MONDAY

CROSSFIT

WOD: 40 min THRESHOLD
2 Rounds of 3 min per round with 2 min rest between rounds.
30/25 Calories Row
AMRAP
5 Ring squat jumps
10 Inverted rows

5 min Rest

2 Rounds of 3 min per round with 2 min rest between rounds.
30/25 Calories ski erg
AMRAP
Alternating devil press @22.5/15kg

5 min rest

2 Rounds of 3 min per round with 2 min rest between rounds.
30/25 calories Bike
AMRAP DB Shoulder to overhead @22.5/15kg

TUESDAY

CROSSFIT

WOD: 30 min AEROBIC CAPACITY
AMRAP30
Run 800m
10 Chest to bar
20 Lunges
30 Sit ups
40 Double unders

WEDNESDAY

CROSSFIT

JACKIE

For time:
• 1000m row
• 50 Thruster 20/15kg
• 30 Pull-ups

GRACE

30 reps for time of:
• Clean & Jerk 60/40kg

THURSDAY

CROSSFIT

ELLEN

3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

AMANDA

9/7/5 reps of:
• Muscle-Ups
• Snatch 135/95#

FRIDAY

CROSSFIT

ANDI

For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

SATURDAY

CLOSED

SUNDAY

NEW YEAR, NEW ME

3 Rounds
4 min AMRAP
20 x Plate ground to overhead @20/15kg
21 x Jumping pull ups
- 2 min rest -
4 min AMRAP
200m Run
22 x Box jump overs
- 2 min rest -