Fitness
Strength
7 Minute EMOM - 1 Power Clean + 1 Front Squat + 1 Jerk
Fitness/Competitor - "Jerry"
- Run 1 Mile
- Row 2000M
- Run 1 Mile
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan
Competitor
Strength
7 Minute EMOM - 1 Power Clean + 1 Front Squat + 1 Jerk
Fitness/Competitor - "Jerry"
- Run 1 Mile
- Row 2000M
- Run 1 Mile
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan
Bootcamp
511BRUTUM - Day 2
Tosh Sprints - 3 Rounds
- 200M Run - Rest Equal Time
- 400M Run - Rest Equal Time
- 600M Run - Rest Equal Time
Fitness
Skill
10 Minute EMOM
- 5-7 Handstand Push-ups (Odd)
- 20 Double Unders (Even)
Fitness 9-7-5 Reps
- Chest to Bar Pull-ups
- Snatch (115#/75#)
Competitor
Skill
10 Minute EMOM
- 5-7 Handstand Push-ups (Odd)
- 20 Double Unders (Even)
Competitor "Amanda"
9-7-5 Reps
- Muscle Up
- Snatch (135#/95#)
Bootcamp
511BRUTUM - Day 1
- 1 Heavy Set Complex: Slow Snatch Deadlift + Hang Snatch High Pull + Hang Snatch
- Front Squat 5X5 across
- 15 Minute EMOM - 2 Strict Deficit Handstand push 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
511BRUTUM - Day 7
Fitness
Skill
Fitness - "Mini Bulger" 10 Rounds
- 150M Run
- 5 Pull-ups
- 5 Front Squat (115#/75#)
- 5 Handstand Push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.
Competitor
Skill
Competitor - "Bulger" 10 Rounds
- 150M Run
- 7 Chest to Bar Pull-ups
- 7 Front Squat (135#/95#)
- 7 Handstand Push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.
Bootcamp
511BRUTUM - Day 6
- "Kelly" - 5 Rounds For Time
- 400M Run
- 30 Box Jumps (24"/20")
- 30 Wall Balls (20#/14#)
Fitness
Strength
Fitness/Competitor
Cash-Out (not timed)
- 2 Sets of 30 Leg Throwdowns w/ a partner
Competitor
Strength
Fitness/Competitor
Cash-Out (not timed)
- 2 Sets of 30 Leg Throwdowns w/ a partner
Bootcamp
511BRUTUM - Day 5
- Triple Heavy Grip Push Press
- Double Heavy Overhead Squat
- Single Heavy Snatch Balance
- Find Heavy Below Knee Hang Snatch
- Box Squat 10X2 across
Fitness
Skill
- 800M Time Trial Run
- 4 Minute Rest
- 400M Time Trial Run
Fitness/Competitor - CrossFit Games Open 13.4
7 Minute AMRAP - Ascending Ladder by 3 Reps
- Clean & Jerk (135#/95#)
- Toes to Bar
** 3,3 - 6,6 - 9,9 - 12,12 - 15,15, etc.
Competitor
Skill
- 800M Time Trial Run
- 4 Minute Rest
- 400M Time Trial Run
Fitness/Competitor - CrossFit Games Open 13.4
7 Minute AMRAP - Ascending Ladder by 3 Reps
- Clean & Jerk (135#/95#)
