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!🥳
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)
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
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)
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)
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
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
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.
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
Wednesday 12-15-21
On the 2:00 x 6
Deadlifts
Conditioning:
20-15-10
Devils Press (50s/35s)
Air Squats
AbMat Sit-Ups
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
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
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)
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)
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)
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
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)
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
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
