Monday, December 28th
SKILL
EMOM x 12 MINUTES
Min 1 – :45 Ring FLR Hold or Plank Hold
Min 2 – :45 Diamond Push-Ups
Min 3 – :45 Hollow Rocks
(No Measure)
WORKOUT
AMRAP x 14 MINUTES
4-6-8-10-12…etc
Strict Dips
Cal Bike
Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
Tuesday, December 29th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Squat Snatch
+ 1 Hang Squat Snatch
+ 2 Overhead Squat
(Score is Weight)
WORKOUT
3 SETS ON A 5:00 RUNNING CLOCK…
500m Row
10 Squat Snatches (155/105)|(115/75)
Max Rope Climbs in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
Wednesday, December 30th
WORKOUT
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders
Immediately Into…
400m Run
(Score is Time)
Thursday, December 31st
*Regular class schedule*
BENCHMARK WORKOUT
“BALL DROP”
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
-Rest 1:00-
AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*
*Everytime you break 5 Push-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
(Score is Rounds + Reps of the 8min Efforts)
COOL DOWN FOR RECOVERY
2:00 Walk & Shake Legs
2:00 EZ Bike
2:00 Foam Roll
Friday, January 1st
HAPPY NEW YEAR!
Kick off 2021 right with classes at:
6:00am w/Coach Tawnya,
8:30am w? Coach Anna,
& 5:00pm w/Coach Curtis
WODs TBD by each Coach!
All other classes cancelled for the day.
Saturday, January 2nd
*Class Schedule Change!*
6:00am Open Gym
7:00am CrossFit
8:00am Rowing (back by popular demand!)
9:00am Bootcamp
See you this week!
