Fitness
Skill
- Max set of unbroken wall balls
"Trick or Treat" - 12 Minute AMRAP
- 10 Deadlift (185#/125#)
- 31 Double Unders
- 14 Over Bar/Parallette Burpees
Competitor
Skill
- Max set of unbroken wall balls
"Trick or Treat" - 12 Minute AMRAP
- 10 Deadlift (185#/125#)
- 31 Double Unders
- 14 Over Bar/Parallette Burpees
Bootcamp
Day 5
- 5 Weighted Muscle ups
- 10 Strict Muscle ups
- 15 Kipping Muscle ups
Fitness
Strength
- 5 Minute EMOM: 5 Power Cleans
"Nasty Dudes" - 3 Rounds
- 50 Air Squats
- 7 Bar Muscle ups
- 10 Hang Power Snatch (135#/95#)
Competitor
Strength
- 5 Minute EMOM: 5 Power Cleans
"Nasty Dudes" - 3 Rounds
- 50 Air Squats
- 7 Bar Muscle ups
- 10 Hang Power Snatch (135#/95#)
Bootcamp
Day 4
Fitness
Skill
7 Minute AMRAP
- 1 Overhead Squat (115#/75#)
- 5 GHD Sit ups
- 5 Hip Extensions
** Increase 1 OHS Rep each Round **
Competitor
Skill
7 Minute AMRAP
- 1 Overhead Squat (115#/75#)
- 5 GHD Sit ups
- 5 Hip Extensions
** Increase 1 OHS Rep each Round **
Bootcamp
Day 3
- Find Heavy Single Complex: Clean Deadlift pausing at the knee + Hang Clean + Clean
- Back Squat 10X3 across
Fitness
Strength
"Nicole" - 20 Minute AMRAP
- 400M Run
- Max Reps Pull-ups
Competitor
Strength
PUSH Muscle Up Marathon (20 Minute Time Cap)
15-12-9-6-3 Reps
- Unbroken Muscle ups
- 200M Run between Rounds
** If drop from rings before complete full set, then must do a 100M Penalty Run
Bootcamp
Day 2
- Max Set unbroken Strict Deficit Handstand Push ups
- Max Set unbroken Kippig Deficit Handstand Push ups
- Max Set unbroken Strict Regular Handstand Push ups
- Max Set unbroken Kipping Regular Handstand Push ups
Fitness
Mobility
21-15-9 Reps
- Front Squat (135#/95#)
- Kettlebell Swing (55#/35#)
- 1- 200M Run
Competitor
Mobility
21-15-9 Reps
- Front Squat (185#/125#)
- Kettlebell Swing (70#/55#)
- 1- 200M Run
Bootcamp
Day 1
- 1 Rep Max Power Clean
- Back Squat 8X4 across
Fitness
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
Day 7
Fitness
Mobility
21-15-9 Reps
- Deadlift (225#/155#)
- Ring Dips
Competitor
Mobility
21-15-9 Reps
- Deadlift (225#/155#)
- Ring Dips
Bootcamp
Day 6
- Find heavy 1 Rep Snatch Grip Push Press
- Find heavy 1 Rep Overhead Squat
- Find heavy 1 Rep Snatch Balance
- Find heavy 1 Rep Snatch
- Back Squat 6X6 across
Fitness
Strength
- 1 Rep Max Pause Overhead Squat
"Natty Boh" - 15 Minute AMRAP
- 18 Wall Balls (20#/14#)
- 8 Chest to Bar Pull ups
- 5 Over the Parallette Burpees
Competitor
Strength
- 1 Rep Max Pause Overhead Squat
"Natty Boh" - 15 Minute AMRAP
- 18 Wall Balls (20#/14#)
- 8 Chest to Bar Pull ups
- 5 Over the Parallette Burpees
Bootcamp
Day 5
- Hang Snatch 5X1 across @ 80% 1RM
- Front Squat 5X1 across @ 90& 1RM
- For Time: 20 Muscle ups
Fitness
Skill
In 10 Minutes
- 1 Mile Run, in remaining time AMRAP
- Power Clean (135#/95#)
Competitor
Skill
In 10 Minutes
- 1 Mile Run, in remaining time AMRAP
