CROSSFIT

Monday 10/5

“PRIMER”

3 Sets of :45 on/:15 off:
HS Hold
Power Clean
Knee to Elbow (sets of 2)
Barbell Good Morning

“CONDITIONING”

2 Sets:
10 Power Snatches (135/95)
3:00 ME Row
REST 2:00

REST 5:00

3 Sets:
10 Deadlifts @ 65%
1:00 ME Box Jumps (24/20)
:30 ME Burpee Pull-ups
REST 2:00

Tuesday 10/6

“STRENGTH”

In 15 minutes:
Find a Max Power Clean
Find a 5RM Front Squat (from floor)

“CONDITIONING”

AMRAP 10 minutes
30 Double Unders
15 Wall Balls (20/15)
7 Power Cleans (115/75)

Wednesday 10/7

“PRIMER”

EMOM 12 minutes:
1st Minute: 10 Toes to Bar
2nd Minute: 5 Candlestick Roll-ups
3rd Minute: 10 Hollow Body Rocks
4th Minute: 5 Kick to Handstands
(Kick to Handstands can be done against the wall or free standing)

“CONDITIONING”

Teams of 2. Trade Every Minute.
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225/155 lbs
12 Pull-ups
24 Double Unders

Thursday 10/8

“STRENGTH”

In 10 minutes:
Find a 3RM Shoulder Press
REST 2:00
In 6 minutes:
Find a 3RM Push Press

3 Rounds for Time:
1200/1000m Bike
12 Deficit HSPU (45# plates)
21 Burpees

Friday 10/9

“CONDITIONING”

Benchmark: Cindy

AMRAP 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

Saturday 10/10

Teams of 2.

Minutes 0-10
1-Mile Run (Together)

Minutes 10-25
AMRAP: (Trade Reps)
30 Box Jumps (24/20)
30 Thrusters (95/65)
30 Bar Facing Burpees

Minutes 25+
1-Mile Run (Together)

BOOTCAMP

Monday 10/5

5 RFT:
40 Double Unders / 100 Single Unders
30 Box Jumps (24/20)
20 KBS (55/35)

Tuesday 10/6

LANDMINE – EMOM x12
1- 10 (5/5) Single Leg RDL
2- 10 (5/5) Single Arm Bent Over Row
3- 10 (5/5) Alt. Lunges

AMRAP 17 minutes:
Buy-in: 100/75 Calorie Bike
– with time remaining, AMRAP:
250m Row
15 Hand Release Push-ups
30 Box Step-Ups

Wednesday 10/7

Teams of 2. Trade Every 1:00.

4 Rounds for Time:
800m Row
70 Push-ups
60 Air Squats

Thursday 10/8

7 Rounds for Time:
50m Dumbbell Farmers Carry (53/53)
10m Dumbbell Walking Lunge (53/35)
10 Dumbbell Burpees (53/35)
+
AMRAP 7 minutes:
10 Straight Legged Sit-ups
30 Flutter Kicks
30s Side Plank

Friday 10/9

For Time
21-15-9 Dumbbell Thrusters (50/35)
400m Run

+

EMOM 9 minutes:
1st Minute: 40s Deadbug
2nd Minute: 40s Iso. Glute Bridge
3rd Minute: 40s Plank

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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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