Tuesday 12-31-24
NEW YEARS EVE WOD
31 Dumbbell Deadlifts
29 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: 2024 Meter Row
10:00am class only! Reserve on MindBody app!
Monday 12-30-24
Conditioning:
AMRAP 6
10 Shuttle Runs
20 Box Step Ups
30 Single Arm Russian KBS (15/arm)
Rest 2:00
AMRAP 5
8 Shuttle Runs
16 Box Step Ups
24 Single Arm Russian KBS (12/arm)
Rest 2:00
AMRAP 4
6 Shuttle Runs
12 Box Step Ups
18 Single Arm Russian KBS (9/arm)
Accessory Strength:
Accumulate 5:00 Plank (any type)
Saturday 12-28-24
Teams of 2
AMRAP 18
60 Double Unders
20 Syncro Single Arm DB Burpee to Overhead (50/35)
20 Toes to Bar
20 Tandem Deadlifts
Rest 2:00
AMRAP 4
Handstand Walk Distance
Friday 12-27-24
Conditioning:
AMRAP 12
5-10-15-20…
Calorie Row
WB
Rest 4:00
AMRAP 8
5-10-15-20…
Reverse WB Burpees
WB Box Step-Ups
WB (20/14)
Box (24/20)
Accessory Strength:
Parallette L-Sit Hold
HS Hold
Tuesday 12-24-24
“12 DAYS OF CROSSFIT”
1 Squat Clean
2 Push Press
3 Deadlifts
4 Burpees
5 Toes to Bar
6 Box Jumps
7 Handstand Push Ups
8 Reverse KB Goblet Lunges
9 Kettlebell Swings
10 Alternating Pistols
11 AbMat Sit-Ups
12 Thrusters
Barbell (135/95)
Kettlebell (53/35)
Box (24/20)
Monday 12-23-24
Conditioning:
3 Rounds
Work :45/Rest :15
Shuttle Runs
Right Side Plank
Row Calories
Left Side Plank
Echo Bike Calories
Hollow Hold
Ski Erg Calories
Arch Hold
Skill Work:
Bar Muscle Ups/Progressions
Or
Accessory Strength:
Single Arm Banded Pull Downs
Single Arm Banded Tricep Press Downs
Negative Banded Strict Press
Saturday 12-21-24
Teams of 2
AMRAP 24
Buy In: 200 Crossovers
30 WB Thruster Passes
30 WB Box Step Overs
30 WB Push Press Passes
*Every 3:00, each complete a 15 ft. Rope Climb.
WB (20/14)
Box 24/20)
Friday 12-20-24
Snatch Technique
Conditioning:
30-20-10
Calorie Row
Push-ups
Chest to Bar Pull-ups
Cap 12:00
Wednesday 12-18-24
Skill: Double Unders
Conditioning:
On the 2:00 x 6
25 Double Unders
10 Alternating Snatches (50/35)
5 Burpees
Accessory Strength:
KB Goblet Cyclists
KB Goblet CossackSquats
Tuesday 12-17-24
EMOM x 40
Minute 1: 7 Power Cleans (135/95)
Minute 2: 7 Shoulder to Overhead (135/95)
Minute 3: 14 Lateral Burpees Over the Bar
Minute 4: Rest
Minute 5: 14 Ring Row Face Pulls
Minute 6: 14 Alternating Pistols
Minute 7: 28 Lateral Jumps Over the Bar
Minute 8: Rest
Monday 12-16-24
Conditioning:
AMRAP 15
1-2-3-4-5….
Wall Walks
5-10-15-20-25
Box Jump Overs (24/20)
5-10-15-20-25
Toes to Bar
Accessory Strength:
DB Tricep Kickbacks
Double DB Floor Press
Alternating Double DB Strict Press
Friday 12-13-24
Conditioning:
3 Rounds
AMRAP 2
Calorie Row
AMRAP 1
Strict Pull-ups
AMRAP 2
Calorie Row
AMRAP 1
V-ups
AMRAP 2
Calorie Row
AMRAP 1
Push-ups
Rest 1:00
Accessory Strength:
3-4 Sets
100 Ft Single Arm Overhead Carry/Side
100 Ft Single Arm Plate Grip Carry/Side
Wednesday 12 -11-24
Teams of 2
AMRAP 20
10 Shuttle Runs
10 DB Shuttle Farmers Carry (50s/35s)
10 Single Arm DB Overhead Shuttle Carry (50/35)
40 Single Arm DB Box Step Ups (50/35)(24/20)
*1 Shuttle is 25 Ft down and 25 Ft back.
Accessory Strength:
Accumulate…
2:00 Wall Sit (just below parallel)
2:00 Hollow Hang
2:00 Plank on Forearms
Tuesday 12-10-24
Skill Work:
Toes to Bar
Handstand Walk
Conditioning:
EMOM x 20
Minute 1: 40 Double Unders
Minute 2: 12 Deadlifts @ 60% of 1RM
Minute 3: 14 DB Hang Clean and Jerks (50/35)
Minute 4: 16 Toes to Bar
Minute 5: Rest
Monday 12-9-24
Snatch Technique
Conditioning:
AMRAP 6
6 Power Snatches (115/85)
12 Front Rack Lunges (115/85)
Rest 2:00
AMRAP 4
4 Squat Snatches (95/65)
8 Front Rack Reverse Lunges (95/65)
Saturday 12-7-24
Teams of 2
0:00-5:00
AMRAP
40 Double Unders
20 Hang Power Cleans (95/65)
20 Burpees
5:00-10:00
AMRAP
20 Front Squats (95/65)
20 Pull-Ups
20 Push-Ups
10:00-15:00
AMRAP
20 Calorie Row
20 Thrusters (95/65)
20 Kickouts
15:00-25:00
Establish a Max Thruster
Friday 12-6-24
Deadlifts
Conditioning:
AMRAP 20
20 Kettlebell Swings
20 KB Goblet Box Step Overs
20 KB Suitcase Deadlifts (10/side)
*Every 4:00, complete 20 Alternating Single Leg V-ups.
Box (24/20)
KB (53/35)
Wednesday 12-4-24
Cleans
Conditioning:
On the 2:00 x 6
7 Power Cleans
7 Shoulder to Overhead
7 Front Squats
BB: 70% of max Push Jerk
Tuesday 12-3-24
Conditioning:
EMOM x 16
Min 1: 15 Toes to Bar
Min 2: 10 Burpee Box Jumps (24/20)
Min 3: 12/10 Calorie Row
Min 4: Rest
Accessory Strength:
Farmers Carry and Planks
Monday 12-2-24
Conditioning:
15-12-9
WB Thrusters
WB Sit-ups
Then 5 Shuttle Runs
15-12-9
WB Push Press
WB Russian Twists
Then 5 Shuttle Runs
15-12-9
Overhead WB Lunges
Plank over WB
Then 5 Shuttle Runs
WB (20/14)
Cap 20:00
Accessory Strength:
Half-Kneeling Landmine Press
Landmine Meadows
Barbell Curls
Saturday 11-30-24
Teams of 3-5
“Waterfall” style
6 Rounds
10/8 Calorie Row
10 Sit-ups
16 Alternating DB Snatches (50/35)
10 Box Jumps (24/20)
10/8 Calorie Ski Erg/Echo Bike
Cap 30:00
Friday 11-29-24
THANKFUL WOD
11 Thrusters (95/65)
24 Hang Power Cleans (95/65)
11 Air Squats
24 Double uNders
11 Kettlebell Swings (53/35)
24 Front Squats (95/65)
11 pUsh-ups
24 Lunges
