WOD

December 12th Class Program
A) 3 Sets
AMRAP Strict Pronated Pull-up
Immediately into
5-10 Banded Strict Pronated Pull-ups
Rest as needed

CrossFit:
12 Days of Christmas
1: Muscle Up
2: Shoulder to Overhead @ (Beg: 95/65lbs, Int: 115/75lbs, Adv: 135/95lbs)
3: Front Squat @ (Beg: 95/65lbs, Int: 115/75lbs, Adv: 135/95lbs)
4: Hang Clean @ (Beg: 95/65lbs, Int: 115/75lbs, Adv: 135/95lbs)
5: Deadlift @ (Beg: 95/65lbs, Int: 115/75lbs, Adv: 135/95lbs)
6: Cal Assault Bike
7: Toes to Bar
8: Box Jumps w/ Step Down
9: Wallballs
10: HSPU
11: Cal Row
12: Burpees

Bootcamp
12 Days of Christmas
1: Strict Pronated Pull-up – added weight if able
2: DB Shoulder to Overhead
3: DB Front Squat
4: DB Hang Clean
5: DB Deadlift
6: Cal Assault Bike
7: Toes to Bar/Toes to RIng
8: Box Jumps w/ Step Down
9: Wallballs
10: Hand Release Push-ups
11: Cal Row
12: Burpees

December 11th Class Program
CrossFit:
A) Front Squat
6×8 @ Challenging Weight
Rest 90sec between sets

B) 15min @ High Sustained Effort
30 Cal Bike/Row
15 Clean to Overhead @ 75/55lbs
+
5min Rest/Prep

C) 12min @ High Sustained Effort
50 Double Unders
20 Wallballs @ 20/14lbs to 10/9ft Target
20 Box Jump Overs @ 24/20″ w/ Step Down
+
5min Rest/Prep

D) 10min @ High Sustained Effort
13 Cal Ski Erg
9 Banded Pull-ups (ADV: Kipping Pull-ups)
5 Thrusters @ 115/75lbs

Bootcamp
A) 4 Sets @ High Effort
1min Reverse Sled Drag
Immediately into
15 1 & 1/4 Goblet Squats
Rest 2-3min

B) 15min @ High Sustained Effort
30 Cal Bike/Row
15 DB Clean to Push Press
+
5min Rest/Prep

C) 12min @ High Sustained Effort
50 Double Unders
20 Wallballs @ 20/14lbs to 10/9ft Target
20 Box Jump Overs @ 24/20″ w/ Step Down
+
5min Rest/Prep

D) 10min @ High Sustained Effort
13 Cal Ski Erg
9 Banded Pull-ups (ADV: Kipping Pull-ups)
5 DB Thrusters @ 50/35lbs

December 10th Class Program
CrossFit:
A) Deadlift
3×5 @ Challenging Weight @ 22X1

B) 10min EMOM
1st: 15-20 Bent Over Barbell Rows
2nd: 30sec Dual KB Front Rack Wall Sits

C) 13min AMRAP
60 Cal Row
50 Deadlifts @ 185/125lbs
40 Toes to Bar/Toes to Ring
30 Bar Facing Burpees

D) Barbell Hip Thrust From Floor
4×8-12 @ 2116
Rest as needed between sets

Bootcamp
A) 3 Sets @ High Effort
10-12 Deadlifts
15 Cal Assault Bike/Ski Erg
10/leg Walking Lunges
Rest 2min

B) 15min EMOM
1st: 10-15 Barbell Hip Thrusters from Floor
2nd: 6-10 Pull-ups
3rd: 30sec Dual KB Front Rack Wallsit

C) 13min AMRAP
60 Cal Row
50 Dual KB Deadlifts @ 24/16kg per hand
40 Feet Elevated Ring Rows
30 Burpees to a 6″ Target

December 9th Class Program
A) 4 Sets @ High Sustainable Effort
60sec Row/Bike/Ski
60sec Rest/Walk
60sec Burpee Box Jump Overs @ 24/20″
60sec Rest/Walk
60sec Row/Bike/Ski
60sec Rest/Walk
60sec American KB Swings @ 24/16kg
60sec Rest/Walk
+
5min Rest/Prep

B) 25min @ 75%/Moderate Effort
4min Row/Bike/Ski
3min Alt Step-ups @ 20″
2min No Push-up Burpees
1min Single Skips

December 8th Class Program
CrossFit:
A) Strict Press
4×12-15 (each set near failure)

B) 10min EMOM
1st: 6-10 Strict Pronated Pull-ups (ADV 8-15 Kipping Pull-ups)
2nd: 8-12 Hand Release Push-ups (ADV 8-15 Kipping HSPU)

10 Sets @ High Sustained Effort
9 Cal Row/Ski
7 Box Jump Overs @ 24/20″
5 Burpees
1 Rope Climb
Rest 60sec

Bootcamp
A) 4 Rounds @ High Effort
15-20 Seated DB Strict Press
15-20 Dual DB Bent Over Rows
30 Alt Step-ups @ 20″

B) 15min EMOM
1st: 15-20 Ring Rows
2nd: 10-15 Bench Press @ Moderate to Challenging Weight
3rd: 8-12 Cal Row/Bike/Ski

C) 10 Sets @ High Effort
9 Cal Row/Ski
7 Box Jump Overs @ 24/20″
5 Burpees
1 Rope Climb (or 3 Strict Pull-ups)
Rest 60sec

December 7th Class Program
CrossFit:
A) 2 Rounds @ High Effort
10-8-6-4-2
Back Squats @ Challenging Weight
Assault Bike Calories
Rest 5min
Repeat

B) 3 Sets @ High Sustained Effort
12-15 Rear Foot Elevated Split Squats
Rest 60sec between each leg

C) Hang Squat Clean
2-3 Reps Every Minute X 8min @ Moderate Weight

D) 8min AMRAP
2 Hang Squat Cleans @ (Beg: 95/65lbs) (Int: 135/95lbs) (Adv: 185/125lbs)
8 Toes to Bar/Toes to Ring
35 Double Unders

Bootcamp
A) Complete @ High Effort
20-18-16-14-12
Dual DB Front Squats
Cals on Row/Bike

B) 4 Sets @ High Effort
150m Row
20 Right Leg RFESS
150m Row
20 Left Leg RFESS

C) 8min AMRAP
4 DB Squat Cleans
8 Toes to Ring
35 Double Unders or 70 Single Skips

December 6th Class Program
Rest Day

December 5th Class Program
A) Strict Pronated Pull-up
Accumulate 35/28 Reps in as few sets as possible

2 Rounds for Time
30sec Work / 30sec Rest
Work through each movement during work periods
80/60 Cal Row/Bike/Ski
40 Hang Power Cleans @ 95/65lbs
40 DB Bench Press @ 50/35lbs/hand
40 Toes to Ring

C) 8min EMOM
1st: 20sec Hollow Hold
2nd: 15-20 Bilateral Upright Row

D) 3 Sets
30sec Stir the Pot on Stability Ball
1min rest

December 4th Class Program
CrossFit:
A) Front Squat
4×12
Rest 2.5min Between Sets

B) 15min @ Tough but Sustained Effort
30 Cal Row/Bike
15 DB Push Press @ 50/35lbs per hand
10 Russian KB Swings @ 32/24kg

C) 10min @ High Sustained Effort
15 Thrusters @ 75/55lbs
20/16 Cal Assault Bike

D) 5min @ High Sustained Effort
10 Hang Power Snatches @ 75/55lbs
3 HSPU or 6-10 HR Push-ups

Bootcamp
A) 3 Sets @ High Effort
1min Row/Bike
20 Goblet Squats @ Moderate to Challenging Weight
Immediately into
15-20 Jump Squats for Max Height
rest 2min

B) 15min @ Tough but Sustained Effort
30 Cal Row/Bike
15 DB Push Press
10 Russian KB Swings

C) 10min @ High Sustained Effort
15 DB Thrusters
20/16 Cal Assault Bike

D) 5min @ High Sustained Effort
10 Alt DB Snatches
10 Hand Release Push-ups

December 3rd Class Program
CrossFit:
A) Complete @ High Effort
8-7-6-5
Deadlifts @ 225/135-155lbs
Bar Facing Burpees
Rest 5min
8-7-6-5
Deadlifts @ 225/135-155lbs
Cal Row/Bike

B) 12min EMOM
1st: 10-15 DB Rows on Right Arm
2nd: 10-15 DB Rows on Left Arm
3rd: 30sec Dual KB Front Rack Carry

C) 10min AMRAP
1 Rope Climb
4/leg Front Rack Reverse Lunges @ 135/95lbs
8 Cal Assault Bike

D) 10min AMRAP
15 Toes to Bar
10-15 Bent Over Barbell Rows @ 135/95lbs
50 Air Squats

Bootcamp
A) 10min @ High Sustained Effort
2-4-6-8-10-12…etc
Dual KB Deadlifts
Cal Row/Bike

