CROSSFIT
Monday 12/14
“STRENGTH”
E2MOMx5
10 Bench Press
“CONDITIONING”
5 Sets:
AMRAP 2 minutes:
18/12 Calorie Row
20 Burpee Bumper Plate G2O
– Rest 1 –
* Pick up where you left off
Tuesday 12/15
“STRENGTH”
Every 1:30 for 12:00
1- 4 Deadlifts
2- 6/6 BB Front Rack Box Step Up
“CONDITIONING”
“3 Wise Men”
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Balls (20/14)
Wednesday 12/16
“CONDITIONING”
Teams of 2 – Trade As Needed
5 Rounds for Time
100 DU / 150 SU
30 Sit-Ups
-REST 5:00-
200 Air Squats
* Every Minute 5 Burpees
** Burpee Together
Thursday 12/17
“CONDITIONING”
3 Sets:
2:00 Overhead Squat
REST 2:00
2:00 Calorie Row
REST 2:00
GOLD = 95/65
SILVER = 75/55
BRONZE = 45/35
Friday 12/18
“CONDITIONING”
12 Days of CrossFit
For time:
1 Thruster, 135/95 lbs
2 Hang Power Cleans, 135/95 lbs
3 Deadlifts, 135/95 lbs
4 Burpees
5 Toes-to-bars
6 Box Jumps, 24/20 in
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings, 53/35 lbs
10 AbMat Sit-ups
11 Wall Balls, 20/14 lbs
12 Bike Calories
Saturday 12/19
CF Endurance:
7rds
400m run
21 lunges
15 pullups
9 burpees
Community WOD:
Teams of 2 – Trade Every Minute
AMRAP 20
600m Buy-In – Together
–
50 front Squats
50 Thrusters
50 Push press
50 Box Jumps
45/35lbs
BOOTCAMP
Monday 12/14
“CONDITIONING”
150 Air Squats
-rest5-
3 Rounds for Time
100 SU
33 Sit-Ups
Tuesday 12/15
“STRENGTH”
3 Sets
5 DB Floor Press
5 DB Bent Over Row
Rest 1:00
“CONDITIONING”
3 RFT:
500m Row
30 ALT. DB Thrusters
10 Box Jumps
Wednesday 12/16
“CONDITIONING”
Teams of 2 – trade as needed – Can only get calories while partner holds
150/120 cal bike
P1 – Calories
P2- Dual KB Rack Hold
150/120 cal row
P1 – Calories
P2- Dual KB Suitcase Hold
Thursday 12/17
“STRENGTH”
4 Sets
4/4 DB box step up
12 DB RDLs
“CONDITIONING”
AMRAP 20
12 cal bike’
20 Kettlebell Swings
12 Goblet Squats
Friday 12/18
“CONDITIONING”
3 Rounds for Time:
100 Plate Hops (Feet 3 & 9)
1000/750m row
100 MTN Climbers