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
Skill
PUSH Flight Simulator (15 Minute Time Cap)
- 5-10-15-20-25-20-15-10-5 Unbroken Double Unders
OR
- 15-30-45-60-75-60-45-30-15 Unbroken Singles
Team Linda (Teams of 4)
10-9-8-7-6-5-4-3-2-1 Reps
- Deadlift (185#/125#)
- Bench Press (135#/85#)
- Clean (95#/65#)
- Rest/Spot
Competitor
Skill
PUSH Flight Simulator (15 Minute Time Cap)
- 5-10-15-20-25-20-15-10-5 Unbroken Double Unders
OR
- 15-30-45-60-75-60-45-30-15 Unbroken Singles
Team Linda (Teams of 4)
10-9-8-7-6-5-4-3-2-1 Reps
- Deadlift (275#/175#)
- Bench Press (185#/115#)
- Clean (145#/95#)
- Rest/Spot
Bootcamp
Day 6
- Sumo Deadlift 5 Rep Max
- 20 Rep Max Thruster
Fitness
Strength
- Deadlift 1 Rep Max OR 3-3-3-3-3 Reps
For Time:
- 1000M Row
- 50 Pull-ups
- 800M Run
Competitor
Strength
- Deadlift 1 Rep Max OR 3-3-3-3-3 Reps
For Time:
- 1000M Row
- 20 Muscle ups
- 800M Run
Bootcamp
Day 5
- Snatch 5X1 across @ 90% 1RM
- 3 Sets across @ 75-85% 1 RM, Clean & Jerk Complex: 1 Power Clean + 2 Front Squat + 1 Jerk
- 10 Minute EMOM: 1 Pause Front Squats @ 90% 1RM
- 7 Minute EMOM: Chest to bar pull-ups, increase number of reps from prior week
Fitness
Mobility
Fight Gone Bad - Gobble Gobble
3 Rounds, 1 Minute at Each Station
- Wall Balls (20#/14#)
- Sumo Deadlft High Pull (75#/55#)
- Box Jumps (20")
- Push Press (75#/55#)
- Row for Calories
- Rest 1 Minute
Competitor
Mobility
Fight Gone Bad - Gobble Gobble
3 Rounds, 1 Minute at Each Station
- Wall Balls (20#/14#)
- Sumo Deadlft High Pull (75#/55#)
- Box Jumps (20")
- Push Press (75#/55#)
- Row for Calories
- Rest 1 Minute
Bootcamp
Day 4
Fitness
Strength
- Push Jerk 1 Rep Max OR 3-3-3-3-3 Reps
21-15-9 Reps
- Overhead Squat (95#/65#)
- Knees to Elbows
Competitor
Strength
- Push Jerk 1 Rep Max OR 3-3-3-3-3 Reps
21-15-9 Reps
- Overhead Squat (115#/75#)
- GHD Sit-ups
Bootcamp
Day 3
- 3 Sets of unbroken Clean @ 185#/125# or 65% 1RM. Rest 2 Minutes between sets.