B) 12min EMOM
1st: 10-15 Ring Rows
2nd: 20 Alt Jump Lunges
3rd: 30sec Dual KB Front Rack Carry

C) 10min AMRAP
1 Rope Climb or 3 Strict Pronated Pull-ups
4/leg Front Rack Reverse Lunges @ 135/95lbs
8 Cal Assault Bike

D) 10min AMRAP
15 Toes to Ring
10-15 Bent Over Barbell Rows @ Challenging Weight
50 Air Squats

December 2nd Class Program
A) 4 Sets @ High Sustained Effort
60sec Row/Bike/Ski
60sec Rest/Walk
60sec Box Jumps w/ Step Down
60sec Rest/Walk
60sec Burpees to a 6″ Target
60sec Rest/Walk
+
5min Rest/Prep

B) 30min @ 75%/Moderate Effort
1000m Row/Ski or 1.4 Mile Assault Bike
1min Double Under Practice or 100 Singles
30 No Push-up Burpees
20sec Hollow Body Hold
30 Alt Step-ups @ 20″

December 1st Class Program
Crossfit:
A) Strict Press
4×10-12 @ Challenging Weight (aim to be 1 rep from failure)
Rest as needed

B)For Time
12-9-6-3
Bench Press
Strict Supinated Chest to Bar Pull-up

C)3 Sets @ Tough/ Sustained Effort
500m Row
10 Power Cleans @ 135/95lbs
10 HSPU
Rest 2min

D) 3 Sets @ Tough/ Sustained Effort
500m Ski Erg or 0.8 Mile Assault Bike
15 Deadlifts @ 135/95lbs
10 Pull-ups (Kipping for Adv)
Rest 2min

Bootcamp:
A) 15 mins @ High Effort:
2-4-6-8-10-12…etc
DB Bench Press
Strict Supinated Pull-up
8-8-8-8-8-8…etc Cal Assault Bike

B) 3 sets @ High Effort
500m Row
12 DB Power Cleans @ 50/35lbs per hand
12 DB Push Press
Rest 2min

C) 3 sets @ High Effort
500m Ski Erg or 0.8 Mile Assault Bike
15 Deadlifts @ 135/95lbs
10 Pull-ups (Kipping for Adv)
Rest 2min

November 28th Class Program
A) 10min EMOM
1st: 15-20 Bent Over Barbell Row
2nd: 20sec/arm Side Plank

B)3 Sets @ High Sustained Effort
500m Row
20 Hang Power Snatches @ 75/55lbs
15 Bar Facing Burpees
Rest 3min

C) 3 Sets @ High Sustained Effort
1 Mile Assault Bike
15 HSPU or 20 Push Press
50 Double Unders
Rest 3min

November 27th Class Program
CrossFit:
A) Front Squat
3×16

B) 15min @ High Sustained Effort
12 Cal Row
10 DB Bench Press
5 DB Thrusters
12 Cal Row
15 DB Front Squat
5 Burpees to a 6″ Target
+
5min Rest/Prep

C) 10min @ High Sustained Effort
1 Rope Climb
4 Russian KB Swings
8 Box Jump Overs
+
5min Rest/Prep

D) 5min @ High Effort
5min Row/Bike/Ski for Cals

Bootcamp
A) 3 Sets @ High Effort
2min Row/Bike/Ski
20 DB Walking Lunges
Rest 2min

B) 15min @ High Sustained Effort
12 Cal Row
10 DB Bench Press
5 DB Thrusters
12 Cal Row
15 DB Front Squat
5 Burpees to a 6″ Target
+
5min Rest/Prep

C) 10min @ High Sustained Effort
1 Rope Climb
4 Russian KB Swings
8 Box Jump Overs
+
5min Rest/Prep

D) 5min @ High Effort
5min Row/Bike/Ski for Cals

November 26th Class Program
CrossFit:
A) 10min EMOM
5 Deadlifts @ 225/135-155lbs
25 Double Unders

B) 4 Sets @ High Effort
10-15 Pendlay Rows @ 12X1
30sec/arm Side Plank
Rest as needed

C) 20min AMRAP
8 Toes to Bar
10 Single Arm Hang Clean & Jerks @ 50/35lbs (5/arm)
14 Cal Row

Bootcamp
A) 10min @ High Sustained Effort
12 Deadlifts
10 Box Jumps w/ Step Down
8 Cal Row/Bike/Ski

B) 4 Sets @ High Effort
10-15 Barbell Hip Thrust from Floor
10-15 Bent Over Barbell Rows

C) 20min AMRAP
8 Toes to Bar
10 Single Arm Hang Clean & Jerks @ 50/35lbs (5/arm)
14 Cal Row

November 25th Class Program
A) 5 Sets @ High Sustainable Effort
30sec Row/Bike
30sec Rest/Walk
30sec Box Jumps w/ Step Down @ 24/20″
30sec Rest/Walk
30sec Row/Bike
30sec Rest/Walk
30sec Burpees to a 6″ Target
30sec Rest/Walk
30sec Row/Bike
30sec Rest/Walk
30sec Double Unders
30sec Rest/Walk

B) 25min @ 75%/Moderate Effort
25min Row/Bike/Ski
Every 5min Complete:
20 Alt Step-ups @ 20″
20 Hollow Rocks
100ft Farmers Walk @ 50/35lbs per hand

November 24th Class Program
CrossFit:
A) Strict Press
4×8-10 @ Challenging Weight (2 RIR)
Rest as needed

B) 10 Rounds for Time
6 Strict Supinated Pull-ups
8-10 Ring Push-ups

C) 15min EMOM
1st: 14 Alt DB Snatches
2nd: 10-15 HSPU
3rd: 8-12 Cal Row

D) 15min EMOM
1st: 10 Power Snatches @ 95/65lbs
2nd: 6-10 Strict Pronated Pull-ups (8-12 Kipping for ADV)
3rd: 8-12 Cal Ski/Bike

Bootcamp
A) 12min @ High Effort
150m Row/Ski
6 Strict Supinated Pull-ups
150m Row/Ski
8-10 Push-ups

C) 15min EMOM
1st: 14 Alt DB Snatches
2nd: 10-15 DB Push Press
3rd: 8-12 Cal Row

D) 15min EMOM
1st: 10 Alt Jump Lunges + 8 American KB Swings
2nd: 10-15 Ring Rows or 6-10 Strict Pronated Pull-ups
3rd: 8-12 cal Ski/Bike

November 23rd Class Program
CrossFit:
A) 5 Sets @ High Effort
500m Row/Bike
8 Back Squats @ Challenging Weight
-no rest

B) 3 Sets @ High Sustained Effort
2min Row/Bike
1min Right Leg Rear Foot Elevated Split Squat
1min Left Leg Rear Foot Elevated Split Squat
Rest 2min

C) 5 Sets @ High Effort
Every 3min Complete:
150m Row/Ski or 10/8 Cal Bike
15 Thrusters @ 75/55lbs
10 Power Cleans @ 75/55lbs

Bootcamp
A) 5 Sets @ High Effort
500m Row/Bike
15 Goblet Squats @ Challenging Weight
-no rest

B) 3 Sets @ High Sustained Effort
2min Row/Bike
1min Right Leg Rear Foot Elevated Split Squat
1min Left Leg Rear Foot Elevated Split Squat
Rest 2min

C) 5 Sets @ High Effort
Every 3min Complete:
150m Row/Ski or 10/8 Cal Bike
15 DB Thrusters @ 35/20lbs/hand
10 Russian KB Swings @ 24/16kg

November 22nd Class Program
Rest Day

November 21st Class Program
A) 5 Sets @ High Effort
2-3 Rope Climbs or 8-12 Strict Pronated pull-ups

B) 4 Sets @ High Sustained Effort
Every 5min Complete
20/16 Cal Row
15 Hang Power Snatches @ 75/55lbs (20 Alt DB Snatches)
20 Air Squats

C) 4 Sets @ High Sustained Effort
Every 5min Complete:
30/24 Cal Assault Bike
10-15 Toes to Bar

November 20th Class Program
CrossFit:
A) Front Squat
2×24 – As heavy as Possible
Rest 3min between sets

B) Dumbbell Bench Press
3×15-20 – each set close to failure

C) 10min @ High Sustained Effort
12 Push Press @ 95/65lbs
25 Double Unders
12 Box Jumps w/ Step Down @ 24/20″
25 Double Unders
+
5min Rest/Prep

D) 10min EMOM @ High Effort
1st: 10 Dual KB Front Squats @ 24/16kg
2nd: 8-12 Clapping Push-ups

Bootcamp
A) 15min @ High Sustained Effort
60 Cal Row/Bike/Ski
50 Wallballs @ 20/14lbs
40 Hand Release Push-ups

C) 10min @ High Sustained Effort
12 Push Press @ 95/65lbs
25 Double Unders
12 Box Jumps w/ Step Down @ 24/20″
25 Double Unders
+
5min Rest/Prep

D) 10min EMOM @ High Effort
1st: 10 Dual KB Front Squats @ 24/16kg
2nd: 10-15 DB Bench Press

