CROSSFIT

Monday 7/27

In 12 minutes:
Build to a max Front Squat

+

AMRAP 8 minutes
3.6.9.12…etc
Thrusters (95/65)
Pull-ups

Tuesday 7/28

AMRAP 2 minutes:
Max Abmat Sit-ups
REST 1:00
AMRAP 2 minutes:
Max Box Dips
REST 1:00
AMRAP 2 minutes:
Max Hanging Straight Leg Raises

For Time:
1k Row
REST 2:00 in the rower
1k Row
(Score is both times added together)
(Record both times)

Wednesday 7/29

AMRAP 20 minutes
5 Power Cleans (135/95)
10 T2B
15 Wall Balls (20/14)

+

For Time:
100 Abmat Sit-ups

Thursday 7/30

In 12 minutes:
Find a Max Clean & Jerk

+

AMRAP 7 minutes:
2 Squat Clean & Jerks (165/110)
5 Bar Facing Burpees

Friday 7/31

In 12 minutes:
Build to a Max Snatch

+

AMRAP 20 minutes
2 Bar Muscle-Ups
4 HSPU
8 KBS (70/53)

Saturday 8/1

Teams of 2. Trade Reps as Needed. Run Together

AMRAP 30 minutes:
100 Wall Balls (20/14)
800m Run
100 Kettlebell Swings
400m Run
100 Box Jumps (24/20)
800m Run

BOOTCAMP

Monday 7/27

AMRAP 16 minutes:
20 Abmat Sit-ups
20 Kettlebell Swings
20 Goblet Reverse Lunge Steps

+

Every 4:00 x 3 Sets @ 100%
400m Run, 500m Row, or 1k Bike

Tuesday 7/28

2 Sets:
AMRAP 2 minutes:
Max Box Dips
REST 1:00
AMRAP 2 minutes:
Abmat Sit-ups
REST 1:00

+

AMRAP 17 minutes:
100 Double Unders
75 Box Jumps
50 Burpees

Wednesday 7/29

For Time:
2k Row

+

10 Sets:
1:00 Plank
1:00 Jumping Jacks
1:00 Renegade Rows
1:00 Single Unders

Thursday 7/30

Tabata Mash x 8 Rounds:
Calorie Bike
Weighted Step-Ups
Jumping Lunges
Abmat Sit-ups

+

5 Sets:
AMRAP 2 minutes:
8 DB Hang Squat Clean
4 Burpees
REST 1:00

Friday 7/31

EMOM 9 minutes:
1st Minute: 12 Bent Over DB/KB Row L
2nd Minute: 12 Bent Over DB/KB Row R
3rd Minute: 12 DB/KB RDL

+

AMRAP 20 minutes:
7 Plate Ground to Overheads
10 V-Ups
15 DB Thrusters

Saturday 8/1

Teams of 2. Trade Reps as Needed. Run Together

AMRAP 30 minutes:
100 Wall Balls (20/14)
800m Run
100 Kettlebell Swings
400m Run
100 Box Jumps (24/20)
800m Run

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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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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