- Toes to Bar
** 3,3 - 6,6 - 9,9 - 12,12 - 15,15, etc.
Bootcamp
511BRUTUM - Day 4
Fitness
Strength
Fitness/Competitor - For Time
** Weight is 115#/75# **
- 10 Shoulder Press
- 15 Overhead Squat
- 20 Push Press
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats
Competitor
Strength
Fitness/Competitor - For Time
** Weight is 115#/75# **
- 10 Shoulder Press
- 15 Overhead Squat
- 20 Push Press
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats
Bootcamp
511BRUTUM - Day 3
- Front Squat 3X3 across
- For Time: 50 Strict Pull-ups
Fitness
Strength
- Clean Pulls 2-2-2-2-2-2-2
Fitness - 10 Minute AMRAP
- 10 Box Jumps (24"/20")
- 15 Hand Release Push-ups
- 10 Power Cleans (95#/65)
Competitor
Strength
- Clean Pulls 2-2-2-2-2-2-2
Competitor - 10 Minute AMRAP
- 10 Box Jumps (24"/20")
- 15 Ring Push-ups
- 10 Power Cleans (35#/95#)
Bootcamp
511BRUTUM - Day 2
- 12 Minute EMOM - 3 Position Pause, 3 seconds, Snatch Pull @ 1 RM Snatch
- Just below knees
- Above the knee
- Pockets
- 10 Minute EMOM - 5 Muscle Ups (Odd) + 5 Deadlift (Even)
- Weighted Hip Extensions 3X15
Fitness
Mobility
Fitness - "Weapon X"
500M Row
12-9-6 Reps
- Front Squat (165#/110#)
- Chest to Bar Burpee Pull-ups
500M Row
Competitor
Mobility
Competitor - "The Wolverine"
500M Row
12-9-6 Reps
- Front Squat (205#/135#)
- Muscle Ups
500M Row
Bootcamp
511BRUTUM - Day 1
- Back Squat 3X5 across
- Double Pause Front Squats 3X3 across, 6 seconds at the bottom
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
- Back Squat 3-3-3-3-3 Reps
Fitness Partner WOD
21-15-9 Reps
- Snatch (95#/65#)
- Pull-ups
** Then - 30 Burpees over the Bar Then **
9-15-21 Reps
- Power Clean (135#/95#)
- Dips
Competitor
Strength
- Back Squat 3-3-3-3-3 Reps
Competitor Partner WOD
21-15-9 Reps
- Snatch (115#/75#)
- Chest to Bar Pull-ups
** Then - 30 Burpees over the Bar Then **
9-15-21 Reps
- Power Clean (175#/115#)
- Ring Dips
Bootcamp
511BRUTUM - Day 6
- 12 Minute EMOM: 1 Snatch @ 75-85% 1RM
- 7 Minute EMOM: Above Knee Clean + Push Jerk + Split Jerk, increase weight
- Back Squat 10X3 across
Fitness
Skill - 2 Rounds (not for time)
- 10 Hip Extensions
- 10 Back Extensions
- 10 Hip & Back Extensions
- 20 Abmat Sit-ups
Fitness - 15 Minute AMRAP
- 50 Air Squats
- 40 Deadlift (135#/95#)
- 30 Hand Release Push-ups
- 20 Knees to Elbows
- 10 Ring Dips
Competitor
Skill - 2 Rounds (not for time)
- 10 Hip Extensions
- 10 Back Extensions
- 10 Hip & Back Extensions
- 20 Abmat Sit-ups
Competitor - 15 Minute AMRAP
- 50 Pistols
- 40 Deadlift (185#/135#)
- 30 Handstand Push-ups
- 20 Toes to Bar
- 10 Muscle Ups
Bootcamp
511BRUTUM - Day 5
- 3 Deadlift (Odd)
- 5 Chest to Bar Pull-ups + 5 Toes to Bar
- 2 Sets Max Effort Muscle Ups, Rest as needed between sets
Fitness
Strength
- 7 Minute EMOM: Mid Hang Clean + Push Jerk + Split Jerk
Fitness - 12 Minute AMRAP
- 200M Run
- 7 Overhead Squat (95#/65#)
- 7 Pull-ups
Competitor
Strength
- 7 Minute EMOM: Mid Hang Clean + Push Jerk + Split Jerk
Competitor - 12 Minute AMRAP
- 200M Run
- 7 Overhead Squat (135#/95#)
- 7 Chest to Bar Pull-ups
Bootcamp
511BRUTUM - Day 4
Fitness
Skill