- 21-15-9 For Time: Unbroken Back Squat @ 225#/155# or 90-100% 1RM of 20 RM. Try to only rack bar between the set of 21 & 15, then 15 & 9
- 3 Rounds at 1 Minute each movement, for reps: Muscle ups + Box Jumps (30"/24") + Burpees
Fitness
Skill
- Tabata Burpee + Box Jumps
"Claudia" - 5 Rounds:
- 20 Kettlebell Swing (55#/35#)
- 400M Run
Competitor
Skill
- Tabata Burpee + Box Jumps
"Claudia" - 5 Rounds:
- 20 Kettlebell Swing (55#/35#)
- 400M Run
Bootcamp
Day 2
- Deadlift 5 Rep Max, No TnG
- 10 Minute EMOM: 2 Heavy Clean & jerk with Axle bar
- 3 Rounds Not for time: 30 Hip Extensions, 20 GHD Sit-ups, 10 Toes to Bar
Fitness
Strength
- Back Squat 1 Rep Max OR 3-3-3-3-3 Reps
Every Day Warrior WOD 4 - 15 Minute AMRAP:
- 60 Calorie Row
- 50 Burpee over the Bar
- 30 Ground to Overhead (75#/45#)
- 10 Jumping Chest to Bar Pull-ups
Competitor
Strength
- Back Squat 1 Rep Max OR 3-3-3-3-3 Reps
Every Day Warrior WOD 4 - 15 Minute AMRAP:
- 60 Calorie Row
- 50 Burpee over the Bar
- 30 Ground to Overhead (95#/65#)
- 10 Chest to Bar Pull-ups
Bootcamp
Day One
- 5 Heavy (80-90% 1RM) Snatch Complex: Power Snatch + Hang Snatch + Snatch + Overhead Squat
- 3 Heavy with 2 second pause at each position Clean & Jerk Complex: Slow pull to just below knee + Pull to just above the knee + continue to pull to mid thigh + Clean & Jerk
- Front Squat 4X6 across @ 70-80% 1RM
- 10 Minute EMOM: 3 Muscle up + 6 Handstand Push up (Odd), 7 Burpees (Even)
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
Strength
- Overhead Squat 1 Rep Max OR 3-3-3-3-3 Reps
Partner WOD For Time
30-20-10
- Power Snatch (95#/65#)
- Box Jump Over (24"/20")
THEN
10-20-30
- Overhead Squat (95#/65#)
- Toes to Bar
Competitor
Strength
- Overhead Squat 1 Rep Max OR 3-3-3-3-3 Reps
Day 6
- Good Mornings 8X3 across
- Find 20 Rep Max Jerk
- Row 4X750M with 2 minute rest between sets
Fitness
Skill
- Rope Climb & Muscle up Progressions
7 Minute AMRAP - Ascending Reps by 2 (2-4-6-8, etc.)
- Front Squat (135#/95#)
- Over the Bar/Parallette facing Burpees
Competitor
Skill
- Rope Climb & Muscle up Progressions
7 Minute AMRAP - Ascending Reps by 2 (2-4-6-8, etc.)
- Front Squat (185#/125#)
- Muscle ups
Bootcamp
Day 5
- Find Max Low Hang Snatch
- 3 Sets across (75-85% 1RM) Complex: 1 Power Clean + 3 Front Squat + 1 Jerk
- Pause Back Squats 6X2 across @ 65-75% 1RM
Fitness
Strength
- Push Press 1 Rep Max OR 3-3-3-3-3 Reps
For Time:
- 21 Deadlifts (115#/75#)
- 21 Pull-ups
- 15 Clean (115#/75#)
- 15 Burpee Pull-ups
- 9 Snatch (115#/75#)
- 9 Strict Pull-ups
Competitor
Strength
- Push Press 1 Rep Max OR 3-3-3-3-3 Reps
For Time:
- 21 Deadlifts (155#/105#)
