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
