Monday 1-1-24

 Monday 1-1-24

Teams of 2

30 Rounds

6 Box Step-Overs (50/35)

4 Box Dips

2 Box Jumps (24/20)

*Every 3:00, both complete 20 Toe Taps to Target

Accessory:

3-5 Sets

20 Plank Up-Downs

20 Toe Reaches

Saturday 12-30-23

 Saturday 12-30-23

NEW YEARS EVE WOD

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 Burpee to Overhead 

31 Alternating DB Snatches

DB (50s/35s)

Buy Out: 2023 Meter Row

Total Reps = 365 Days!

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

Friday 12-29-23

 Friday 12-29-23

Choose: SKILL or MOBILITY to work on

Conditioning:

EMOM x 20

Minute 1: 40 Speed Steps

Minute 2: 10 Deadlifts at 55-60% of 1RM

Minute 3: 40 Double Unders 

Minute 4: 12-15 Wallballs (20/14)

Minute 5: Rest

Wednesday 12-27-23

 Wednesday 12-27-23

Strength Static Holds

4 Rounds Tabata

- Bottom of Overhead Squat (55/35)

- Wall Sit

- Handstand Hold

- Rest

Conditioning:

On the 2:30 x 5

7 Hang Power Snatches (95/65)

7 Toes to Bar

7 Push-ups 

*Slowest round is score.

Tuesday 12-26-23

 Tuesday 12-26-23

4 Rounds

1:00 Ski, Bike or Row

:45 DB Overhead Walking Lunges (50s/35s)

:15 Rest

1:00 Ski, Bike or Row

:45 Wall Walks

:15 Rest

1:00 Ski, Bike or Row

:45 Air Squats 

:15 Rest

Accessory Strength:

Accumulate 100 Plank Walks and 100 Toe Reaches

Saturday 12-23-23

 Saturday 12-23-23

“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)

Friday 12-22-23

 Friday 12-22-23

Teams of 2

AMRAP 21

80 Ft Handstand Walk

16 Shuttle Runs

32 Box Step Ups (24/20)

*Every 3:00, both complete 10 Kick-Outs

Wednesday 12-20-23

 Wednesday 12-20-23

Deadlift

Conditioning:

100 Single Unders 

25 Power Cleans (155/105)

100 Speed Steps

25 Power Cleans (155/105)

100 Double Unders

Cap 15:00

Tuesday 12-19-23

 Tuesday 12-19-23

Shoulder to Overhead

Conditioning:

4 Rounds

5 Burpees

10 Handstand Push-ups 

15 Lateral Jumps Over Parallette

Monday 12-18-23

 Monday 12-18-23

Conditioning:

AMRAP 15

15 Toes to Bar 

20 Wallballs (20/14)

25 Calorie Row 

Core Strength:

Accumulate 4:00 Forearm Plank on Wallball

Accumulate 100 Wallball Sit-ups (20/14)

Friday 12-15-23

 Friday 12-15-23

Power Cleans

Conditioning:

20 Thrusters

15 Pull-ups 

10 Thrusters 

5 Pull-ups 

10 Thrusters

15 Pull-ups 

20 Thrusters 

BB (105/85)

Wednesday 12-13-23

 Wednesday 12-13-23

Conditioning:

5 Rounds

Work 1:30/Rest :30

10 KB Goblet Box Step Overs

10 Burpees

Max Toes to Bar

*Score is total Toes to Bar

KB (53/35) Box (24/20)

Accessory Strength:

3 Sets

:30 Handstand Hold

:30 Glute Bridge Abductions

:30 Chin Over Bar

Rest :30-:60 after the “Holds”

Tuesday 12-12-23

 Tuesday 12-12-23

Row Conditioning:

Max Calories

5:00

4:00

3:00

2:00

1:00

*Rest 1:00 after each round.

*Score is total calories.

Accessory Strength:

3 Sets

15 Seated Double DB Press

15 DB Pullovers

15 Double DB Lateral Raises

Monday 12-11-23

 Monday 12-11-23

Conditioning:

EMOM x 4

5 Power Snatches

Rest 1:00

EMOM x 4

5 Overhead Squats

Rest 1:00

EMOM x 4

3 Power Snatches + 3 Overhead Squats 

BB: 75% of 1RM Power Snatch

Core Blast:

4 Rounds

Work :20/Rest :20

-Hollow Tuck-ups 

-Alternating Single Leg Pike Lifts

-Star Plank

Saturday 12-9-23

 Saturday 12-9-23

Teams of 2

AMRAP 21

9 Dumbbell Deadlifts 

6 Dumbbell Hang Clean and Jerks

3 Dumbbell Front Squats

*Every 3:00, both complete 10 Burpee Box Jump Overs.

DB(50s/35s)

Box (30/24)

Friday 12-8-23

 Friday 12-8-23

3 Rounds

2:00 @ each station

-Ski Erg :30 Sprint/:30 Rest x 2

-Handstand Walk/Progressions 

-Shuttle Runs :90 Run/:30 Rest

-Sandbag Carry :45 Carry/:15 Rest x 2

-Bike :30 Sprint/:30 Rest x 2

-Toes to Bar AMRAP sets of 3

Wednesday 12-6-23

 Wednesday 12-6-23

Push Press & Push Jerk

Conditioning:

50-40-30-20

Calorie Row 

Wallballs (20/14)

Cap 15:00

Tuesday 12-5-23

 Tuesday 12-5-23

Cleans

Conditioning:

1 Wall Walk

5 Cleans

2 Wall Walks

5 Cleans 

3 Wall Walks

5 Cleans 

3 Wall Walks

5 Cleans 

2 Wall Walks

5 Cleans

1 Wall Walk

BB (135/95)

Monday 12-4-23

 Monday 12-4-23

Deadlifts 

Conditioning:

On the 2:00 x 6

10 Chest to Bar Pull-ups 

10 Lateral Burpees Over Bar

*Slowest round is score.

Saturday 12-3-23

 Saturday 12-3-23

Teams of 3

AMRAP 21

Specifics will be posted at class…however, the following movements will be involved:

Speed Steps

Plank

Plate Ground to Overhead

Lateral Plate Side Step Overs

Sandbags Over Boxes

Friday 12-1-23

 Friday 12-1-23

Cleans

Conditioning:

5 Rounds

6 Shoulder to Overhead

8 Back Squats 

10 Back Rack Lunges

BB(155/105)