- Power Clean (135#/95#)
Bootcamp
Day 4
Fitness
Mobility
7 Rounds:
- 250M Row
- 10 Push Press (95#/65#)
Competitor
Mobility
7 Rounds:
- 250M Row
- 10 Push Press (135#/95#)
Bootcamp
Day 3
- Back Squat 3X3 across
- 3 Rep Max Deadlift
Fitness
Skill
- Bar Muscle up Progression
5-4-3-2-1
- Pull up Complex (1 CTB Pull up + 1 Pull up + 1 Toes to Bar)
1-2-3-4-5
Competitor
Skill
- Bar Muscle up Progression
5-4-3-2-1
- Pull up Complex (1 Bar Muscle up + 1 CTB Pull up + 1 Pull up)
1-2-3-4-5
Bootcamp
Day 2
- 2 Sets max unbroken Strict Muscle ups
- 2 Sets max unbroken Kipping Muscle ups
Fitness
Strength
Partner WOD - 15 Minute AMRAP
- 50 Calorie Row
- 50 Over the Bar Burpees
- 50 Hang Power Clean (135#/95#)
Only 1 person working at time
Competitor
Strength
Partner WOD - 15 Minute AMRAP
- 50 Calorie Row
- 50 Over the Bar Burpees
- 50 Hang Power Clean (135#/95#)
Only 1 person working at time
Bootcamp
Day 1
- Find Max: Clean from low hang + push jerk + split jerk
- Front Squat 5X5 across
Fitness
Open Gym from 10 am to 11 am TODAY, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am to 11 am TODAY, Members & CrossFit Experienced People Only
Bootcamp
511BRUTUM - Day 7
Fitness
Strength
- 7 Minute EMOM: 1 Power Clean + 1 Pause Front Squat + 1 Jerk
Fitness - Small Hammer
5 Rounds, each for time
- 5 Power Clean (115#/75#)
- 10 Front Squat (115#/75#)
- 5 Jerk (115#/75#)
- 15 Pull-ups
- Rest 90 Seconds
Competitor
Strength
- 7 Minute EMOM: 1 Power Clean + 1 Pause Front Squat + 1 Jerk
Competitor - Hammer
5 Rounds, each for time
- 5 Power Clean (135#/95#)
- 10 Front Squat (135#/95#)
- 5 Jerk (135#/95#)
- 20 Pull-ups
- Rest 90 Seconds
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
Bootcamp
511BRUTUM - Day 6
- Max set unbroken chest to bar pull-ups
- Max set unbroken toes to bar
- Max set unbroken strict ring dips
Fitness
Mobility
Fitness - "Peter Parker"
- 10 Chest to Bar Pull-ups
- 20 Toes to Bar
- 30 Box Jumps (24"/20")
- 40 Double Unders
- 50 Burpees
- 40 Double Unders
- 30 Box Jumps (24"/20")
- 20 Toes to Bar
- 10 Chest to Bar Pull-ups
Competitor
Mobility
Competitor - "Spider Man"
- 10 Muscle Ups
- 20 Toes to Bar
- 30 Box Jumps (30"/24")
- 40 Double Unders
- 50 Burpees
- 40 Double Unders
- 30 Box Jumps (30"/24")
- 20 Toes to Bar
- 10 Muscle Ups
Bootcamp
511BRUTUM - Day 5
- Heavy Set: 1 Power Snatch + 1 Squat Snatch
- Heavy Set: 1 Clean from Low Hang + 1 Push Jerk + 1 Split Jerk
- 10 Minute EMOM: 1 Back Squat across
Fitness
Strength
Fitness - 7 Rounds
- 200M Run
- 7 Deadlift (225#/155#)
- Rest 1 Minute
Competitor
Strength
Competitor - 7 Rounds
- 200M Run
- 7 Deadlift (315#/205#)
- Rest 1 Minute
Bootcamp
511BRUTUM - Day 4
Fitness
Skill
Fitness
21-18-15-12-9-6-3
- Hand Release Push-ups
- GHD Sit-ups OR Abmat Sit-ups
Competitor
Skill
Competitor
21-18-15-12-9-6-3
Bootcamp
511BRUTUM - Day 3
Jerk
