WOD

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3
Jan

Saturday 1-4-20

8AM Bootcamp

9AM CrossFit

Strength/Skill

PARTNER STRENGTH
3 SETS
12 Bench Press
15 DB Bent Over Row

(Score is Weight)

Workout

PARTNER WORKOUT
IN TEAMS OF 2…

AMRAP x 12 MINUTES
10 Alt. DB Snatch (50/35)
8/6 Cal Bike
6 Burpees

*Partner 1 completes one full round while Partner 2 rests.

(Score is Rounds + Reps)

2
Jan

Friday 1-3-20

Strength/Skill

EMOM X 12 MINUTES*
MIN 1 – 12 Front Rack Lunges
MIN 2 – :45 Hollow Body Hold

*Keep weight light-moderate.

(Score is Weight)

Workout

TRIPLE AMRAP
AMRAP x 3 MINUTES
MAX Slam Balls (20/10)

-Rest :30-

AMRAP x 3 MINUTES
MAX Alt. V-ups

-Rest :30-

AMRAP x 3 MINUTES
MAX Front Rack Lunges (95/65)

(Score is Reps)

2
Jan

Thursday 1-2-20

Strength/Skill

8-6-4-4
Sumo Deadlift

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)

*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout.

(Score is Time)

31
Dec

Tuesday 12-31-19

Special Hours today
8AM Bootcamp, 9AM 10AM Crossfit only

Gym closed tomorrow.

Strength/Skill

EMOM x 6 MINUTES*
MIN 1 – 8 Front Squats
MIN 2 – :40 Double Unders

*Build up to and past workout weight.

(Score is Weight)

Workout

NCFIT BENCHMARK WORKOUT
“PARTY LIKE IT’S 1999”

AMRAP x 19 MINUTES
19 Wall Balls (20/14)
33 Double Unders
19 Up-Downs
33 Double Unders
19 Front Squats (75/55)
33 Double Unders

*New Benchmark

(Score is Rounds + Reps)