Thursday, December 30, 2021

Friday 12-31-21

Friday 12-31-21


31 Dumbbell Deadlifts 

28 Dumbbell Push Press 

31 Dumbbell Front Squats

30 Pull-Ups

31 Sit-Ups

30 Dumbbell Thrusters

31 Lateral Jumps Over Dumbbells 

31 V-Ups

30 Dumbbell Lunges

31 Double Unders 

30 Devils Press

31 Alternating Snatches


DB (50s/35s)


Buy Out: 2021 Meter Row


Total Reps = 365 Days!


10:00am class only! Reserve on MindBody app!🥳

Tuesday, December 28, 2021

Wednesday 12-29-21

Wednesday 12-29-21


Teams of 2

AMRAP 24

2 Rope Climbs 

20 Kickouts

20 Kettlebell Swings (53/35)

20 Box Jump-Overs (24/20)

Monday, December 27, 2021

Tuesday 12-28-21

 Tuesday 12-28-21

Conditioning:

AMRAP 16

160 Foot Wallball Shuttle Runs

16 Wallball Thrusters

80 Foot Wallball Overhead Walking Lunges


Wallball (20/14)


Core Blast:

AMRAP 6

10 Hanging Knee Raises

10 Criss Cross Mountain Climbers

10 Left Side Hip Dips

10 Right Side Hip Dips

Sunday, December 26, 2021

Monday 12-27-21

 Monday 12-27-21


On the 1:30 x 9

Sets 1-3: 3 Position 1 Cleans

Sets 4-6: 2 Position 2 Cleans

Sets 7-9: 1 Clean


Conditioning:

AMRAP 15

30 Double Unders 

20 Alternating Pistols 

10 Deadlifts (235/165)

Thursday, December 23, 2021

Friday 12-24-21

 Friday 12-24-21

“12 Days of CrossFit”

1 Clean

2 Push Press

3 Deadlifts 

4 Burpees 

5 Toes to Bar 

6 Box Jumps 

7 Handstand Push-Ups

8 Reverse Goblet Lunges

9 Kettlebell Swings

10 Alternating Pistols

11 AbMat Sit-Ups

12 Thrusters 


Barbell (135/95)

Kettlebell (53/35)

Box (24/20)

Tuesday, December 21, 2021

Wednesday 12-22-21

Wednesday 12-22-21

Conditioning:

AMRAP 25

Buy In: 1,000 Meter Row

2 Box Step-Ups (24/20)

2 Chest to Bar Pull-Ups

2 Air Squats

2 Push-Ups


Each round increase by 2 reps until time expires.

Tuesday 12-21-21

 Tuesday 12-21-21


Take 15:00 to work on Handstand Walks or Progressions.


Conditioning:

3 Rounds 

1:00 Max Double Unders 

1:00 Max Plank Up/Downs

1:00 Max Sit-Ups

1:00 Max Farmers Carry (70s/53s)

1:00 Rest

Sunday, December 19, 2021

Monday 12-20-21

Monday 12-20-21

On the 2:00 x 6

Deadlifts 


Conditioning:

AMRAP 4

9 Thrusters (95/65)

9 Burpees


 Rest 2:00


AMRAP 4

7 Thrusters (135/95)

7 Burpees 


Immediately after, take 10:00 to find a 2 Rep Max Thruster.

Thursday, December 16, 2021

Friday 12-17-21

 Friday 12-17-21


On the 1:30 x 9

Sets 1-3: 3 Position 1 Snatches

Sets 4-6: 2 Position 2 Snatches

Sets 7-9: 1 Snatch


Conditioning:

On the 2:00 x 6

30 Double Unders 

10 Alternating Pistols 

10 Push-Ups

Tuesday, December 14, 2021

Wednesday 12-15-21

 Wednesday 12-15-21

On the 2:00 x 6

Deadlifts 


Conditioning:

20-15-10

Devils Press (50s/35s)

Air Squats

AbMat Sit-Ups

Monday, December 13, 2021

Tuesday 12-14-21

Tuesday 12-14-21


Teams of 2

AMRAP 20

40 Foot Handstand Walk

40 KB Reverse Lunges (53/35)

40 Kettlebell Swings (53/35)


Accessory Work:

3 Sets (Not for time)

20 Banded Lat Pull-Downs

20 Banded Good Mornings

100 Hollow Hold Flutter Kicks

Sunday, December 12, 2021

Monday 12-13-21

Monday 12-13-21

On the 2:00 x 6

Split Jerks


Conditioning:

AMRAP 15 

21 Calorie Row

15 Hang Power Cleans (135/95)

9 Lateral Burpees Over the Bar

Friday, December 10, 2021

Saturday 12-11-21

 Saturday 12-11-21


Teams of 2

3 Rounds

1:00 Max Dumbbell Deadlifts 

2:00 Max Dumbbell Shoulder to Overhead 

3:00 Max Dumbbell Box Step-Overs

2:00 Max Criss-Cross V-Ups

1:00 Max Kickouts


DB (50s/35s)

Box (24/20)

Thursday, December 9, 2021

Friday 12-10-21

Friday 12-10-21

EMOM x 8

20 Foot Handstand Walk


Rest 3:00


EMOM x 8 (Alternating Movements)

Sled Push and Pull

:30 Hollow Hold


Rest 3:00


EMOM x 8 (Alternating Movements)

10 Chest to Bar Pull-Ups

15 Goblet Squats (53/35)

Tuesday, December 7, 2021

Wednesday 12-8-21

 Wednesday 11-8-21

On the 2:00 x 6 

Split Jerks


Conditioning:

AMRAP 15

5 Overhead Squat (115/85)

10 Burpee Box Jump-Overs (24/20)

Monday, December 6, 2021

Tuesday 12-7-21

Tuesday 12-7-21


Conditioning: 

AMRAP 20

20 Calorie Row

20 Wallball Sit-Ups (20/14)

20 Overhead Wallball Lunges (20/14)

20 Wallball Russian Twists (20/14)

20 Pull-Ups


Accessory Work:

3 Sets, Not for Time

10 Single-leg Glute Bridges (2 second pause) each leg

15 Push-Ups

:60 Hollow Hold

Sunday, December 5, 2021

Monday 12-6-21

 Monday 12-6-21


On the 2:00 x 6

Deadlifts 


Conditioning:

AMRAP 4

35 Double Unders 

9 Thrusters (95/65)

Rest 2:00

AMRAP 4

35 Double Unders 

7 Thrusters (115/85)

Rest 2:00

AMRAP 4

35 Double Unders 

5 Thrusters (135/95)

Friday, December 3, 2021

Saturday 12-4-21

 Saturday 12-4-21


Teams of 2

AMRAP 12

15/12 Calorie Row 

10 Power Snatches (105/75)

20 Foot Handstand Walk


Rest 3:00


AMRAP 12

15/12 Calorie Row 

10 Clean and Jerks (105/75)

10 Toes to Bar

Friday 12-3-21

Friday 12-3-21

Conditioning:

EMOM x 8 (Alternating Movements)

20 Wallballs (20/14)

3 Wallwalks


Rest 3:00


EMOM x 8 (Alternating Movements)

:45 Plank

45 Double Unders 


Rest 3:00


EMOM x 8

1-2 15 foot Rope Climbs