Fitness - 12 Minute Time Cap
- Row for Calories (20/15)
- 7 Shoulder Press (75#/55#)
- 10 Burpees
- Row for Calories (20/15)
- 7 Push Press (95#/65#)
- 10 Burpees
- Row for Calories (20/15)
- 7 Push Jerk (125#/85#)
- 10 Burpees
- Row for Calories (20/15)
- 7 Split Jerk (135#/95#)
- 10 Burpees
- In Remaining Time, Row for Calories
Competitor
Skill
Competitor - 12 Minute Time Cap
- Row for Calories (20/15)
- 7 Shoulder Press (115#/75#)
- 10 Burpees
- Row for Calories (20/15)
- 7 Push Press (135#/95#)
- 10 Burpees
- Row for Calories (20/15)
- 7 Push Jerk (155#/105#)
- 10 Burpees
- Row for Calories (20/15)
- 7 Split Jerk (185#/125#)
- 10 Burpees
- In Remaining Time, Row for Calories
Bootcamp
511BRUTUM - Day 3
- 7 Minute EMOM: Power Snatch + Snatch + Overhead Squat
- 5 Sets of 3 Position Clean & Jerk: Mid-thigh Clean + Below the knee Clean + Clean from the ground + Jerk
Fitness
Strength
- 3 Rep Max Weighted Pull-up
Fitness/Competitor - "So Fresh & So Clean"
- 500M Row
- 30 Cleans (135#/95#)
- 500M Row
Competitor
Strength
- 3 Rep Max Weighted Pull-up
Fitness/Competitor - "So Fresh & So Clean"
- 500M Row
- 30 Cleans (135#/95#)
- 500M Row
Bootcamp
511BRUTUM - Day 2
- 3 Front Squats from rack + 20 Double Unders (Odd)
- 3 Bench press + 20 Double Unders (Even)
- 5 RFT: 5 Muscle ups + 5 Deficit Handstand push-ups
Fitness
Mobility
Fitness/Competitor - 20 Minute AMRAP
- 200M Run
- 5 Toes to Bar
- 5 Dumbell/Kettlebell Thruster (55#/35#)
* Each round add 1 rep to T2B/Thruster, so 2nd round - 6&6, 3rd round - 7&7, etc.
Competitor
Mobility
Fitness/Competitor - 20 Minute AMRAP
- 200M Run
- 5 Toes to Bar
- 5 Dumbell/Kettlebell Thruster (55#/35#)
* Each round add 1 rep to T2B/Thruster, so 2nd round - 6&6, 3rd round - 7&7, etc.
Bootcamp
511BRUTUM - Day 1
- Deadlift 20 RM
- Row 5X300M with 1 Minute rest between sets
- Weighted Sit-ups 2X20
- 7 Minute EMOM: Chest to bar pull-ups, increase reps from prior session
Fitness
OPEN GYM IN BEAST CAVE TODAY FROM 10 AM TO 12 PM
Competitor
OPEN GYM IN BEAST CAVE TODAY FROM 10 AM TO 12 PM
Bootcamp
511BRUTUM - DAY 7
Fitness
NO CLASSES TODAY - OPEN GYM IN THE BEAST CAVE FROM 9 AM TO 12 PM
Competitor
NO CLASSES TODAY - OPEN GYM IN THE BEAST CAVE FROM 9 AM TO 12 PM
Bootcamp
511BRUTUM - DAY 6
- 21-18-15-12-9-6-3 Box Jumps (24"/20")
- 3-6-9-12-15-18-21 Dumbbell Snatch (55#/35#)
Fitness
Strength
- Front Squat 3-3-3-3-3-3-3
Fitness - 7 Minute AMRAP
- 5 Over the Bar Burpees (225#/155#)
- 5 Deadlift (225#/155#)
Competitor
Strength
- Front Squat 3-3-3-3-3-3-3
Competitor - 7 Minute AMRAP
- 5 Burpee Pull-ups
- 5 Deadlift (275#/185#)
Bootcamp
511BRUTUM - Day 5
- 10 Minute EMOM: 3 TnG Snatch
- Front Squat 7X5 across
- 12 Minute EMOM Clean & Jerk
- Minute 1-3: 4 Reps
- Minute 4-6: 6 Reps, Decrease weight by 10#/5#
- Minute 7 -9: 8 Reps, Decrease weight by 10#/5#
- Minute 10 -12: 10 Reps, Decrease weight by 10#/5#
Fitness
Skill
- Bar Muscle Up Progression
Fitness/Competitor "Bradley" - 10 Rounds
- Sprint 100M
- 10 Pull-ups
- Sprint 100M
- 10 Burpees
- Rest 30 Seconds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.
