CROSSFIT

Monday 12/16

“STRENGTH”

EMOM 8 minutes:
1 Squat Clean Thruster + 1 Thruster

“CONDITIONING”

Benchmark: Daniel

Open:
For Time:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

Fitness:
For Time:
30 Pull-ups
400m Run
21 Thrusters (75/55)
600m Run
21 Thrusters (75/55)
400m Run
30 Pull-ups

Fitness:
For Time:
30 Assisted Pull-ups
300m Run
21 Thrusters (65/45)
600m Run
21 Thrusters (65/45)
300m Run
30 Assisted Pull-ups

(Time Cap: 21 minutes)

Tuesday 12/17

“STRENGTH”

Every 2:00 x 5 Sets:
3 Overhead Squats
*Score is all 5 sets added together*

“CONDITIONING”

Open/Performance:
500m Row TT
REST 1:00 in rower
500m Row TT

REST 3:00

For Time:
100 Wall Balls (20/14) (14/12)

Fitness:
500m Row TT
REST 1:00 in rower
500m Row TT

REST 3:00

For Time:
50 Wall Balls (12/8)

Row Goals:
Men – Sub 1:38/500m
Women – Sub 1:59/500m

Wall Ball Goals:
Men – Sub 6:30
Women – Sub 6:55

Wednesday 12/18

“CONDITIONING”

Teams of 2. Trade every round.

Open:
10 Rounds for Time (5 Each):
15 Power Snatches (95/65)
50 Double Unders
15 Bar Facing Burpees

Performance:
10 Rounds for Time (5 Each):
15 Power Snatches (75/55)
50 Double Unders -or- 100 Singles
15 Bar Facing Burpees

Fitness:
10 Rounds for Time (5 Each):
10 Power Snatches (65/45)
100 Singles
10 Bar Facing Burpees

Thursday 12/19

“STRENGTH”

Benchmark: The Bear Complex

5 Sets for Total Load:
Complete 7 rounds of the complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*All rounds/sets must be unbroken
*If the bar rests on the ground during a round, you must restart the entire set
*Score is all 5 sets added together
*Rest as needed between sets

Beginner: Men 75# – Women 55#
Intermediate: Men 115# – Women 85#
Advanced: Men 155# – Women 105#
Elite: Men 205+ – Women 155+

Friday 12/20

“CONDITIONING”

12-Days of Christmas

For Time:
1 Clean and Jerk (155/105)
2 Pistols
3 Deadlifts (155/105)
4 Handstand Push-ups
5 Burpee Pull-ups
6 Box Jump Overs (24/20)
7 KBS (70/53)
8 Lunge Steps
9 Push-ups
10 Double Unders
11 Toes to Bar
1200m Run

BOOTCAMP

Monday 12/16

AMRAP 12 minutes @ 85%
250m Row
7 Burpees Over Erg
14 KB Deadlifts (53/35)
REST 4:00

AMRAP 12 minutes @ 85%
10 KBS (53/35)
10 Goblet Squats (53/35)
10 Box Jumps w/ SD (24/20)
REST 4:00

AMRAP 12 minutes @ 85%
10 Hanging Knee Raises
20 Walking Lunge Steps
50 Single Unders

Tuesday 12/17

4 Sets:
AMRAP 4 minutes:
12/9 Calorie Bike
12 DB Thrusters
12 Med Ball Sit-ups
REST 2:00 between sets

REST 5:00

Every 3:00 x 4 Sets:
300m Run

Thursday 12/19

4 Sets:
AMRAP 3:30 minutes:
Set 1: 400m Run + Max Rep Burpees
Set 2: 400m Run + Max Rep DB Push Press
Set 3: 400m Run + Max Calorie Row
Set 4: 400m Run + Max Rep DB Front Squat
REST 2:00 between sets

REST 5:00

Alt. Movement Tabata: (8 Rounds total)
Abmat Sit-ups
Bicycles

Friday 12/20

AMRAP 16 minutes:
Max Calorie Bike
– Every 2:00 complete:
4 Push-ups
8 Air Squats
12 Kettlebell Swings

REST 5:00

AMRAP 10 minutes:
100m SA DB OH Carry (50m/50m)
30 Walking Lunge Steps

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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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