CROSSFIT

Monday 9/7

Benchmark: Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-Mile Run

Scaled:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

Team Version:
1-Mile Run (Together)
20 Rounds of Cindy (Trade Rounds)
1-Mile Run (Together)

Tuesday 9/8

“STRENGTH”

Build to a max Power Clean in 8 minutes

REST 2:00

AMRAP 4 minutes:
Max Power Cleans @ 85% from above

“CONDITIONING”

2 Sets:
AMRAP 3 minutes @ 85%
3-6-9-3-6-9..etc
Thrusters (115/75)
KBS (55/33)
REST 3:00 between AMRAPS
REST 5:00 after AMRAPS

1 Set:
For Time @ 95%
21-15-9
Calorie Row
42-30-18
Double Unders
(6-minute cap)

Wednesday 9/9

“STRENGTH”

Every 1:30 x 4 Sets:
2 Strict Press
3 Push Press
4 Push Jerks

“CONDITIONING”

Teams of 2. You go – I go each round.

15-12-9-6-9-12-15
OHS (115/75)
Bar Facing Burpees

Notes:
P1: 15 OHS + 15 BFB
P2: 15 OHS + 15 BFB
P1: 12 OHS + 12 BFB
P2: 12 OHS + 12 BFB

Thursday 9/10

“STRENGTH”

Build to a 3-rep Back Squat (10 minutes)

“CONDITIONING”

5 Sets:
AMRAP 3 minutes:
20 Box Jumps (24/20)
Max Effort 10m Shuttle Runs
REST 1:00

Friday 9/11

“CONDITIONING”

For Time:
2001m Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001m Row

Saturday 9/13

Teams of 3.

AMRAP 30 minutes:
100 Wall Balls (20/14)
50 Box Jump Overs (24/20)
100 Push Press (95/65)
50 Bar Facing Burpees
100 Deadlifts (95/65)
+
Max Calorie Row

2 Partners trading reps.
1 Partner always rowing.
Trade every 2:00.

BOOTCAMP

Monday 9/7

Benchmark: Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-Mile Run

Scaled:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

Team Version:
1-Mile Run (Together)
20 Rounds of Cindy (Trade Rounds)
1-Mile Run (Together)

Tuesday 9/8

3 Sets:
AMRAP 5 minutes:
8 DB Hang Clean and Press
8 Box Step-Ups
8 Burpees
REST 1:00

REST 5:00

EMOM 12 minutes:
1st Minute: Calorie Bike
2nd MInute: Plank
3rd Minute: Hanging Knee Raises
4th Minute: REST

Wednesday 9/9

5 Sets:
12 KB sumo RDLs
15 cal row
12 Goblet Squats
20 cal row
REST 2:00

+

AFAP
100 Sit-ups

Thursday 9/10

5 sets
6 Med Ball Slam
8 Alt. DB Snatch
12 Rower Strokes for Max Distance
REST 1:00

+

AMRAP 9
8 Burpee Plate Jump
16 Plate G2O
24 OH Plate March

Friday 9/11

Teams of 2 – Trade as needed
AMRAP 35 minutes
70/50 Calorie Bike
50 Russian KBS
10 Forward + Backward Lunges (R Leg)
10 Forward + Backward Lunges (L Leg)

Saturday 9/12

Teams of 3.

AMRAP 30 minutes:
100 Wall Balls (20/14)
50 Box Jump Overs (24/20)
100 Push Press (95/65)
50 Bar Facing Burpees
100 Deadlifts (95/65)
+
Max Calorie Row

2 Partners trading reps.
1 Partner always rowing.
Trade every 2:00.

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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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WODS 9/14

CROSSFIT Monday 9/14 “GYMNASTICS” EMOM 9 minutes: 1st Minute: Max HS Hold (Cap: 45s) 2nd Minute: Hollow Body Rocks 3rd

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WODS 9/7

CROSSFIT Monday 9/7 Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run Scaled: 800m Run

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WODS 8/24

CROSSFIT Monday 8/24 “CONDITIONING” 4 Sets: 1:00 ME Strict Pull-ups 500m Row 1:00 ME HSPU 500m Row 1:00 ME Sets

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WODS 8/18

CROSSFIT Monday 8/17 Build to a touch set in 10 minutes of: 3 TnG Squat Clean + Split Jerk +

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WODS 8/10

CROSSFIT Monday 8/10 In 10 minutes: Build to a heavy 3-rep Thruster + For Time: 1k Row 21 Thrusters (95/65)

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