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
PUSH Flight SImulator (15 Minute Time Cap)
- 5-10-15-20-25-20-15-10-5 Unbroken Double Unders OR
- 15-30-45-60-45-30-15 Unbroken Singles
Fitness - 5 Rounds (12 Minute Time Cap)
- 10 Shoulder to Overhead (95#/65#)
- 50 Double Unders
- In remaining Time perform as many pull-ups as possible: Chest to Bar = 2 Points, Regular Pull-ups = 1 Point
Competitor
PUSH Flight SImulator (15 Minute Time Cap)
- 5-10-15-20-25-20-15-10-5 Unbroken Double Unders OR
- 15-30-45-60-45-30-15 Unbroken Singles
Competitor - 5 Rounds (12 Minute Time Cap)
- 10 Shoulder to Overhead (155#/105#)
- 50 Double Unders
- In remaining Time perform as many muscle ups as possible
Bootcamp
511BRUTUM - Day 6
- Snatch Grip Deadlift 5X1 @ 105-110% of Max Snatch
- 3 Rounds, not for time, 30 Hip Extensions + 30 GHD Sit-ups
- FT: 50 Pistols
Fitness
Tabata Burpees + Box Jumps
Fitness/Competitor - "Gangnam Style"
3 Rounds, 1 Minute at Each Station, Total Reps
- Power Snatch (75#/55#)
- Box Jumps (24"/20")
- Thruster (75#/55#)
- Row for Calories
- Rest
Competitor
Tabata Burpees + Box Jumps
Fitness/Competitor - "Gangnam Style"
3 Rounds, 1 Minute at Each Station, Total Reps
- Power Snatch (75#/55#)
- Box Jumps (24"/20")
- Thruster (75#/55#)
- Row for Calories
- Rest
Bootcamp
511BRUTUM - Day 5
- High Hang Snatch 7X2 across at heavy weight
- High Hang Clean & Jerk 7X2 across at heavy weight
- Back Squat 4X10 across @ 70-80% or 1 RM
Fitness
Push Jerk
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness/Competitor - "Helen" 3 Rounds
- 400M Run
- 21 Kettebell Swing (55#/35#)
- 12 Pull-ups
Competitor
Push Jerk
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness/Competitor - "Helen" 3 Rounds
- 400M Run
- 21 Kettebell Swing (55#/35#)
- 12 Pull-ups
Bootcamp
511BRUTUM - Day 4
Fitness
Mobility
Fitness - Partner WOD
First partner finishes round of 5 before partner 2 starts round of 5, once round complete add weight and start round of 4, etc.
- 5 Chest to Bar Pull-ups
- 5 Clean & Jerk (95#/65#)
- 4Chest to Bar Pull-ups
- 4 Clean & Jerk (115#/75#)
- 3 Chest to Bar Pull-ups
- 3 Clean & Jerk (135#/85#)
- 2 Chest to Bar Pull-ups
- 2 Clean & Jerk (155#/95#)
- 1 Chest to Bar Pull-ups
- 1 Clean & Jerk (175#/105#)
Competitor
Mobility
Competitor - Partner WOD
First partner finishes round of 5 before partner 2 starts round of 5, once round complete add weight and start round of 4, etc.
- 5 Bar Muscle Ups
- 5 Clean & Jerk (135#/85#)
- 4 Bar Muscle Ups
- 4 Clean & Jerk (165#/105#)
- 3 Bar Muscle Ups
- 3 Clean & Jerk (185#/125#)
- 2 Bar Muscle Ups
- 2 Clean & Jerk (205#/135#)
- 1 Bar Muscle Ups
- 1 Clean & Jerk (225#/145#)
Bootcamp
511BRUTUM - Day 3
- 7 Minute EMOM: Chest to Bar Pull-ups, increase reps from prior week
- 10 Minute EMOM: 15 Wall Balls (Odd) + 15 Box Jumps (Even)
Fitness
Deadlift
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness 21-15-9 Reps
- Back Squats (155#/105#)
- Handstand Push-ups
Competitor
Deadlift
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Competitor 21-15-9 Reps
- Back Squats (185#/125#)
- Deficit Handstand Push-ups
Bootcamp
511BRUTUM - Day 2
- Banded Deadlift 5X5 across
- 20 RM Overhead walking lunge (10/leg)
- 7 RFT: 30 Unbroken Double Unders
Fitness
Overhead Squat
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness/Competitor - 7 Minute AMRAP
Ascending by 3 Reps: 3/6/9/12/15, etc
- Power Snatch (115#/75#)
- Burpees
Competitor
Overhead Squat
