CROSSFIT

Monday 12/21

“STRENGTH”

EMOM 6 Minutes:
1 Deadlift + 1 Squat Clean

– REST 5:00 –

Every 3:00 for 12:00:
3 Deadlifts
6/6 Rear Foot Elevated Split Squats

“CONDITIONING”

AMRAP 8
10 Back Squats
10 Strict C2B

“gold” – BW
silver” – .75 BW
“bronze” – .5 BW

Tuesday 12/22

“STRENGTH”

Every 2:00 x 5 Sets:
8 Bench Press

“CONDITIONING”

For Time:
100 PushUps
75 T2B
25 Burpee Pullups

Wednesday 12/23

“CONDITIONING”

Teams of 2. Trade Every 25 Wall Balls.

For Time:
300 Wall Balls (20/14)
—————–
Cash-out 2020m Row

Thursday 12/24

“CONDITIONING” #1

“MISTLE-TOAD”

For Time:
20 Air Squat Hops Over DB
40 Shoulder to Overhead
20 Air Squat Hops Over DB
30 Squat Cleans
20 Air Squat Hops Over DB
20 Thrusters
20 Air Squat Hops Over DB
10 Clusters

“Gold” – 95/65
“Silver” – 75/55
“Bronze” – 45/35

“CONDITIONING” #2

4 x 25 Cal Bike
Rest As needed

Saturday 12/25

Community WOD:

Partner Murph

Teams of 2-3 trade as needed, run together
*No Cindy Style

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

BOOTCAMP (AM Classes Only)

Monday 12/21

4 Sets:
AMRAP 3 minutes:
10 Assault Bike Calories
10 KB Sumo DL High Pull
10 Weighted Box Step Overs
-Rest 3 min

Row 8 minutes for distance

Tuesday 12/22

6 Sets:
AMRAP 3 minutes:
250m Row
10 DB Thrusters
12 Burpees
14 KB Swings
– Rest 4 min between each AMRAP

Wednesday 12/23

Teams of 2
10 Rounds:
1500m Bike
15 Burpee to plate
15 Medicine ball cleans

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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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