CROSSFIT

Monday 9/30

“STRENGTH”

Shoulder Press
In 10 minutes, complete:
5 x 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Max Reps @ 85%

“CONDITIONING”

Open:
4 Rounds for Time:
7 Push Jerks (155/105)
50 Double Unders
7 Bar Muscle-Ups

Performance:
4 Rounds for Time:
7 Push Jerks (135/95)
50 Double Unders -or- 100 Single Unders
3 Bar Muscle-Ups

Fitness:
4 Rounds for Time:
7 Push Press (95/65)
75 Single Unders
7 Assisted C2B Pull-ups

Tuesday 10/1

“STRENGTH”

Back Squat
In 10 minutes, complete:
5 x 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Max Reps @ 85%

“CONDITIONING”

Open/Performance/Fitness:
EMOM 12 minutes:
O: :45 DB/KB Step Ups (pick load)
E: :45 Max Calorie Row

REST 5:00

For Time:
100 Abmat Sit-ups

Cap: 10:00

Wednesday 10/2

“CONDITIONING”

Teams of 2. Trade AMRAPs.

Open/Performance/Core:

Complete 4 total Rounds for Max Reps. (36 total minutes)

P1:
AMRAP 3 minutes:
200m Run
– with time remaining, AMRAP:
3 Thrusters (135/95) (115/75) (75/55)
5 C2B Pull-ups

P2:
AMRAP 3 minutes:
200m Run
– with time remaining, AMRAP:
6 Power Cleans (135/95) (115/75) (75/55)
5 Box Jump Overs (24/20) (20/16)

P1:
AMRAP 3 minutes:
200m Run
– with time remaining, AMRAP:
9 Deadlifts (135/95) (115/75) (75/55)
5 Bar Facing Burpees

Thursday 10/3

“STRENGTH”

Bench Press
In 10 minutes, complete:
5 x 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Max Reps @ 85%

“CONDITIONING”

Open:
AMRAP 10 minutes:
12 KBS (53/35)
12 (6/6) OH KB Walking Lunge Steps (53/35)
24 Wall Balls (24/20)

REST 3:00

AMRAP 3 minutes:
4 Strict HSPU
4 Alt. Pistols

Friday 10/4

“STRENGTH”

Deadlift
In 10 minutes, complete:
5 x 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Max Reps @ 85%

“CONDITIONING”

Open 12.1

Open/Performance/Core:
AMRAP 7 minutes:
Max Burpees to target 6″ above max reach

Goal: 80+ reps

BOOTCAMP

Monday 9/30

AMRAP 10 minutes:
5/10/15/20..etc. Calorie Row
10/20/30/40…etc. Abmat Sit-ups

REST 3:00

AMRAP 15 minutes:
300m Run
20 Box Jumps
20 DB Thrusters (pick load)

Tuesday 10/1

EMOM 12 minutes:
O: :45 Max Rep Seated DB Presses
E: :45 Max Rep Double Unders -or- Single Unders

REST 5:00

In 12 minutes:
Max Calorie Bike
– every minute on the minute, complete 5 burpees
– start the workout with 5 burpees

Thursday 10/3

AMRAP 30 minutes:
50/40 Calorie Row
50 KBS (pick load)
50 Box Jumps
50/40 Calorie Bike
50 DB Push Press
50 DB Front Squat

Friday 10/4

EMOM 10 minutes:
O: :45 Max Rep Supine Bodyweight Rows
E: :45 KB RDL

REST 3:00

3 Sets:
AMRAP 4 minutes:
200m Run
– with time remaining, AMRAP:
8 DB Deadlifts
8 Push-ups
8 V-ups
REST 2:00

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WODS 1/13

CROSSFIT Monday 1/13 “CONDITIONING” Rogue WOD #1 Open: AMRAP 10 minutes: 1k Row 75 Thrusters (75/55) Performance: AMRAP 10 minutes:

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WODS 1/6

CROSSFIT Monday 1/6 “CONDITIONING” Open/Performance: AMRAP 8 minutes: 8 Bar Facing Burpees 8 Calorie Bike 8 Wall Balls (20/14) (14/12)

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WODS 12/30

CROSSFIT Monday 12/30 “STRENGTH” 3 x 3.3.3 Back Squats @ 20X1, rest 10, rest 2:00 “CONDITIONING” Open: AMRAP 7 minutes

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WODS 12/23

CROSSFIT Monday 12/23 “STRENGTH” EMOM 1:30 x 4 Sets each, alternate between: 6 Front Squats @ 30X1 30 Walking Lunge

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WODS 12/16

CROSSFIT Monday 12/16 “STRENGTH” EMOM 8 minutes: 1 Squat Clean Thruster + 1 Thruster “CONDITIONING” Benchmark: Daniel Open: For Time:

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WODS 12/2

CROSSFIT Monday 12/2 Bring a Buddy Day Teams of 2. Trade Reps as Needed. Run together. AMRAP 25 minutes: 200m

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