CROSSFIT

Monday 9/2

“CONDITIONING”

Team Riley

Open/Performance:
1.5 Mile Run
150 Burpees
1.5 Mile Run

Fitness:
1 Mile Run
100 Burpees
1 Mile Run

*Run together.
*Trade every 5 reps on the burpees.
*Time Cap: 40 minutes

Tuesday 9/3

“STRENGTH”

Shoulder Press
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%

“CONDITIONING”

Open/Fitness:
AMRAP 7 minutes:
15/12 Calorie Row
15 Push Press (95/65)

REST 2:00

AMRAP 7 minutes:
20/15 Calorie Bike
20 KBS (53/35)

Fitness:
AMRAP 7 minutes:
10/7 Calorie Row
10 Push Press (65/45)

REST 2:00

AMRAP 7 minutes:
15/10 Calorie Bike
15 KBS (35/25)

Wednesday 9/4

“STRENGTH”

Back Squat
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%

“CONDITIONING”

Tabata Something Else

Tabata Pull-ups
Tabata Push-ups
Tabata Abmat Sit-ups
Tabata Air Squats

*Finish all 8 rounds of 1 movement before moving to the next.
*Score is total reps.

Thursday 9/5

“STRENGTH”

Bench Press
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%

“CONDITIONING”

Open/Performance:
4 Rounds for Max Reps:
AMRAP 3 minutes:
20 Walking Lunge Steps
15 Thrusters (95/65) (75/55)
– with time remaining, AMRAP:
Max Burpee Box Jump Overs (24/20)
REST 2:00

Fitness:
4 Rounds for Max Reps:
AMRAP 3 minutes:
14 Walking Lunge Steps
10 Thrusters (45/35)
– with time remaining, AMRAP:
Max Burpee Box Jump Overs (20/16)

Friday 9/6

“STRENGTH”

Deadlift
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%

“CONDITIONING”

Open:
For Time:
25 Handstand Push-ups
50 Toes to Bar
800m Run
75 Push Press (75/55)
150 Double Unders

Performance:
For Time:
25 Box HSPU
50 Toes to Bar/Hanging Knee Raise
800m Run
75 Push Press (65/45)
150 Double Unders -or- 200 Singles

Fitness:
For Time:
20 DB Presses
35 Hanging Knee Raises
400m Run
50 Push Press
200 Singles

BOOTCAMP

Tuesday 9/3

EMOM 12 minutes:
1st Minute: Dbl. DB Shoulder Press
2nd Minute: Burpee Box Jumps
3rd Minute: Dbl. DB Deadlifts
4th Minute: REST

+

AMRAP 20 minutes:
200m Run
50 Double Unders -or- Single Unders
40 Air Squats
30 Kettlebell Swings
20 Push-ups
REST 1:00

Thursday 9/5

5 Sets:
AMRAP 3 minutes:
Max Calorie Row
REST 2:00

REST 5:00

AMRAP 12 minutes:
12 (6/6) DB Box Step Ups
20 Abmat Sit-ups
100m Plate OH Carry

Friday 9/6

Teams of 2. Trade Reps. Run Together.

AMRAP 30 minutes:
300m Run
50 Wall Balls
50 Box Jump Overs
50 Kettlebell Swings
50/30 Calorie Row

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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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