- 21 Pull-ups
- 15 Clean (155#/105#)
- 15 Chest To Bar Pull-ups
- 9 Snatch (155#/105#)
- 9 Bar Muscle ups
Bootcamp
Day 4
Fitness
Skill
- Handstand Walk & Handstand Holds
10 Minute AMRAP
- 9 Handstand Push-ups
- 12 Front Rack Lunges (115#/75#)
- 15 Abmat Sit-ups
Competitor
Skill
- Handstand Walk & Handstand Holds
10 Minute AMRAP
- 9 Handstand Push-ups
- 12 Front Rack Lunges (155#/105#)
- 15 GHD Sit-ups
Bootcamp
Day 3
- Front Squat - Find 1 Rep Max
- For Time - Run 1 Mile
Fitness
Mobility
5 Rounds:
- 500M Row
- 30 Box Jumps (24"/20")
- 20 Kettlebell Swing (55#/35#)
Competitor
Mobility
5 Rounds:
- 500M Row
- 30 Box Jumps (24"/20")
- 20 Kettlebell Swing (55#/35#)
Bootcamp
Day 2
- Clean Pulls 7X2 across @ 85% 1 Rep Max Clean, No TnG
- 7 Minute EMOM: Chest to Bar Pull-ups, unbroken keep at same number of reps each round
- For Time: 50 Ring Dips, Rest 2 Minutes, 50 Toes to Bar
Fitness
Strength
- Snatch 1 Rep Max OR 3-3-3-3-3 Reps
Everyday Warrior WOD 2 (Scaled/Masters)
12 Minute AMRAP
- 10 Deadlift (135#/95#)
- 15 Wall Ball (14#-9'/10#-9')
- 30 Double Unders or 90 Single Jump Rope
Competitor
Strength
- Snatch 1 Rep Max OR 3-3-3-3-3 Reps
Everyday Warrior WOD 2 (RX)
12 Minute AMRAP
- 10 Deadlift (185#/135#)
- 15 Wall Ball (20#/14#)
- 30 Double Unders
Bootcamp
Day 1
- 10 Minute EMOM: Snatch Complex @ 85% 1 Rep Max - Snatch Deadlift + Snatch
- 5 Minute EMOM: Clean & Jerk 1 Rep @ 85% 1 Rep Max
- Front Squat 2X2 across @ 90% 1 Rep Max
- 5 Minute EMOM: 3 - 7 Muscle Ups
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
12 Minute EMOM
- 4 Pistols OR 4 Goblet Squats (70#/55#) w/ a 3 second pause at the bottom of each (Odd)
- 7-10 GHD Sit ups (Even)
"Tequila Worm"
3 Rounds:
- 400M Run
- 21 Pull-ups
- 12 Hang Clean (115#/75#)
Competitor
12 Minute EMOM
- 4 Pistols OR 4 Goblet Squats (70#/55#) w/ a 3 second pause at the bottom of each (Odd)
- 7-10 GHD Sit ups (Even)
Day 6
- Clean & Jerk 3X1 @ 85% 1RM
- Back Squat 1X2 @ 90% 1RM
Fitness
1 Rep Max Clean
OR
Clean 3-3-3-3-3
For Time:
100 Double Unders
- 12-9-6-3 Jerk (135#/95#)
- 24-18-12-6 Toes to Bar
100 Double Unders
Competitor
1 Rep Max Clean
OR
Clean 3-3-3-3-3
For Time:
100 Double Unders
- 12-9-6-3 Jerk (185#/125#)
- 24-18-12-6 Toes to Bar
100 Double Unders
Bootcamp
Day 5
- Snatch 3X1 across @ 90% 1RM
- 20 Muscle ups for time. If do not have a Mup, 20 Chest To Bar Pull-us for Time or Mup Proression
Fitness
10 Minute EMOM
- 4-7 Chest to Bar Pull ups (Odd)
- 4-7 Strict Ring/Bar Dips (Even)
Warrior WOD #1 (Scaled/Masters)
7 Minute AMRAP, Rep Ladder Doubles
- 2 Clean (95#/65#)
- 2 Box Jump Overs (24"/20")
- 4 Clean (95#/65#)