November 19th Class Program
CrossFit:
A) 20 Sets
Every 30sec Complete:
2 Deadlifts @ 225/155lbs
3 Bar Facing Burpees

B) 3 Sets @ 85%
2min Row/Bike/Ski
15-20 Bent Over Barbell Rows
15 Russian KB Swings @ 32/24kg
Rest 2min

C) 15min AMRAP
25ft DB Walking Lunge @ 50/35lbs per hand
12 Cal Row
25ft DB Walking Lunge @ 50/35lbs per hand
10 Power Cleans @ 135/95lbs

Bootcamp
A) 10min @ High Sustained Effort
15 Dual KB Deadlifts
15 Burpees to a 6″ Target

B) 3 Sets @ 85%
2min Row/Bike/Ski
15-20 Bent Over Barbell Rows
15 Russian KB Swings @ 32/24kg
Rest 2min

C) 15min AMRAP
8 Alt DB Front Rack Reverse Lunges
12 Cal Row
8 Alt DB Front Rack Reverse Lunges
10 DB Power Cleans

November 18th Class Program
A) 5 Sets @ High Sustainable Effort
30s Hang Power Cleans @ 75/55lbs (Bootcamp: DB Power Cleans)
30s Rest
30s Row/Bike
30s Rest
30s Bar Facing Burpees
30s Rest
30s Jump Lunges
30s Rest

B) 30min @ 75%/Moderate Effort
2min Row/Bike
1min Alt Step-ups @ 20″
1min Single Skips (or DU Practice)
1min Side Plank (30s/arm)
1min Walking Lunges – no added weight

November 17th Class Program
CrossFit:
A) Strict Press
4×6-8 @ Challenging Weight – 3 RIR

B) 6min EMOM
3-5 Strict Supinated Pull-ups addwed weight
OR
6-10 with no added weight’

C) 15min @ 80%
15min Row/Bike – Every 3min Complete:
12 Toes to Bar
10 Bench Press (aim to be 4-5 reps from failure)

C) 15min @ 80%
15min Row/Bike – Every 3min Complete:
1-2 Rope Climbs
10 HSPU

Bootcamp
A) 15min EMOM
1st: 10-15 Dual DB Seated Press
2nd: 5-8 Strict Pull-ups
3rd: 30sec Row/Bike/Ski

B) 15min @ High Sustained Effort
15 Cal Row
15 DB Bench Press
15 Toes to Ring

C) 15min @ High Sustained Effort
15 Cal Assault Bike
2 Rope Climbs or 15 Bent Over Barbell Rows
15 Hand Release Push-ups

November 16th Class Program
CrossFit:
A) 10 Sets @ High Effort
Every 90sec Complete:
10/8 Cal Row/Bike
3 Back Squats @ Moderate to Challenging Effort

B) 10min EMOM
1st: 50ft Dual DB Front Rack Walking Lunges @ 50/35lbs per hand
2nd: 8-10 Burpees over the DB

C) 10min AMRAP
10 Wallballs @ 20/14lbs to 10/9ft Target
10 Box Jumps @ 24/20″ w/ Step Down

Bootcamp
A) 5 Sets @ High Effort
Every 3min Complete:
15/12 Cal Row/Bike/Ski
10 Goblet Squats @ Challenging Weight
10 Russian KB Swings

B) 10min EMOM
1st: 50ft Dual DB Walking Lunges @ 50/35lbs per hand
2nd: 8-10 Burpees over the DB

C) 10min AMRAP
10 Wallballs @ 20/14lbs to 10/9ft Target
10 Box Jumps @ 24/20″ w/ Step Down

November 15th Class Program
Rest Day

November 14th Class Program
CrossFit/Bootcamp:
A) 4 Sets @ High Sustained Effort
Every 6min Complete:
16/12 Cal Row/Bike/Ski
15 Dual DB Front Squats @ 50/35lbs per hand
16/12 Cal Row/Bike/Ski
10 DB Push Press @ 50/35lbs per hand
+
No Rest

B) 10min @ 75%/Moderate Effort
1min Row/Bike/Ski
1min Step ups @ 20″
1min Farmers Walk @ 50/35lbs per Hand
1min No Push-up Burpees
1min Side Plank (30s/arm)
+
5min Rest/Prep

C) 4 Sets @ High Sustained Effort
Every 6 Complete:
16/12 Cal Row/Bike/Ski
16 DB Box Step Over @ 24/20″ @ 50/35lbs per hand
16/12 Cal Row/Bike/Ski
12 HSPU or DB Push Press @ 50/35lbs per hand

November 13th “Class” Program
CrossFit/Bootcamp:
A) 3 Sets @ 85-90%/Tough but Sustained Effort
Every 5min Complete:
2 Rounds
15 Wallballs @ 20/14lbs to 10/9ft Target
12 Alt DB Snatches @ 50/35lbs
25 Double Unders/50 Single Skips
-Row/Bike/Ski @ Easy Pace until next 5min Starts
+
5min Rest/Prep

B) 12min @ High Sustained Effort
12 Bar Facing Burpees
9 Power Cleans @ 115/75lbs
6 Toes to Bar
+
5min Rest/Prep

C) 10min @ High Sustained Effort
1000m Row/Ski or 80/60 Cal Bike
AMRAP with Remaining Time
10 Box Jumps w/ Step Down @ 24/20″
15 Russian KB Swings @ 24/16kg

November 12th Class Program
CrossFit:
A) 5 Sets @ High Effort
Every 2min Complete:
5 Bench Press @ Challenging Weight
1-2 Rope Climbs (ADV: Legless)

B) 8min EMOM
1st: 10-15 Feet Elevated Ring Rows
2nd: 15-20 DB Skull Crushers

C) 4 Sets @ High Sustained Effort
3min “AMRAP”
3 Strict Pull-ups
6 Push-ups
9 Air Squats
Rest 2min

Bootcamp
A) 10min @ High Sustained Effort
30 Cal Row/Bike/Ski
20 TRX/Ring Rows
15-20 Seated Strict Press

B) 8min EMOM
1st: 10-15 DB Bench Press
2nd: 1-2 Rope Climbs or 10-15 Bent Over Barbell Rows

C) 4 Sets @ High Sustained Effort
3min “AMRAP”
3 Strict Pull-ups
6 Push-ups
9 Air Squats
Rest 2min

November 11th Class Program
Gym Closed for Remembrance Day

November 10th Class Program
CrossFit:
Front Squat
30 Reps for Time @ 185/125lbs
-Every time you break complete 20/16 cals on Row/Bike/Ski

B) 20min EMOM
1st: 6-8/leg DB Reverse Lunge @ 50/35lbs
2nd: 6 Bar Facing Burpees + 3 Box Jump Overs @ 24/20″
3rd: 15 DB Deadlifts @ 50/35lbs
4th: 8-12 Cal Row/Bike/Ski

C) For Time
2000m Row/Ski or 3.5 Mile Assault Bike
75 Russian KB Swings @ 32/24kg

Bootcamp
A) 10min @ High Effort
12 Dual KB Front Squats
150m Row/Ski or 10 Cal Bike

B) 20min EMOM
1st: 16 Total DB Reverse Lunges
2nd: 6-10 Burpee Box Jump Over
3rd: 15 Dual KB/DB Deadlift
4th: 8-12 Cal Row/Bike/Ski

C) For Time
2000m Row/Ski or 3.5 Mile Assault Bike
75 Russian KB Swings @ 32/24kg


November 9th Class Program
CrossFit:
A) Complete @ High Effort
5×10 Strict Press
-add weight each set
-no rest between sets

B) 4 Sets @ High Effort
10-15 Strict Pronated Pull-ups
10-20sec Rest
15-20 Bent Over Barbell Rows
Rest 2-3min

C) 12min AMRAP
Hang Snatch @ 75/55lbs
Wallball @ 20/14lbs to 10/9ft Target
Toes to Bar
Double Unders
*Must go IN ORDER from one movement to the next. when you break on a movement, you MUST move on to the next movement. you can do as many or as few reps as you’d like.
*score is total reps completed

Bootcamp
A) For Time
14-12-10-8-6
DB Strict Press
BB Bent Over Row

B) 15min @ 80%
6 DB Thrusters
7 Box Jumps w/ Step Down
8 Cal Row/Bike/Ski
6 Burpees
7 KB Swings
8 Cal Row/Bike/Ski

C) 12min AMRAP
Hang DB Snatch (alternating every 5 reps)
Wallball @ 20/14lbs to 10/9ft Target
Toes to Bar
Double Unders
*Must go IN ORDER from one movement to the next. when you break on a movement, you MUST move on to the next movement. you can do as many or as few reps as you’d like.
*score is total reps completed

