WOD
AMRAP 5 minutes
10 Russian kettlebell swings
10 push-ups

Boot Camp
3 Rounds
5 Incline push-up
10 Step-up knee-up, 5L/5R
10 Box dips
8 1-leg hip thruster, L/R
10 Sit-to-jump squat

As many rounds in 20 minutes
7 push-ups
7 DB thrusters
7 tuck-ups
7 KB sumo deadlift high-pull
7 half burpees
7 KB swings
7 ring-row / pull-up

WOD
Complete for time
100 meter run
1 round Cindy
200 meter run
2 round Cindy
300 meter run
3 round Cindy
400 meter run
4 round Cindy
500 meter run
5 round Cindy

1 Round Cindy:
5 pull-ups
10 push-ups
15 squats

WOD
For Time
4 rounds
200 m run
12 Devils press, 35’s/25’s
50 ft. weighted front rack lunge walk, 35’s/25’s
– Directly Into-
4 Rounds
75 double-unders
12 strict handstand push-ups
50 ft. weighted front rack lunge walk, 35’s/25’s

Note: Record time to log

Boot Camp
Partners complete 20 rounds
12 back-step weighted lunges
10 candle stick levers
8 calorie Assault Bike
*Leap Frog Rotation

Strength/Skill
5 sets Clean Complex
Power clean + hang squat clean + squat clean
Try and work up to 70% of your 1RM clean
*Perform a set every 90 sec

WOD
Complete 4 rounds for time
20 pull-ups
15 sit-ups, GHD or ABMAT
10 dumbbell thrusters, 50’s/35’s
*20 minute time cap

Note: Record time to log

Strength
Push press: 4 sets x 5 reps
Add weight each set, perform a set every 90-120 sec

WOD
3 Rounds for time
25 Snatch, 75/55 lb.
9 Burpees over bar

Note: Record time to log

Boot Camp
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Dips
25 jump rope
*Start new round where you left off
*Rest 1 minute B/T sets
-Resr 3 minutes-
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Hammer curls
25 jump rope
*Start new round where you left off
*Rest 1 minute B/T sets

WOD
Complete as many rounds in 14 minutes of:
250 meter run or row
7 muscle-ups

Note: Record rounds/reps to log.

Boot Camp
AMRAP 12 minutes
10 Alt box step-ups
20 candle stick levers
100 jump rope

AMRAP 12 minutes
12 cal row
12 DB Arnold press
12 DB Lateral raise / Front raise

WOD
Partners complete as many rounds in 20 minutes
Buy-In: 200/150 cal Assault Bike
-In remaining time Max rounds-
20 wall-ball shots, 30/20 lb. ball
10 cleans, 185/125 lb.

Note: Record rounds/reps to log

Boot Camp
Partner AMRAP 20 minutes
Row 300 meters
AMRAP of:
10 DB Chest Fly’s
20 AB Bikes
10 Romanian deadlifts

WOD
As many rounds in 5 minutes
10 kettlebell swings
10 push-ups
-Rest 2-3 minutes
6 Supersets
8 weighted pull-ups
20 banded tricep push downs
-Rest 2-3 minutes
5 Supersets
8 Heavy skull crushers
20 hammer curls
-Rest 2-3 minutes
4 Supersets
20 seated double dumbbell curls
10 dips
-Rest 2-3 minutes
As many rounds in 5 minutes
10 kettlebell swings
10 push-ups

Boot Camp
AMRAP 5 minutes
10 kettlebell swings
10 push-ups
-Rest 2 minutes
3 supersets
10 ring rows
10 banded Tricep extensions
2 minute run or row
3 supersets
10 Bulgarian squats
30 sec wall sit
2 minute run or row
3 supersets
10 curl and press
10 Lat raises
Rest 2 minutes
AMRAP 5 minutes
10 kettlebell swings
10 box dips

WOD
Complete 3 rounds for time
25 toes-to-bar
50 ft. front rack lunge walk, 50’s/35’s
100 double-unders
50 ft. front rack lunge walk, 50’s/35’s

Note: Record time to log

Strength
Shoulder press: 5-4-3-2-1 reps
Then
Push press: Heavy 2 rep for the day

WOD
3 Rounds for time
25 handstand push-ups
25 deadlifts, 95/65 lb.
25 pull-ups
25 sit-ups

Note: Record time to log

Boot Camp
Teams of 2
Complete as many reps in 7 minutes of
Max bench press, increase weight every 50 reps
Max cal row
Rest 2 minutes
Complete as many reps in 7 minutes of
Max candle stick levers
Max cal row
Rest 2 minutes
Complete as many reps in 7 minutes of
Max kettlebell sumo deadlift high-pulls, increase weight every 50 reps
Max cal row
*Partner A Performs reps, Partner B rows for cal’s. Rotate however desired

Strength
Back Squat: 10 sets x 3 reps @ 75% of 1RM
*Perform a set every 60 sec.

