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
10 Thrusters (95/65 lb)

Time Cap: 12 minutes

Tuesday 12/29

“STRENGTH”

In 10:00
3 x 2 Deadlifts

“CONDITIONING”

5RFT:
30/20 Cal Bike
10 deadlifts (225/155)
-R1-

Wednesday 12/30

“STRENGTH”

Every 3:00 x 4 Sets:
6 Bench Press

“CONDITIONING”

10-20-30-40-50 reps
DB Alt Arm Snatch
*After each round
10 DB Over Burpees
30 Air Squats

Thursday 12/31

“CONDITIONING”

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats (95/65 lb)
HR Push-Ups
Box Jumps (24/20 in)
Burpees

Friday 1/1

“CONDITIONING”

5RFT:
40 DU
30 Box Jumps (24/20)
20 KBS (53/35)

Saturday 1/2

Community WOD:

Teams of 2 – Trade as Needed

For Time: – Cap 40min
120ft Overhead Plate Lunge
110 DU
100 Situps
90 Cal Row
8rds Cindy
70 DU
60 Burpees
50 Cal Bike
4rds Cindy
30 KBS
200m Run
1 Forward Roll

BOOTCAMP

Monday 12/28

“CONDITIONING”

AMRAP 7 minutes:
15 Curls
15 Front Raises
15 Overhead Tricep Extensions

REST 1:00

AMRAP 7 minutes:
15 Tricep Kickbacks, each
15 DB Bent Over Row, each
15 Shoulder Press, each

REST 1:00

AMRAP 7 minutes:
15 Chest Fly
15 Bench Dips
15 Lateral Raises

Tuesday 12/29

“STRENGTH”

EMOM 12 minutes:
Even – 6 Bulgarian Split Squats
Odd – 20 Banded GM

“CONDITIONING”

7 Rounds for Time:
300/250m Row
REST 1:00
150/100m Row
REST 2:00

Wednesday 12/30

“CONDITIONING”

Teams of 2 – Trade Reps
12 Rounds for Time
20 Air Squats
20 Push-Ups

Thursday 12/31

“CONDITIONING”

2 Rounds for Time:
600m Row
20 Kettlebell Swings
20 KB SDHP
20 Overhead Plate Walking Lunges
600m Row
10 Overhead Plate Walking Lunges
10 KB SDHP
10 Kettlebell Swings

Friday 1/1

“CONDITIONING”

5 Rounds for Time:
100 Single Unders
30 Box Jumps
20 KBS

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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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