- 4 Box Jump Overs (24"/20")
- 8 Clean (95#/65#)
- 8 Box Jump Overs (24"/20")
- 16 Clean (95#/65#)
- 16 Box Jump Overs (24"/20")
- 32/32, 64/64 - Continue to double reps
Competitor
10 Minute EMOM
- 4-7 Chest to Bar Pull ups (Odd)
- 4-7 Strict Ring/Bar Dips (Even)
Warrior WOD #1 (RX)
7 Minute AMRAP, Rep Ladder Doubles
- 2 Clean (135#/95#)
- 2 Box Jump Overs (24"/20")
- 4 Clean (135#/95#)
- 4 Box Jump Overs (24"/20")
- 8 Clean (135#/95#)
- 8 Box Jump Overs (24"/20")
- 16 Clean (135#/95#)
- 16 Box Jump Overs (24"/20")
- 32/32, 64/64 - Continue to double reps
Bootcamp
Day 4
Fitness
1 Rep Max Shoulder Press
OR
Shoulder Press 3-3-3-3-3
7 Rounds, each round starts at 2:00 mark:
- 5 Deadlift (225#/155#)
- Handstand Walk 25' OR 5 Handstand Push ups
- 10 Pull ups
Competitor
1 Rep Max Shoulder Press
OR
Shoulder Press 3-3-3-3-3
7 Rounds, each round starts at 2:00 mark:
- 5 Deadlift (315#/205#)
- Handstand Walk 25' OR 5 Strict Handstand Push ups
- 10 Chest to Bar Pull ups
Bootcamp
Day 3
- Koala Complex: Find Max - 1 Power Clean + 1 Front Squat + 1 Jerk + 1 Front Squat + 1 Jerk; THEN complete 10 Complexes @ 80% of Max Load
- 10 X 250M Row, Rest 30 Seconds between rounds
Fitness
Mobility
"Armistice WOD"
9 Minute AMRAP
- 100M Sprint
- 11 Sit-ups
- 11 Air Squats
- 100M Sprint
- 22 Sit-ups
- 22 Air Squats
- 100M Sprint
- 33 Sit-ups
- 33 Air Squats
- Add 11 reps to Sit-ups/Air Squats each round
2 Minute Rest
9 Minute AMRAP
- 100M Sprint
- 11 Push-ups
- 11 Box Jumps (24"/20")
- 100M Sprint
- 22 Push-ups
- 22 Box Jumps (24"/20")
- 100M Sprint
- 33 Push-ups
- 33 Box Jumps (24"/20")
- Add 11 reps to Push-ups/Box Jumps each round
About "Armistice" -- Veterans Day WOD
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
- The 11-based rep scheme represents the rich history of Veterans Day.
- The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
- The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
- Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
Competitor
Mobility
"Armistice WOD"
9 Minute AMRAP
- 100M Sprint
- 11 Sit-ups
- 11 Air Squats
- 100M Sprint
- 22 Sit-ups
- 22 Air Squats
- 100M Sprint
- 33 Sit-ups
- 33 Air Squats
- Add 11 reps to Sit-ups/Air Squats each round
2 Minute Rest
9 Minute AMRAP
- 100M Sprint
- 11 Push-ups
- 11 Box Jumps (24"/20")
- 100M Sprint
- 22 Push-ups
- 22 Box Jumps (24"/20")
- 100M Sprint
- 33 Push-ups
- 33 Box Jumps (24"/20")
- Add 11 reps to Push-ups/Box Jumps each round
About "Armistice" -- Veterans Day WOD
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
- The 11-based rep scheme represents the rich history of Veterans Day.
