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 7/19

Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the

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WODS 7/12

Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie

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WODS 7/6

Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)

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WODS 6/28

Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21

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WODS 6/21

Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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