CROSSFIT

Monday 12/23

“STRENGTH”

EMOM 1:30 x 4 Sets each, alternate between:
6 Front Squats @ 30X1
30 Walking Lunge Steps

“CONDITIONING”

Open:
AMRAP 9 minutes:
3-6-9-12..etc.
Power Cleans (135/95)
Toes to Bar

Performance:
AMRAP 9 minutes:
3-6-9-12…etc.
Power Cleans (115/75)
Toes to Bar

Fitness:
AMRAP 9 minutes:
3-6-9-12..etc.
Power Cleans (95/65)
Hanging Knee Raises

Tuesday 12/24

Last Class @ 12pm

“CONDITIONING”

Teams of 2. Trade Reps. Run Together.

Open/Performance:
AMRAP 25 minutes:
10-20-30-40-50…etc.
Wall Balls (20/14) (14/12)
Calorie Row
Box Jumps (24/20)
Calorie Bike
Push Press (75/55) (65/45)
200m Run

Fitness:
AMRAP 25 minutes:
10-20-30-40-50…etc.
Wall Balls (12/8)
Calorie Row
Box Jumps (20/16)
Calorie Bike
Push Press (45/35)
200m Run

Wednesday 12/25

CLOSED

Thursday 12/26

9:00 am Only

Teams of 2. Trade Movements.

AMRAP 16 minutes:
15 Kettlebell Swings (53/35)
200m Run
30 Double Unders -or- 60 Singles
15 Pull-ups
200m Run

REST 5 minutes:

AMRAP 16 minutes:
21 Thrusters (95/65)
15 Bar Facing Burpees
9 Calorie Bike

Friday 12/26

9:00 am Only

Teams of 2. Trade Every 1:00.

AMRAP 10 minutes:
50/40 Calorie Row
50 Box Jumps (24/20)

REST 5:00

AMRAP 10 minutes:
50/40 Calorie Bike
50 Push Press (95/65)

REST 5:00

1-Mile Partner Relay (4 x 400)

BOOTCAMP

Monday 12/23

AMRAP 9 minutes:
3-6-9-12..etc.
DB Thruster
Burpees

REST 5:00

AMRAP 15 minutes:
200m Run
250m Row
20 Kettlebell Swings

FOLLOW US ON SOCIAL

READ MORE

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:

Read More »

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)

Read More »

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

Read More »

WODS 12/23

CROSSFIT Monday 12/23 “STRENGTH” EMOM 1:30 x 4 Sets each, alternate between: 6 Front Squats @ 30X1 30 Walking Lunge

Read More »

WODS 12/16

CROSSFIT Monday 12/16 “STRENGTH” EMOM 8 minutes: 1 Squat Clean Thruster + 1 Thruster “CONDITIONING” Benchmark: Daniel Open: For Time:

Read More »

WODS 12/2

CROSSFIT Monday 12/2 Bring a Buddy Day Teams of 2. Trade Reps as Needed. Run together. AMRAP 25 minutes: 200m

Read More »

LIKE US ON FACEBOOK!

Keep up with what’s going on around the box.