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