- 1 Heavy Push Jerk from back rack
- 1 Heavy Split Jerk from back rack
- 1 Heavy Push Jerk from front rack
- 1 Heavy Split Jerk from front rack
Back Squat
Fitness
Strength
Fitness - 10 Minute AMRAP
- 3 Power Snatch (135#/95#)
- 9 Box Jump Overs (24"/20)
Competitor
Strength
Competitor - 10 Minute AMRAP
- 3 Power Snatch (135#/95#)
- 9 Box Jump Overs (24"/20)
Bootcamp
511BRUTUM - Day 2
10-9-8-7-6-5-4-3-2-1
- Bench Press @ Body Weight
- + 10 Toes to Bar between Sets
Fitness
Skill - 3 Rounds
- 15 Hip Extensions
- 15 GHD Sit-ups
Fitness - 5 Rounds, starting every 3 Minutes
Competitor
Skill - 3 Rounds
- 15 Hip Extensions
- 15 GHD Sit-ups
Competitor - 5 Rounds, starting every 3 Minutes
Bootcamp
511BRUTUM - Day 1
- Find Heavy Single Snatch from the blocks, below the knee - Goal is 90% 1RM
- Snatch 3X2 @ 80% 1RM
Fitness
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
511BRUTUM - Day 7
Fitness
Skill
Death by Pull-ups (max 10 Minutes)
- Fitness: Strict Pull-ups
- Competitor: Strict Chest to Bar Pull-ups
Fitness Partner WOD
- 50 Back Squats (135#/75#)
- 40 Hang Power Cleans (115#/75#)
- 30 Shoulder to Overhead (95#/65#)
- + 2 Minutes AMRAP Burpees
Competitor
Skill
Death by Pull-ups (max 10 Minutes)
- Fitness: Strict Pull-ups
- Competitor: Strict Chest to Bar Pull-ups
Competitor Partner WOD
- 50 Back Squats (185#/125#)
- 40 Hang Power Cleans (155#/105#)
- 30 Shoulder to Overhead (135#/95#)
- + 2 Minutes AMRAP Burpees
Bootcamp
511BRUTUM - Day 6
For Time 6-5-4-3-2-1 Reps
- Deadlift (335#/235#)
- Bench Press (225#/155#)
- Muscle Ups
Fitness
Strength
Fitness - 7 Rounds
In 2 Minutes
- 12 Toes to Bar
- Max Calorie Row in remaining time
- Then Rest 1 Minute
Competitor
Strength
Competitor - 7 Rounds
In 2 Minutes
- 12 Toes to Bar
- Max Calorie Row in remaining time
- Then Rest 1 Minute
Bootcamp
511BRUTUM - Day 5
- 1 High Hang Clean + 1 Mid-hang Clean + 1 Low Hang Clean + 1 Push Jerk + 1 Split Jerk
- Box Squats 8X2 across
Fitness
Mobility
Fitness
- 800M Run
- 30 Ring Dips
- 800M Run
- 60 Hand Release Push ups
Competitor
Mobility
Competitor
- 800M Run
- 20 Muscle Ups
- 800M Run
- 40 Handstand Push ups
Bootcamp
511BRUTUM - Day 4
Fitness
Strength
- 10 Sets of 2 Reps: Push Press & Push Jerk
Fitness - 6 Rounds:
- 5 Ground to Overhead (155#/105#)
- 100M Sandbag Sprint
- 25 Double Unders
Competitor
Strength
- 10 Sets of 2 Reps: Push Press & Push Jerk
Competitor - 6 Rounds:
- 5 Ground to Overhead (155#/105#)
- 100M Sandbag Sprint
- 25 Double Unders
Bootcamp
511BRUTUM - Day 3
15 Minute Snatch EMOM - 3 Rounds
- Minute 1: 60# under 1RM
- Minute 2: 50# under 1RM
- Minute 3: 40# under 1RM
- Minute 4: 30# under 1RM
- Minute 5: 20# under 1RM
Front Squat
Fitness
Mobility
Fitness - 10 Minute AMRAP
- 4 Handstand Push ups
- 8 Kettlebell Swings (70#/55#)
- 12 GHD Sit-ups
Competitor
Mobility
Competitor - 10 Minute AMRAP
