Fitness
Skill
ONE CLASS @ 12 PM
15 Minute AMRAP
- 50 Kettlebell Swings (55#/35#)
- 8 Wall Walks
- 50 Double Unders
Competitor
Skill
ONE CLASS @ 12 PM
15 Minute AMRAP
- 50 Kettlebell Swings (55#/35#)
- 8 Wall Walks
- 50 Double Unders
Bootcamp
Day Three
- 10-8-6-4-2 Muscle Ups
- 5-4-3-2-1 Strict/Strict Deficit Handstand push ups
Fitness
Skill
1-2-3-4-5-6-5-4-3-2-1 Reps:
- Cleans (135#/95#)
- Burpee Box Jumps Overs (24"/20")
Competitor
Skill
1-2-3-4-5-6-5-4-3-2-1 Reps:
- Cleans (185#/125#)
- Burpee Box Jumps Overs (30"/24")
Bootcamp
Day Two
- 1RM Power Snatch
- Snatch Pull from below the knee 8X2 across
Fitness
Skill
- Muscle up - Progressions/Weighted/Strict
CrossFit Open - 14.4 - 14 Minute AMRAP
- 60 Calorie Row
- 50 Toes to Bar
- 40 Wall Balls (20#/14#)
- 30 Cleans (135#/95#)
- 20 Muscle ups
Competitor
Skill
- Muscle up - Progressions/Weighted/Strict
CrossFit Open - 14.4 - 14 Minute AMRAP
- 60 Calorie Row
- 50 Toes to Bar
- 40 Wall Balls (20#/14#)
- 30 Cleans (135#/95#)
- 20 Muscle ups
Bootcamp
Day One
- 1 RM Clean
- Front Squat 6X6 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
Skill
Partner - 20 Minute AMRAP
- 10 Push Press (115#/80#)
- 10 Kettlebell Swing (55#/35#)
- 10 Box Jumps (24"/20")
** One person working at a time completes 1 full round while second partner Rests
Competitor
Skill
Partner - 20 Minute AMRAP
- 10 Push Press (115#/80#)
- 10 Kettlebell Swing (55#/35#)
- 10 Box Jumps (24"/20")
** One person working at a time completes 1 full round while second partner Rests
Bootcamp
DAY 6
- Deadlift 10-8-6-4-2, climbing
- 8 Minute EMOM
- Odd Minute: 5 - 7 Bar Muscle ups
- Even Minute: 25 Double Unders
Fitness
GYM CLOSED - Go For A Hike
Competitor
GYM CLOSED - Go For A Hike
Bootcamp
DAY 5
- 2 Sets: Power Snatch + Hang Snatch + Snatch + Overhead Squat @ 75% 1RM Snatch
- 2 Sets: Power Clean + Hang Clean + Clean @ 80% 1RM Clean
- S Sets: Push Jerk from back rack + Split Jerk from front rack @ 85% of 1RM Push Jerk
- Back Squats 3X3 across
Fitness
Merry Christmas!
- Max Cookie consumption for time: 3-2-1- GO!
Competitor
Merry Christmas!
- Max Cookie consumption for time: 3-2-1- GO!
