(910) 612-2203

Monday WOD 12/16/24

Monday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am – SPIN 530pm

Strength
Back Squat (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
CrossFit Open 16.5
For time
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters 95/65
Bar-facing burpees

Strength
Back Squat (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
CrossFit Open 16.5
For time
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters 95/65
Bar-facing burpees

Strength
Back Squat (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
CrossFit Open 16.5
For time
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters 95/65
Bar-facing burpees

Comments Disabled| |

Friday 12/13/24

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

Bulgarian Split Squats 8 on each leg
4 Sets increasing in load throughout sets (use dumbbell or bells)
WOD
AMRAP 15
4 Reverse Lunges Left Leg (barbell front rack) (95/65)
4 Reverse Lunges Right Leg (barbell front rack) (95/65)
8 Burpees Over The Bar
16 Air Squats
32 Sit Ups

Bulgarian Split Squats 8 on each leg
4 Sets increasing in load throughout sets (use dumbbell or bells)
WOD
AMRAP 15
4 Reverse Lunges Left Leg (barbell front rack) (95/65)
4 Reverse Lunges Right Leg (barbell front rack) (95/65)
8 Burpees Over The Bar
16 Air Squats
32 Sit Ups

Bulgarian Split Squats 8 on each leg
4 Sets increasing in load throughout sets (use dumbbell or bells)
WOD
AMRAP 15
4 Reverse Lunges Left Leg (barbell front rack) (95/65)
4 Reverse Lunges Right Leg (barbell front rack) (95/65)
8 Burpees Over The Bar
16 Air Squats
32 Sit Ups

Comments Disabled| |

Thursday 12/12/24

Thursday Schedule: 6am/8am WOD – 9am Open Gym 530pm Bootcamp

Strength
Deadlift
2 x 4 @ 75%

2 x 3 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%

WOD
AMRAP 20
300m row

200m Run
10 Back Squats (95/65)
50 double-unders

Strength
Deadlift
2 x 4 @ 75%

2 x 3 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%

WOD
AMRAP 20
300m row

200m Run
10 Back Squats (95/65)
50 double-unders

Strength
Deadlift
2 x 4 @ 75%

2 x 3 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%

WOD
AMRAP 20
300m row

200m Run
10 Back Squats (95/65)
50 double-unders

Comments Disabled| |

Wednesday WOD 12/11/24

Wednesday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am

For Time: (Go heavy on the Thrusters)
21 Dumbbell Thrusters
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run

For Time: (Go heavy on the Thrusters)
21 Dumbbell Thrusters
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run

For Time: (Go heavy on the Thrusters)
21 Dumbbell Thrusters
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run

Comments Disabled| |

Tuesday WOD 12/10/24

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

Strength
Bench Press (Accumulation)
2 x 4 @ 75%

2 x 3 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%
WOD
EMOM 8
Row
20 Sec Sprint / 40 Sec Rest
Rest 2 minutes
EMOM 8
15 Box Jumps
time-remaining
ME toes-to-bar

Strength
Bench Press (Accumulation)
2 x 4 @ 75%

2 x 3 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%
WOD
EMOM 8
Row
20 Sec Sprint / 40 Sec Rest
Rest 2 minutes
EMOM 8
15 Box Jumps
time-remaining
ME toes-to-bar

Strength
Bench Press (Accumulation)
2 x 4 @ 75%

2 x 3 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%
WOD
EMOM 8
Row
20 Sec Sprint / 40 Sec Rest
Rest 2 minutes
EMOM 8
15 Box Jumps
time-remaining
ME toes-to-bar

Comments Disabled| |

Monday WOD 12/9/24

Monday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am – SPIN 530pm

Strength
Back Squat (Accumulation)
2 x 2 @ 75%

2 x 2 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%
WOD
AMRAP 18 Minutes
11 Power Cleans (135/95)
11 Burpees Over Bar
11 Deadlifts (135/95)
11 Pull Ups

Strength
Back Squat (Accumulation)
2 x 2 @ 75%

2 x 2 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%
WOD
AMRAP 18 Minutes
11 Power Cleans (135/95)
11 Burpees Over Bar
11 Deadlifts (135/95)
11 Pull Ups

Strength
Back Squat (Accumulation)
2 x 2 @ 75%

2 x 2 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%
WOD
AMRAP 18 Minutes
11 Power Cleans (135/95)
11 Burpees Over Bar
11 Deadlifts (135/95)
11 Pull Ups

Comments Disabled| |