Competitor
Skill
- Bar Muscle Up Progression
Fitness/Competitor "Bradley" - 10 Rounds
- Sprint 100M
- 10 Pull-ups
- Sprint 100M
- 10 Burpees
- Rest 30 Seconds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.
Bootcamp
511BRUTUM - Day 4
Fitness
Strength
- 5 Minute EMOM: 5 Touch & Go Snatch
Fitness "IsaKaren" - 10 Rounds
- 3 Power Snatch (95#/65#)
- 10 Wall Balls (20#/14#)
Competitor
Strength
- 5 Minute EMOM: 5 Touch & Go Snatch
Competitor "IsaKaren" - 10 Rounds
- 3 Power Snatch (135#/95#)
- 15 Wall Balls (20#/14#)
Bootcamp
511BRUTUM - Day 3
- FT: 10 Power Clean (225#/145#) + 10 Jerk (185#/120#) + 10 Thruster (135#/95#)
- FT: 50 Toes to Bar
- FT: 50 Handstand Push-ups
Fitness
Skill
Fitness/Competitor - 12 Minute AMRAP
- 60 Calorie Row (45 Calorie for women)
- 50 Double Unders
- 40 Toes to Bar
- 30 Burpees
- 20 Box Jumps (24"/20)
Competitor
Skill
Fitness/Competitor - 12 Minute AMRAP
- 60 Calorie Row (45 Calorie for women)
- 50 Double Unders
- 40 Toes to Bar
- 30 Burpees
- 20 Box Jumps (24"/20)
Bootcamp
511BRUTUM - Day 2
- Good Mornings 5X3 climbing
- Hip Extensions 3X30
- FT: 200M Sled Push @ Bodyweight
- 7 Minute EMOM: Chest to Bar Pull-ups, increase reps from prior week
Fitness
Strength
- 7 Minute EMOM - 1 Clean & Jerk
Fitness - "Nate's Red Headed Step Brother"
10 Minute AMRAP
- 1 Burpee Chest to Bar Pull-up
- 2 Handstand Push-ups
- 4 Deadlift (185#/135#)
Competitor
Strength
- 7 Minute EMOM - 1 Clean & Jerk
Competitor - "Nate's Little Fat Bro"
10 Minute AMRAP
- 1 Strict Muscle up
- 2 Strict Handstand Push-ups
- 4 Deadlift (315#/210#)
Bootcamp
511BRUTUM - Day 1
- 5-7 Sets of 2-Second Pause Snatch Complex: Below the Knees+Mid Thigh+Power Position+Snatch
- Back Squat 7X5 across
- 10 Minute EMOM: 1 Strict Handstand Push-up + 3 Kipping Handstand Push-ups
Fitness
BARCS Fundraiser WOD @ 10 am (NO OPEN GYM)
- Social post WOD with Darua Food Truck
- All welcome to join the Fun for a great cause!
Competitor
BARCS Fundraiser WOD @ 10 am (NO OPEN GYM)
- Social post WOD with Darua Food Truck
- All welcome to join the Fun for a great cause!