Bootcamp
DAY 4
Fitness
Strength
19 Minute AMRAP
- 5 Front Squat (125#/85#)
- 7 Shoulder to Overhead (125#/85#)
- 33 Double Unders
- 400M Run/500M Row
Competitor
Strength
"Johnny U" - 19 Minute AMRAP
- 5 Front Squat (155#/125#)
- 7 Shoulder to Overhead (155#/125#)
- 33 Double Unders
- 400M Run/500M Row
Bootcamp
DAY 3
- 3X3 Strict Jerk Press
- 3X3 Jerk Balances
- 3X2 Split Jerk
- 7 Minute EMOM: 15-20 Wall Balls
Fitness
Mobility
For Time
- 15 Burpee Pull-ups
- 30 Box Jumps (24"/20")
- 10 Burpee Pull-ups
- 20 Box Jumps (24"/20")
- 5 Burpee Pull-ups
- 10 Box Jumps (24"/20")
Competitor
Mobility
For Time
- 15 Muscle ups
- 30 Box Jumps (24"/20")
- 10 Muscle ups
- 20 Box Jumps (24"/20")
- 5 Muscle ups
- 10 Box Jumps (24"/20")
Bootcamp
Day 2
- 3X1 High Hang Snatch Pull @ 95% 1RM
- 3X1 Second Pull Snatch Drill (Above Knee to Pockets - Back to Knee - Snatch Pull) @ 100% 1RM
- 3X1 Snatch Pull @ 105% of 1RM
- 21-18-15-12-9-6-3: Row (Calories) + GHD Sit-ups
Fitness
Strength
"So Fresh And So Clean" - For Time
- 500M Row
- 30 Cleans (135#/95#)
- 500M Row
Competitor
Strength
"So Fresh And So Clean" - For Time
- 500M Row
- 30 Cleans (135#/95#)
- 500M Row
Bootcamp
Day One
- Back Squat 6X6 across
- Skill Work
- 7-6-5-4-3-2-1 Muscle ups
- 2-4-6-8-10-12-14 Burpee over Bar, Games 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
Day 7
Fitness
12 Days of Christmas
- 100M Run
- Box Jumps (24"/20)
- Handstand Push-ups
- Clean & Jerk (95#/65#)
- Push-ups
- Pull-ups
- Kettlebell Swing (55#/35#)
- Double Underes
- Ring Dips
- Thrusters (95#/65#)
- Knees to Elbows
- Pistols (6/Leg)
Competitor
12 Days of Christmas
- 100M Run
- Box Jumps (24"/20)
- Handstand Push-ups
- Clean & Jerk (95#/65#)
- Push-ups
- Pull-ups
- Kettlebell Swing (55#/35#)
- Double Underes
- Ring Dips
- Thrusters (95#/65#)
- Knees to Elbows
- Pistols (6/Leg)
Bootcamp
Day 6
- Practice Handstand Walks/Holds
Fitness
Skill
- 20 Hip Extensions
- 15 Back Extesnions
- 10 Hip & Back Extensions
For Time:
- 21 Back Squats (225#/150#)
- 42 GHD Sit-ups
- 15 Back Squats (225#/150#)
- 30 GHD Sit-ups
- 9 Back Squats (225#/150#)
- 18 GHD Sit-up
- Rest 5 Minutes -
Max Reps in 2 Minutes
Competitor
Skill
- 20 Hip Extensions
- 15 Back Extesnions
- 10 Hip & Back Extensions
For Time:
- 21 Back Squats (225#/150#)
- 42 GHD Sit-ups
- 15 Back Squats (225#/150#)
- 30 GHD Sit-ups
- 9 Back Squats (225#/150#)
- 18 GHD Sit-up
- Rest 5 Minutes -
Max Reps in 2 Minutes
Bootcamp
Day 5
- 10-8-6-4-2: Bench Press + Deadlift, increase weight each set
- 10 Minute EMOM
- 10 - 15 Thrusters (95#/65#), Odd
- 8 - 10 Chest to Bar Pull-ups, Even
Fitness
Strength
Max Rep Unbroken Pull-ups
then, starting at 3:00:
3 minute AMRAP
- 3 Clean & Jerk (135#/95#)
- 30 Meter Sprint
- 7 Knees to Elbows OR Ab-Mat Situps
-Rest 90 seconds-
3 minute AMRAP
- 3 Clean & Jerk (135#/95#)
- 30 Meter Sprint
