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

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WODS 1/11

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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

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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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