CROSSFIT

Monday 9/23

“STRENGTH”

Back Squat
Every 3:00:
5 x 65%
5 @ 72.5%
2 x 5 @ 77.5%
5+ @ 77.5%
(1-2 reps in the tank on last set)

“CONDITIONING”

Open:
3 Rounds for Time:
400m Run
12 Burpee Box Jump Overs (24/20)
15 Front Squats (135/95)

Performance:
3 Rounds for Time:
400m Run
12 Burpee Box Jump Overs (20/16)
15 Front Squats (95/65)

Fitness:
3 Rounds for Time:
300m Run
9 Burpee Box Jump Overs (16/12)
12 Front Squats (65/45)

Tuesday 9/24

“STRENGTH”

Shoulder Press
Every 3:00:
5 x 65%
5 @ 72.5%
2 x 5 @ 77.5%
5+ @ 77.5%
(1-2 reps in the tank on last set)

“CONDITIONING”

Open:
AMRAP 12 minutes:
20 Russian Kettlebell Swings (70/53)
50 Double Unders
5 Strict HSPU

Performance:
AMRAP 12 minutes:
20 Russian Kettlebell Swings (53/35)
50 Double Unders
5 Assisted Strict HSPU

Fitness:
AMRAP 12 minutes:
10 Russian Kettlebell Swings (35/25)
75 Single Unders
8 DB Shoulder Press

Wednesday 9/25

“CONDITIONING”

Teams of 2. Trade Rounds after Buy-in.

Open:
AMRAP 22 minutes:
Buy-In: Partner Mile Run (4 laps around the block while team members hold 1 band)
– with time remaining, AMRAP:
12/9 Calorie Row
4 Curtis P’s (95/65)
*Curtis P = Power Clean + FR Lunge + FR Lunge + Push Press

Performance:
AMRAP 22 minutes:
Buy-in: Partner Mile Run (4 laps around the block while team members hold a single band)
– with time remaining, AMRAP:
12/9 Calorie Row
4 Curtis P’s (75/55)

Fitness:
AMRAP 22 minutes:
Buy-in: Partner 800m Run (2 laps around the block while team members hold a single band)
– with time remaining, AMRAP:
10/7 Calorie Row
4 Curtis P’s (45/35)

Thursday 9/26

“STRENGTH”

Deadlift
Every 3:00:
5 x 65%
5 @ 72.5%
2 x 5 @ 77.5%
5+ @ 77.5%
(1-2 reps in the tank on last set)

“CONDITIONING”

Open/Performance:
4 Sets:
AMRAP 2:30
20/15 Calorie Bike
– with time remaining, AMRAP:
6 C2B Pull-ups
6 Box Jump Overs (24/20)
REST 2:30

Fitness:
4 Sets:
AMRAP 2:30
15/10 Calorie Bike
– with time remaining, AMRAP:
6 Assisted Pull-ups
6 Box Jump Overs (20/16)
REST 2:30

Friday 9/27

“STRENGTH”

Bench Press
Every 3:00:
5 x 65%
5 @ 72.5%
2 x 5 @ 77.5%
5+ @ 77.5%
(1-2 reps in the tank on last set)

“CONDITIONING”

Open:
AMRAP 7 minutes:
600m Run
– with time remaining:
Max Rep Squat Clean and Jerks (155/110)

Performance:
AMRAP 7 minutes:
600m Run
– with time remaining:
Max Rep Squat Clean and Jerks (115/75)

Fitness:
AMRAP 7 minutes:
400m Run
– with time remaining:
Max Rep Power Clean + Thruster

BOOTCAMP

Monday 9/23

Every 2:00 x 4 Sets, alternate between
20 Seated DB Presses
200m Run
20 KB RDL

REST 5:00

AMRAP 10 minutes:
2-4-6-8-10…etc.
Dbl. DB Box Step-Ups
Abmat Sit-ups

Tuesday 9/24

Every 6:00 x 5 Sets:
250m Row
12 Burpees
500m Bike

REST 5:00

AMRAP 5 minutes:
15 Leg Lifts
30 Russian Twists
:15 Bottom of Push-up Hold (Chest 2″ off the ground)

Thursday 9/26

EMOM 20 minutes:
1st Minute: 15 Wall Balls
2nd Minute: 15 Box Jumps
3rd Minute: 15/12 Calorie Row
4th Minute: REST

REST 5:00

AMRAP 5 minutes:
Alternating Turkish Get-ups (pick load)

Friday 9/27

Teams of 2. Trade Reps as Needed. Run Together.

AMRAP 25 minutes:
75/50 Calorie Row
50 DB Deadlifts
400m Run
50 DB Thrusters
75/50 Calorie Bike

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WODS 10/7

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WODS 9/30

CROSSFIT Monday 9/30 “STRENGTH” Shoulder Press In 10 minutes, complete: 5 x 50% 3 @ 60% 2 @ 70% 1

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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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