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness/Competitor - 7 Minute AMRAP
Ascending by 3 Reps: 3/6/9/12/15, etc
- Power Snatch (115#/75#)
- Burpees
Bootcamp
511BRUTUM - Day 1
- Snatch 2 Sets of Heavy Complex: Power Snatch + Hang Power Snatch + Snatch
- Work up to Heavy Clean
- Work up to Heavy Jerk from the rack
- Front Squat 5X5 across @ 75-85% 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 - Rest Day
Fitness
Snatch
- One Rep Max or
- 3-3-3-3-3 Reps
Fitness/Competitor - "The 511 Beep Test"
EMOM Ladder (20 Minute Time Cap)
- 5 Thruster (95#/65#)
- 1 Burpee
- 1 Clean & Jerk (95#/65#)
- 1 Burpee
- 1 Power Snatch (95#/65#)
- 1 Burpee
* Complete Complex on each minute, Score is last minute able to complete the complex within the minute
Competitor
Snatch
- One Rep Max or
- 3-3-3-3-3 Reps
Fitness/Competitor - "The 511 Beep Test"
EMOM Ladder (20 Minute Time Cap)
- 5 Thruster (95#/65#)
- 1 Burpee
- 1 Clean & Jerk (95#/65#)
- 1 Burpee
- 1 Power Snatch (95#/65#)
- 1 Burpee
* Complete Complex on each minute, Score is last minute able to complete the complex within the minute
Bootcamp
511BRUTUM - Day 6
- 10 Minute EMOM - 3 Position Snatch Complex: 1 from Pockets + 1 from Above the knee + 1 Floor
- 10 Minute EMOM - 3 Position Clean Complex: 1 from Pockets + 1 from Above the knee + 1 Floor
- Jerk work up to heavy 3 Rep
- Jerk 5X3 Across @ 80% of Above 3 Rep Weight
Fitness
GHD Sit-ups/Hip Extension
Fitness - 4 Rounds
- 400M Run
- 10 Pull-ups
- 40 Double Unders
Competitor
GHD Sit-ups/Hip Extension
Competitor - 4 Rounds
- 400M Run with Med Ball (20#/14#)
- 4 Muscle ups
- 40 Double Unders
Bootcamp
511BRUTUM - Day 5
- Deadlift - work up to heavy 2 Rep
- Deadlift 7X3 Across @ 70% of Above Weight
- For Time: 10 Ring Muscle ups, 10 Bar Muscle ups, 10 Chest to Bar Pull-ups, 50 Ring Dips
Fitness
Push Press
- 1 Rep Max or
- 3-3-3-3-3 Reps
Fitness/Competitor - Partner WOD
- 10 Rounds (per person) 250M Row
* Rest is when partner is rowing
Cash-Out: 3 Rounds, not for time, 10 Hollow Rocks
Competitor
Push Press
- 1 Rep Max or
- 3-3-3-3-3 Reps
Fitness/Competitor - Partner WOD
- 10 Rounds (per person) 250M Row
* Rest is when partner is rowing
Cash-Out: 3 Rounds, not for time, 10 Hollow Rocks
Bootcamp
511BRUTUM - Day 4
Fitness
Mobility
Fitness/Competitor - "Danny" 20 Minute AMRAP
- 30 Box Jump (24"/20)
- 20 Push Press (115#/75#)
- 30 Pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Competitor
Mobility
Fitness/Competitor - "Danny" 20 Minute AMRAP
- 30 Box Jump (24"/20)
- 20 Push Press (115#/75#)
- 30 Pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Bootcamp
511BRUTUM - Day 3
- 12 Minute EMOM: 1 Snatch @ 75% 1RM
- 12 Minute EMOM: 1 Clean & Jerk @ 75% 1RM
- Back Squat 2X3 Across @ 75-85% 1RM
- Front Squat 3X2 Across @ 75-85% 1RM
Fitness
Back Squat
- 1 Rep Max or
- 3-3-3-3-3 Reps
Fitness - 5 Rounds
- 5 Thruster (115#/75#)
- 8 Strict Chest to Bar Pull-ups
- 400M Run
Competitor
Back Squat
- 1 Rep Max or
- 3-3-3-3-3 Reps
Competitor - 5 Rounds
- 5 Thruster (135#/95#)
- 5 Muscle Ups
- 400M Run
Bootcamp
511BRUTUM - Day 2
- Romanian Deadlifts 4X8 Across
- 20 Rep Max Power Clean, must be TnG
- 7 Minute EMOM: Chest to Bar Pull-ups, increase reps from last time
Fitness
Handstand Hold/Walk
3 Rounds
- 15 Overhead Squat (95#/65#)
- 15 Burpees
Competitor
Handstand Hold/Walk
3 Rounds
- 15 Overhead Squat (135#/95#)
- 15 Over the Bar (facing) Burpees
Bootcamp
Day 1
- 1 Rep Max Snatch
- Clean & Jerk 3X1 @ 90% 1RM
- Clean & Jerk 2X2 @ 80% 1 RM, Not TnG
