CROSSFIT

Monday 8/19

“STRENGTH”

Every 3:00:
Back Squat, 5×8 @ 65%

“CONDITIONING”

For Time:
25 cal Bike
10 BBJO
20 cal Bike
15 BBJO
15 cal Bike
20 BBJO
10 cal Bike
25 BBJO

Tuesday 8/20

“STRENGTH”

Every 3:00:
Shoulder Press, 5×8 @ 65%

“CONDITIONING”

3 Rounds for Time:
Row 500
10 C&J @ Whatever weight you used last time we did Grace

Wednesday 8/21

“CONDITIONING”

Cindy on the Go (partner WOD, Open is Syncro, Fitness is just run together

AMRAP 25
Run 400m
1 round Cindy
Run 400m
2 rounds Cindy
Run 400m
3 rounds Cindy
Run 400m
4 rounds Cindy

Thursday 8/22

“STRENGTH”

Every 3:00:
Deadlift, 5×8 @ 65%

“CONDITIONING”

For Time:

Run 200m
15 Burpees
20 Thrusters 95/65
25 KBS 70/53
Rest 1 min
Run 200m
15 Burpees
20 Thrusters 95/65
Rest 1 min
Run 200m
15 Burpees
Rest 1 min
Run 200m

(20-minute cap)

Friday 8/23

Open 16.3

BOOTCAMP

Tuesday 8/20

Teams of 2. Trade Reps as needed.

AMRAP 5 minutes:
50/40 Calorie Bike
– with remaining time, AMRAP:
10 Kettlebell Swings
10 Box Jump Overs

REST 3:00

AMRAP 10 minutes:
75/50
– with remaining time, AMRAP:
20 Kettlebell Swings
20 Box Jump Overs

REST 3:00

AMRAP 15 minutes:
100/75 Calorie Bike
– with remaining time, AMRAP:
30 Kettlebell Swings
30 Box Jump Overs

Thursday 8/22

3 Rounds Each For Time:
50 Wall Balls
500m Row
REST 5:00

+

AMRAP 8 minutes:
10/10 Kneeling SA DB Press
30 Med Ball Russian Twists
:20 Bottom of Push-up Hold

Friday 8/23

Tabata Each Movement:
DB Deadlifts
DB Renegade Row (Row, Row, Push-up)
DB Push Press
Burpee Box Jump Overs

+

10 Sets:
:20 Max Calorie Bike
:40 REST

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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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WODS 9/9

CROSSFIT Monday 9/9 “STRENGTH” Back Squat In 8:00 complete: 5 @ 40% 5 @ 50% 5 @ 60% “CONDITIONING” Benchmark:

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WODS 9/2

CROSSFIT Monday 9/2 “CONDITIONING” Team Riley Open/Performance: 1.5 Mile Run 150 Burpees 1.5 Mile Run Fitness: 1 Mile Run 100

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WODS 8/26

CROSSFIT Monday 8/26 “STRENGTH” Back Squat Every 3:00: 3 @ 60% 3 @ 67.5% 2 x 8 @ 72.5% 8+

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WODS 8/19

CROSSFIT Monday 8/19 “STRENGTH” Every 3:00: Back Squat, 5×8 @ 65% “CONDITIONING” For Time: 25 cal Bike 10 BBJO 20

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