CROSSFIT

Monday 10/19

“STRENGTH”

Every 2:00 x 5 Sets:
5 Hang Power Cleans

– Rest 3:00 –

Every 3:00 x 3 Sets:
10 Front Rack Step Ups
10 RDLs
:20 Air Squats

“CONDITIONING”

3 Sets:
AMRAP 3 minutes
1 Squat Clean (185/105)
1 Front Squats
15/10 Cal Bike
Rest 2:00

Tuesday 10/20

“CONDITIONING”

For Time:
150 DU
– then:
5 Rounds:
10 Push Press (115/75)
15 HR Pushups
20 Box Jump Overs
– then:
150 DU

“Midline”

Gymnastic Crunches (Tucks)
3 x Max Effort Reps
Rest 1:00 between sets
GOAL > 45 total reps

Wednesday 10/21

“PRIMER”
3 Sets:
3 Box HSPU (W/ or W/O deficit)
6 Pistols to Box
9 Strict Hang Knee Raise

“STRENGTH”

In 10 minutes:
Back Squats
10-5-10-5

“CONDITIONING”

Teams of 2 – Trade Reps

AMRAP 14
100 Air Squats
50 Cal. Bike
50 Kettlebell Swings (55/35)

Thursday 10/22

“PRIMER”

EMOM 9 minutes:
1- :30 Dead Hang
2- :30 Headstand Hold
3- :30 Banded Step Overs

“CONDITIONING”

Benchmark: 16.3

AMRAP in 7 minutes
10 Power Snatches (75/55)
3 Bar Muscle-Ups

“STRENGTH”

Every 3:00 x 4 Sets:
10/10 Seated DB Shoulder Press
15/15 Single Arm Bent Over Row
:20 Max Paralette Tricep Pushups

Friday 10/23

“CONDITIONING”

EMOM 5 minutes:
5 Hang Squat Cleans
5 T2B

– Rest 2 –

EMOM 7 minutes:
5 Thruster (95/65)
5 Box Jumps (24/20)

– Rest 3 –

EMOM 10 minutes:
5 Squat Clean Thrusters (95/65)
5 Bar Facing Burpees

Saturday 10/24

“CONDITIONING”

Teams of 2 – Trade Movements

AMRAP 35
400m run
10/7 Calorie Row + 10/10 SA DB Overhead Squats
15 Box Jumps + 10 DB Burpees

BOOTCAMP

Monday 10/19

“STRENGTH”

Every 3:00 x 4 Sets:
15 Floor Press
15 Dbl. DB Bent Over Rows
15 DB Shoulder Presses

“CONDITIONING”

AMRAP 18 minutes:
45 Dbl. DB Curl to Press
15/10 Cal Row
15 HR Push-ups
15/10 Cal Row

Tuesday 10/20

“CONDITIONING”

For Time:
1-2-3-4-5-6-7-8-9-10
DB Squats
Burpee over DB

– Rest 5 –

10-9-8-7-6-5-4-3-2-1
KB SDHP
Box Jump Overs

– Rest 5 –

3 sets:
10/7 cal bike
:20 Hollow Body Hold

Wednesday 10/21

“CONDITIONING”

Teams of 2 – Trade Reps

AMRAP 24 minutes:
150/100 Cal Row BUY-IN

100 Russian KBS
100 Single Unders
100 Air Squats
100 Push-ups

REST 5:00

Gymnastic Crunches (Tucks)
3 x Max Effort Reps
Rest 1:00 between sets
GOAL > 45 total reps

Thursday 10/22

“CONDITIONING”

Every 4:00 x 36 minutes:
10 R/L Goblet Curtsey Lunge
10 DB Box Step-up
10 DB Deadlift
Bike in Remaining Time

Friday 10/23

“STRENGTH”

4 Sets:
:20 DB Push Press
:40 Rest

3 Sets:
:30 Deficit Push-ups
:60 Rest

2 Sets:
:45 OH Plate March (in place)
:75 Rest

“CONDITIONING”

4 Sets:
5 Burpees
300m Run
5 Burpees
Rest 2:00

FOLLOW US ON SOCIAL

READ MORE

WODS 11/23

CROSSFIT Monday 11/23 “STRENGTH” EMOM 10 Minutes: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Split Jerk –

Read More »

WODS 11/16

CROSSFIT Monday 11/15 “STRENGTH” In 15min 10-9-8-7-6-5-4-3-2-1 reps of: Strict Pull-ups Romanian Deadlifts (135/85) “CONDITIONING” 5 rounds 15 Burpees 2

Read More »

WODS 11/9

CROSSFIT Monday 11/9 Every 2:00 x 5 Sets: 3 Push Jerks 3 Tall Box Jumps – Rest 3 – Every

Read More »

WODS 11/2

CROSSFIT Monday 11/2 “STRENGTH” In 10 minutes: 5 Front Squats 7 Back Squats – Rest 3 – E3MOMx3 @90% 5

Read More »

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

Read More »

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

Read More »

BOOK A FREE CONSULT

We understand that every one is different. That’s why we start with a consultant with one of our experienced coaches. They’ll help you put together a workout plan, nutrition plan, and schedule that works for you.

ELEMENTS 101 SIGN-UP

Fill out the form below and we’ll be in touch about joining an Elements 101 class.

Sign up for personalized training

Fill in your info below and we’ll be in touch about personal training, small group training, or skills sessions.

Let's get you signed up!

Fill out the form below and we’ll let a member of our staff know you’re interested in a gym membership.