November 8th Class Program
Rest Day

November 7th Class Program
A) 3 Rounds for Time – Alternating Work Intervals (Every 30sec)
30s Work/30s Rest – 1 person working while other rests
40 HSPU/DB Push Press
25/20 Cal Row/Bike/Ski
40 DB Step Overs @ 24/20″ @ 50/35lbs per hand
25/20 Cal Row/Bike/Ski
40 DB Bench Press @ 50/35lbs per hand
25/20 Cal Row/Bike/Ski
100 Double Unders (200 Single Skips)
25/20 Cal Row/Bike/Ski

B) 3 Sets @ 80%
20s/arm Side Plank
30s Hollow Hold
20s/arm Side Plank
Rest 1-2min

November 6th Class Program
CrossFit:
A) 15min EMOM
1st: 6 Alt DB Snatches @ 50/35lbs + 8 Jump Lunges
2nd: 6 Hang Clean to Overhead @ 95/65lbs + 10 Air Squats
3rd: 30s Row/Bike/Ski
+
5min Rest/Prep

B) 12min @ High Sustained Effort
12 Cal Row/Bike/Ski
10 Toes to bar
8 Deadlifts @ 135/95lbs
+
5min Rest/Prep

C) 10min @ High Sustained Effort
4 Strict Pull-ups
8 Hand Release Push-ups
12 KB Swings @ 24./12kg

Bootcamp
A) 15min EMOM
1st: 30s Jump Lunges
2nd: 30s DB Snatches
3rd: 30s Row/Bike/Ski
+
5min Rest/Prep

B) 12min @ High Sustained Effort
15 cal Row/Bike/Ski
15 Dual KB Deadlifts
15 Toes to Ring
+
5min Rest/Prep

C) 10min @ High Sustained Effort
4 Strict Pull-ups
8 Hand Release Push-ups
12 KB Swings @ 24./12kg

November 5th Class Program
CrossFit:
A) 12min EMOM
1st: 6-8 Bench Press @ Challenging Weight
2nd: 1-2 Rope Climbs

B) 3 Sets @ High Effort
600m Row/Ski or 1 Mile Assault Bike
15 Thrusters @ 95/65lbs
10 Bar Facing Burpees
Rest 3min

C) 3 Sets @ High Effort
600m Row/Ski or 1 Mile Assault Bike
20 Wallballs @ 20/14lbs to 10/9ft Target
10 Box Jump Overs @ 24/20″
Rest 3min

Bootcamp:
A) 2 Sets @ High Effort
60s DB Z-Press
60s DB Bent Over Row
60s DB Floor Press
60s DB Bent Over Row (not a typo)
30s DB Skull Crushers
30s DB Bicep Curls
60s Rest

B) 3 Sets @ High Effort
600m Row/Ski or 1 Mile Assault Bike
20 Wallballs @ 20/14lbs to 10/9ft Target
10 Box Jump Overs @ 24/20″
Rest 3min

C) 3 Sets @ High Effort
600m Row/Ski or 1 Mile Assault Bike
15 Thrusters
10 Burpees
Rest 3min

November 4th Class Program
A) 3 Sets @ High Effort
AMRAP Strict Pronated Pull-up
Immediately into
AMRAP Banded Pronated Pull-up
Rest as needed
-once 3 rounds complete, go immediately into B

B) Till end of class
50 Cal Row/Bike/Ski
10.15.20.15.10 Double Unders (stopping at each period)
40 Cal Row/Bike/Ski
30 Hollow Rocks
30 Cal Row/Bike/Ski
30 Alt Step ups @ 20″
20 Cal Row/Bike/Ski
1-3 Hollow Body Wall Walks
10 Cal Row/Bike/Ski
45-60s Forearm Plank

November 3rd Class Program
CrossFit:
A) Front Squats
3×10
Rest exactly 60s between sets

B) Front Rack Reverse Lunges
4×10-12/leg
Resting 1min between legs

C) “Isabel” For Time
30 Power Snatches

D) 3 Sets @ High Effort
8-12 Stability Ball Hamstring Curls @ 4111
20 per Leg RFESS

Bootcamp
A) 3 Sets @ High Effort
30 Cal Row/Bike/Ski
15/leg DB Reverse Lunge
Rest 2min

B) 4 Sets @ High Sustained Effort
2min Row/Bike/Ski
10-15 Goblet Squats @ 4111
Rest 2min

C) 10min AMRAP
10 Wallballs @ 20/14lbs to 10/9′ Target
10 DB Snatches @ 50/35lbs

D) 3 Sets @ High Effort
8-12 Stability Ball Hamstring Curls @ 4111
20 per Leg RFESS

November 2nd Class Program
CrossFit:
A) 5min AMRAP of HSPU

B) For Time
15-12-9-6-3
Strict Supinated Pull-up
DB Bench Press

C) DB Row
3×12-15/arm
Rest 30-45s between arms

D) 3 Rounds @ High Effort
1000m Row/Ski
20 Box Jumps w/ Step Down
20 DB Push Press

Bootcamp
A) 5min AMRAP
5-10-15-20-25…etc
Seated DB Strict Press
30 Single Skips

B) 15min @ 80%
20 Bent Over Barbell Rows
15 Cal Row/Bike/Ski
15-20 Push-ups
15 Cal Row/Bike/Ski

C) 3 Rounds @ High Effort
1000m Row/Ski
20 Box Jumps w/ Step Down
20 DB Push Press

November 1st Class Program
Rest Day

October 31st Class Program
A) For Time
45-40-35-30-25-20-15-10-5
Wallballs @ 20/14lbs to 10/9ft Target
Hang Power Cleans @ 95/65lbs
Row/Bike/Ski

B) DB Walking Lunge
Accumulate 80 Reps Per Person
1 Works/1 Rests

C) Forearm Plank
Accumulate 10min
While 1 Person Planks, Other Row/Bike/Ski

October 30th Class Program
CrossFit:
A) 3 Sets @ Tough but Sustainable Effort
500m Row/Ski
10 Hang Power Snatches @ 95/65lbs
8 Bar Facing Burpees
Rest 2min

B) 3 Sets @ Tough but Sustainable Effort
1 Mile Assault Bike
20 Russian KB Swings @ 32/24kg
Rest 2min

C) 3 Sets @ Tough but Sustainable Effort
500m Row/Ski
25 Double Unders (50 Single Skips)
12 Shoulder to Overhead @ 95/65lbs
Rest 2min

Bootcamp:
A) 3 Sets @ Tough but Sustainable Effort
30 Cal Row/Ski
20 Alt DB Snatches @ 50/35lbs
25 Double Unders
Rest 2min

B) 3 Sets @ Tough but Sustainable Effort
30 Cal Bike
20 Russian KB Swings @ 32/24kg
10 Burpees
Rest 2min

C) 3 Sets @ Tough but Sustainable Effort
30 Cal Row/Ski
20 DB Push Press
Rest 2min

October 29th Class Program
CrossFit:
A) Bench Press
5×6 @ Challenging Weight

B) Rope Climb
Accumulate 8-12 Reps

C) AMRAP
15 Sets or inability to Complete the round in given time
Every 2min Complete:
8 Thrusters
8 Toes to Bar
12 Box Jump Overs @ 24/20′
**Thruster Weight: ADV: 115/75lbs INT: 95/65lbs. BEG: 75/55lbs

D) 5-15 Sets @ High Sustainable Effort
30s Row/Bike/Ski
30s Rest

Bootcamp:
A) 3 Sets @ High Effort
60s Dual DB Strict Press
60s TRX/Ring Row
60s Skull Crushers
60s DB Bicep Curls
60s Rest

B) 30s Box Jump Overs
30s Rest
30s Row/Bike/Ski
30s Rest
30s DB Push Press
30s Rest
30s Burpees
30s Rest

C) 10-15 Sets @ High Sustainable Effort
30s Row/Bike/Ski
30s Rest

October 28th Class Program
A) 3 Sets
AMRAP Strict Pronated Pull-ups
AMRAP Push-Ups
Rest 2min

B) 50min @ 75%/Moderate Effort
250min Row/Ski or 0.4 Mile Assault Bike
20 Alt Step ups
250min Row/Ski or 0.4 Mile Assault Bike
50 Single Skips
250min Row/Ski or 0.4 Mile Assault Bike
20 Russian KB Swings
250min Row/Ski or 0.4 Mile Assault Bike
30s/arm Side plank

October 27th Class Program
CrossFit:
A) Front Squats
3×10
Rest exactly 90s between sets

B) 8 Sets @ High Effort
Every 2min Complete:
Odds: 5/leg Front Rack Rear Foot Elevated Split Squat + 8 Bar Facing Burpees
Evens: 5/leg Front Rack Rear Foot Elevated Split Squat + 8-12 Toes to Bar

C) 20 Sets
Every 30s Complete 2 Power Snatches

D) 3 Sets @ High Effort
15-18 Stability Ball Hamstring Curl
15-18 One and a Quarter Squat

Bootcamp:
A) 3 Sets @ High Effort
2min Row/Bike/Ski
15-20 Dual KB Front Rack Squats
Rest 2min

