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)
