CROSSFIT

Monday 6/29

In 10 minutes:
Find a heavy 3-rep Back Squat

REST 5:00

AMRAP 3
ME Bar Muscle Ups
REST 2:00
AMRAP 3
ME Push-ups

+

AMRAP 10 minutes
3-6-9-12-15..etc Wall Balls (20/15)
5 C2B Pull-ups

Tuesday 6/30

Every 2:00 x 5 Sets:
5 TnG Power Cleans
3 TnG Push Jerks

+

4 Rounds:
500m Row
50 Double Unders
Rest 2:00

Wednesday 7/1

AMRAP 7 minutes @ 85%
150m Row
5 Push-Ups
10 Air Squats
REST 3:00

AMRAP 7 minutes @ 85%
4 x 60ft. Shuttle Runs
8 KBS (53/35)
4 Burpees
REST 3:00

AMRAP 7 minutes @ 85%
7 Hanging Power Snatch (75/55)
10 Box Step Ups (24/20)
12 Sit-ups
REST 3:00

AMRAP 7 minutes @ 85%
10 Thrusters (75/55)
5 Strict Pull-ups

Thursday 7/2

Every 1:30 x 4 Sets:
4 Front Squats @ 10X1

REST 5:00

EMOM 8 minutes:
1 Power Clean every :20 @ 70-80%

+

4 Sets:
AMRAP 2 minutes
5 Push Press (95/65)
5 Front Squats (95/65)
25 Double Unders
Rest 1:00

Friday 7/3

In 10 minutes:
Find a heavy Power Snatch + Hang Squat Snatch

+

For Time @ 90%
50/30 Calorie Row
Rest 1:00
5 Rounds:
10 Hand Release Push-ups
10 Wall Balls (20/14)
10 Burpees to Jump above max reach
Rest 1:00
50/30 Calorie Row

Saturday 7/4

Teams of 2.

AMRAP 26 minutes:
Round 1: 400m Runs + 50 Thrusters (135/95) (Rack Okay)
Round 2: 400m Runs + 50 Power Cleans (135/95)
Round 3: 400m Runs + 50 Burpee Box Jump Overs (24/20)
Round 4: 400m Runs + 50 Toes to Bar

For Each Round:
Partner A starts on the run and partner B starts on the reps. When partner A returns, they switch. Once both partners have each run their 400 meter runs, they can then work one at a time on the remaining reps together. Once all reps have been completed, they switch to round 2 and complete it just like Round 1.

BOOTCAMP

Monday 6/29

AMRAP 5 minutes:
Max Calorie Row
REST 2:00
AMRAP 15 minutes:
15 Kettlebell Swings
15 Box Jumps
15 Goblet Squats
REST 2:00
AMRAP 5 minutes:
Max Calorie Row

Tuesday 6/30

EMOM 16 minutes:
1st Minute: Seated DB Press
2nd Minute: DB Step Ups
3rd Minute: Burpees
4th Minute: REST
+

For Time:
4k Bike

Wednesday 7/1

AMRAP 10 minutes:
5 Ring Rows
10 Push-ups
15 Air Squats
REST 3:00

AMRAP 10 minutes:
1k Bike
15 Single DB/KB RDL
REST 3:00

AMRAP 10 minutes:
800m Run
– with time remaining, AMRAP:
DB Man Makers (Push-up, Row, Row, Thruster)

Thursday 7/2

4 Sets:
AMRAP 10 minutes:
2k Row
– with time remaining, AMRAP:
7 DB Deadlifts
5 DB Front Squats
3 DB Push Press
REST 3:00

Friday 7/3

Teams of 2. Trade Movements.

AMRAP 25 minutes:
400m Run
20 DB Box Step Overs
500m Row
20 Med Ball Cleans
10 Burpees

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WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

Read More »

WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

Read More »

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