CROSSFIT

Monday 8/26

“STRENGTH”

Back Squat
Every 3:00:
3 @ 60%
3 @ 67.5%
2 x 8 @ 72.5%
8+ @ 67.5% (1-2 left in the tank)

“CONDITIONING”

Teams of 2. Trade Rounds.

Open/Performance:
AMRAP 15 minutes:
15/12 Calorie Row
15 Thrusters (75/55)

Fitness:
AMRAP 15 minutes:
12/10 Calorie Row
12 Thrusters (45/35)

Tuesday 8/27

“STRENGTH”

Shoulder Press
Every 3:00:
3 @ 60%
3 @ 67.5%
2 x 8 @ 72.5%
8+ @ 67.5% (1-2 left in the tank)

“CONDITIONING”

Open/Performance:
2 Rounds for Time:
30 Power Cleans (115/75)
30 Box Jump Overs (24/20)
30 Burpees

Fitness:
2 Rounds for Time:
20 Power Cleans (75/55)
20 Box Jump Overs (20/16)
20 Burpees

Wednesday 8/28

“CONDITIONING”

Teams of 2. Trade Rounds.

6 Sets (3 each):
10 Power Snatches (build per set)
1:30 Max Calorie Bike

REST 5:00

6 Sets:
20 C2B Pull-ups
300m Run

Thursday 8/29

“STRENGTH”

Deadlift
Every 3:00:
3 @ 60%
3 @ 67.5%
2 x 8 @ 72.5%
8+ @ 67.5% (1-2 left in the tank)

“CONDITIONING”

Open:
AMRAP 12 minutes:
3-6-9-12…etc.
Wall Balls (20/14)
Med Ball Box Step Overs (20/14) (total reps)

Performance:
AMRAP 12 minutes:
3-6-9-12…etc.
Wall Balls (14/12)
Med Ball Box Step Overs (14/12) (total reps)

Fitness:
AMRAP 12 minutes:
3-6-9-12…etc.
Wall Balls (12/8)
Med Ball Box Step Overs (12/8) (total reps)

Friday 8/30

“STRENGTH”

Bench Press
Every 3:00:
3 @ 60%
3 @ 67.5%
2 x 8 @ 72.5%
8+ @ 67.5% (1-2 left in the tank)

“CONDITIONING”

Benchmark: Nate

Open:
AMRAP 20 minutes:
2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

Performance:
AMRAP 20 minutes:
2 Assisted Muscle-Ups
4 Assisted Handstand Push-ups
8 Kettlebell Swings (53/35)

Fitness:
AMRAP 20 minutes:
2 Assisted Strict Pull-ups
4 DB Presses
8 Kettlebell Swings (35/25)

BOOTCAMP

Monday 8/26

Teams of 2. Trade Rounds.

AMRAP 15 minutes:
500/400m Bike
15/10 Push-ups

REST 5:00

AMRAP 15 minutes:
100m Run
7 Burpee Box Jump Overs

Tuesday 8/27

5 Sets of : 40 on/:20 off:
Wall Balls
Double Unders
Burpees
Calorie Row

REST 5:00

AMRAP 7 minutes:
2/2 Turkish Get-ups
20 Abmat Sit-ups
10 Hanging Knee Raises

Thursday 8/29

3 Sets:
AMRAP 6 minutes:
500m Row
20 Kettlebell Swings
20 Box Jumps
REST 2:00

REST 5:00

3 Sets:
AMRAP 3 minutes:
3 DB Deadlifts
6 Push-ups
9 Air Squats

Friday 8/30

For Time:
1-mile Run
2k Row
4k Bike
(Time Cap: 30 minutes)

REST 7:00

For Time:
100 Abmat Sit-ups

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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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