B) 4 Sets @ High Sustainable Effort
60s: 8 Bar Facing Burpees + AMRAP DB Reverse Lunges
60s: Rest
60s: 8-12 Toes to Bar/Toes to Ring + AMRAP DB Reverse Lunges
60s: Rest

C) 4 Sets @ High Effort
15-20 Barbell Hip Thrusts from Floor
20 Cal Row/Bike/Ski

D) 3 Sets @ High Effort
15-18 Stability Ball Hamstring Curl
15-18/leg Rear Foot Elevated Split Squat

October 26th Class Program
CrossFit:
A) 15 Sets
2-5 HSPU Every 30s

B) For Time
4-6-8-10-12
Strict Press
Cal Row/Ski

C) For Time
4-6-8-10-12
Strict Supinated Pull-up
Cal Row/Ski

D) 9min AMRAP
30 Double Unders
9 Deadlifts
6 Hang Power Cleans

Bootcamp:
A) 8min AMRAP
15/12 Cal Row/Bike/Ski
AMRAP DB Bench Press

B) 20min EMOM
1st: 6-10 Burpee Pull-ups
2nd: 6-8 Cal Row/Bike/Ski + 4 Box Jumps w/ Step Down
3rd: 6-10 DB Power Cleans + 4 Burpees
4th: 6-8 Cal Row/Bike/Ski + 4 Box Jumps w/ Step Down

C) 9min AMRAP
3-6-9-12-15…etc
KB Swings
Push Press
30-30-30-30-30…etc
Double Unders (30 Single Skips)

October 23rd Class Program
A) 6 Sets @ Tough but Sustainable Pace
30s Jump Lunges
30s Rest
30s Bar Facing Burpees
30s Rest
30s Hang Power Snatches @ 75/55lbs (Bootcamp: DB Snatches)
30s Rest
30s Row/Bike/Ski
30s Rest
+
5min Rest

B) 4 Sets @ Tough but Sustainable Pace
60s DB Snatches @ 45/25lbs (Bootcamp: Russian KB Swings)
60s Rest
60s Wallballs @ 20/14lbs to 10/9ft Target
60s Rest
60s Row/Bike/Ski
60s Rest

October 22nd Class Program
CrossFit:
A1) Bench Press
3×5.4.3 @ 12X1
A2) Bent Over Barbell Row
3×5.4.3

B) 7 Rounds for Time
7 Toes to Bar
8 Hang Power Clean to Overhead @ 95/65lbs
9 Cal Row/Bike/Ski
10 Box Jump Overs @ 24/20 with Step Down

C) 3 Sets @ High Effort
30s/arm Side Plank
AMRAP DB Z-Press

Bootcamp
A) 7 Rounds for Time
7 Toes to Bar
8 Hang Power Clean to Overhead @ 95/65lbs
9 Cal Row/Bike/Ski
10 Box Jump Overs @ 24/20 with Step Down

B) 15min EMOM
1st: 15-20 DB Bench Press
2nd: 15-20 TRX Row
3rd: 30s Row/Bike/Ski

C) 3 Sets @ High Effort
2min Row/Bike/Ski
15-20 DB Z-Press
Rest 60sec-2min

October 21st Class Program
A) 12min EMOM
1st: 4-6 Strict Pronated Pull-ups
2nd: 8-12 Clapping Push-ups
3rd: 30s Dual KB Front Rack Hold

B) 40min @ 75%/Moderate Effort
Every 10min Complete
1000m Row/Ski or 1.5 Mile Assault Bike
With Remaining Time “AMRAP” @ 75%
30 Alt Step-ups @ 20′
20sec Hollow Body Hold
30 No Push-up Burpees
20 Walking Lunges – No added weight
60 Single Skips

October 20th Class Program
CrossFit:
A) Front Squat
3×10 @ Challenging Weight
Rest exactly 2min between sets

B) 16min EMOM
1st: 4/leg Front Rack Reverse Lunge @ 135/95lbs + 15 Double Unders
2nd: 30s Row/Bike/Ski
3rd: 4/leg Front Rack Reverse Lunge @ 135/95lbs + 15 Double Unders
4th: 30s Row/Bike/Ski

C) 10min @ 80%
10min Row/Bike/Ski
-Every 2min Complete 5 Hang Power Snatches

D) 3 Sets
12-15 Stability Ball Hamstring Curls
12-15 1 and a Quarter Goblet Squats

Bootcamp
A) 10min EMOM
1st: 30s Goblet Squats
2nd: 30s Row/Bike/Ski

B) 16min EMOM
1st: 10-15 Dual KB Deadlits
2nd: 40-60 Double Unders
3rd: 6-8/leg DB Reverse Lunges
4th: 8-12 Cal Row/Bike/Ski

C) 10min @ High Effort
300m Row/Ski or 0.5 Mile Assault Bike
20 Alt DB Snatches @ 50/35lbs

D) 3 Sets
12-15 Stability Ball Hamstring Curls
12-15 1 and a Quarter Goblet Squats

October 19th Class Program
CrossFit:
A) 6min EMOM
4-12 HSPU

B) 4 Rounds For Time
8 Strict Press
8 Strict Supinated Pull-ups

C) 20min AMRAP
20 Wallballs @ 20/14lbs to 10/9ft Target
10 Hang Power Cleans @ 95/65lbs
-Every 5min starting @ 0:00 Complete:
500m Row/Ski or 0.8 Mile Assault Bike

Bootcamp
A) 3 Sets @ High Effort
15 DB Push Press
15 Cal Row/Bike/Ski

B) 5 Sets @ High Effort
Every 2min Complete:
10 Hand Release Push-ups
5 Strict Supinated Pull-ups
Row/Bike/Ski the remainder of 2min

C) 20min AMRAP
20 Wallballs @ 20/14lbs to 10/9ft Target
15 KB Swings @ 24/16kg
-Every 5min starting @ 0:00 Complete:
500m Row/Ski or 0.8 Mile Assault Bike

October 18th Class Program
Rest Day!

October 17th Class Program
A) 3 Sets @ Tough Sustainable Effort
Every 10min Complete:
60 Cal Row/Bike/Ski
50 Goblet Squats @ 50/35lbs
40 Power Cleans @ 135/95lbs
30 Burpees

B) 3-4 Sets @ Tough but Sustainable Effort
60s Work + 60s Rest
Row/Bike/Ski
Box Jumps w/ Step Down
Hand Release Push-ups

October 16th Class Program
A) 10 Sets
30s Row/Bike/Ski
30s Rest

B) 3 Sets @ Tough Sustainable Effort
3min:
35 Double Unders
15 Wallballs @ 20/14lbs to 10/9ft Target
9 Hang Power Snatches @ 75/55lbs
Rest 2min

C) 3 Sets @ Tough Sustainable Effort
3min:
12 KB Swings
10 Cal Row/Bike/Ski
8 Deadlifts @ 135/95lbs
6 Toes to Bar

October 15th Class Program
CrossFit:
A) 15min EMOM
1st: 5-8 Push Press
2nd: 5-8 Strict Pronated Pull-ups
3rd: 20s Row/Bike/Ski @ High Effort

B) 12min AMRAP
6 DB Burpee Box Step Overs @ 50/35lbs
12 Cal Row/Bike/Ski
+
5min Rest/Prep

C) 8min AMRAP
3-6-9-12-15…etc
Ground to Overhead @ 95/65lbs
Box Jumps w/ Step Down @ 24/20′

Bootcamp:
A) 15min @ 80%
8-12 Bench Press
10 Cal Row/Bike/Ski
8-12 Strict Pronated Pull-ups
10 Cal Row/Bike/Ski

B) 12min AMRAP
6 DB Burpee Box Step Overs @ 50/35lbs
12 Cal Row/Bike/Ski

C) 8min AMRAP
3-6-9-12-15…etc
DB Power Clean & Push Press
Box Jump w/ Step Down

October 14th Class Program
A) 4 Sets @ High Effort
15-20 Barbell Bicep Curls – all sets near failure
Rest 60s
15-20 Skull Crushers – all sets near failure
Rest 60s

B) Till the end of class
1000m Row/Ski or 2 Mile Assault Bike
20-30s L-Hang
40 Alt Step ups @ 20′
45-60s Farmers Walk/Hold @ Moderate Weight
30 No Push-up Burpees
45-60s Forearm Plank

October 13th Class Program
CrossFit:
A) Deadlift
3×10
Rest Exactly 45s between sets

B) 16min EMOM
1st: 6-10 Right Leg Rear Foot Elevated Split Squats
2nd: 40-60 Double Unders
3rd: 6-10 Left Leg Rear Foot Elevated Split Squats
4th: 6-8 Power Cleans @ 135/95lbs

C) Complete @ High Effort
10min Assault Bike Test
OR
2k Row
OR
2K Ski Erg

D) Accessory – 3 Sets @ 80%
18 Barbell Hip Thrusts From Floor
18 Dual KB Front Squats

