CROSSFIT

Monday 12/2

Bring a Buddy Day

Teams of 2. Trade Reps as Needed. Run together.

AMRAP 25 minutes:
200m Run
50 Wall Balls (20/14) (14/12)
50 Box Jumps (24/20) (20/16)
400m Run
50 Walking Lunges w/ Med Ball (20/14) (14/12)
50 Double Unders (100 Singles)

Tuesday 12/3

“STRENGTH”

Open/Performance:
In 12 minutes, build to a heavy 3-rep Bear Complex.

Bear Complex = 3 Sets of 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BtN Push Press
*Bear Complex can be combined for a Squat Clean Thruster + Back Rack Thruster
*Bar cannot rest on the ground during the 3 sets.

Fitness:
In 12 minutes, build to a heavy 3-rep Thruster

“CONDITIONING”

Teams of 2. Trade Rounds.

Open/Performance:
AMRAP 16 minutes:
250m/200m Row
15 Kettlebell Swings (53/35)
7 Burpees

Fitness:
AMRAP 16 minutes:
200m/150m Row
10 Kettlebell Swings
5 Burpees

Wednesday 12/4

“CONDITIONING”

Teams of 2. Trade Every 1:00.

Open/Performance:
AMRAP 20 minutes:
75/50 Calorie Bike
75 Push Press (75/55)
75 Back Squats (75/55)
75 Toes to Bar

REST 5:00

Partner 1-Mile Relay Run (4 x 400m)

Fitness:
AMRAP 20 minutes:
50/30 Calorie Bike
50 Push Press (45/35)
50 Back Squats (45/35)
50 Hanging Knee Raises

REST 5:00

Partner 1200m Relay Run (4 x 300m)

Thursday 12/5

“CONDITIONING”

Teams of 2. Trade Reps.

AMRAP 6 minutes:
Max Load Lifted on Bench Press
(At the end of the 6 minutes, multiply your total reps by the weight used.)

REST 3:00

AMRAP 6 minutes:
Max Load Lifted Front Squat
(At the end of the 6 minutes, multiply your total reps by the weight used.)

REST 3:00

AMRAP 6 minutes:
Max Load Lifted Power Clean
(At the end of the 6 minutes, multiply your total reps by the weight used.)

REST 3:00

Teams of 2. Trade Rounds.

AMRAP 10 minutes
200m Run
10 Burpees to target above max reach

Friday 12/6

“CONDITIONING”

Open:
5 Sets:
Every 5:00 complete:
400m Run
7 Deadlifts (225/155)
14 Box Jumps (24/20)
21 Wall Balls (20/14)

Performance:
5 Sets:
Every 5:00 complete:
400m Run
5 Deadlifts (185/125)
10 Box Jumps (20/16)
15 Wall Balls (14/12)

Fitness:
5 Sets:
Every 5:00 complete:
200m Run
5 Deadlifts (135/95)
10 Box Jumps (20/16)
15 Wall Balls (12/8)

BOOTCAMP

Monday 12/2

Bring a Buddy Day

Teams of 2. Trade Reps as Needed.

AMRAP 20 minutes:
50 Box Jumps
50 DB Push Press
200m Run (Together)
50 Calorie Row
50 Walking Lunge Steps

Tuesday 12/3

Teams of 2. Trade Every 1:00

AMRAP 10 minutes:
Max Distance Row

REST 2:00

AMRAP 10 minutes:
10 Kettlebell Swings
10 Air Squats
10 Push-ups

REST 2:00

AMRAP 10 minutes:
Max Distance Bike

Thursday 12/5

AMRAP 20 minutes:
Buy-in: 1-Mile Run
– with time remaining, AMRAP:
7 DB Thrusters
10 No Push-up Burpee Box Jumps
12 Calorie Bike

REST 5:00

For Time:
100 Abmat Sit-ups

Friday 12/6

3 Sets:
25/20 Calorie Bike
15 Kettlebell Swings
60ft. KB OH Walking Lunge Steps
REST 2:00

REST 5:00

3 Sets:
500m Row
21 Burpees Over Rower
REST 2:00

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WODS 8/10

CROSSFIT Monday 8/10 In 10 minutes: Build to a heavy 3-rep Thruster + For Time: 1k Row 21 Thrusters (95/65)

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WODS 8/3

CROSSFIT Monday 8/3 EMOM 6 3 Hanging Power Snatches (not TnG) REST 3-5 minutes EMOM 6 minutes 10 Toes to

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WODS 7/27

CROSSFIT Monday 7/27 In 12 minutes: Build to a max Front Squat + AMRAP 8 minutes 3.6.9.12…etc Thrusters (95/65) Pull-ups

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WODS 7/20

CROSSFIT Monday 7/20 In 10 minutes: Build to a heavy 3-rep Back Squat REST 5:00 1-10 C2B Pull-ups (must come

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WODS 7/13

CROSSFIT Monday 7/13 Every 2:00 x 3 Sets: 3.3.3 Back Squats, rest :15 b/t clusters REST 5:00 EMOM 6 minutes

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WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k

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