CROSSFIT

Monday 7/15

“STRENGTH”

In 20 minutes, establish a 1 rep max of Clean and Jerk and Snatch

“CONDITIONING”

Open
AMRAP 12 minutes
24 Double Unders
12 Wall balls (20/14)
12 Knees to Elbow

Performance
AMRAP 12 minutes
24 Double Unders
12 Wall Balls (20/14)
12 Knees to Elbow

Fitness
AMRAP 12 minutes
24 Double Unders
12 Wall Balls (20/14)
12 Knees to Elbow

Tuesday 7/16

“STRENGTH”

In 10 Minutes, Find a 3RM Front Squat
– then every 1:30 x 3 Sets
5 Reps at 70% of 3RM Found

“CONDITIONING”

Every 3:00 x 7 Sets:
200m Run
10 Burpee Box Jump Overs (24/20)

Wednesday 7/17

TEAMTASTIC WEEK 4

RX
100/80 Bike Cals
42 Clean and Jerks (135/95)
75/55 Bike Cals
30 Clean and Jerks (155/105)
50/35 Bike Cals
18 Clean and Jerks (185/125)
25/15 Bike Cals

Intermediate
70/50 Bike Cals
42 Clean and Jerks (65/45)
50/35 Bike Cals
30 Clean and Jerks (95/65)
25/15 Bike Cals
18 Clean and Jerks (115/75)
15/8 Bike Cals

Thursday 7/17

“STRENGTH”

EMOM 16 minutes:
Minute 1: 5/8 Strict Pullups
Minute 2: 10 GHD Hip Extensions
Minute 3: 10 Landmine Rows
Minute 4: :30 Hollow Body Hold

“CONDITIONING”

Open:
AMRAP 9 minutes:
3-6-9-12…etc.
Calorie Row
Thrusters (95/65)

Performance:
AMRAP 9 minutes:
3-6-9-12..etc.
Calorie Row
Thrusters (75/55)

Fitness:
AMRAP 9 minutes:
3-6-9-12…etc.
Calorie Row
Thrusters (65/45)

Friday 7/19

“CONDITIONING”

Open/Performance: Fight Gone Bad
3 Rounds For Max Reps:
1:00 Wallballs (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jumps (20/20)
1:00 Push Press (75/55)
1:00 Row Cals
1:00 Rest

Fitness: Modified Fight Gone Bad
3 Rounds For Max Reps:
1:00 Wallballs (12/8)
1:00 Sumo Deadlift High Pull (45/35)
1:00 Box Step Ups (16/16)
1:00 Push Press (45/35)
1:00 Row Cals
1:00 Rest

BOOTCAMP

Monday 7/15

“STRENGTH”

EMOM 8 minutes:
15 Banded Good Mornings
10 DB Renegade Row

“CONDITIONING”

AMRAP 20 minutes:
Buy In: 800m Run
15/12 Calorie Bike
15 DB Thrusters
15 Burpees

Tuesday 7/16

“CONDITIONING”

AMRAP 7 minutes:
10 WallBalls
10 Double DB Deadlifts

2:00 REST

AMRAP 7 minutes:
30 Double Unders
10 Double DB Push Press

2:00 REST

AMRAP 7 minutes:
10/7 Calorie Row
10 Alternating DB Snatch

Thursday 7/18

“STRENGTH”

Tabata Mash: :20 on/:10 off x 4 of Each
Push-up
Weighted Step Ups
Tricep Dips
Glute Bridge Hold

“CONDITIONING”

Every 4:00 x 6 Sets
10 Burpee Box Jump Overs
12 KBS
12 Ab Mat Sit-ups

Friday 7/19

“CONDITIONING”

Teams of 2. Run Together. Trade Reps As Needed

AMRAP 30 minutes:
400m Run
50 Jumping Pull-ups
50 Air Squats
400m Run
50 Hanging Knee Raise
50 Reverse Stepping Lunges
400m Run

STRONG WACO

Friday 7/19

“STRENGTH”

Deficit deadlift 3-3-3-3-3 reps

Beginner Option:
Deadlift 3-3-3-3-3 reps

Stand on extra plates to increase range of motion beyond
that allowed by your normal deadlift setup.

“STRENGTH”

EMOM for 10 minutes (alternating):
1 Sled Drag (1 length of the building)
Stone Lifts (To Chest or Shoulder)

“STRENGTH”

Couch Stretch – 2 min/side

Sunday 7/21

“STRENGTH”

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Beginner Option:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-1-1 reps
Push jerk 3-3-3-1-1 reps

“STRENGTH”

EMOM for 8 minutes (alternating):
Band Pull-Aparts
Banded Push-downs

“STRENGTH”

Side-Lying Shoulder Stretch – 2min/side

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WODS 10/21

CROSSFIT Monday 10/21 “STRENGTH” Back Squat In 10 minutes complete: 5 @ 50% 3 @ 60% 2 @ 70% 1

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WODS 10/14

CROSSFIT Monday 10/14 “STRENGTH” EMOM 10 minutes: Open/Performance: 3 Push Jerks Fitness: 3 Push Press “CONDITIONING” Open/Performance: For Time: 33-27-21-15-9

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WODS 10/7

CROSSFIT Monday 10/7 Bring a Buddy Day “STRENGTH” Back Squats Every 3:00: 4 x 3 @ 75% 1 x Max

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WODS 9/30

CROSSFIT Monday 9/30 “STRENGTH” Shoulder Press In 10 minutes, complete: 5 x 50% 3 @ 60% 2 @ 70% 1

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WODS 9/23

CROSSFIT Monday 9/23 “STRENGTH” Back Squat Every 3:00: 5 x 65% 5 @ 72.5% 2 x 5 @ 77.5% 5+

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WODS 9/16

CROSSFIT Monday 9/16 “STRENGTH” Shoulder Press Every 3:00 4 x 5 @ 70% 1 x 5+ @ 70% (Leave 2-3

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