CROSSFIT

Monday 2/24

“STRENGTH”

In 10 minutes, build to a heavy 3-rep OHS

“CONDITIONING”

Benchmark: Nancy

Open:
5 Rounds for Time:
400m Run
15 OHS (95/65)

Performance:
5 Rounds for Time:
400m Run
15 OHS (75/55)

Fitness:
5 Rounds for Time:
300m Run
15 OHS (45/35)

(Time Cap: 17 minutes)

Tuesday 2/25

“STRENGTH”

EMOM 10 minutes:
O: 1 Power Clean + 1 Front Squat + 1 Jerk
E: 35 Double Unders

“CONDITIONING

Tabata Fight Gone Bad

Open/Performance/Fitness:
Wall Balls (20/14) (14/12) (12/8)
Sumo Deadlift High Pull (75/55) (65/45) (45/35)
Box Jumps (20/16)
Push Press (75/55) (65/45) (45/35)
Calorie Row

* Perform all 8 intervals of each movement before moving to the next
* There is no rest between movements.
* Score each movement by the lowest number of reps performed on any of the 8 intervals.
* Total score is adding all 5 movement scores together.

Wednesday 2/26

Teams of 2. Trade Reps.

Open:
AMRAP 25 minutes:
100 Bench Press (135/75)
75/50 Calorie Bike
100 Burpees
75/50 Calorie Bike
100 Pull-ups
75/50 Calorie Bike

Performance:
AMRAP 25 minutes:
100 Bench Press (95/55)
75/50 Calorie Bike
100 Burpees
75/50 Calorie Bike
100 Pull-ups
75/50 Calorie Bike

Fitness:
AMRAP 25 minutes:
75 Bench Press (65/45)
50/35 Calorie Bike
75 Burpees
50/35 Calorie Bike
75 Assisted Pull-ups
50/35 Calorie Bike

Thursday 2/27

“STRENGTH”

EMOM 10 minutes:
3 Back Squats @ 80%

REST 5 minutes

EMOM 10 minutes:
3 Front Squats @ 80% from above

“CONDITIONING”

Open/Performance:
3 Rounds for Time:
400m Run
21 Kettlebell Swings (53/35)
12 Box Jumps (24/20)

Fitness:
3 Rounds for Time:
300m Run
21 Kettlebell Swings (35/25)
12 Box Jumps (20/16)

(Time Cap: 13 minutes)

Friday 2/28

“CONDITIONING”

Open:
AMRAP 9 minutes:
3 Bar Muscle-Ups
5 Power Snatches (95/65)
7 Strict Handstand Push-ups

REST 2:00

AMRAP 9 minutes:
5 Clean and Jerks (95/65)
7 Push-ups
9 Toes to Bar

REST 2:00

AMRAP 9 minutes:
75/50 Calorie Row
Max Burpee Pull-ups in Remaining Time

BOOTCAMP

Monday 2/24

Minutes 0-4
200m Run
20 Walking Lunges
20 DB Push Press

Minutes 4-12
400m Run
30 Walking Lunges
30 DB Push Press

Minutes 12-24
800m Run
40 Walking Lunges
40 DB Push Press

Minutes 24-40
1200m Run
50 Walking Lunges
50 DB Push Press

Tuesday 2/25

For Time:
5k Row
– Every 2 minutes perform 5 Burpees Over the Rower
– Start the workout on the rower.

REST 5 minutes

5 Sets:
:30 Abmat Sit-ups
:30 Plank
:30 Russian Twists
:30 REST

Thursday 2/27

Tabata:
Kettlebell Swings
Sprint Strides on 12″ box
Push-ups
10m Shuttle Runs
Med Ball Squats

* Complete all 8 rounds before switching movements

REST 5-10 minutes

2 Rounds for Max Calories
:20 Air Bike
:40 Rest
:40 Air Bike
1:20 Rest
1:00 Air Bike
2:00 Rest

Friday 2/28

15-minute Run for Max Distance

REST 5-10 minutes

AMRAP 15 minutes:
30 Abmat Sit-ups
30 DB Deadlifts
30 (2-count) Flutter Kicks
30 Double/Single Unders

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READ MORE

WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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