Bootcamp
A) 4 Sets
15 Cal Row/Bike/Ski
15-20 Romanian Deadlifts

B) 16min EMOM
1st: 30s Jump Lunges
2nd: 40-60 Double Unders
3rd: 30s Weighted Wall Sit
4th: 10-15 KB Swings

C) Complete @ High Effort
10min Assault Bike Test
OR
2k Row
OR
2K Ski Erg

D) Accessory – 3 Sets @ 80%
18 Barbell Hip Thrusts From Floor
18 Dual KB Front Squats

October 9th Class Program
CrossFit
A) 2 Sets @ 85-90%/Tough but Sustainable Effort
5min “AMRAP”
9 Cal Row/Bike/Ski
8 Box Jumps w/ Step Down
7 Hang Power Cleans @ 95/65lbs
Rest 2min
+
5min Rest/Prep

B) 2 Sets @ 85-90%/Tough but Sustainable Effort
5min “AMRAP”
9 Deadlifts @ 95/65lbs
8 Bar Facing Burpees
7 Toes to Bar/Toes to Ring
Rest 2min
+
5min Rest/Prep

C) Complete @ 85-90%/Tough but Sustainable Effort
30sec Work/30s Rest – work through the reps durign designated work periods
21 Cal Row/Bike/Ski
18 Hang Power Snatches @ 75/55lbs
15 Cal Row/Bike/Ski
12 Hang Power Snatches @ 75/55lbs
9 Cal Row/Bike/Ski
6 Hang Power Snatches @ 75/55lbs

Bootcamp
A) 2 Sets @ 85-90%/Tough but Sustainable Effort
5min “AMRAP”
9 Cal Row/Bike/Ski
8 Box Jumps w/ Step Down
7 Hang DB Power Cleans
Rest 2min
+
5min Rest/Prep

B) 2 Sets @ 85-90%/Tough but Sustainable Effort
5min “AMRAP”
9 Deadlifts
8 Bar Facing Burpees
7 Toes to Bar/Toes to Ring
Rest 2min
+
5min Rest/Prep

C) Complete @ 85-90%/Tough but Sustainable Effort
30sec Work/30s Rest – work through the reps durign designated work periods
21 Cal Row/Bike/Ski
21 Dumbbell Snatches
15 Cal Row/Bike/Ski
15 Dumbbell Snatches
9 Cal Row/Bike/Ski
9 Dumbbell Snatches

October 8th Class Program
CrossFit:
A1) Push Press
3×12-15
Rest 60s
A2) Bent Over Barbell Row
3×12-15
Rest 1-2min

B) 10min EMOM
1st: 8-12 HSPU
2nd: 6-10 Supinated Pull-ups

C) 15min AMRAP
10 Cal Row/Bike/Ski
15 Wallballs @ 20/14lbs to 10/9ft Target
20 Double Unders (40 Single Skips)

Bootcamp
A) 15min @ 80%
150m Row/Ski/0.3 Mile Bike
15 Ring Rows
150m Row/Ski/0.3 Mile Bike
15 Seated DB Strict Press

B) 10min EMOM
1st: 12-15 DB Push Press
2nd: 6-10 Supinated Pull-ups

C) 15min AMRAP
10 Cal Row/Bike/Ski
15 Wallballs @ 20/14lbs to 10/9ft Target
20 Double Unders (40 Single Skips)

October 7th Class Program
A) 16min EMOM
1st: 15-20 Skull Crushers
2nd: 30s Right Arm Side Plank
3rd: 15-20 Barbell Bicep Curls
4th: 30s Left Arm Side Plank

B) 30min @ 75%/Moderate Effort
30min Row/Bike/Ski
Every 300m/0.5 Mile Complete
20 Alt Step ups
50 Single Skips
20 Russian KB Swings

October 6th Class Program
CrossFit:
A) Deadlift
3×10 @ Moderate to Challenging Weight
Rest exactly 60s between sets

B) 15min EMOM
1st: 15 Right Leg Rear Foot Elevated Split Squat
2nd: 15 Left Leg Rear Foot Elevated Split Squat
3rd: 30-45s Dual KB Front Rack Carry

C) For Time
30 Power Cleans for Time
-Advanced: 185/125lbs
-Intermediate: 115-155/75-105lbs
-Beginner: 75-115/55-75lbs

D) Bonus Accessory – 3 Sets @ 80%
17 Barbell Hip Thrusts From Floor
17 Dual KB Front Squats

Bootcamp:
A) 3-4 Sets @ 80%
20 Cal Row/Bike/Ski
30-45s Weighted Wall Sit

B) 15min EMOM @ High Effort
1st: 8 Alt Walking Lunges + 15 Double Unders
2nd: 15-20 Air Squats
3rd: 8-12 Cal Row/Bike/Ski

C) 8min AMRAP @ High Effort
3-6-9-12-15-18…etc
Dual DB/KB Deadlifts
Box Jumps @ 24/20′

D) Bonus Accessory – 3 Sets @ 80%
17 Barbell Hip Thrusts From Floor
17 Dual KB Front Squats

October 5th Class Program
CrossFit:
A) 6 Sets @ High Effort
Every 2min Complete:
12-15 Bench Press
8-10 Burpees to a 6′ Target

B) 6 Sets @ High Effort
Every 2min Complete:
8-15 Strict Supinated Pull-up
100ft Farmers Walk @ Challenging Weight

C) 4 Rounds @ High Effort
3min “AMRAP”
30/24 Cal Row
10 Hang Squat Cleans @ 115/75lbs
AMRAP T2B/T2R
Rest 2min

Bootcamp:
A) 6 Sets @ High Effort
Every 2min Complete:
8-15 Strict Supinated Pull-up
100ft Farmers Walk @ Challenging Weight

B) 6 Sets @ High Effort
12-15 Bench Press / or DB Bench Press
20 Alt Step-ups – add weight
8-10 Burpees to a 6′ Target

C) 20min “AMRAP”
35 Cal Row/Bike/Ski
25 Goblet Squats
15 Toes to Bar/Toes to Ring

October 4th Class Program
Rest Day! – Enjoy your day!

October 3rd Class Program
A) 30 Rounds for Time (TEAM)
1 Burpee
2 Burpee Box Jump Overs @ 24/20
3 Box Jumps @ 24/20
100ft Shuttle Run

B) 10 Rounds for Time (TEAM)
100ft Dual KB Front Rack Carry @ 24/16kg
7 Deadlifts @ 75/55lbs
7 Hang Power Clean to Overhead@ 75/55lbs
7 Front Squats @ 75/55lbs

C) 10 Sets @ High Sustainable Effort (SOLO)
30s Row/Bike/Ski
30s Rest/Walk

October 2nd Class Program
CrossFit & Bootcamp:
A) 3 Sets @ Tough but Sustainable Effort
Every 5min Complete (aiming for 2:00-3:00min of work):
400m Run
20-30 Wallballs @ 20/14lbs to 10/9ft Target
Row/Bike/Ski @ EZ to Moderate Pace for the remainder for the 5min
+
5min Rest/Prep

B) 10min EMOM @ Tough but Sustainable Effort
1st: 8-12 Cal Row/Bike/Ski
2nd: 30s Toes to Bar/Toes to Ring
+
5min Rest/Prep

C) 10min @ Tough but Sustainable Effort
12 DB Front Rack Reverse Lunges (6/leg)
50 Double Unders (100 Single Skips)

October 1st Class Program
CrossFit:
A1) Push Press
3×5.4.3 Cluster
Rest 20s between reps
Rest 1-2min between Sets
A2) Strict Pronated Pull-up
3×5.4.3 Cluster
Rest 20s between reps
Rest 1-2min between Sets

B) Complete @ High Effort
9-8-7-6-5-4-3-2-1
HSPU
Bent Over Barbell Row

C) For Time:
90 Hang Power Snatches for Time
1:30 AMRAP:
8 Box Jump Overs @ 24/20 w/ Step Down
4 Bar Facing Burpees
Remaining Time AMRAP Hang Power Snatches @ 75/55lbs
Rest 1:00

Bootcamp:
A) 12min @ 80%
15 Cal Row/Bike/Ski
12 DB Push Press
10-15 Banded Pronated Pull-ups

B) For Time
10-9-8-7-6-5-4-3-2-1
Hand Release Push-ups
Bent over Barbell Row

C) 10min AMRAP
12 American KB Swings
8 Box Jump Overs @ 24/20′
4 Burpees to a 6′ Target

September 30th Class Program
A1) Skull Crushers
3×15-20
-no Rest
A2) Ring Row
3×15-20
-no Rest
A3) Farmers Walk
3x100ft @ Challenging Weight
Rest 2min

B) 40min @ 75%/Moderate Effort
40min Row/Bike/Ski
Complete Every 10min, starting @ 0:00:
30 Alt Step ups
50 Single Skips
10 No Push-up Burpees
Complete Every 10min, Starting @ 5:00:
20 Russian KB Swings
20 Walking Lunges – no added weight
50ft Bear Crawl

September 29th Class Program
CrossFit:
A) Deadlift
3×10 @ Moderate to Challenging Weight
Rest Exactly 75s Between sets

B) 12min EMOM
1st: 12-14 Right Leg Rear Foot Elevated Split Squats
2nd: 12-14 Left Leg Rear Foot Elevated Split Squats
3rd: 20sec/arm Side Plank

C) 20 Sets
2 Power Cleans Every 30s

D) Bonus Accessory – 3 Sets @ 80%
16 Barbell Hip Thrusts From Floor
16 Dual KB Front Squats

Bootcamp:
A) 4 Sets @ 80%
20 Russian KB Swings
12 Box Jumps w/ Step Down

B) 12min EMOM @ High Effort
1st: 30s Wallsit
2nd: 30s Alt Jump Lunges
3rd: 30s Row/Bike/Ski

C) 5 Sets @ High Effort
15 Cal Row/Bike/Ski
20 DB or KB Deadlifts

D) Bonus Accessory – 3 Sets @ 80%
16 Barbell Hip Thrusts From Floor
16 Dual KB Front Squats

September 28th Class Program
CrossFit:
A) 10 Rounds @ 80%
4-6 Bench Press
4-6 Strict Supinated Pull-ups
4-12 Toes to Bar – Pick a Tough but Sustainable Set!

