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

FOLLOW US ON SOCIAL

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WODS 1/18

CROSSFIT Monday 1/18 “INTERVALS” 60sec ON / 60sec OFF Bar Facing Burpees X5 – R5 – :30 ON / :30

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WODS 1/11

CROSSFIT Monday 1/11 “STRENGTH” Every 2:00 x 5 Sets: 3 Back Squats “CONDITIONING” For Time: 50 Single Arm Alternating Dumbbell

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WODS 1/4

CROSSFIT Monday 1/4 “STRENGTH” Every 2:00 x 5 Sets: 5 Front Squats “CONDITIONING” EMOMx10 4 Burpees 6 Squats 8 Sit-ups

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WODS 12/28

CROSSFIT Monday 12/28 “STRENGTH” In 18 minutes: 7-7-5-5-3-3 Back Squat “CONDITIONING” 4 Rounds for Time 10 Toes-to-Bars 20/15 Calorie Row

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WODS 12/21

CROSSFIT Monday 12/21 “STRENGTH” EMOM 6 Minutes: 1 Deadlift + 1 Squat Clean – REST 5:00 – Every 3:00 for

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WODS 12/14

CROSSFIT Monday 12/14 “STRENGTH” E2MOMx5 10 Bench Press “CONDITIONING” 5 Sets: AMRAP 2 minutes: 18/12 Calorie Row 20 Burpee Bumper

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