CROSSFIT

Monday 6/15

In 10 minutes, build to a moderate:
Power Clean + Hang Clean + Jerk

+

Benchmark: DT

Rx’d
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overheads (155/105)

Performance:
5 Rounds for Time:
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Shoulder to Overheads (115/75)

(Time Cap: 13:00)

Tuesday 6/16

Benchmark: G.I. Jane

Rx’d
For Time:
100 Burpee Pull-ups

Performance:
For Time:
75 Burpee Pull-ups

(Time Cap: 15:00)

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AMRAP 6 minutes:
20 Abmat Sit-ups
:30 Bottom of Squat Hold
20 Bicycles

Wednesday 6/17

Teams of 2. Trade Rounds.

Rx’d
AMRAP 25 minutes:
500/400m Row
21 Thrusters (95/65)

Performance:
AMRAP 25 minutes:
350m Row
15 Thrusters (65/45)

(Goal: 3:00 per round)

Thursday 6/18

Rx’d
Every 6:00 x 5 Sets:
Set 1: 400m Run + 20 Back Squats (225/155)
Set 2: 400m Run + 25 KBS (70/53)
Set 3: 400m Run + 20 Back Squats (225/155)
Set 4: 400m Run + 25 KBS (70/53)
Set 5: 400m Run + 20 Back Squats (225/155)

Performance:
Every 6:00 x 5 Sets:
Set 1: 300m Run + 20 Back Squats (155/105)
Set 2: 300m Run + 25 KBS (53/35)
Set 3: 300m Run + 20 Back Squats (155/105)
Set 4: 300m Run + 25 KBS (53/35)
Set 5: 300m Run + 20 Back Squats (155/105)

Friday 6/19

Rx’d
For Time:
1k Row
50 Power Snatch (75/55)
50 Pull-ups
50 Double Unders
50 Box Jumps (24/20)
50 Toes to Bar
1k Row

Performance:
For Time:
750m Row
35 Power Snatches (65/45)
35 Assisted Pull-ups
70 Single Unders/Line Hops
35 Box Jumps (20/16)
35 Hanging Knee Raises
750m Row

Saturday 6/20

Teams of 2. Trade Movements.
AMRAP 25 minutes:
400m Run
20 Power Cleans (135/95)
500m Row
20 Shoulder to Overhead (135/95)
10 Burpee Box Jumps (24/20)

BOOTCAMP

Monday 6/15

AMRAP 20 minutes:
500/400m Row
30 Box Jumps
15 DB Thrusters R Arm
15 DB Thrusters L Arm

Tuesday 6/16

Teams of 2. Trade Movements.
AMRAP 25 minutes:
400m Run
20 Burpees
20 KBS

Wednesday 6/17

5 Sets:
AMRAP 1 minute:
Max Calorie Bike
REST 2:00

REST 5:00

AMRAP 10 minutes:
10 Single Arm DB/KB Deadlift
20 Abmat Sit-ups
10 Single Arm DB/KB Deadlift
40 Flutter Kicks

Thursday 6/18

For Max Distance:
AMRAP 18 minutes:
Max Distance Row
Every 2:00 perform:
10/5 Push-ups
15 Air Squats
(Start w/ 10/5 Push-ups + 15 Air Squats)

+

3 Sets of: :30 on/ :10 off
Plank
Squat Hold
Front Leaning Rest

Friday 6/19

AMRAP 20 minutes:
50 Kettlebell Swings (35/25)
50 Box Jumps (24/20)
800m Run
50 Walking Lunges
50 Burpees

FOLLOW US ON SOCIAL

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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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