CROSSFIT

Monday 3/16

“CONDITIONING”

Open:
4 Rounds for Time:
15 Thrusters (95/65)
12 C2B Pull-ups
9 Bar Facing Burpees

Performance:
4 Rounds for Time:
15 Thrusters (75/55)
12 Pull-ups
9 Bar Facing Burpees

Fitness:
4 Rounds for Time:
15 Thrusters (45/35)
12 Assisted Pull-ups
9 Bar Facing Burpees

“STRENGTH”

With time remaining:
5RM Front Squat

Tuesday 3/17

“STRENGTH”

EMOM 10 minutes:
O: 3 Snatch Pulls
E: 35 Double Unders

“CONDITIONING”

Open/Performance:
AMRAP 12 minutes:
6 Power Snatches (135/95) (95/65)
6 HSPU

Fitness:
AMRAP 12 minutes:
6 Hang Power Snatches (65/45)
6 DB Shoulder Presses

Wednesday 3/18

“CONDITIONING”

3 Sets:
30 Reverse Lunges
20 V-Ups
30 Air Squats
20 Push-ups
REST 2:00

“OPTIONAL PART 2”

If weather permits:
For Max Distance in 15 minutes:
Run, Bike, or Row

Thursday 3/19

SCORED WORKOUT: W1D1

100 Burpees for Time

“OPTIONAL PART 2”

4 Sets @ moderate pace:
1:00 Jog/Row/Bike
1:00 Jumping Jacks
1:00 Plank
1:00 High Knees in Place

Friday 3/20

SCORED WORKOUT: W1D2

5 Rounds for Time:
30 Air Squats
100 Single Unders
30 Abmat Sit-ups or Sit-ups

“OPTIONAL PART 2”

Spend 10-20 minutes working on mobility, ROMWOD, or Yoga.

 

BOOTCAMP

Monday 3/16

AMRAP 15 minutes:
500/400m Row
20 Kettlebell Swings
20 Burpees

REST 5 minutes

AMRAP 15 minutes:
1k/750m Bike
20 Dbl. KB Deadlift
20 Box Jumps

Tuesday 3/17

AMRAP 20 minutes:
20 Abmat Sit-ups
15 DB Thrusters
300m Run

REST 5 minutes:

3 Sets:
1:00 Plank
1:00 Glute Bridges
1:00 Rest

FOLLOW US ON SOCIAL

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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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