CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
2 Rounds of:
4 minute AMRAP:
7 Overhead Squats (115/80)
21 Double Unders
*Rest 2 minutes*
WEDNESDAY 171213
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
3 Rounds for Time:
Run 800 meters
Row 1000 meters
TUESDAY 171212
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
30 Back Rack Lunge (155/105)
15 Box Jump Over (24/20)
15 Toes to Bar
MONDAY 171211
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Nate"
AMRAP in 20 minutes of:
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24)
SATURDAY 171209
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Chest to Bar Pull-ups
50 Thrusters (75/55)
50 Calorie Row
FRIDAY 171208
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Jerk 3-3-3-3-3
WORK CAPACITY:
For Time:
20 Box Jumps 30"
30 Box Jumps 24"
50 Box Jumps 20"
THURSDAY 171207
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Power Snatch (75/55)
20 Bar Facing Burpees
20 Calorie Row
WEDNESDAY 171206
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
Run 800 meters
100 Wall-Balls (20/14)
Run 800 meters
TUESDAY 171205
CONDITIOINING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for Time:
8 Deadlifts (155/105)
25 Double Unders
8 Power Cleans (155/105)
25 Double Unders
8 Push Jerks (155/105)
25 Double Unders
MONDAY 171204
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
2017 CrossFit Lift-Off Workout
AMRAP in 12 minutes of:
25 Pull-ups
50 Calorie Row
100 Overhead Squats (45/35)
50 Box Jumps (24/20)
25 Pull-ups
SATURDAY 171102
CONDITIONING:
Coaches Choice
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds for Time of:
20 Unbroken Deadlifts (225/155)
*rest as little as possible between sets*
FRIDAY 171201
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
250 meter Row
20 Dumbbell Snatch (50/35)
20 Box Jumps (24/20)
THURSDAY 171130
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
50-40-30-20-10 Reps for Time of:
Walking Lunge Steps
Ab-mat Sit-ups
WEDNESDAY 171129
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Eva"
5 Rounds For Time:
Run 800 meters
30 Kettlebell Swings (32/24)
30 Pull-ups
TUESDAY 171128
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
42 Wall-Balls (20/14)
21 Back Squat (205/145)
30 Wall-Balls (20/14)
15 Front Squat (205/145)
18 Wall-Balls (20/14)
9 Overhead Squats (205/145)
MONDAY 171127
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds For Time:
25 Double Unders
8 Dumbbell Power Cleans (50/35)
25 Double Unders
8 Dumbbell Lunges (50/35)
25 Double Unders
8 Dumbbell Burpee Deadlift (50/35)
SATURDAY 171125
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225/155)
FRIDAY 171124
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
24 Double Unders
12 Bar Facing Burpees
6 Power Snatch (135/95)
THURSDAY 171123
CONDITIONING:
Coaches Choice
WORK CAPACITY:
21-15-9 Reps for Time of:
Dumbbell Squat Clean Thruster (50/35)
Pull-ups
WEDNESDAY 171122
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
20 Wall Walks For Time