- 7 Knees to Elbows OR Ab-Mat Situps
-Rest 90 seconds-
3 minute AMRAP
- 3 Clean & Jerk (135#/95#)
- 30 Meter Sprint
- 7 Knees to Elbows OR Ab-Mat Situps
-Rest 90 seconds- then…
Max Rep Unbroken Pull-ups
Competitor
Strength
Max Rep Unbroken Pull-ups
then, starting at 3:00:
3 minute AMRAP
- 3 Clean & Jerk (185#/125#)
- 30 Meter Sprint
- 7 Toes to Bar
-Rest 90 seconds-
3 minute AMRAP
- 3 Clean & Jerk (185#/125#)
- 30 Meter Sprint
- 7 Toes to Bar
-Rest 90 seconds-
3 minute AMRAP
- 3 Clean & Jerk (185#/125#)
- 30 Meter Sprint
- 7 Toes to Bar
-Rest 90 seconds- then…
Max Rep Unbroken Pull-ups
Bootcamp
Day 4
Fitness
Mobility
"Ham Sandwich"
- 50 Wall Balls (20#/14#)
- 25 Deadlifts (225#/155#)
- 50 Wall Balls (20#/14#)
** EMOM 5 Burpees **
Competitor
Mobility
"Ham Sandwich"
- 50 Wall Balls (20#/14#)
- 25 Deadlifts (225#/155#)
- 50 Wall Balls (20#/14#)
** EMOM 5 Burpees **
Bootcamp
Day 3
- Jerk Balance 6X5 across
- Front Squat 10X3 across
Fitness
Strength
- Power Snatch 5 Rep Max, TnG
CrossFit Open 14.1 - 10 Minute AMRAP
- 30 Double Unders
- 15 Power Snatch (75#/55#)
Competitor
Strength
- Power Snatch 5 Rep Max, TnG
CrossFit Open 14.1 - 10 Minute AMRAP
- 30 Double Unders
- 15 Power Snatch (75#/55#)
Bootcamp
Day 2
- 20 Strict Handstand Push ups
- 30 Kipping Handstand Push ups
- 40 Strict Press (75#/55#)
- Weighted Hip Extensions 3X10
Fitness
14 Minute EMOM
- 5 Weighted Hip Extensions (Odd)
- 2 Weighted Pull-pus (Even)
21-15-9
15-12-9
Competitor
14 Minute EMOM
- 5 Weighted Hip Extensions (Odd)
- 2 Weighted Pull-pus (Even)
21-15-9
15-12-9
Bootcamp
Day 1
6 Minute AMRAP
- 20 Double Unders + 10 Snatch (75#/45#)
- 20 Double Unders + 10 Snatch (135#/75#)
- 20 Double Unders + 10 Snatch (165#/100#)
- 20 Double Unders + AMRAP Snatch (210#/120#)
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
"Nutts" - For Time
- 10 Handstand Push-ups
- 15 Deadlifts (250#/165#)
- 25 Box Jumps (30"/24")
- 50 Pull-ups
- 100 Wall Balls (20#.14#)
- 200 Double Unders
- 400M Run with 45#/35# plate
Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton , Alberta, serving as a member of teh 1 PPCLI Battle Group was killed buy an improvised explosive device that detonated during a join foot patrol near the village of Nakhonay in Panjwaii District, about 26km southwest of Kandahar City on December 23, 2009.
Competitor
Skill
"Nutts" - For Time
- 10 Handstand Push-ups
- 15 Deadlifts (250#/165#)
- 25 Box Jumps (30"/24")
- 50 Pull-ups
- 100 Wall Balls (20#.14#)
- 200 Double Unders
- 400M Run with 45#/35# plate
Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton , Alberta, serving as a member of teh 1 PPCLI Battle Group was killed buy an improvised explosive device that detonated during a join foot patrol near the village of Nakhonay in Panjwaii District, about 26km southwest of Kandahar City on December 23, 2009.
