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 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

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WODS 3/4/24

Monday 3/4 “STRENGTH” EMOM 8 Mins Min 1: 6-8 Strict HSPU Min 2: 25s hollow hold “CONDITIONING” AMRAP 4 x

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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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