WOD

HOLLIDAY SCHEDULE 

December 31st, 8am Bootcamp, 9-10am Crossfit 

January 1st, gym closed 

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Strength/Skill

3 SETS
MAX Strict Press

Into…

MAX Push Press

-Rest 2:00 b/t Sets-

*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.

(Score is Reps)

Workout

4 ROUNDS FOR TIME
15/12 Cal Bike
12 Push Press (115/75)
10 Pull-ups

-12:00 Hard Cap-

(Score is Time)

HOLLIDAY SCHEDULE 

December 31st, 8am Bootcamp, 9-10am Crossfit 

January 1st, gym closed 

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8AM Bootcamp

9AM Crossfit

Strength/Skill

5-5-5*
Deadlift

*Keep weight light-moderate for all sets.

Workout

Every 2:30 FOR 5 SETS
15/12 Cal Bike
12 Back Rack Reverse Lunges (135/95)

Strength/Skill

EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold Right (53/35)
MIN 2 – :40 SA KB OH Hold Left
MIN 3 – :40 Double Unders

Workout

AMRAP X 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs

HOLLIDAY SCHEDULE 

December 31st, 8am Bootcamp, 9-10am Crossfit 

January 1st, gym closed 

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Strength/Skill

5-5-5*
Back Squat

*Keep weight light-moderate for all sets.

Workout

5 SETS
10 Front Squats (95/65)
10 Pull-ups
15 Plate G2OH (35/25)

-Rest 1:00 b/t Sets-

Gym closed today

Merry Christmas