CROSSFIT

Monday 12/30

“STRENGTH”

3 x 3.3.3 Back Squats @ 20X1, rest 10, rest 2:00

“CONDITIONING”

Open:
AMRAP 7 minutes
12 Wall Balls (20/14)
3 C2B Pull-ups
12 Wall Balls (20/14)
6 C2B Pull-ups
12 Wall Balls
9 Pull-ups
…Continue to add 3 C2B Pull-ups each round.

Performance:
AMRAP 7 minutes
12 Wall Balls (14/12)
3 Pull-ups
12 Wall Balls (14/12)
6 Pull-ups
12 Wall Balls
9 Pull-ups
…Continue to add 3 Pull-ups each round.

Fitness:
AMRAP 7 minutes:
12 Wall Balls (12/8)
3 Assisted Pull-ups
12 Wall Balls (12/8)
6 Assisted Pull-ups
12 Wall Balls
9 Assisted Pull-ups
…Continue to add 3 Assisted Pull-ups each round.

“FINISHER”

Teams of 2. Trade Rounds.

AMRAP 6 minutes:
5 Burpees
10/7 Calorie Bike

Tuesday 12/31

“STRENGTH”

3 x 3.3.3 PC & Jerk Cluster, rest 10, rest 2:00

“CONDITIONING”

Teams of 2. Trade Every :30.

Open:
AMRAP 16 minutes:
50/40 Calorie Bike
50 Push Press (95/65)
50 Bar Facing Burpees
50 Front Squats (95/65)

Performance:
AMRAP 16 minutes:
50/40 Calorie Bike
50 Push Press (75/55)
50 Bar Facing Burpees
50 Front Squats (75/55)

Fitness:
AMRAP 16 minutes:
40/30 Calorie Bike
40 Push Press (65/45)
40 Bar Facing Burpees
40 Front Squats (65/45)

Wednesday 1/1

Benchmark: David Marshall (CrossFit Payback Memorial WOD)

Teams of 2. Trade Reps. Run Together.

For Time:
Buy-in: 1 Mile Run w/ Med Ball (20/14)

Then perform:
80 Toes to Bar
100 Box Jump Overs (30/24)
120 Pull-ups
160 KBS (70/53)
180 Push-ups
200 Air Squats

Buy-out: 1-Mile Run w/ Med Ball (20/14)

* 1 Med Ball Per Team
* One partner must always be holding the med ball.
* 10 Burpee Penalty for every ball drop.

Thursday 1/2

“STRENGTH”

Every 2:00 x 5 Sets:
5 Front Squats @ 30X1

“CONDITIONING”

Open:
AMRAP 12 minutes:
20 Walking Lunge Steps
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)

Performance:
AMRAP 12 minutes:
20 Walking Lunge Steps
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)

Fitness:
AMRAP 12 minutes:
14 Walking Lunge Steps
9 Deadlifts (95/65)
6 Hang Power Cleans (95/65)

Friday 1/3

“CONDITIONING”

Rounds 1 & 3: Perform A-F.
Rounds 2 & 4: Perform F-A.

Open:
4 Sets:
A. 15 Thrusters (95/65)
B. 15 KBS (53/35)
C. 15 Box Jumps (24/20)
D. 60 Double Unders
E. 15 Burpees
F. 15 Hang Power Snatches (95/65)
REST 3:00

Performance:
4 Sets:
A. 12 Thrusters (75/55)
B. 12 KBS (53/35)
C. 12 Box Jumps (20/16)
D. 50 Double Unders -or- 100 Singles
E. 12 Burpees
F. 12 Hang Power Snatches (75/55)
REST 3:00

Fitness:
4 Sets:
A. 10 Thrusters (65/56)
B. 10 KBS (35/25)
C. 10 Box Jumps (20/16)
D. 75 Singles
E. 10 Burpees
F. 10 Push Press (75/55)
REST 3:00

BOOTCAMP

Monday 12/30

EMOM 10 minutes:
O: 7 Burpee Box Jump Overs
E: 12/79Calorie Row

EMOM 10 minutes:
O: 12 DB Thrusters
E: 50 Single Unders

EMOM 10 minutes:
O: 12 Abmat Sit-ups
E: :45 Plank

Thursday 1/2

AMRAP 25 minutes:
3k Row
– with time remaining, AMRAP:
9 Kettlebell Swings
18 Walking Lunge Steps
9 Box Jumps

Friday 1/3

Teams of 2. Trade Every 1:00.

AMRAP 15 minutes:
20 DB Deadlifts
30 Burpees
20 DB Thrusters
30 Burpees

REST 5:00

AMRAP 15 minutes:
750m Row
1500m Bike

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WODS 1/25

CROSSFIT Monday 1/25 “OPEN PREP” EMOM x 10 minutes: 10 Bar Facing Burpees – R5 – 5 Sets of :30

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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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