CROSSFIT

Monday 10/7

Bring a Buddy Day

“STRENGTH”

Back Squats
Every 3:00:
4 x 3 @ 75%
1 x Max Reps @ 75%
(2-3 reps shy of failure)

“CONDITIONING”

Bring a Buddy Day

Teams of 2. Trade Reps. Run together.

Open/Performance:
AMRAP 15 minutes:
300m Run
20 Burpee Box Jump Overs (24/20)
20 C2B Pull-ups

Fitness:
AMRAP 15 minutes:
200m Run
14 Burpee Box Jump Overs (16/12)
14 Assisted Pull-ups

Tuesday 10/8

“STRENGTH”

Power Clean
Every 2:00 x 5 Sets:
Build to a heavy set of 5 adding weight each set

“CONDITIONING”

Open/Performance:
AMRAP 12 minutes:
3 Power Cleans (115/75) (95/65)
6 Front Squats
9 S2O
30 Double Unders

Fitness:
AMRAP 12 minutes:
3 Hang Power Cleans (675/45)
6 Front Squats
9 Push Press
60 Single Unders

Wednesday 10/9

“CONDITIONING”

Teams of 2. Trade Reps. Run together.

Open/Performance:
AMRAP 20 minutes:
400m Run
50 Bench Press (135/85) (115/75)
50 KBS (53/35)
400m Run
50 KB Lunge Steps (53/35)
50 Deadlifts (135/95) (115/75)

Fitness:
300m Run
30 Bench Press (95/65)
30 KBS (35/25)
300m Run
30 KB Walking Lunge Steps (35/25)
30 Deadlifts (95/65)

Thursday 10/10

“CONDITIONING”

For 20 minutes @ easy pace:
500m Row
14 (7/7) Single Arm DB Snatch
10 (5/5) Alt. Pistols
20ft. Handstand Walk -or- 3 Wall Walks
1k Bike

“MOBILITY”

2:00 Pigeon/side
1:00 Banded Shoulder Stretch/side
2:00 Dragon/side

Friday 10/11

Open 20.1

BOOTCAMP

Monday 10/7

Bring a Buddy Day

Teams of 2. Trade Reps. Run Together.

AMRAP 20 minutes:
200m Run
20 KBS
20 Box Jumps
400m Run
40 DB Thrusters
40 Abmat Sit-ups

REST 5:00

EMOM 10 minutes:
O: 12 Supine Body Rows
E: 2/2 Turkish Get-Ups

Tuesday 10/8

5 Sets of 3:00 on/1:00 off:
10 DB Deadlifts
10 DB Push Press
– with remaining time, Max Meter Row

REST 5:00

3 Sets:
200m Run @ 90%
200m Recover Walk

Thursday 10/10

Teams of 2. Trade Reps.

AMRAP 10 minutes:
800m Relay Run (4 x 200m)
30 KBS
30 Burpees

REST 5:00

AMRAP 10 minutes:
400 Single Unders (4 x 100)
30 KB Front Squats
30 Box Jump Overs

Friday 10/11

Bootcamp Open 20.1

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WODS 1/13

CROSSFIT Monday 1/13 “CONDITIONING” Rogue WOD #1 Open: AMRAP 10 minutes: 1k Row 75 Thrusters (75/55) Performance: AMRAP 10 minutes:

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WODS 1/6

CROSSFIT Monday 1/6 “CONDITIONING” Open/Performance: AMRAP 8 minutes: 8 Bar Facing Burpees 8 Calorie Bike 8 Wall Balls (20/14) (14/12)

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WODS 12/30

CROSSFIT Monday 12/30 “STRENGTH” 3 x 3.3.3 Back Squats @ 20X1, rest 10, rest 2:00 “CONDITIONING” Open: AMRAP 7 minutes

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WODS 12/23

CROSSFIT Monday 12/23 “STRENGTH” EMOM 1:30 x 4 Sets each, alternate between: 6 Front Squats @ 30X1 30 Walking Lunge

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WODS 12/16

CROSSFIT Monday 12/16 “STRENGTH” EMOM 8 minutes: 1 Squat Clean Thruster + 1 Thruster “CONDITIONING” Benchmark: Daniel Open: For Time:

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WODS 12/2

CROSSFIT Monday 12/2 Bring a Buddy Day Teams of 2. Trade Reps as Needed. Run together. AMRAP 25 minutes: 200m

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