CROSSFIT

Monday 6/1

In 10 minutes:
Build to a heavy Clean & Jerk (anyway)

EMOM 12 minutes:
O: 3 Clean and Jerks @ 70% from above
E: Max Effort Calorie Row
*Score is the total number of calories rowed*

Tuesday 6/2

AMRAP 18 minutes:
6 C2B Pull-ups
6 Overhead Walking Lunge Steps (95/65)
6 Bar Facing Burpees
6 Overhead Walking Lunge Steps

Wednesday 6/3

3 Sets:
10 OHS (from rack)
2:00 Max Meter Row
REST 2:00

REST 5:00

AMRAP 7 minutes:
20 Abmat Sit-ups
15/10 Push-ups
10 (5/5) Pistols

Thursday 6/4

3 Rounds for Time:
400m Run
21 Kettlebell Swings (53/35)
42 Double Unders
21/16 Calorie Bike

+

Tabata T2B

Friday 6/5

3 Sets:
2:00 Push Press (95/65)
REST 2:00
2:00 Front Squat (95/65)
REST 2:00
2:00 Burpee Box Jump (24/20)
REST 2:00

Saturday 6/6

Teams of 2.
AMRAP 12 minutes
300m Run (Partner 1)
7 Thrusters (95/65) (Partner 2)
7 Box Jump Overs (24/20) (Partner 2)
7 Calorie Bike (Partner 2)

REST 5:00

AMRAP 12 minutes:
300m Run (Partner 2)
7 Thrusters (95/65) (Partner 1)
7 Box Jump Overs (24/20) (Partner 1)
7 Calorie Bike (Partner 1)

BOOTCAMP

Monday 6/1

For Time:
100/75 Calorie Bike
(Cap: 10 minutes)

+

AMRAP 10 minutes:
3 Push-ups
5 Burpees Over Rower
7/7 Lunges

Tuesday 6/2

EMOM 8 minutes:
O: 12 Seated DB Shoulder Press
E: 12 Dbl. DB Sumo RDL

+

AMRAP 12 minutes
200m Run
15 Air Squats

Thursday 6/4

Every 3:00 x 5 Sets:
20/15 Calorie Row

+

AMRAP 10 minutes:
10 (5/5) Box Step-ups
10 Box Dips
10 (5/5) Lateral Lunges
10 Push-ups

Friday 6/5

4 Sets:
1:00 Kettlebell Swings
1:00 Double/Single Unders
1:00 Burpees
1:00 Calorie Row
REST 1:00

FOLLOW US ON SOCIAL

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WODS 1/18

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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WODS 1/4

CROSSFIT Monday 1/4 “STRENGTH” Every 2:00 x 5 Sets: 5 Front Squats “CONDITIONING” EMOMx10 4 Burpees 6 Squats 8 Sit-ups

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WODS 12/28

CROSSFIT Monday 12/28 “STRENGTH” In 18 minutes: 7-7-5-5-3-3 Back Squat “CONDITIONING” 4 Rounds for Time 10 Toes-to-Bars 20/15 Calorie Row

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WODS 12/21

CROSSFIT Monday 12/21 “STRENGTH” EMOM 6 Minutes: 1 Deadlift + 1 Squat Clean – REST 5:00 – Every 3:00 for

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WODS 12/14

CROSSFIT Monday 12/14 “STRENGTH” E2MOMx5 10 Bench Press “CONDITIONING” 5 Sets: AMRAP 2 minutes: 18/12 Calorie Row 20 Burpee Bumper

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