Bootcamp
Day 6
Fitness
Strength
3 min AMRAP
- 3 Power Snatches (135#/95#)
- 20 Double Unders
-Rest 2 min-
3 min AMRAP
- 4 Power snatches (115#/75#)
- 20 Double Unders
-Rest 2 min-
3 min AMRAP
- 5 Power snatches (75#/55#)
- 20 Double Unders
Competitor
Strength
3 min AMRAP
- 3 Power Snatches (135#/95#)
- 20 Double Unders
-Rest 2 min-
3 min AMRAP
- 4 Power snatches (115#/75#)
- 20 Double Unders
-Rest 2 min-
3 min AMRAP
- 5 Power snatches (75#/55#)
- 20 Double Unders
Bootcamp
Day 5
- 10 Minute EMOM: 5 TnG Snatch - Start at 95#/65# increase weight by 10#/5# each minute
- Good Mornings 3X10 across
- Weighted Sit-ups 4X20 across
Fitness
5 Minute EMOM
- L- Pull ups, find a # that takes 30-40 seconds in Minute 1
For Time
500M Row
21-15-9 Reps
- Wall Balls (20#/14#)
- Chest to Bar Pull-ups
500M Row
Competitor
5 Minute EMOM
- L- Pull ups, find a # that takes 30-40 seconds in Minute 1
For Time
500M Row
21-15-9 Reps
- Wall Balls (20#/14#)
- Chest to Bar Pull-ups
500M Row
Bootcamp
Day 4
Fitness
Strength
- Find Heavy Snatch Balance
- Find Heavy Snatch Pull
- Find Heavy Snatch
7 min AMRAP - Ascending ladder by reps of 3
- 3 Over the bar facing burpees
- 3 Thrusters (95#/65#)
- 6 Over the bar facing burpees
- 6 Thrusters(95#/65#)
- 9 Over the bar facing burpees
- 9 Thrusters (95#/65#)
- 12,12, etc.
Competitor
Strength
- Find Heavy Snatch Balance
- Find Heavy Snatch Pull
- Find Heavy Snatch
7 min AMRAP - Ascending ladder by reps of 3
- 3 Over the bar facing burpees
- 3 Thrusters (95#/65#)
- 6 Over the bar facing burpees
- 6 Thrusters(95#/65#)
- 9 Over the bar facing burpees
- 9 Thrusters (95#/65#)
- 12,12, etc.
Bootcamp
Day 3
- Strict Jerk Press 5X5 across
- Find Heavy Single Set: Clean Deadlift (pause above the knee) + Hang Clean + Clean
- Find Heavy Singe Set: Push Jerk from behind the neck + Split Jerk from front rack
Fitness
Mobility
5 Rounds
- 5 Burpee Pull-ups
- 10 Overhead Squats (115#/75#)
- 15 Push-ups
- 20 Abmat Sit-ups
Competitor
Mobility
5 Rounds
- 5 Muscle ups
- 10 Overhead Squats (155#/105#)
- 15 Clapping Push-ups
- 20 GHD Sit-ups
Bootcamp
Day 2
- 5 Weighted Muscle ups
- 10 Strict Muscle ups
- 15 Kipping Muscle ups
- For Time: 50 Toes to Bar
Fitness
7 Minute EMOM
- 5 -10 Pullups/Chest to Bar
5 Rounds
- 40 Double Unders
- 30 Box Jumps
- 20 Kettlebell Swings (55#/35#)
Competitor
7 Minute EMOM
- 5 -10 Pullups/Chest to Bar
5 Rounds
- 40 Double Unders
- 30 Box Jumps
- 20 Kettlebell Swings (55#/35#)
Bootcamp
Day One
- Power Snatch 1 Rep Max
- Back Squat 8X4 across
Fitness
Open Gym from 10 am to 12 pm, Members & Experienced People Only
Competitor
Open Gym from 10 am to 12 pm, Members & Experienced People Only
