WOD

Today’s Workout

Strength

• 10-8-6-4-2-4-6-8-10 Bench Press
  • *Between every set, complete 10 DB Shoulder Shrugs and 10 Bent Over Reverse Flies

Conditioning

• For Time
  • 21-15-9
    • Assault Bike Calories
    • KB Swing (70/53#)
      • *15 Box Jump Overs after every set (24/20″)

Today’s SWEAT Workout

• Run Intervals:
  400m Every 3:00 x 4
  200m Every 2:00 x 4

  Following final 2:00 interval, immediately begin:

  EMOM16:
  1- :20 Weighted Reverse Lunges + :20 Jumping Lunges
  2- :40 Wall Sit
  3- :40 Flutter Kicks
  4- :40 Push Ups

Today’s Workout

Conditioning

• For Time:
  • 8 Sandbag Over Shoulder
    40 Abmat Sit Ups
    80 Double Unders
    4 Rope Climbs
    80 Wallballs (20/14#)
    4 Rope Climbs
    80 Double Unders
    40 Abmat Sit Ups
    8 Sandbag Over Shoulder

Today’s CrossFit Workout 

Conditioning

• AMRAP20
  • 40 Calorie Row/Ski
  • 40 Single Arm DB Thrusters (50/35#) * alternate every 10 reps
  • 20 Burpee Box Jump Overs (24/20”)

Today’s Workout 

• 5 Rounds For Time
  • 2 Rope Climbs
  • 20 Pistols
  • 40 Double Unders

Modified schedule due to Holiday- please be sure to check Wodify for Class Times!

Today’s Workout

• 40:00 Running Clock

  0:00-15:00, Alternating Movements with a partner:
  200m Run
  10 DB Step Ups
  8 Burpee Box Jump Overs
  5 Devil Press
  20 Hollow Rocks

  15:01- 20:00
  Max Calorie Machine

  20:01-35:00, Alternating Rounds with a partner:
  5 Strict Pull Ups
  10 Renegade Rows
  15 Floor Press

  35:01-40:00
  Max Calorie Machine

Today’s CrossFit Workout

• Against a 16:00 Clock
  • 3 Rounds
    • 60 Double Unders
      20 Deadlifts (155/105#)
      30 Double Unders
      10 Shoulder to Overhead
• In remaining time, find a heavy complex of:
  • 4 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to OH

Today’s SWEAT Workout

• AMRAP5
  Bike/Row/Ski

  AMRAP10
  10 Alt. Devil Press
  10 Pushups
  10 Plank Passes

  AMRAP5
  Bike/Row/Ski

After Party

• Max Effort Wall Sit

Today’s Workout

Skill

• We will spend time reviewing the pistol. For those that are efficient at pistols, practice weighted pistols or another skill

Conditioning

• AMRAP20
  • 10 C2B Pullups
    15 Pushups
    20 Alt. Pistols
    *every 3 rounds, Run 400m

Today’s CrossFit Workout

Strength

• EMOM6: 3 TNG Power Snatches

Conditioning

• 5 Rounds
  • 12/9 Cal Assault Bike
    9 Power Snatches (95/65#)
    6 Bar Facing Burpees

Rest 1:30 between rounds or go relay style w/ a partner. 

Today’s SWEAT Workout

• For Time:
  • 10-20-30-40-50
    Cal Row/Ski
    Jumping Lunges
    Single Leg V-Ups (Alt)
    DB Alt. Hang Clean and Jerk

Today’s Workout

Conditioning

• For Time:
  • 1000m Run
    50 Dual DB Alt. Push Press
    100m Farmer Carry
    50 Toes To Bar
    100m Farmer Carry
    50 Dual DB Alt. Push Press
    1000m Run

• Today’s Workout 

Strength

• Back Squat 8 x 2

Conditioning 

• 2:00 on/ 2:00 off x4
  • 24’ Sandbag Walking Lunge
  • 8 Sandbag Squats
  • 24’ Sandbag Walking Lunge
  • Max Sandbag Over Shoulder

Today’s Sweat Class 

• 15 Rounds
  • 200m Run
  • 10 Wallballs
  • 10 Box Jumps + step down
  • 10 Sit Ups