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 11/18

CROSSFIT Monday 11/18 “STRENGTH” EMOM 10 minutes: O: 3-rep Thruster (Build per set) E: :30 Max Distance DB/KB Farmer’s Walk

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WODS 11/11

CROSSFIT Monday 11/11 Benchmark: Jack Open/Performance: AMRAP 20 minutes: 10 Push Press (115/85) (75/55) 10 Kettlebell Swings (53/35 (35/25) 10

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WODS 11/4

CROSSFIT Monday 11/4 BRING A BUDDY DAY Teams of 2. Trade Reps as Needed. Run Together. Open/Performance/Fitness: AMRAP 15 minutes:

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WODS 10/28

CROSSFIT Monday 10/28 “STRENGTH” In 10 minutes, build to a heavy 10-rep Push Press. – Then Perform: 10 @ 90%

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WODS 10/21

CROSSFIT Monday 10/21 “STRENGTH” Back Squat In 10 minutes complete: 5 @ 50% 3 @ 60% 2 @ 70% 1

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WODS 10/14

CROSSFIT Monday 10/14 “STRENGTH” EMOM 10 minutes: Open/Performance: 3 Push Jerks Fitness: 3 Push Press “CONDITIONING” Open/Performance: For Time: 33-27-21-15-9

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