WOD
Complete 3 rounds for time
200 meter run
15 thrusters, 95/65 lb.
10 burpees over bar

Note: Record time to log

Boot Camp
AMRAP 8 minutes
5 Med-Ball cleans
10 Weighted box step-ups
50 jump rope
-Rest 2 minutes
AMRAP 8 minutes
10 Alternating DB snatch
5 Tarantula squats
50 jump rope

WOD
As many Rounds in 20 minutes
10 1-Arm dumbbell push press, left AHAP
10 1-Arm dumbbell push press, right AHAP
20 sit-ups
20 jumping lunges
200 meter run

Happy New Year!!!

WOD
Run 30 minutes
*Every 7 minutes perform 15 burpees

Skill/Strength
3 Position squat clean: 5 sets x 3 reps
1 rep from Hang + 1 rep from Below Knee + 1 rep from Floor = 1 set
*Try and increase weight through the 5 sets, and don’t drop the bar between positions

WOD
As many rounds as possible in 20 minutes
First complete 2 rounds of
25 burpee box jump overs, 24/20 inch box
50/40 cal Assault bike
25 cleans, 135/95 lb. sit-ups, GHD or ABMAT
-Then with remaining time
Max Reps: Weighted sit-ups, 10/5 lb. plate
*Partner Option

Note: Record time and reps to log.

Strength
Romanian Deadlift: 5 sets x 7 reps @ 90% of 1RM clean

WOD
Complete 3 Rounds for time:
50 double-unders
30 wall-ball shots, 20/14 lb. ball
10 deadlifts, 275/185 lb.

Note: Record time to log

Boot Camp
Partner AMRAP 10 min
10 Kettlebell Sumo Deadlift High-pull
10 Dumbbell Bicep Curls
100 Jump rope
*Partner rows for calories

Partner AMRAP 10 min
10 Dumbbell bench press
10 Box Dips
100 Jump rope
*Partner rows for calories

Strength
Back Squat: 5 sets x 3 reps @ 65-85% of 1RM

WOD
For Time:
60 sit-ups, ABMAT
50 toes-to-bar
40 sit-ups, GHD or ABMAT
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
*20 minute time cap

Note: Record time to log

Boot Camp
Partner AMRAP 20 minutes
10 Cal Assault Bike
12 DB thrusters
15 sit-ups

WOD
Ugly Sweater 12 Days of CrossFit
For Time
100 meter run
2 Thruster, 135/95 lb.
3 Hang power cleans, 135/95 lb.
4 Deadlifts, 135/95 lb.
5 Burpees
6 Box jump overs, 24/20 inch box
7 Handstand Push-ups / Push-ups
8 Lunge steps
9 Bent over rows, 135/95 lb.
10 sit-ups
11 Wall-Ball shots, 20/14 lb. ball
12 Cal Assault bike or 12 oz Beer!

*Do 1, then 2-1, then 3-2-1, then 4-3-2-1…

WOD
5 Rounds for time
30 Russian kettlebell swings, 2/1.5 pood
30 yard sled push, 3×45’s / 3×25’s
30 toes to bar
*25 minute time cap

Strength
Split Jerk: 7 sets x 2 reps
*Perform a set every 90 sec.

WOD
2 Rounds for time
400 meter run
50 push-ups
100 air squats
100 double-unders
*20 minute time cap

Note: Record time to log

Boot Camp
AMRAP 8 minutes
10 ring-row / pull-up
10 Candle stick levers
100 meter farmer carry
-Rest 3 minutes
AMRAP 8 minutes
100 meter farmer carry
10 curls and press
10 Lat Raises

Strength
Back Squat: 10 -8-6-4-2-1-1-1 reps
Work up to a moderate heavy back squat for the day (Not a 1 Rep Max – Deload Week).

WOD
Partner AMRAP in 18 minutes
6 clean and jerk, 135/95 lb.
12/10 cal row
6 bar muscle-ups
*Leap Frog Rotation

Note: Record rounds/reps to log

Boot Camp
As many rounds in 20 minutes
15 kettlebell swings
15 bicep curls
15 box Dips
150 meter run or row