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 Thrusters (135/85)
1 Snatch (135/85)

(Cap 12:00)

Tuesday 11/16

Every 1:30 x 6 Sets:
2 Split Jerks

“CONDITIONING”

For Time:
50-40-30-20-10 reps of:
Double-Unders
Shoulder-to-Overheads (65/45)

Wednesday 11/17

“STRENGTH”

Every 3:00 x 4 Sets:
5 Front Squats
10 Back Squats
80% of 5+7

“CONDITIONING”

Teams of 2: Trade As needed

AMRAP 20 minutes:
240yrd Farmers Carry (70’s/53’s)
75/50 Calorie Bike
240yrd Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)

Thursday 11/18

“CONDITIONING”

Every 15min for 45min:
5 deadlifts (165/115)
500m row
4 DL (185/125)
400m row
3 DL (225/145)
300m row
2 DL (255/165)
200m row
1 DL (275/185)
100m row

Friday 11/19

“STRENGTH”

In 20 minutes:

2 x 2 @ 87.5%, 2 x 1 @ 90% Hang Squat Cleans
+
5 x 2 Clean Pull @ 115% best Clean

“CONDITIONING”

“Grace”

30 clean and Jerks for Time

“GOLD” 135/95
“SILVER” 95/65
“BRONZE” 65/45

Saturday 11/20

“CONDITIONING”

Teams of 2. Run Together – Trade Rounds

AMRAP 40 minutes:
1 Mile Run
10 Rounds:
5 Deadlift (115/75)
10 Burpee Pull-ups

BOOTCAMP

Monday 11/16

“CONDITIONING”

4x:40/:20
R DB Box step-ups
L DB Box Step-ups

4x:40/:20
Burpee
Plank

4x:40/:20
Squat Jump
Squat Hold

4x:40/:20
Mtn climber
OH Plate Hold

4x:40/20
Sit-up

Tuesday 11/17

“CONDITIONING”

3 Rounds:
21 Box dips
15 DB Bent Over Row
9 Shoulder Presses
-into

6 Rounds:
120ft Waiter Carry
10 Box Jumps
-into

3rds
20/15 Cal Bike
12 KB SDHP
-into

100 Plate Presses
*3 pushups every break

Wednesday 11/18

“CONDITIONING”

Teams of 2. Trade Reps.

AMRAP 30 Minutes:
3k Row
50 KBS
300 Single Unders
50 Sit-ups

Thursday 11/19

“STRENGTH”

EMOM 14 Minutes:
Odd – 7 DB RDL
Even – 7/7 SA DB Push Press

“CONDITIONING”

EMOM 20 Minutes:
1- Max Cal Bike
2- 8 Burpees
Goal 200/150 Calories

Friday 11/20

“CONDITIONING”

For Time :
25/20 Cal Bike
40 Push-ups
400m Run
60 Squats
500/400m Row
120 Lunges
500/400m Row
60 Squats
400m Run
40 Push-ups
25/10 Cal Bike

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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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