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

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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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