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 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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