CROSSFIT

Monday 9/28

“STRENGTH”

In 10 minutes:
Build to a moderate 3-rep Thruster

“CONDITIONING”

Benchmark: 19.5

For Time:
33-27-21-15-9
Thruster (95/65)
C2B Pull-ups
(Time Cap: 20 minutes)
(Add 1 second for every rep remaining after 20 minutes)

Tuesday 9/29

“CONDITIONING”

3 Sets:
AMRAP 3 minutes:
Max Effort Box Jumps (24/20)
REST 2:00
AMRAP 3 minutes:
Max Calorie Row
REST 2:00
AMRAP 3 minutes:
Max Effort Power Cleans (135/85)
REST 2:00

Wednesday 9/30

“GYMNASTICS”

EMOM 12 minutes:
1st Minute: 20s Bottom of Push-up Hold (chest 2″ off ground)
2nd Minute: 6 (3/3) Alt. Pistols
3rd Minute: 4 Bar Tuck Pull to Inverts

“CONDITIONING”

Teams of 2. Trade Reps.

AMRAP 13 minutes:
60 Bar Facing Burpees
50 Kettlebell Swings (53/25)
40 Handstand Push-ups
30 Calorie Bike
20 Deadlifts (275/185)

Thursday 10/1

“STRENGTH”

Every 1:30 x 5 Sets:
2 Hang Power Snatches + 2 Overhead Squats

“CONDITIONING”

Benchmark: 19.1

AMRAP 15 minutes:
19 Wall Balls (20/14)
19 Calorie Row

Friday 10/2

“CONDITIONING”

3 Rounds for Time:
15 60′ Shuttle Runs
21 Kettlebell Swings (53/35)
12 Pull-ups

REST 5:00

3 Rounds for Time:
100 Double Unders
21 Box Step-ups
12 Toes to Bar

Saturday 10/3

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

AMRAP 30 minutes:
800m Run
50 Burpee Pull-ups
75 SDHP (95/65)
800m Run
75 Thrusters (95/65)
50 Calorie Row

BOOTCAMP

Monday 9/28

“STRENGTH”

In 10 minutes:
Build to a heavy 10-rep DB Thruster

“CONDITIONING”

For Time:
50-40-30-20-10 Calorie Row
25 Burpees to Plate

Tuesday 9/29

“CONDITIONING”

AMRAP 3 minutes:
Max Rep Box Jumps (24/20)
REST 2:00
AMRAP 3 minutes:
Max Calorie Bike
REST 2:00
AMRAP 3 minutes:
Max Rep DB/KB Deadlifts
REST 2:00

Wednesday 9/30

“STRENGTH”

EMOM 12 minutes:
1st Minute: 30s Push-ups
2nd Minute: 30s Single DB OH Reverse Lunge Steps
3rd minute 30s Single DB OH reverse Lunge Steps
4th Minute: 30s Hanging Knee Raises

“CONDITIONING”

Teams of 2. Trade Reps.

AMRAP 13 minutes:
60 Burpees
50 Kettlebell Swings
40 DB Press
30 DB Squats

Thursday 10/1

“CONDITIONING”

Every 2:30 x 10 Sets:
Run 200m/Row 250m/Bike 750m

REST 5:00

AMRAP 8 minutes:
20 Walking Lunge Steps
15 Abmat Sit-ups
10 Wtd. Glute Bridge (DB)

Friday 10/2

“CONDITIONING”

AMRAP 12 minutes:
21/15 Calorie Row
21 KBS
12 DB Renegade Rows (Push-up/Row/Row)

REST 5:00

AMRAP 12 minutes:
100 Single Unders
21 Box Step-Ups
12 Hanging Knee Raises

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WODS 10/26

CROSSFIT Monday 10/26 In 12 Minutes: 10-6-4-10 Bench Press “CONDITIONING” “Gold” 100 Rounds for Time: 1 Power Clean (145/95) 1

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WODS 10/19

CROSSFIT Monday 10/19 “STRENGTH” Every 2:00 x 5 Sets: 5 Hang Power Cleans – Rest 3:00 – Every 3:00 x

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WODS 10/12

CROSSFIT Monday 10/12 “CONDITIONING” 5 Sets: AMRAP 6 minutes: 1k/800m Row – with time remaining, AMRAP: 3 Push Press (135/95)

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WODS 10/5

CROSSFIT Monday 10/5 “PRIMER” 3 Sets of :45 on/:15 off: HS Hold Power Clean Knee to Elbow (sets of 2)

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WODS 9/28

CROSSFIT Monday 9/28 “STRENGTH” In 10 minutes: Build to a moderate 3-rep Thruster “CONDITIONING” Benchmark: 19.5 For Time: 33-27-21-15-9 Thruster

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WODS 9/21

CROSSFIT Monday 9/21 “GYMNASTICS” EMOM 8 minutes: 1st Minute: HS Hold + Free Standing Practice 2nd Minute: Candlestick Roll-ups 3rd

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