Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Dec 5th

Squat 5/5/5+85% of 1RM

5 sets of strict Pullups60% of max reps

Press 5/5/5+85% of 1RM

5x8Russian Swings Jackie

Skillwork

Deadlift 1x5+85% of 1RM

5 sets of Pushups60% of max reps

Bench 5/5/5+85% of 1RM

5x8Step-Ups

Power Elizabeth

Squat 5/5/5+85% of 1RM

6 sets of strict Pullups60% of max repsDec

5thMax Burpees

in 7 Mins

42/21-30/15-18/9 reps ofSitups

Wallballs

Jackie

Skillwork Drexel Ave.Sprints

7 rounds

AMRAP 12 Mins3 HSPU

6 CTB Pullups12 Box Jumps

24 Double Unders

Power Elizabeth

Broomile

Dec 12th

Press 5/5/5+85% of 1RM

5x10Russian Swings

Nancy

Deadlift 1x5+85% of 1RM

6 sets of Pushups60% of max reps

Bench 5/5/5+85% of 1RM

5x10Step-Ups Grace

Skillwork

Squat 3/3/3+90% of 1RM

7 sets of strict Pullups60% of max reps

Press 3/3/3+90% of 1RM

5x12Russian SwingsDec

12thAMRAP 10 Mins

20m Lunges20m Sliders

Nancy

Crazy Eights4 rounds of

8 Heavy Jerks8 Burpees

Row 2k

Grace

Skillwork

100mInchworm Pushups

Run 5k

Dec 19th

12 Days of CrossFit

Deadlift 1x3+90% of 1RM

7 sets of Pushups60% of max reps

Bench 3/3/3+90% of 1RM

5x12Step-Ups

Retest Pullups & Pushups

Diane

Squat 5/5/5+85% of 1RM

Press 5/5/5+85% of 1RM

5 sets of strict Pullups60% of max reps

Gym Closed Gym ClosedDec 19th

12 Days of CrossFit

21-15-9Med Ball CleansDB Push Press

Tabata 10m(30 on/15 off)

Retest Pullups & Pushups

Diane

Max Burpees in 7 Mins

Gym Closed Gym Closed

Dec 26th

LIMITED CLASS SCHEDULE THE WEEK BETWEEN X-MAS AND THE NEW YEAR - MAKE SURE TO CHECK ZP FOR UPDATES!LIMITED CLASS SCHEDULE THE WEEK BETWEEN X-MAS AND THE NEW YEAR - MAKE SURE TO CHECK ZP FOR UPDATES!LIMITED CLASS SCHEDULE THE WEEK BETWEEN X-MAS AND THE NEW YEAR - MAKE SURE TO CHECK ZP FOR UPDATES!LIMITED CLASS SCHEDULE THE WEEK BETWEEN X-MAS AND THE NEW YEAR - MAKE SURE TO CHECK ZP FOR UPDATES!LIMITED CLASS SCHEDULE THE WEEK BETWEEN X-MAS AND THE NEW YEAR - MAKE SURE TO CHECK ZP FOR UPDATES!LIMITED CLASS SCHEDULE THE WEEK BETWEEN X-MAS AND THE NEW YEAR - MAKE SURE TO CHECK ZP FOR UPDATES!LIMITED CLASS SCHEDULE THE WEEK BETWEEN X-MAS AND THE NEW YEAR - MAKE SURE TO CHECK ZP FOR UPDATES!

Dec 26th

Deadlift 1x5+85% of 1RM

5 sets of Pushups60% of max reps

Bench 5/5/5+85% of 1RM

5x8Step-Ups

1/2 Murph

Squat 5/3/1+85, 90, 95% of 1RM

6 sets of strict Pullups60% of max reps

Press 5/3/1+85, 90, 95% of 1RM

5x10Russian Swings 75 Overhead Squats

Skillwork

Deadlift 5/3/1+85, 90, 95% of 1RM

6 sets of Pushups60% of max reps

Dec 26th

5 rounds of10 Man Makers

15 Power Wallballs

12 min AMRAP1,2,3...InfinityWall Walks

Turkish Getups

1/2 Murph

Row 500m x4rest 45 secs

2 rounds of15 Bar-Facing

Burpees15 Power Cleans

75 Overhead Squats

Skillwork

Broomile