B) 3 Sets
20-30sec L-Sit on Parallattes
12-15 Half Kneeling Landmine Press

C) 5 Rounds for Time
12/10 Cal Row/Bike/Ski
8 Push Press @ 115/75lbs
32 Double Unders
8 Hang Squat Cleans @ 115/75lbs

Bootcamp:
A) 10min @ 80%
12 DB Bench Press
8-12 Toes to Bar/Toes to Ring

B) 10min @ 80%
150m Row/Ski or 8 Cal Assault Bike
5 Supinated Pull-ups
10 Seated DB Strict Press

C) 5 Rounds for Time
12/10 Cal Row/Bike/Ski
8 DB Push Press
32 Double Unders
12 Dual DB Front Squats

September 27th Class Program
Rest Day!

September 26th Class Program
20min AMRAP – Alternating Rounds
16 DB Step ups @ 24/20′
8 Single Arm DB Push Press (4 per arm)
4 Alternating Single Arm DB Devil Press
+
5-10min Rest/Prep
+
B) 4 Sets @ 85-90%/Tough but Sustainable Effort
60sec Row/Bike/Ski
60sec Rest
60sec Right Leg Rear Foot Elevated Split Squats – no added weight
60sec Rest
60sec Left Leg Rear Foot Elevated Split Squats – no added weight
60sec Rest
-1 works + 1 Rests

September 25th Class Program
CrossFit:
A) 15min @ 85-90%/Tough but Sustainable Effort
12 Cal Row/Bike/Ski
12 Toes to Bar/Toes to Ring
12 Cal Row/Bike/Ski
12 Deadlifts @ 135/95lbs

B) 10min @ 85-90%/Tough but Sustainable Effort
9 Bar Facing Burpees
12 Alt DB Snatches @ 50/35lbs
15 Wallballs @ 20/14lbs to 10/9ft Target

C) 10min @ 85-90%/Tough but Sustainable Effort
12 Cal Row/Bike/Ski
3 Clean & Jerks @ 135/95lbs

Bootcamp:
A) 15min @ 85-90%/Tough but Sustainable Effort
12 Cal Row/Bike/Ski
12 Toes to Bar/Toes to Ring
12 Cal Row/Bike/Ski
12 KB Swings

B) 10min @ 85-90%/Tough but Sustainable Effort
9 Bar Facing Burpees
12 Alt DB Snatches @ 50/35lbs
15 Wallballs @ 20/14lbs to 10/9ft Target

C) 10min @ 85-90%/Tough but Sustainable Effort
12 Cal Row/Bike/Ski
9 DB Thrusters
30 Double Unders/60 Single Skips

September 24th Class Program
CrossFit:
A) 4 Sets @ High Effort
10-15 Push Press @ Challenging Weight
Rest 60s
AMRAP Strict Pronated Pull-up
Rest 60s

B) 15min EMOM
1st: 5-8 HSPU (Deficit if possible)
2nd: 10-15 Right Arm DB Row
3rd: 10-15 Left Arm DB Row

C) For Time
20 Deadlifts @ 75/55lbs
20 Hang Power Snatches @ 75/55lbs
20 Thrusters @ 75/55lbs
20 Hang Power Cleans @ 75/55lbs
20 Front Squats @ 75/55lbs
20 Shoulder to Overhead @ 75/55lbs
**Every Minute – Starting @ 0:00, Complete 6 Box Jump Overs @ 24/20′

Bootcamp:
A) 10min @ 80%
100ft Reverse Sled Drag
5-10 Strict Pronated Pull-up
100ft/side Suitcase Carry

B) 15min EMOM
1st: 10-15 DB Strict Press
2nd: 10-15 Right Arm DB Row
3rd: 10-15 Left Arm DB Row

C) 10min AMRAP
2-4-6-8-10…etc
DB Deadlifts
DB Hang Power Cleans
DB Front Squats
DB Push Press
**6 Box Jump Overs – at the end of each round

September 23rd Class Program
Crossfit & Bootcamp:
A) 8min EMOM
1st: 15-20 Barbell Bicep Curls
2nd: 15-20 Banded Tricep Extensions

B) 10 Rounds or 45min @ 75%/Moderate Effort
300m Row/Ski Or 0.4 Mile Assault Bike
25 Double Unders/50 Single Skips
20 Alt Step ups @ 20′
15 Russian KB Swings @ Moderate Load
10 No Push-up Burpees

September 22nd Class Program
Crossfit:
A) Deadlift; 3×10 @ Moderate to Challenging Weight
Rest Exactly 90s between sets

B) 10min EMOM
1st: 10-12 Right Leg Rear Foot Elevated Split Squats
2nd: 10-12 Left Leg Rear Foot Elevated Split Squats

C) 10min @ 80%
10min Row/Bike/Ski
Every 2min Complete:
5 Hang Power Cleans @ Moderate to Challenging Weight

D) *Bonus Accessory – 3 Sets @ 80%
15 Barbell Hip Thrusts From Floor @ 2112
15 Dual KB Front Squats @ 24/16kg
30s/arm Side Plank

Bootcamp:
A) 4-5 Sets @ 80%
8-12 Romanian Deadlifts
30s/arm Side Plank

B) 10min @ 80%
15 Right Leg Rear Foot Elevated Split Squats
8 Cal Row/Bike/Ski
15 Left Leg Rear Foot Elevated Split Squats
8 Cal Row/Bike/Ski

C) 3 Sets @ High Effort
2min Row/Bike/Ski
1min Russian KB Swings
-no Rest

D) *Bonus Accessory – 3 Sets @ 80%
15 Barbell Hip Thrusts From Floor @ 2112
15 Dual KB Front Squats @ 24/16kg

Sept 8th Class Program
Crossfit/ Bootcamp
5k Row/Ski for Men
4k Row/Ski for Women
*Every 500/400m Complete:
20 Alt Step ups
100ft Farmers Walk
10 No Push-up Burpees

Sept 2nd Class Program
CrossFit/ Bootcamp
400m Row/Ski/0.6 Mile Assault Bike
100ft/side Suitcase Carry
20 Walking Lunges – no Added weight
400m Row/Ski/0.6 Mile Assault Bike
30s/arm Side Plank
20 Alt Step ups
+
5min Rest/Prep/Clean up
+
24min @ 85-90%/Tough but Sustainable Effort
Every 4min Complete:
400m Run

August 20th Class Program
CrossFit
A) Sumo Deadlift
Build to 1 Challenging Set of 12 Reps @ 12X1

B) Back Squat
3×10-15 @ Challenging Weight
Rest as needed between sets

C) 2 Sets @ High Effort
40 Cal Row
30 Front Squats @ 95/65lbs
20 Box Jump Overs @ 24/20′ w/ Step Down
Rest 5min between rounds

BootCamp
A) 3 Sets @ Tough but Sustainable Effort
500m Row
100ft Sled Drag @ 225/155lbs
20 Wallballs @ 20/14lbs
Rest 1min

B) 3 Sets
10-15 Barbell Hip Thrusts on Floor
Rest 30s
15-20/leg Ipsilateral Low Box Heel Touch
Rest 30s

C) 2 Sets @ High Effort
40 Cal Row
30 Front Squats/Goblet Squat
20 Box Jump Overs @ 24/20′ w/ Step Down
Rest 5min between rounds

August 19th Class Program
Crossfit/ Bootcamp
A) 30min @ 75%/Moderate Effort
1min Row/Bike/Ski
1min Alt Step ups @ 20′
1min Farmers Walk @ 24/26kg per hand
1min Shuttle Run
1min Walking Lunges – no added weight
+
5min Rest/Prep

B) 4 Sets @ 85-90%/Tough but Sustainable Effort
3min Row/Bike/Ski
Rest/Walk 2min

August 18th Class Program
CrossFit
A) Snatch
20 Sets; 1 Rep Every 30s @ Moderate to Challenging Weight
-no misses!

