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 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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