CROSSFIT

Monday 9/9

“STRENGTH”

Back Squat
In 8:00 complete:
5 @ 40%
5 @ 50%
5 @ 60%

“CONDITIONING”

Benchmark: Open 13.4

Open:
AMRAP 7 minutes:
3-6-9-12…etc.
Power Clean (135/95)
Toes to Bar

Performance:
AMRAP 7 minutes:
3-6-9-12…etc.
Power Clean (115/75)
Toes to Bar

Fitness:
AMRAP 7 minutes:
3-6-9-12…etc.
Power Clean (65/45)
Hanging Knee Raises

“MOBILITY”

2:00 Pigeon/side
1:00 Banded Shoulder/side
2:00 Pancake Stretch

Tuesday 9/10

“STRENGTH”

Shoulder Press
In 8:00 complete:
5 @ 40%
5 @ 50%
5 @ 60%

“CONDITIONING”

Benchmark: The Ghost

Open/Performance/Fitness:
6 Rounds for Max Reps:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
REST 1:00

Wednesday 9/11

“STRENGTH”

In 10 minutes, build to a heavy Squat Clean and Jerk

“CONDITIONING”

Open:
AMRAP 15 minutes:
800m Run
– with time remaining, AMRAP:
12 Wall Balls (20/14)
12 (6/6) Alternating DB Snatch (50/35)
3 Ring Muscle-Ups

Performance:
AMRAP 15 minutes:
800m Run
– with time remaining, AMRAP:
12 Wall Balls (14/12)
12 (6/6) Alternating DB Snatch (35/25)
3 Assisted Bar Muscle-Ups

Fitness:
AMRAP 15 minutes:
400m Run
– with time remaining, AMRAP:
12 Wall Balls (10/8)
12 (6/6) Alternating DB Snatch (25/15)
6 Assisted C2B Pull-ups

Thursday 9/12

“STRENGTH”

Deadlift
In 8:00 complete:
5 @ 40%
5 @ 50%
5 @ 60%

“CONDITIONING”

Teams of 2. Trade Rounds.

Open:
AMRAP 16 minutes:
250m Row
7 Deadlifts (225/155)
7 Box Jumps (30/24)

Performance:
AMRAP 16 minutes:
250m Row
7 Deadlifts (185/125)
7 Box Jumps (24/20)

Fitness:
AMRAP 16 minutes:
7 Deadlifts (135/95)
7 Box Jumps (20/16)

Friday 9/13

“STRENGTH”

Bench Press
In 8:00 complete:
5 @ 40%
5 @ 50%
5 @ 60%

“CONDITIONING”

Open:
4 Sets:
AMRAP 4 minutes:
20 Wtd. Walking Lunge Steps (53/35)
15 Kettlebell Swings (53/35)
5 Strict Handstand Push-ups
REST 2:00

Performance:
4 Sets:
AMRAP 4 minutes:
20 Wtd. Walking Lunge Steps (35/25)
15 KBS (35/25)
5 Assisted Strict HSPU
REST 2:00

Fitness:
4 Sets:
AMRAP 4 minutes:
20 Walking Lunges
15 KBS (35/25)
5 DB Presses
REST 2:00

BOOTCAMP

Monday 9/9

AMRAP 8 minutes:
1k Row
– with remaining time, AMRAP:
6 DB Front Squats
6 Burpees

REST 4:00

AMRAP 8 minutes:
2k Bike
– with remaining time, AMRAP:
6 Alt. DB Snatches
6 Box Jump Overs

REST 4:00

800m Run

Tuesday 9/10

EMOM 16 minutes:
1st MInute: 15 Wall Balls
2nd Minute: 15 Box Jumps
3rd Minute: 15 Kettlebell Swings
4th Minute: REST

REST 5:00

AMRAP 15 minutes:
150m Run
20 DB Push Press
REST :30
150m Run
20 DB Deadlifts
REST :30
150m Run
20 DB Push Press
REST :30
150m Run
20 DB Deadlift
…continue to alternate for the remaining time

Thursday 9/12

Every 2:00 x 5 Sets:
30 Walking Lunge Steps

REST 5:00

Teams of 2. Trade Reps as Needed.

AMRAP 20 minutes:
75/50 Calorie Bike
50 Push-ups
50 Kettlebell Swings
75/50 Calorie Row

Friday 9/13

AMRAP 8 minutes:
20 Abmat Sit-ups
20 Flutter Kicks
2/2 Turkish Get-ups

REST 5:00

AMRAP 20 minutes:
150m OH Plate Carry
150m Run
250m Row
10 Burpees Over the Erg

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Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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