Bootcamp
Day 7
Fitness
Warm-up - 3 Rounds Strict/Slow "Cindy"
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
2 Person Teams
- 20 Handstand Push ups
- 30 Deadlift (225#/155#)
- 50 Box jumps (24"/20”)
- 100 Pull-ups
- 200 Wall balls (20#/14#)
- 50 Burpees
- 30 Hang power cleans (95#/75#)
- 20 Ring dips
- 800m Run with 25#/15# plate
Competitor
Warm-up - 3 Rounds Strict/Slow "Cindy"
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
2 Person Teams
- 20 Handstand Push ups
- 30 Deadlift (225#/155#)
- 50 Box jumps (24"/20”)
- 100 Pull-ups
- 200 Wall balls (20#/14#)
- 50 Burpees
- 30 Hang power cleans (95#/75#)
- 20 Ring dips
- 800m Run with 25#/15# plate
Bootcamp
Day Six
- Clean Pulls 3X2 across @ 90% 1 RM
- Snatch Pulls 3X2 across @ 90-100% 1RM
- 30 Weighted Chest to Bar Pull-ups
- 30 Strict Chest to Bar Pull-ups
- 30 Kipping Chest to Bar Pull-pus
Fitness
Strength
5 Rounds
- 8 Jerks (135#/95#)
- 50 Double Unders
Competitor
Strength
5 Rounds
- 8 Jerks (185#/125#)
- 50 Double Unders
Bootcamp
Day 5
Work Up to a Heavy Single of Each
- Snatch Grip Push Press
- Overhead Squat
- Snatch Balance
- Snatch
Back Squat
Fitness
Strength
- 3 Rep Max Shoulder to Overhead
9-7-5
- Front Squat (165#/115#)
- Burpee Pull-ups
Competitor
Strength
- 3 Rep Max Shoulder to Overhead
9-7-5
- Front Squat (225#/155#)
- Bar Muscle-ups
Bootcamp
Day 4
Fitness
Skill
- 2 Minute Max Ring Dips
- 2 Minute Max Pistols/Air Squats
- 2 Minute max GHD Sit-ups/Abmat Sit-ups
15 Minute AMRAP
- 50 Air Squats
- 40 Deadlift (135#/95#)
- 30 Hands Release Push Ups
- 20 Knees to Elbows
- 10 Ring Dips
Competitor
Skill
- 2 Minute Max Ring Dips
- 2 Minute Max Pistols/Air Squats
- 2 Minute max GHD Sit-ups/Abmat Sit-ups
15 Minute AMRAP
- 50 Pistols
- 40 Deadlift (185#/135#)
- 30 Handstand Push Ups
- 20 Toes To Bar
- 10 Muscle Ups
Bootcamp
Day Three
12 Minute EMOM
- Minute 1,4,7,10: 15-20 Wall Balls
- Minute 2,5,8,11: 10-15 Toes to Bar
- Minute 3,6,9,12: Power Clean (135#/95#)
Fitness
Strength
- 3 Rep Max Snatch, Touch-and-Go
7 Minute AMRAP
- 10 Burpee Over Bar, lateral
- 15 Thruster (95#/65#)
- 10 Chest to Bar Pull-ups
Competitor
Strength
- 3 Rep Max Snatch, Touch-and-Go
7 Minute AMRAP
- 10 Burpee Over Bar, lateral
- 15 Thruster (95#/65#)
- 10 Chest to Bar Pull-ups
Bootcamp
Day Two
- Deadlift 5X5 across
- GHD Sit-ups 4X15
Fitness
Mobility
10-8-6-4-2
- Power Clean & Jerk (115#/75#)
- Box Jump (30"/24")
THEN
Competitor
Mobility
10-8-6-4-2
- Power Clean & Jerk (115#/75#)
- Box Jump (30"/24")
THEN
Bootcamp
Day One
- Hang Snatch 5X1 @ 80% 1RM
- Front Squat 5X1 @ 90% 1RM
- For Time: 20 Muscle ups