP
10/7 Cal. Bike
10 Alt. DB Snatch
10 Jump Lunges

Minutes 20-23
REST

Minutes 23-27 (Trade Rounds)
AMRAP
(5/5) DB Push Press
35 DU

BOOTCAMP

Monday 10/12

“STRENGTH”

Landmine
EMOM 12 minutes:
1 – 20 ALT Lateral Lunges
2 – 5 Thrusters
3 – :20 Air Squats

“CONDITIONING”

EMOM 24 minutes:
1- Max Rep DB/KB Box Step Overs
2- 20 Sit-ups
3- Max Rep Burpees
4- 20 Reverse Lunges
5- Max Rep Single Unders
6- REST

Tuesday 10/13

“CONDITIONING”

For Time:
Accumulate 100 Seated DB Shoulder Presses (35/20)
* every time the weights are put down bike 25/18 calories

AMRAP 8 minutes
15 V-Ups
15 Hollow Body Rocks
15 Supermans

Wednesday 10/14

“CONDITIONING”

Teams of 2. Trade Rounds + One Person Always Rows

AMRAP 35 minutes:
10 DB Deadlifts
10m Dbl. DB OH Carry
10 DB Deadlifts
10m Dbl. DB OH Carry

Thursday 10/15

“CONDITIONING”

Every 5:00 x 8 Sets:
15 Box Jumps
15 Banded Good Mornings
15 Russian KBS
2:00 Row

Friday 10/16

“CONDITIONING”

5 Rounds:
12 Double DB Bent Over Rows
10 Alt. Presses + 5 Push Presses
+
4 Rounds:
10 DB Front Squats
20 Sumo RDL
300m Run
+
3 Rounds:
10 Curl to Press
10 Push-ups
400m Run

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WODS 10/26

CROSSFIT Monday 10/26 In 12 Minutes: 10-6-4-10 Bench Press “CONDITIONING” “Gold” 100 Rounds for Time: 1 Power Clean (145/95) 1

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WODS 10/19

CROSSFIT Monday 10/19 “STRENGTH” Every 2:00 x 5 Sets: 5 Hang Power Cleans – Rest 3:00 – Every 3:00 x

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WODS 10/12

CROSSFIT Monday 10/12 “CONDITIONING” 5 Sets: AMRAP 6 minutes: 1k/800m Row – with time remaining, AMRAP: 3 Push Press (135/95)

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WODS 10/5

CROSSFIT Monday 10/5 “PRIMER” 3 Sets of :45 on/:15 off: HS Hold Power Clean Knee to Elbow (sets of 2)

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WODS 9/28

CROSSFIT Monday 9/28 “STRENGTH” In 10 minutes: Build to a moderate 3-rep Thruster “CONDITIONING” Benchmark: 19.5 For Time: 33-27-21-15-9 Thruster

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WODS 9/21

CROSSFIT Monday 9/21 “GYMNASTICS” EMOM 8 minutes: 1st Minute: HS Hold + Free Standing Practice 2nd Minute: Candlestick Roll-ups 3rd

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