CROSSFIT

Monday 11/18

“STRENGTH”

EMOM 10 minutes:
O: 3-rep Thruster (Build per set)
E: :30 Max Distance DB/KB Farmer’s Walk

“CONDITIONING”

Open/Performance:
4 Sets:
AMRAP 3 minutes:
8 (4/4) Back Rack Reverse Lunge Steps (95/65) (75/55)
6 Burpees
20 Double Unders
REST 1:00

Fitness:
4 Sets:
AMRAP 3 minutes:
6 (3/3) Back Rack Reverse Lunge Steps (45/35)
4 Burpees
20 Single Unders
REST 1:00

Tuesday 11/19

“GYMNASTICS”

For Time:
Open: 1-10 C2B Pull-ups
Performance: 1-10 Pull-ups
Fitness: 1-10 Assisted Pull-ups
*You must drop/reset after each set*

“CONDITIONING”

Open:
3 Rounds for Time:
6 Deadlifts (275/185)
12 Handstand Push-ups
24 Alternating PIstols

Performance:
3 Rounds for Time:
6 Deadlifts (225/155)
12 Box Handstand Push-ups (add deficit if needed)
24 Alt. Assisted Pistols

Fitness:
3 Rounds for Time:
6 Deadlifts (135/95)
12 DB Shoulder Presses
24 Air Squats

Wednesday 11/20

“CONDITIONING”

Teams of 3. One partner is always rowing. The other 2 are trading reps. Switch every 250m on the rower.

Open/Performance:
AMRAP 25 minutes:
50 Wall Balls (20/14) (14/12)
75 Hang Power Cleans (95/65) (65/45)
100 Box Jump Overs (24/20) (20/16)

Fitness:
AMRAP 25 minutes:
40 Wall Balls (12/8)
60 Hang Power Cleans (45/35)
80 Box Jump/Step Overs (20/16)

Thursday 11/21

“CONDITIONING”

Open/Performance/Fitness:
Tabata Mash:
Bench Press (185/125) (135/95) (95/65)
Kettlebell Swings (70/53) (53/35) (35/25)
Calorie Bike
Double Unders

REST 5:00

For Time:
100 Abmat Sit-ups

Friday 11/22

“CONDITIONING”

Suffer Friday

Open:
5 Sets:
AMRAP 6 minutes:
800m Run
– with time remaining, AMRAP:
3 Push Press (135/95)
6 Pull-ups
9 Burpees
NO REST between sets

Performance:
5 Sets:
AMRAP 6 minutes:
600m Run
– with time remaining, AMRAP:
3 Push Press (115/75)
6 Pull-ups
9 Burpees
NO REST between sets

Fitness:
5 Sets:
AMRAP 6 minutes:
400m Run
– with time remaining, AMRAP:
3 Push Press (95/65)
6 Assisted Pull-ups
9 Burpees

BOOTCAMP

Monday 11/18

Benchmark: Ghost

6 Rounds with 1:00 per station:
Calorie Row
Burpee
Double Unders
REST

Tuesday 11/19

EMOM 10 minutes:
O: 15 Seated DB Shoulder Presses
E: 20 Walking Lunge Steps

REST 5:00

AMRAP 20 minutes:
10 Goblet Squats
10 Kettlebell Swings
10 Box Jumps
10 Calorie Bike

Thursday 11/21

20 Sets of :40 on/:20 off:
500m Row
30 Abmat Sit-ups
20 DB Thrusters
10 Toes to Bar/Hanging Knee Raises

REST 5:00

8 Rounds of :20 on/:10 off:
Max Calorie Row

Friday 11/22

5 Sets:
AMRAP 4 minutes:
400m Run
– with time remaining, AMRAP:
6 DB Thrusters
4 Burpee Box Jump Overs
REST 2:00 between sets

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WODS 1/6

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WODS 12/30

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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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