Bootcamp
511BRUTUM - Day 7 - Rest Day
Fitness
Strength
Fitness - "Bruce Banner"
- 20 Deadlifts (225#/155#)
- 30 Front Squats (135#/95#)
- 40 Shoulder to Overhead (95#/65#)
Competitor
Strength
Competitor - "The Hulk"
- 20 Deadlifts (275#/185#)
- 30 Front Squats (185#/125#)
- 40 Shoulder to Overhead (135#/95#)
Bootcamp
511BRUTUM - Day 6
- Clean Pulls 5X2 across @ 95-105% 1RM Clean
- 7 Minute EMOM: Chest to bar pull-ups, increase reps from prior week
Fitness
Mobility
Fitness 21-15-9 Reps
50 Double Unders after each round
Competitor
Mobility
Competitor 21-15-9 Reps
- Row (Calorie)
- Chest to bar Pull-ups
50 Unbroken Double Unders after each round
Bootcamp
511BRUTUM - Day 5
- Complex at Heavy Set: Snatch Pull + Snatch
- 5 X Complex at Heavy Set: 2 Clean + 2 Jerk
- Back Squat 4X10 across @ 70-80% 1RM
Fitness
Strength
Fitness/Competitor
"I throw my hands up, they playing my song"
- 25-20-15-10-5 Wall Balls (20#/14#)
- 5-10-15-20-25 Power Snatch (75#/55#)
Competitor
Strength
Fitness/Competitor
"I throw my hands up, they playing my song"
- 25-20-15-10-5 Wall Balls (20#/14#)
- 5-10-15-20-25 Power Snatch (75#/55#)
Bootcamp
511BRUTUM - Day 4
Fitness
Skill
- 20 Ab mat Sit-ups
- 20 Wall Ball Sit-ups
- 20 GHD Sit-ups
- 20 Knees to Elbows/Toes to Bar
Fitness/Competitor
- Run 1 Mile
- Rest 7 Minutes
- Run 1 Mile
Cash-out: 30 Hollow Rocks
Competitor
Skill
- 20 Ab mat Sit-ups
- 20 Wall Ball Sit-ups
- 20 GHD Sit-ups
- 20 Knees to Elbows/Toes to Bar
Fitness/Competitor
- Run 1 Mile
- Rest 7 Minutes
- Run 1 Mile
Cash-out: 30 Hollow Rocks
Bootcamp
511BRUTUM - Day 3
- 15-20 Wall Balls (pick a # to stay unbroken)
- 5 Power Clean & Jerk (135#/95)
- 5-10 Toes to Bar
- Max Strict Handstand Push-ups
- Max Kipping Handstand Push-ups
Fitness
Strength
- 1-1-1 Shoulder Press
- 2-2-2 Push Press
- 3-3-3 Push Jerk
Fitness - 10 Minute AMRAP
- 3 Pull-ups
- 5 Push-ups
- 7 Sit-ups
- 9 Kettlebell Swing (55#/35#)
Competitor
Strength
- 1-1-1 Shoulder Press
- 2-2-2 Push Press
- 3-3-3 Push Jerk
Competitor - 10 Minute AMRAP
- 3 Chest to bar Pull-ups
- 5 Clapping Push-ups
- 7 Toes to Bar
- 9 Kettlebell Swing (70#/55#)
Bootcamp
511BRUTUM - Day 2
- Snatch 5 RM TnG
- Back Squat 5X7 across, 70-80% 1RM
- For Time: 20 Weighted Ring Dips + 25 Strict Ring Dips + 30 Kipping Ring Dips
Fitness
One Class Today @ 10 am
Fitness/Competitor - "Lumberjack 20"
- 20 Deadlift (275#/185#)
- 400M Run
- 20 Kettlebell Swing (70#/55#)
- 400M Run
- 20 Overhead Squat (115#/75#)
- 400M Run
- 20 Burpees
- 400M Run
- 20 Pull-ups
- 400M Run
- 20 Box Jumps (24"/20")
- 400M Run
- 20 Dumbbell Squat Clean (45#/30#)
- 400M Run
Competitor
One Class Today @ 10 am
Fitness/Competitor - "Lumberjack 20"
- 20 Deadlift (275#/185#)
- 400M Run
- 20 Kettlebell Swing (70#/55#)
- 400M Run
- 20 Overhead Squat (115#/75#)
- 400M Run
- 20 Burpees
- 400M Run
- 20 Pull-ups
- 400M Run
- 20 Box Jumps (24"/20")
- 400M Run
- 20 Dumbbell Squat Clean (45#/30#)
- 400M Run
Bootcamp
511BRUTUM - Day 1
Barbell Complex:
- Hang Power Clean 6X4 across, work up to heavy set
- Bench Press 2 RM
- Bench Press 3X20 across
- Bent over row 4X10 across