- 30 Strict Handstand push ups for time - Rest 3 Minutes - 30 Kipping Handstand push up for time
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 - Rest Day
Fitness
12 Minute EMOM
- 4 Pistols or goblet squats (odd)
- 7-10 GHD Sit-ups (even)
Fitness - Teams of 4
- 800M Firehose Run
- 200 Kettlebell Swing (55#/35#)
- 200 Burpees
- 800M Firehose Run
** Fitness & Competitors can be on same team, only 2 people working at one time
Competitor
12 Minute EMOM
- 4 Pistols or goblet squats (odd)
- 7-10 GHD Sit-ups (even)
Competitor - Teams of 4
- 800M Firehose Run
- 200 Kettlebell Swing (70#/55#)
- 200 Burpees over Kettlebell
- 800M Firehose Run
** Fitness & Competitors can be on same team, only 2 people working at one time
Bootcamp
511BRUTUM - Day 6
- Snatch Pulls 5X2 Across @ 85-95% 1RM Snatch
- Clean Pulls 5X2 Across @ 85-95% 1RM Clean
- Strict Press 20 Rep Max
Fitness
Clean
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness: 1-2-3-4-5-6-5-4-3-2-1 Reps
- Clean (135#/95#)
- Burpee Box Jump Overs (24"/20")
Competitor
Clean
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Competitor: 1-2-3-4-5-6-5-4-3-2-1 Reps
- Clean (185#/125#)
- Burpee Box Jump Overs (30"/24")
Bootcamp
511BRUTUM - Day 5
- Snatch 1 Rep at each of following of 1 RM: 65%, 70%, 75%, 80%, 85%
- Snatch 1 Rep at each of following of 1 RM: 70%, 75%, 80%, 85%, 90%
- Snatch 1 Rep at each of following of 1 RM: 75%, 80%, 85%, 90%, 95%
- 1 Clean + 2 Jerk - Work up to Max
- Pause Back Squat 7X2 Across @ 70-80% 1 RM
Fitness
10 Minute EMOM
- 4-7 Chest to Bar Pull-ups (Odd)
- 4-7 Strict Ring/Bar Dips (Even)
Fitness/Competitor - 3 Rounds
- 750M Row
- 20 Handstand Push-ups
- 50 Double Unders
Competitor
10 Minute EMOM
- 4-7 Chest to Bar Pull-ups (Odd)
- 4-7 Strict Ring/Bar Dips (Even)
Fitness/Competitor - 3 Rounds
- 750M Row
- 20 Handstand Push-ups
- 50 Double Unders
Bootcamp
511BRUTUM - Day 4
Fitness
Shoulder Press
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness/Competitor: Mini-Michael 3 Rounds
- 400M Run
- 25 GHD Sit-ups
- 25 Hip Extensions
Competitor
Shoulder Press
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness/Competitor: Mini-Michael 3 Rounds
- 400M Run
- 25 GHD Sit-ups
- 25 Hip Extensions
Bootcamp
511BRUTUM - Day 3
- Deadlift 8X3 Across, work up to heavy load & stay at weight
- 7 Minute EMOM Chest to Bar Pull-ups: Increase reps from last time
- 3 Rounds, not for time, 25 GHD Sit-ups + 20 Hip Extensions
Fitness
Mobility
Fitness - 10 Rounds
- 15 Deadlifts (135#/95#)
- 15 Push-ups
Competitor
Mobility
Competitor - 10 Rounds
- 10 Deadlifts (155#/110#)
- 10 Ring Dips
Bootcamp
511BRUTUM - Day 2
- Snatch 8X3 Across, Start from just below the knee, 65-75% 1RM
- 1 & 1/4 Clean + Jerk, start form high hang or mid thigh, work to heavy load
- Back Squat 3X8 Across @ 60-70% 1RM
- Practice Handstand Walk
Fitness
Front Squat
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness/Competitor - CrossFit Open 12.4 - 12 Minute AMRAP
- 150 Wall Balls (20#/14#)
- 90 Double Unders
- 30 Muscle-ups
Competitor
Front Squat
- 1 Rep Max OR
- 3-3-3-3-3 Reps
Fitness/Competitor - CrossFit Open 12.4 - 12 Minute AMRAP
- 150 Wall Balls (20#/14#)
- 90 Double Unders
- 30 Muscle-ups
Bootcamp
511BRUTUM - Day 1
- Good Mornings 7X3 Across
- Push Press 20 RM
- 5 Minute EMOM: 20-25 Box Jumps (24"/20")
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
Rest Day
Fitness
7 Minute EMOTM:
4 Rounds of:
Competitor
7 Minute EMOTM:
4 Rounds of:
