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 Double Unders

Fitness:
27-21-15-9 Wall Balls (12/8)
54-42-30-18 Single Unders

Tuesday 10/15

“STRENGTH”

Back Squat
Every 2:30
4 x 3 @ 82.5%
1 x 3+ @ 82.5%

“CONDITIONING”

Open/Performance:
3 Rounds for Time:
12 Pull-ups
21 Kettlebell Swings (53/35)
400m Run

Fitness:
3 Rounds for Time:
12 Assisted Pull-ups
21 Kettlebell Swings (35/25)
200m Run

Wednesday 10/16

Teams of 2. Trade Every 1:00.

AMRAP 20 minutes:
50/30 Calorie Row
25 Deadlifts (135/95) (115/75) (95/65)
25 Hang Power Cleans
25 Shoulder to Overheads
25 Box Jump Overs (24/20) (20/16)

Thursday 10/17

“CONDITIONING”

In 15 minutes @ an easy pace:
300m Run
20ft. Handstand Walk -or- 2 Wall Walks
350m Row
3 x Bear Complex

1 x Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + BtN Push Press

“CONDITIONING”

Spend 10 minutes working on one or a mix of the following:
Double Unders
Ring/Bar Muscle-Ups
Strict Handstand Push-ups
C2B Pull-ups

Friday 10/18

Open 20.2

BOOTCAMP

Monday 10/14

AMRAP 15 minutes:
33-27-21-15-9
Calorie Row
Box Jump Overs
– with time remaining:
AMRAP Calorie Row

REST 5:00

AMRAP 10 minutes:
5 Push-ups
10 Lunge Steps
15 Abmat Sit-ups

Tuesday 10/15

4 Sets:
AMRAP 3 minutes:
20/15 Calorie Bike
– with time remaining, AMRAP:
5 Barbell or Ring Rows
7 Kettlebell Swings
9 Air Squats

REST 3:00

3 Sets:
400m Run
100m Walk Rest

Thursday 10/17

3 Sets:
1:00 Max Rep Wall Balls
1:00 Max Rep Box Jumps
1:00 Max Rep DB Push Press
1:00 Max Rep Double Unders
1:00 Max Rep Burpees
REST 1:00

REST 5:00

AMRAP 7 minutes:
25 Abmat Sit-ups
15 Supermans
5 Hanging Knee Raises

Friday 10/18

Bootcamp 20.2

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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