- The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
- The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
- Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
Bootcamp
Day 2
- Good Mornings 5X3 across
- 7 Minute EMOM: Chest to Bar Pull-ups, keep same # all rounds
- Tabata L-Sits: 10 Seconds On/20 Seconds Off
Fitness
1 Rep Max Front Squat
OR
Front Squat 3-3-3-3-3
5 Rounds:
- 250M Row
- 10 Back Squats (135#/95#)
- 15 Kettlebell Swing (70#/55#)
Competitor
1 Rep Max Front Squat
OR
Front Squat 3-3-3-3-3
5 Rounds:
- 250M Row
- 10 Back Squats (135#/95#)
- 15 Kettlebell Swing (70#/55#)
Bootcamp
Day 1
- Snatch 3X1 @ 90% of 1RM
- Clean & Jerk 3X1 @ 90% of 1RM
- Back Squat 5X2 @ 90% of 1 RM
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
7 Minute EMOM
BENCHMARK WEEK
4 Rounds:
Competitor
7 Minute EMOM
BENCHMARK WEEK
4 Rounds:
Bootcamp
Day 6
- Clean Pulls 5X2 across
- Push Press 5X5 across
Fitness
3 Rounds:
- 10 Hip Extensions
- 10 GHD Sit ups
- 10 Bar Kips
BENCHMARK WEEK
"GRACE"
- 30 Clean & Jerk (135#/95#)
OR
"ISABEL"
Competitor
3 Rounds:
- 10 Hip Extensions
- 10 GHD Sit ups
- 10 Bar Kips
BENCHMARK WEEK
"GRACE"
- 30 Clean & Jerk (135#/95#)
OR
"ISABEL"
Bootcamp
Day 5
- Front Squat 5X3 across
- 3 Rounds: 15 GHD Sit ups + 15 Hip Extensions
Fitness
400M Group Indian Run with Med Ball
BENCHMARK WEEK
"CHRISTINE" - 3 Rounds:
- 500M Row
- 12 Deadlift (Bodyweight)
- 21 Box Jumps (20")
Competitor
400M Group Indian Run with Med Ball
BENCHMARK WEEK
"CHRISTINE" - 3 Rounds:
- 500M Row
- 12 Deadlift (Bodyweight)
- 21 Box Jumps (20")
Bootcamp
Day 4
Fitness
Mobility
BENCHMARK WEEK
"NATE" - 20 Minute AMRAP
- 2 Muscle Ups
- 4 Handstand Push ups
- 8 Kettlebell Swing (70#/55#)
OR
'CINDY" - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
Competitor
Mobility
BENCHMARK WEEK
"NATE" - 20 Minute AMRAP
- 2 Muscle Ups
- 4 Handstand Push ups
- 8 Kettlebell Swing (70#/55#)
OR
"CINDY" - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
Bootcamp
Day 3
- 7 Minute EMOM: 2 Power Clean + 1 Jerk
- Bench Press 5X5 across
Fitness
3 Rounds
- 10 Jumping Squats w/ arms overhead at top of jump
- 5 Forward Big Arm Circles
- 5 Backward Big Arm Circles
BENCHMARK WEEK
"WEIGHTLIFTING MEET"
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Competitor
3 Rounds
- 10 Jumping Squats w/ arms overhead at top of jump
- 5 Forward Big Arm Circles
- 5 Backward Big Arm Circles
BENCHMARK WEEK
"WEIGHTLIFTING MEET"
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Bootcamp
Day 2
- Front Squat 8X4 across
- Alternate Movements:
- 10-8-6-4-2 Muscle Ups
- 20-16-12-8-4 Pistols
Fitness
Mobility
8 Minute EMOM
- 5 "two-for-one" Wall Balls (odd)
- Seals (even)
BENCHMARK WEEK
"FRAN" 21-15-9 Reps
- Thruster (95#/65#)
- Pull-ups
Competitor
Mobility
8 Minute EMOM
- 5 "two-for-one" Wall Balls (odd)
- Seals (even)
BENCHMARK WEEK
"FRAN" 21-15-9 Reps
- Thruster (95#/65#)
- Pull-ups
Bootcamp
Day 1
- 1 Rep Max Power Snatch
- Heavy Double Snatch Pull from low hang
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
Strength
Adapt & Conquer WOD - 3 Rounds, 1 Minute at Each Station
- Seated Wall balls (20#-6'/14#-6')
- One arm deadlift (135#/95#)
- One arm Push-up
- No Leg Row for Calories
- Rest
Competitor
Strength
Adapt & Conquer WOD - 3 Rounds, 1 Minute at Each Station
- Seated Wall balls (20#-6'/14#-6')
- One arm deadlift (135#/95#)
- One arm Push-up
- No Leg Row for Calories
- Rest
Bootcamp
Day 6
- Front Squat 6X6
- Find Heavy Single Complex: Push Jerk from behind the neck + Split Jerk from front rack