CROSSFIT

Monday 7/20

In 10 minutes:
Build to a heavy 3-rep Back Squat

REST 5:00

1-10 C2B Pull-ups (must come off the bar after each completed set)
(10-minute cap)

+

For Time:
30 Thrusters (95/65)
500m Row

Tuesday 7/21

In 8 minutes, build to max PC

REST 2:00

For Time:
30 Power Cleans @ 75% from above

+

Teams of 2. Trade Rounds

AMRAP 14 minutes:
500m Bike
25 Double Unders
12 Push Press (95/65)

Wednesday 7/22

AMRAP 5 minutes
12 KBS (53/35)
6 (3/3) Pistols
REST 3:00

AMRAP 7 minutes
5 Hanging Power Cleans (135/95)
5 Handstand Push-ups
REST 3:00

AMRAP 9 minutes
12 Wall Balls (20/14)
5 G2O (135/95)

Thursday 7/23

Every 1:30 x 4 Sets:
4 Push Press

+

AMRAP 10 minutes
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/70)
15 Box Jumps w/ SD (24/20)

REST 5-10 minutes

For Time:
100 Abmat Sit-ups

Friday 7/24

In 10 minutes:
Build to a 2-rep Power Snatch

+

For Time:
50/40 Calorie Row
REST 1:00
4 Rounds:
5 Power Snatches (135/95)
12/9 Calorie Row
9 Burpees
REST 1:00
50/40 Calorie Row

Saturday 7/25

Teams of 2.

Running Cindy

AMRAP 22 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

Partner 1 will start on a 400m run while partner 2 starts on rounds of Cindy. Once partner 1 returns, they will pick up where partner 2 left off, and partner 2 will run 400m.

BOOTCAMP

Monday 7/20

EMOM 10 minutes:
O: 15 Goblet Squats
E: 15 Kettlebell Swings

+

AMRAP 16 minutes:
20/15 Calorie Bike
10 Box Step-Ups
10 Hand Release Push-ups

Tuesday 7/21

4 Sets:
AMRAP 6 minutes:
1k/750m Row
– with time remaining, AMRAP:
6 DB Deadlifts
5 Box Jumps
4 DB Push Press
REST 2:00

Wednesday 7/22

AMRAP 5 minutes:
10/7 Push-Ups
30 Double Unders
REST 2:00

AMRAP 7 minutes:
20 Reverse Lunge Steps
15 Abmat Sit-ups
REST 2:00

AMRAP 9 minutes:
12/9 Calorie Bike
6 Burpees

Thursday 7/23

Every 1:30 for 3 Sets each, alternate between:
10 Single Arm Seated DB Strict Press L @ 20X1
10 Single Arm Seated DB Strict Press R @ 20X1

REST 5:00

Every 1:30 for 3 Sets each, alternate between:
10 Ring Rows @ 20X1
10 Single KB Upright Row @ 20X1

+

AMRAP 9 minutes:
3-6-9-12…etc…
Calorie Row
DB Thrusters

Friday 7/24

AMRAP 20 minutes:
Working 40s on/20s off:
30/20 Calorie Bike
30 Box Jumps (24/20)
30 Kettlebell Swings
30 Abmat Sit-ups

+

AMRAP 5 minutes @ easy pace:
6 (3/3) Spiderman Lunge w/ Reach
10 Banded Good Mornings
4 (2/2) Turkish Get-Ups

Saturday 7/25

Teams of 2.

Running Cindy

AMRAP 22 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

Partner 1 will start on a 400m run while partner 2 starts on rounds of Cindy. Once partner 1 returns, they will pick up where partner 2 left off, and partner 2 will run 400m.

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WODs 11/22

Monday 11/22 “Strength” In 15:00 Find a 1 RM Front Squat “Conditioning” 5 Rounds – Each For Time 5 Power

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WODs 11/15

Monday 11/15 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a

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WODs 11/8

Monday 11/8 “Strength” 4 Sets 2-4 Ring/Bar Muscle-Up *Scale to 6-8 Strict Pull-Ups Rest 1:00 8/8 SA Half Kneeling Dumbbell

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WODS 9/13

Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a

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WODS 8/30

Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20

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WODS 8/23

Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps

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