CROSSFIT

Monday 11/4

BRING A BUDDY DAY

Teams of 2. Trade Reps as Needed. Run Together.

Open/Performance/Fitness:
AMRAP 15 minutes:
30 Bar Facing Burpees
30 Kettlebell Swings (53/35) (35/25)
200m Run

REST 5:00

AMRAP 15 minutes:
30 Front Squats (95/65) (75/55)
30 Toes to Bar
200m Run

Tuesday 11/5

“STRENGTH”

EMOM 10 minutes:
O: 3 Power Snatches @ moderate weight
E: 12 Wall Balls

“CONDITIONING”

Open/Performance/Fitness:
AMRAP 8 minutes:
2-4-6-8-10…etc.
Plate OH Lunges (45/25) (25/15)
Push-ups

Wednesday 11/6

“CONDITIONING”

Teams of 2. Trade Reps on Buy-in. Trade Movements on AMRAP.

Open/Performance:
AMRAP 20 minutes:
Buy-in: 100/75 Calorie Bike
– with time remaining, AMRAP:
200m Run
15 Deadlifts (135/95) (115/75)
15 Box Jump Overs (24/20) (20/16)

Fitness:
AMRAP 20 minutes:
Buy-in: 75/50 Calorie Bike
– with time remaining, AMRAP:
200m Run
10 Deadlifts (95/65)
10 Box Jump Overs (20/16)

Thursday 11/7

“CONDITIONING”

4 Sets:
3 x Cluster
30 Double Unders
3:00 Row
REST 3:00 between sets

Cluster =
Power Clean
Hang Squat Clean
Front Squat
Shoulder to Overhead

Skill Work (5-10 minutes)
C2B Pull-ups
Ring Muscle-ups
Bar Muscle-ups
Double Unders

Friday 11/8

Open 20.5

BOOTCAMP

Monday 11/4

Bring a Buddy Day

Teams of 2. Trade Reps. Run Together.

AMRAP 25 minutes:
400m Run
50 Box Jumps
50 Single KB Deadlifts
1k Bike

Tuesday 11/5

EMOM 15 minutes:
1st Minute: 15 DB Thrusters
2nd Minute: 15/12 Calorie Row
3rd Minute: 10 Burpees Over Erg
(45s cap on all movements)

REST 5:00

AMRAP 10 minutes:
7 Push-ups
15 Abmat Sit-ups
30 Single Unders

Thursday 11/7

4 Rounds:
1:00 At Each Station:
Double Under/Single Under
KB Sumo DL High Pull
Mountain Climbers
Lunges With KB
REST

REST 5:00

Tabata Mash (8 rounds total)
Abmat Sit-ups
Bicycles

Friday 11/8

Bootcamp 20.5

FOLLOW US ON SOCIAL

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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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