CROSSFIT

Monday 11/25

Open/Performance:
For Time:
400m Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400m Run
50 Strict Presses
50 Push Presses
50 Push Jerks
400m Run
50 Hang Power Cleans
50 Hang Power Snatches
400m Run
M: 45#/W: 35#

Fitness:
300m Runs
30 Reps
M: 45#/W: 35#

Tuesday 11/26

“STRENGTH”

In 12 minutes complete:
800m Run
– with time remaining:
Max Clean and Jerk

“CONDITIONING”

Open/Performance:
For Time:
Buy-in: 50 Box Jumps (24/20)
3 Rounds:
400m Run
21 Kettlebell Swings (53/35)
Buy-out: 50 Box Jumps (24/20)

Fitness:
For Time:
Buy-in: 30 Box Jumps (20/16)
3 Rounds:
300m Run
21 Kettlebell Swings (35/25)
Buy-out: 30 Box Jumps (20/16)

Wednesday 11/27

Teams of 2. Trade Reps as Needed.

AMRAP 6 minutes:
21 Thrusters (95/65) (75/55) (65/45)
15 C2B Pull-ups
9 Bar Facing Burpees

REST 2:00

AMRAP 6 minutes:
Max Calorie Row

REST 2:00

AMRAP 6 minutes:
21 Overhead Squats (95/65) (75/55) (65/45)
15 Handstand Push-ups
9 Bar Facing Burpees

REST 2:00

AMRAP 6 minutes:
Max Calorie Bike

Thursday 11/28

CLOSED

Friday 11/29

For Time
1 mile Run with medicine ball (20/14 lb)
Then 8 Rounds of:
10 Wall Ball Shots (20/14 lb)
10 wall ball situps

Then, 800 meter Run with medicine ball (20/14 lb)
Then 4 Rounds of:
10 Wall Ball Shots (20/14 lb)
10 wall ball situps

Then, 400 meter Run with medicine ball (20/14 lb)
Then 2 Rounds of:
10 Wall Ball Shots (20/14 lb)
10 wall ball situps

BOOTCAMP

Monday 11/25

AMRAP 15 minutes:
20 Box Jump Overs (24/20)
15 DB Thrusters
10 Calorie Row

REST 5:00

For Time:
600m Run
30 Burpees
400m Run
20 Burpees
200m Run
10 Burpees

Tuesday 11/26

Teams of 2. Trade Reps as Needed.

AMRAP 30 minutes:
2k Row
100 Double Unders -or- 200 Singles
100 Kettlebell Swings
100 Abmat Sit-ups
4k Bike

FOLLOW US ON SOCIAL

READ MORE

WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k

Read More »

WODS 6/29

CROSSFIT Monday 6/29 In 10 minutes: Find a heavy 3-rep Back Squat REST 5:00 AMRAP 3 ME Bar Muscle Ups

Read More »

WODS 6/22

CROSSFIT Monday 6/22 AMRAP in 25 minutes 25 Sumo Deadlift High Pulls (75/55 lb) 25 Push-Ups 25 Thrusters (75/55 lb)

Read More »

WODS 6/15

CROSSFIT Monday 6/15 In 10 minutes, build to a moderate: Power Clean + Hang Clean + Jerk + Benchmark: DT

Read More »

WODS 6/1

CROSSFIT Monday 6/1 In 10 minutes: Build to a heavy Clean & Jerk (anyway) EMOM 12 minutes: O: 3 Clean

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.

LIKE US ON FACEBOOK!

Keep up with what’s going on around the box.