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

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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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