Friday 12-30-22
AMRAP 24
Teams of 2
20 Kick-outs
20 Box Step-ups (24/20)
20 Push-ups
20 Box Jump-overs (24/20)
*Every 4:00, Complete 4 Rope Climbs
Friday 12-30-22
AMRAP 24
Teams of 2
20 Kick-outs
20 Box Step-ups (24/20)
20 Push-ups
20 Box Jump-overs (24/20)
*Every 4:00, Complete 4 Rope Climbs
Wednesday 12-28-22
Conditioning:
4 Rounds
Minute 1: Max Toes to Bar
Minute 2: :45 Plank
Minute 3: :45 Wall Sit (just below parallel)
Minute 4: Max Strict Pull-ups
Minute 5: Rest
Finisher:
20-15-10
Double Unders
Sit-ups
Tuesday 12-27-22
On the 1:30 x 8
1 Complex =
1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat
Conditioning:
3 Rounds
500 Meter Row
20 Overhead Squats (115/85)
Cap 12:00
Monday 12-26-22
Conditioning:
21-15-9
Cleans (135/95)
Burpees
Cap 10:00
On the 2:00 x 6
Deadlifts
Friday 12-23-22
“12 Days of CrossFit”
1 Power 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 12-21-22
AMRAP 30
Teams of 2
40 Calorie Row
40 Air Squats
40 Push-ups
80 Foot Dumbbell Walking Lunges (50s/35s)
80 Foot Handstand Walk
80 Foot Farmer’s Carry (50s/35s)
Tuesday 12-20-22
Conditioning:
30-20-10
Alternating Dumbbell Snatches (50/35)
Dumbbell Box Step-ups (50/35)(24/20)
*Complete 10 Shuttle Runs after each round.
Cap 15:00
Finisher:
5-4-3-2-1
Burpees
Ring Rows
Monday 12-19-22
4 Rounds
Minute 1: 20 Wallballs (20/14)
Minute 2: 3 Wall Walks
Minute 3: 40 Double Unders
Minute 4: 10 Handstand Push-ups
Minute 5: Rest
Accessory Work:
3 Sets
:30 Hollow Hang
:30 Hollow Arch Hang
:30 Knee Tuck Hang
*Rest :30 between each movement
Saturday 12-17-22
Teams of 3
15 Complex
60 Calorie Row
12 Complex
45 Calorie Row
9 Complex
30 Calorie Row
1 Complex =
3 Deadlifts
2 Hang Power Cleans
1 Shoulder to Overhead
(95/65)
*One teammate completes one complex at a time.
*While one teammate rows, the other two hold their barbells overhead.
Friday 12-16-22
Conditioning:
EMOM x 6 (Alternating Movements)
2 Rope Climbs
20 Pistols (10/leg)
Rest 2:00
EMOM x 6 (Alternating Movements)
20 Dumbbell Snatches (10/arm) (50/35)
20 V-Ups
Rest 2:00
EMOM x 6 (Alternating Movements)
Max Supinated Strict Pull-ups
:30 Plank
Wednesday 12-14-22
Conditioning:
5 Rounds
Work 2:00/Rest 2:00
Round 1: 15 Calorie Row + Max Box Jumps(24/20)
Round 2: 15 Calorie Row + Max AbMat Sit-ups
Round 3: 15 Calorie Row + Max Kettlebell Swings (53/35)
Round 4: 15 Calorie Row + Max Box Jump Overs (24/20)
Round 5: 15 Calorie Row + Max KB Russian Twists (53/35)
Accessory Work:
3 Sets
15 Banded Lat Pull Downs
15 Reverse Banded Squats
30 Side Plank Hip-Dips (15 each side)
Monday 12-12-22
On the 2:00 x 6
Deadlifts
Conditioning:
Teams of 2
30 Rounds
3 Chest to Bar Pull-ups
4 Push-ups
5 Toes to Bar
Cap 18:00
*One person works at a time completing one full round, alternating back and forth.
*Every 3:00, both complete 6 burpees.
Wednesday 12-7-22
On the 1:30 x 9
Sets 1-3: 3 Snatch Balance
Sets 4-6: 3 Position 1 Snatches
Sets 7-9: 3 Position 2 Snatches
Conditioning:
AMRAP 4
6 Power Snatches (105/75)
30 Double Unders
Rest 3:00
AMRAP 4
6 Thrusters (105/75)
30 Double Unders
Tuesday 12-6-22
Conditioning:
AMRAP 20
24 Calorie Row
12 Burpees Over the Erg
12 Push-ups
12 Box Clear Overs (24/20)
Accessory Work:
3 Sets
20 Wall Mountain Climbers
10 Reverse Banded Squats
Monday 12-5-22
On the 2:00 x 5
Stamina Squats
Conditioning:
10 Rounds
3 Wall Walks
5 Handstand Push-ups
7 Toes to Bar
Cap 12:00
Saturday 12-3-22
“EARN THOSE TEARS”
Teams of 2
AMRAP 22
2 Power Snatches (96/65)
2 Overhead Squats (95/65)
2 Burpees
* Increase by 2 reps each round.
* You go, I go style
* After each round, each person will complete 4 Bar Muscle Ups/Progression, one person works while the other person rests.
Friday 12-2-22
On the 1:30 x 9
Sets 1-3: 3 Position 1 Cleans
Sets 4-6: 3 Position 2 Cleans
Sets 7-9: 2 Cleans
Conditioning:
AMRAP 12
21/18 Calorie Row
15 Toes to Bar
9 KB Goblet Squats (70/53)