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 Burpee Pull-up

“Silver”
75 Rounds for Time:
1 Power Clean (95/65)
1 Burpee Pull-up

“Bronze”
50 Rounds for Time:
1 Power Clean (65/45)
1 Burpee Pull-up

(Time Cap: 20 minutes)

Tuesday 10/27

“CONDITIONING”

AMRAP 10 minutes
50/35 Cal Row
25 KB SDHP (70/55)

– Rest 5:00 –

AMRAP 10 minutes
50/35 Cal. Bike
25 Goblet Squats (70/55)

“Midline”

Bar Tuck Hold
4 x :15 on/1:00 off
Note: Feet and knees together.
Knees in chest = tight tuck.

Wednesday 10/28

“PRIMER”
4 Rounds for Quality
4 Wall Walks
4/4 Turkish Get-ups

“CONDITIONING”

Teams of 2 – EMOM

AMRAP 16 minutes
5 Deadlifts (225/155)
5 C2B
5 T2B
5 C2B
5 T2B

– Rest 1:00 –

AMRAP 5 minutes – Trade as Needed
Max DU

Thursday 10/29

“STRENGTH”

Every 2:00 x 5 Sets:
4 Hang Power Snatch

“CONDITIONING”

6 Sets:
AMRAP 4 minutes:
750/600m Row
MAX 60ft SA Farmer Carry (50/35)
Rest 1:00

Friday 10/30

“PRIMER”
EMOM 20 minutes:
1- :30 Alt Single Arm Russian KBS
2- :30 V-Ups
3- :30 SA DB OH Squat
4- :30 Shoulder Taps

“CONDITIONING”

Crossfit Open 18.2

For Time:
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 50/35 lb)
Bar-Facing Burpees

Then, “18.2 A”

1 rep max Clean

(Time Cap: 12 minutes)

Saturday 10/31

“CONDITIONING”

TEAMS OF 2 – Trade Rounds

Part A:
20 Rounds:
10 Alt SA Thrusters
5 Burpees to a plate

– Rest 3 –

Part B:
4 Rounds:
200m Run
20 Plate G20
20 Plate OH Lunge

BOOTCAMP

Monday 10/26

“STRENGTH”

EMOM 16 minutes w/ landmine
1- 6/6 Single Leg RDL
2- 12 Alt. Reverse Lunges
3- 12 Hack Squats
4- Rest

“CONDITIONING”

For Time:
1500/1000m row
50 Weighted DB Box Step Overs (1 DB)
3000/2000m bike
50 DB Good Mornings (1 DB)

Tuesday 10/27

“CONDITIONING”

EMOM 5 minutes:
5 DB Power Cleans
10 Sit-ups

– Rest 2 –

EMOM 7 minutes:
5 DB Squats
5 Box Jumps (24/20)

– Rest 3 –

EMOM 10 minutes:
5 DB Thrusters
5 burpees Over DB

Wednesday 10/28

“CONDITIONING”

Teams of 2.

“Tailpipe”

3 Rounds (Each)
250m Row
Partner holds 2 Kettlebells (55/35) in the front rack position

You may not start rowing until your partner has established the rack position. If your partner drops the KBs before the row is complete, you must discontinue rowing until the static hold is reestablished.

AMRAP 10 minutes:
20 Alt Dead Bugs
20 Squats
20 Alt Bird Dogs
20 Push-ups

Thursday 10/29

“STRENGTH”

EMOM 12 minutes:
1- 6/6 Half Kneeling Press
2- 12 Tall Kneeling Press
3- 6/6 Meadows Row

“CONDITIONING”

For Time:
Buy-In: 32 cal bike

Directly into, 3 Rounds of:
32 Single-Arm Dumbbell Hang Clean-and-Jerks (50/35) (alternating)
32 Box Jump Overs (24/20)

Cash-Out: 32 Burpees Over a Dumbbell

Friday 10/30

“CONDITIONING”

AMRAP 10 minutes:
35/25 Cal. Row
25 KB SDHP

– Rest 5:00 –

AMRAP 10 minutes:
100 Single Unders
25 Goblet Squats

– Rest 5:00 –

For Time:
100 Situps

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.