CROSSFIT
Monday 12/7
“STRENGTH”
IN 15:00
5-5-5-5-5 Deadlifts
“CONDITIONING”
30-20-10
Front Rack Lunge
Lateral Burpee over Barbell
GOLD = 135/85
SILVER = 95/65
BRONZE = 65/45
TIME CAP = 12:00
Tuesday 12/8
“GYMNASTICS”
EMOM 10 Minutes:
GOLD = 3-5 BMU
SILVER = 1 BMU / 3-5 C2B
BRONZE = 3-5 PULLUPS / 3-5 ASSISTED
“CONDITIONING”
AMRAP 14
3 POWER SNATCHES
5 STRICT HSPU
7 C2B
GOLD = 155/105
SILVER = 115/75
BRONZE = 95/65
Wednesday 12/9
“CONDITIONING”
Teams of 2 – Trade as needed
For Time:
5k Row
300 DU
100 T2B
Thursday 12/10
“STRENGTH”
Every 3:00 x 4 Sets:
12 Bench Press
Max UB Strict Pullups
“CONDITIONING”
10 Sets:
AMRAP 2
10 KBS
20 Goblet Squats
Max Cal Bike
GOLD =55/35
SILVER = 44/25
BRONZE = 35/15
Friday 12/11
“STRENGTH”
EMOMx10
1 Squat Clean + 2 Hang Power + 3 Front Squats
“CONDITIONING”
Benchmark: Zeus
3 Rounds For Time
30 Wall Ball Shots
30 Sumo Deadlift High-Pull
30 Box Jump
30 Push Presses
30 Calorie Row
30 HR Push-Ups
10 Back Squats
GOLD = 20/14 – 75/55 – 20in – BW
SILVER = 14/10 – 65/45 – 16in – 3/4 BW
BRONZE = 12/8 – 45/35 – 12in – 1/2 BW
Saturday 12/12
CF Endurance @ 7:30am
For Time:
12k bike
– Every 3 minutes:
10 burpees
15 situps
Community WOD @ 9:30am
Teams of 2 – Trade Every 10 reps
AMRAP 20 minutes:
100 Wall balls
80 Cal Row
60 Push-Ups
40 Burpees
200m Run – Together
BOOTCAMP
Monday 12/7
“CONDITIONING”
For Max Reps:
2min Situps
2min Squats
90sec Situps
90sec Squats
60sec Situps
60sec Squats
30sec Situps
30sec Squats
Rest 5min
AMRAP 10
10 Box Dips
15 Step-ups
10 Pike Pushups
15 Step Ups
Tuesday 12/8
“CONDITIONING”
10 x 30sec ON / 30sec OFF
Bike
4 RNFT
15 DB RDLs
180ft Farmer Carry
10 x 30sec ON / 30sec OFF
Row
4 RNFT
15 DB Curl to Press
90ft OH Carry
10 x 30sec ON / 30sec OFF
Single Under
Wednesday 12/9
“CONDITIONING”
Teams of 2 – Trade as needed
For Time:
10K Bike
200 situps
100 Burpees
Thursday 12/10
“STRENGTH”
EMOM 9 Minutes:
1- 8/8 SL Landmine RDL
2- 12 Lumberjack Squat
3- 16 Landmine Windmill
“CONDITIONING”
For Time: Cap 20min
45 KBS
400m Row
30 KBS
800m Row
15 KBS
1200m Row
Friday 12/11
“CONDITIONING”
3 Sets:
2:00 DB Push Press
REST 2:00
2:00 DB Power Cleans
REST 2:00
2:00 Burpee Bumper Plate G2O
REST 2:00