- 4 Handstand Push ups
- 8 Kettlebell Swings (70#/55#)
- 12 GHD Sit-ups
Bootcamp
511BRUTUM - Day 2
- Death by Power Clean (155#/105#)
Fitness
Skill
Fitness - 3 Rounds
- 200M Run
- 1 Big Clean Complex (135#/85#)
Big Clean Complex
- High Hang Clean + Hang Clean + Clean + Push Press
- High Hang Clean + Hang Clean + Clean + Push Jerk
- High Hang Clean + Hang Clean + Clean + Split Jerk
Competitor
Skill
Competitor - 3 Rounds
- 200M Run
- 1 Big Clean Complex (175#/115#)
Big Clean Complex
- High Hang Clean + Hang Clean + Clean + Push Press
- High Hang Clean + Hang Clean + Clean + Push Jerk
- High Hang Clean + Hang Clean + Clean + Split Jerk
Bootcamp
511BRUTUM - Day 1
- 5 Sets of 1 Snatch Pull @ 1RM
- 5 Sets of 2 Snatch Deadlift @ 1RM
- Back Squat 5X5, across
- 30 Muscle-ups for time EMOM Style
Fitness
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
511BRUTUM - Day 7
Fitness
Strength
- (A) Find 2 RM Deadlift
- (B) Deadlift 3-3-3-3-3 @ 80% of (A)
Fitness/Competitor - 10 Minutes Time Cap
AMRAP within remaining time
- 7 Deadlift (225#/135#)
- 7 Clapping Push-ups
- 21 Double Unders
Competitor
Strength
- (A) Find 2 RM Deadlift
- (B) Deadlift 3-3-3-3-3 @ 80% of (A)
Fitness/Competitor - 10 Minutes Time Cap
AMRAP within remaining time
- 7 Deadlift (225#/135#)
- 7 Clapping Push-ups
- 21 Double Unders
Bootcamp
511BRUTUM - Day 6
"Fight Gone Bad" - 3 Rounds for Max Reps
- 1 Minute Wall Balls (20#/14#)
- 1 Minute Sumo Deadlift Highpull (75#/55#)
- 1 Minute Box Jumps (20")
- 1 Minute Push Press (75#/55#)
- 1 Minute Row for Calories
- 1 Minute Rest
Fitness
Strength
- Max Weighted Pull-up
- Max Weighted Dip
Fitness "Ray Ray" - 17 Minute AMRAP
- 5 Thruster (115#/75#)
- 2 Burpee Chest to bar Pull-ups
- 400M Run
Competitor
Strength
- Max Weighted Pull-up
- Max Weighted Dip
Competitor "Ray Lewis" - 17 Minute AMRAP
- 5 Thruster (155#/105#)
- 2 Strict Muscle Ups
- 400M Run
Bootcamp
511BRUTUM - Day 5
- 9 Minute Clean & Jerk EMOM - 3 Rounds of:
- Minute 1 - 3 Reps @ 50# under PR
- Minute 2 - 2 Reps @ 40# under PR
- Minute 3 - 1 Rep @ 30# under PR
- Front Squat 10X1 across
- Box Squat 10X2 acros
Fitness
Strength
- Front Squat 3-3-3-3-3 Reps
Fitness/Competitor - 10 Minute AMRAP
- 30 Clean (75#/45#)
- 30 Clean (135#/75#)
- 30 Clean 165#/100#)
- AMRAP Cleans (210#/120#)
Competitor
Strength
- Front Squat 3-3-3-3-3 Reps
Fitness/Competitor - 10 Minute AMRAP
- 30 Clean (75#/45#)
- 30 Clean (135#/75#)
- 30 Clean 165#/100#)
- AMRAP Cleans (210#/120#)
Bootcamp
511BRUTUM - Day 4
Fitness
Mobility
Fitness/Competitor "Gulch" - 7 Rounds
- 7 Chest to Bar Pull-ups
- 7 Push Jerks (155#/105#)
- 7 Burpees
Competitor
Mobility
Fitness/Competitor "Gulch" - 7 Rounds
- 7 Chest to Bar Pull-ups
- 7 Push Jerks (155#/105#)
- 7 Burpees
Bootcamp
511BRUTUM - Day 3
- Back Squat 3X3 across
- Deadlift 10-8-6-4-2 climbing
- GHD Sit-ups 3X20
- Hip Extension 3X20