The Nice List

Dec 1st, 2019

Category: CrossFit

The Nice List

Carrie

Weekly Strength/Benchmark Schedule – Click Here

New Schedule Updates beginning Monday 12/1
This upcoming week we’re kicking off some new schedule changes, including the addition of our CTX “Conquer and Thrive” class! This class is very similar to Sebastian’s VO2 Max class on Sunday – no heavy barbells or high skill gymnastics, lots of conditioning intervals and high-rep weightlifting with dumbbells, kettlebells, etc.! You can find a list of our class changes below and to review our full schedule please click HERE.

Monday – Friday – 6AM Crossfit will take place in The Southie Green Toaster area
Monday – Friday – 6AM CTX “Conquer and Thrive” (formally B/X) in Southie Orange
Monday – Thursday – 6:30PM CTX in Southie Orange. There will be no 6:30PM Crossfit Class going forward.

Warm-up
2 Rounds
:30 Work/:10 Rest and Rotate
-Toes Taps on Med Ball
-Hamstring Curl on Med ball
-Med Ball Cross Chop Left Side
-Med Ball Cross Chop Right Side

Strength
EMOM10
Overhead Squat
-2 Reps

WOD
30-20-10
Alternating DB Snatches (50,35)
Wallballs

Level 2- 40,25
Level 1- 30,15

CTX – Endurance
10AM in Southie Orange

9 Minutes / Station
2 Minutes rest

RUN
25 SA KB OH Squats (es)
AMRAP
0.13 Run
8 Hang KB Snatches (es)
30 Hollow Rocks

BIKE
50 DB Bench Press
AMRAP
25/20 Cals Bike (air dyne)
8 Pistols (e.s)(from bench or freestanding)
10 Weighted Bench Dip
(DB In Lap Or between legs)

ROW
50 KB SDHP
AMRAP
20/15 Cals Row
8 DB Plank Rows (es)
10 Double DB Bicep Curls

SKI
50 Lying Tricep Extensions
AMRAP
20/15 Cals Ski
8 Double DB Front Raises
10 Bent Over Rev. DB Flyes

At Home WOD
AMRAP: 10
7 Burpees
14 Air Squats
28 Russian Twists