Bootcamp
511BRUTUM - Day 6
- 6 Sets of 3 Position Pause Snatch Complex
- 5X300M Row with 1 Minute Rest between sets
Fitness
Hip Extensions/GHD Sit-ups/Bar Kips
BENCHMARK WOD WEEK
"Grace"
- 30 Clean & Jerk (135#/95#)
"Isabel"
Competitor
Hip Extensions/GHD Sit-ups/Bar Kips
BENCHMARK WOD WEEK
"Grace"
- 30 Clean & Jerk (135#/95#)
"Isabel"
Bootcamp
511BRUTUM - Day 5
- 5 Minute EMOM: 5 Snatch @ 60% all TnG
- 5 Sets of Complex: 1 Power Clean+2 Front Squat+2 Jerk @ 75-85% 1 RM C&J
- Back Squat 7X4, across @ 75-85% 1 RM
Fitness
Team Indian Run
BENCHMARK WEEK WOD
"Christine" - 3 Rounds:
500M Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20")
Competitor
Team Indian Run
BENCHMARK WEEK WOD
"Christine" - 3 Rounds:
500M Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20")
Bootcamp
511BRUTUM - Day 4
Fitness
Mobility
"Cindy" - 20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
"Nate" - 20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings
"CINDY" or "NATE"
BENCHMARK WOD WEEK
"Cindy" - 20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
"Nate" - 20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/55#)
Competitor
Mobility
"Cindy" - 20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
"Nate" - 20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings
"CINDY" or "NATE"
BENCHMARK WOD WEEK
"Cindy" - 20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
"Nate" - 20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/55#)
Fitness
Jumping Squats/Big Arm Circles
BENCHMARK WEEK WOD
"Weightlifting Meet"
Max Clean & Jerk
Max Snatch
500M Time Trial Row
* Order of C&J/Snatch does not matter, but must be done before moving to the Row
Competitor
Jumping Squats/Big Arm Circles
BENCHMARK WEEK WOD
"Weightlifting Meet"
Max Clean & Jerk
Max Snatch
500M Time Trial Row
* Order of C&J/Snatch does not matter, but must be done before moving to the Row
Bootcamp
511BRUTUM - Day 2
- Deadlift 5X5, climbing
- 7 Minute EMOM: Chest to Bar Pull-ups, increase reps from previous time
Fitness
8 Minute EMOTM:
- 5 "two-for-one" Wall Balls (Odd)
- Seals (Even)
BENCHMARK WOD WEEK
"Fran" 21-15- 9 Reps:
- Thruster (95#/65#)
- Pull-ups
Competitor
8 Minute EMOTM:
- 5 "two-for-one" Wall Balls (Odd)
- Seals (Even)
BENCHMARK WOD WEEK
"Fran" 21-15- 9 Reps:
- Thruster (95#/65#)
- Pull-ups
Bootcamp
511BRUTUM - Day 1
- Snatch Ladder: 1 Rep on the Minute for 6 Minutes. Min 1 & 4 @ 85% 1RM, Min 2 & 5 + 5#, Min 3 & 6 + 10#
- Clean & Jerk: 1 Heavy Rep
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
Rest Day
Fitness
NO CLASSES
BACFAT 14.4 @ 10 am - Come out to Cheer!
Post Match Social
NO CLASSES
BACFAT 14.4 @ 10 am - Come out to Cheer!
Post Match Social
Competitor
NO CLASSES
BACFAT 14.4 @ 10 am - Come out to Cheer!
Post Match Social
NO CLASSES
BACFAT 14.4 @ 10 am - Come out to Cheer!
Post Match Social
Bootcamp
NO CLASSES
BACFAT 14.4 @ 10 am - Come out to Cheer!
Post Match Social
Fitness
3 Rep Max Weighted Pull-up
Fitness - 10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10
- Overhead Squat (115#/75#)
- Pull-ups
Competitor
3 Rep Max Weighted Pull-up
Competitor - 10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10
- Overhead Squat (135#/95#)
- Chest to Bar Pull-ups
Bootcamp
511BRUTUM - Day 5
- EMOM Snatch Ladder: 1 Rep @ 55% of 1RM, increase by 10#-Men/5#-Women until fail
- EMOM Clean & Jerk Ladder: 1 Rep @ 75% of 1RM, increase by 10#-Men/5#-Women until fail
- For Time: 30 Muscle-ups or 30 Chest to Bar Pull-ups