B1) Seated Strict Press
3×11-12
+
B2) Strict Pronated Pull-up
3×11-12 @ 1211

C) 20min EMOM
1st: 10-15 Hang Snatches @ 75/55lbs
2nd: 40-50 Double Unders
3rd: 10-15 Push-ups (Int: 8-12 HSPU, Adv: 8-12 HSPU w/ Deficit)
4th: 8-12 Cal Row/Bike/Ski
5th: 8-12 Feet Elevated Ring Rows

BootCamp
A) 8-10 Sets (30min Max)
300m Row/Ski (0.5 Mile Assault Bike)
3-6 Strict Pronated Pull-ups
8 DB Push Press
Rest 60s

B) C) 20min EMOM
1st: 10-15 American KB Swings
2nd: 40-50 Double Unders
3rd: 10-15 Push-ups
4th: 8-12 Cal Row/Bike/Ski
5th: 8-12 Feet Elevated Ring Rows

August 14 Class Program
Crossfit
A) Sumo Deadlift
3×3 All Working Sets
Rest as needed

B) Back Squat
3×8-12 @ Moderate to Challenging Weight
Rest as needed between sets

C) 15min AMRAP
10 Conventional Deadlifts @ 95/65lbs
200m Run
10 Wallballs @ 20/14lbs to 10/9ft Target
200m Run

BootCamp
A) 3 Sets @ 85-90%/Tough but Sustainable Effort
90s Row/Bike/Ski
90s Rest
90s Forward Facing Sled Drag (Outside)
90s Rest

B) 10min @ Tough and Sustainable Effort
25/20 Cal Bike/Row/Ski
30 Russian KB Swings

C) 15min AMRAP
10 Conventional Deadlifts @ 95/65lbs
200m Run
10 Wallballs @ 20/14lbs to 10/9ft Target
200m Run

August 11 Class Program
CrossFit
Snatch
5×1.1.1 from Floor
Rest 10-20s Between reps
Rest as needed between sets
+
Seated Strict Press
3×10
rest 1-2min
+
Strict Pronated Pull-up
3×10 @ 1211
Rest 1-2min
+
6 Sets (Alternating) @ 80-85%/Tough but Sustainable Pace
Every 2min Complete:
Set 1: 10/8 Cal Row/Bike/Ski + 7 HSPU + 5 Box Jumps @ 24/20′ w/ Step Down
Set 2: 10/8 Cal Row/Bike/Ski + 7 Toes to Bar + 5 Box Jumps @ 24/20′ w/ Step Down

BootCamp
4 Sets @ High Sustained Effort
30s Row/Bike/Ski
30s Rest
30s DB Push Press
30s Rest
30s Shuttle Run
30s Rest
30s DB Hang Cleans
30s Rest
+
3-4 Sets
15-20 DB Bicep Curls
Rest 30s-60s
15-20 DB Skull Crushers
Rest 30-60s
+
6 Sets (Alternating Sets) @ 80%
Every 2min Complete:
Set 1: 10/8 Cal Row/Bike/Ski + 7 HSPU + 5 Box Jumps @ 24/20′ w/ Step Down
Set 2: 10/8 Cal Row/Bike/Ski + 7 Toes to Bar + 5 Box Jumps @ 24/20′ w/ Step Down



August 10 Class Program
CrossFit

A) Front Squat
3×5 – all working sets
rest as needed
B) 6 Sets @ High Effort

Every 2min Complete:
6-8/leg Back Rack Reverse Lunge

C) 3 Rounds For Time

15 Hang Squat Cleans @ 95/65lbs
10 Bar Facing Burpees
+
5min Rest
+
Complete @ High Effort
50/40 Cal Row/Bike/Ski


BootCamp
10min @ 85-90%/Tough but Sustainable Effort
200m Run
20 Alt Step ups @ 20′
+
12min @ 85-90%/Tough but Sustainable Effort
400m Row/Ski (0.6 Mile Bike)
20 DB Reverse Lunges
+
3 Rounds For Time
20 Front Squats
10 Bar Facing Burpees
+
5 mins Rest/ Prep
+
Complete @ High Effort
50/40 Cal Row/Bike/Ski





  • July 3rd Class Program

    CrossFit
    A1) Bench Press
    5×10-15 @ 11X1
    rest 60s
    A2) Pronated Pull-up
    5xAMRAP
    rest 60s

    B) 10min @ 80%
    10-15 Bent Over Barbell Rows @ 135/95lbs
    30 Double Unders (60s Singles)
    20 Banded Tricep Pressdowns
    15 Russian KB Swings @ 32/24kg

    C) 10min @ 85-90%/Tough but Sustainable Effort
    5 Power Cleans @ 135/95lbs
    5 HSPU (Shoulder to Overhead)
    10 Cal Row/Bike/Ski

    Bootcamp
    A) 5 Sets @ 80%
    6-10 Burpee Pull-ups
    8-12 DB Floor Press
    1min Row/Bike/Ski

    B) 10min @ 80%
    10-15 Bent Over Barbell Rows @ 135/95lbs
    30 Double Unders (60s Singles)
    20 Banded Tricep Pressdowns
    15 Russian KB Swings @ 32/24kg

    C) 10min @ 85-90%/Tough but Sustainable Effort
    10 Dual DB Deadlifts @ 50/35lbs per hand
    8-12 DB Bench Press @ 50/35lbs per Hand
    10 Cal Row/Bike/Ski

  • July 2nd Class Program

    CrossFit
    A) 12min EMOMMin 1-4: 3 High Hang Snatches
    Min 5-8: 3 Low Hang Snatches
    Min 9-12: 3 Snatches from Floor

    B) Back Squat
    3×15-20 @ Challenging Weight
    Rest 2-3min between Sets

    C) 12min AMRAP
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    10 Hang Power Snatches @ 75/55lbs
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    10 Cal Row/Bike/Ski

    Boocamp
    A) 1st: 8-12 Cal Row/Bike/Ski
    2nd: 30s Goblet Squats/Front Squats

    B) 3 Sets @ High Effort
    500m Row/Ski or 0.8 Mile Assault Bike
    20-30 Alt Jump Lunges
    Rest 90s

    C) 12min AMRAP
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    12 Alt DB Snatches @ 50/35lbs
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    10 Cal Row/Bike/Ski


  • June 30th Class Program

    CrossFit
    A) 4 Sets @ High Effort
    10 Strict Press
    10-20s Rest
    5 Push Press
    Rest 2min

    B) 4 Sets @ High Effort
    8 Supinated Pull-ups
    Rest 10-20s
    10-12 Pronated Bent Over Barbell Rows
    Rest 2min

    C) 4-5 Sets @ High Sustainable Effort
    21 Box Jumps
    15 Hang Clean to Overhead @ 95/65lbs
    9 Bar Facing Burpees
    Rest 2min

    Bootcamp
    A) 5 Sets @ 85-90%/Tough but Sustainable Effort
    10 Cal Row/Bike/Ski
    10-15 Hand Release Push-ups
    10 Cal Row/Bike/Ski
    20 Bent Over Barbell Rows
    Rest 2min

    B) 4-5 Sets @ High Sustainable Effort
    21 Box Jumps
    15 DB Hang Clean + Push Press @ 45/25lbs/hand
    9 Burpees
    Rest 2min

  • June 29th Class Program

    CrossFit
    A) Deadlift
    5 Sets; Every 2min Complete 8 reps @ Challenging Weight

    B) 10min EMOM
    3 Squat Cleans @ 155/105lb
    15 Double Unders

    C) 3 Rounds @ High Effort
    4min:
    500/400m Row
    15 Toes to Bar/Toes to Ring
    AMRAP of Thrusters @ 115/80lbs with remaining time in 4min
    Rest 3min

    Bootcamp
    A) 10min @ 85-90%/Tough but Sustainable Effort
    50 Double Unders/100 Single Skips
    15 DB/KB Deadlifts
    15 Cal Row/Bike/Ski

    B) 10min EMOM
    1st: 10 DB Front Squats
    2nd: 10-15 Box Jumps w/ Step Down

    C) 21min AMRAP
    500m Row/Ski (0.8 Mile Assault Bike)
    8 DB Thrusters
    15 Toes to Ring/Toes to Bar
    8/side DB Walking Lunge

  • June 27th Class Program

    A) 20min AMRAP – With Partner
    Both Partner working
    1 Partner Accumulating Distance on Row/Bike/Ski
    1 Partner completing AMRAP of:
    12 Front Squats @ 95/65lbs
    8x50ft Shuttle Run
    12 Push Press @ 95/65lbs
    8 Cal Row/Bike/Ski
    -switch whenever at the end of a round

    B) 20 Rounds for Time – Alternating Rounds
    8 Wallballs @ 20/14lbs to 10/9ft Target
    8 Hang Power Cleans @ 95/65lbs
    16 Double Unders (32 Single Skips)