Fitness
Mobility
For Time
- 100 Double Unders OR 300 Singles OR 50 Double/Single Combos
- 50 Push ups
- 40 Abmat Sit ups
- 30 Shoulder to Overhead (115#/85#)
- 30 Walking Lung Steps w/ barbell in front rack (115#/85#)
Competitor
Mobility
For Time
- 100 Double Unders
- 50 Handstand push ups
- 40 Toes to Bar
- 30 Shoulder to Overhead (160#/100#)
- 30 Walking Lunge Steps w/ barbell in front rack (160#/100#)
Bootcamp
Day Six
- 1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 45%, 50%, 55%, 60%, 65%
- Clean & Jerk @ 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%
- 8 Minute EMOM
- Odd Minute: 5-7 Weighted Chest to bar pull ups
- Even Minute: 25 Double Unders
Fitness
Strength
- 3 Rep Max Pause Front Squat
3 Rounds
- 15 Thrusters (95#/65#)
- 30 Double Unders
- 15 Chest to Bar Pull ups
Competitor
Strength
- 3 Rep Max Pause Front Squat
3 Rounds
- 15 Thrusters (95#/65#)
- 30 Double Unders
- 15 Chest to Bar Pull ups
Bootcamp
Day Five
- 1 Power Snatch + 1 Snatch Balance @ 50%, 55%, 65%, 70%
- 1 Squat Snatch @ 75%, 80%, 85%, 90%, 85%, 80%, 75%
Fitness
Skill
CrossFit Total
- 1 Rep Max Back Squat
- 1 Rep Max Shoulder Press
- 1 Rep Max Deadlift
Competitor
Skill
CrossFit Total
- 1 Rep Max Back Squat
- 1 Rep Max Shoulder Press
- 1 Rep Max Deadlift
Bootcamp
Day Four
Fitness
Mobility
3 Rounds
- 10 Front Squats (155#/105#)
- 10 Burpee Pull ups
Competitor
Mobility
3 Rounds
- 10 Front Squats (205#/135#)
- 10 Burpee Muscle ups
Bootcamp
Day Three
- 10-8-6-4-2 Deadlift, climbing
- For Time: 50 Pull ups
Fitness
Strength
For Time
- 25 Burpees
- 25 Power Clean (135#/95#)
- 25 Burpees
- EMOM: 5 Abmat Sit-ups
Competitor
Strength
For Time
- 25 Burpees
- 25 Power Clean (135#/95#)
- 25 Burpees
- EMOM: 5 Abmat Sit-ups
Bootcamp
Day Two
- Heavy Set: 1 Power Snatch + 1 Squat Snatch
- 30 Power Snatch @ 70% of above set weight. Every time break do 3 Muscle ups
Fitness
Strength - 5 Minute EMOM
- 3 Snatch Pulls @ 80-90% 1 Rep Max Snatch
10-9-8-7-6-5-4-3-2-1
- Overhead Squat (135#/95#)
In between each set of OHS do 2 Bar Muscle ups
Competitor
Strength - 5 Minute EMOM
- 3 Snatch Pulls @ 80-90% 1 Rep Max Snatch
10-9-8-7-6-5-4-3-2-1
- Overhead Squat (135#/95#)
In between each set of OHS do 2 Bar Muscle ups
Bootcamp
Day One
- 20 Rep Max Clean (Squat or Power) - No resting on the ground or hang position, only in the rack position
- Front Squat Heavy set of 5
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
8 Minute EMOM
- 20 Second Chin over the bar hold (Odd)
- 20 Second Ring dip hold in the bottom (Even)
3 Person Team WOD
Run 600M with a firehouse
THEN - 3 Rounds
- 30 Alternating shoulder firehose Thrusters
- 30 Over-the-firehose facing burpees
THEN - Run 600M with a firehouse
Competitor
8 Minute EMOM
- 20 Second Chin over the bar hold (Odd)
- 20 Second Ring dip hold in the bottom (Even)
3 Person Team WOD
Run 600M with a firehouse
THEN - 3 Rounds
- 30 Alternating shoulder firehose Thrusters
- 30 Over-the-firehose facing burpees
THEN - Run 600M with a firehouse
Bootcamp
Day Six
- 1 Rep Max Front Squat
- 3 Sets of max effort Chest to bar pull ups, rest as needed
Fitness
Strength
- 1 Rep Max Weighted Pull up OR
- 5X3 Weighted Muscle ups
10 Minute AMRAP
- 50 Wall Balls (20#/14#)
- 35 Knees to Elbows OR Abmat Sit-ups
- 25 Clean & Jerk (95#/65#)
- 20 Chest to Bar Pull ups
Competitor
Strength
- 1 Rep Max Weighted Pull up OR
- 5X3 Weighted Muscle ups
10 Minute AMRAP
- 50 Wall Balls (20#/14#)
- 35 Toes to bar
- 25 Clean & Jerk (135#/95#)
- 20 Muscle ups
Bootcamp
Day Five
- Concentrate on Technique vs. weight
- 3 Rep Max Snatch Deadlift
- 3 Rep Max Clean Deadlift
- 3 Rep Max Deadlift
- For Time: 30 Strict Handstand push ups
Fitness
Skill
10-9-8-7-6-5-4-3-2-1
- Front Squat (115#/85#)
- 10 Abmat Sit-ups between each round
Competitor
Skill
10-9-8-7-6-5-4-3-2-1
- Front Squat (165#/110#)
- 1 Rope Climb between each round
Bootcamp
Day Four
Fitness
Strength
"The Pump"
10-9-8-7-6-5-4-3-2-1
- Strict Press (95#/65#)
- Strict Pull ups
Competitor
Strength
"The Pump"
10-9-8-7-6-5-4-3-2-1
- Strict Press (95#/65#)
- Strict Pull ups
Bootcamp
Day Three
- Low Hang Clean 5X1 across
- Front Squat 3X2 across
Fitness
Mobility
CrossFit Open 11.2 - 15 Minute AMRAP
- 9 Deadlifts (155#/100#)
- 12 Hand Release Push-ups
- 15 Box Jumps (24"/20")
Competitor
Mobility
CrossFit Open 11.2 - 15 Minute AMRAP
- 9 Deadlifts (155#/100#)
- 12 Hand Release Push-ups
- 15 Box Jumps (24"/20")
Bootcamp
Day Two
- 1 Rep Max Back Squat
- For Time: 60 Strict Pull ups
Fitness
Strength
20 Minute AMRAP
- 1000M Row
- 20 Ring Dips
- 20 Sumo Deadlift High Pull (75#/55#)
- 20 Handstand Push ups
- 20 Power Snatch (75#/55#)
- 20 Burpees
- 20 Pull ups
- 20 Thrusters (75#/55#)
Competitor
Strength
20 Minute AMRAP
- 1000M Row
- 20 Ring Dips
- 20 Sumo Deadlift High Pull (75#/55#)
- 20 Handstand Push ups
- 20 Power Snatch (75#/55#)
- 20 Burpees
- 20 Pull ups
- 20 Thrusters (75#/55#)
Bootcamp
Day 1
- Snatch 3X1 @ 85%
- Snatch 3X1 @ 90%
- Snatch 3X1 @ 85%
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 Seven
Fitness
Strength
10 Minute AMRAP
- 15 Box Jumps (24"/20")
- 12 Front Squats (135#/95#)
- 9 Chest to Bar pull-ups
Competitor
Strength
10 Minute AMRAP
- 15 Box Jumps (24"/20")
- 12 Front Squats (135#/95#)
- 9 Chest to Bar pull-ups
Bootcamp
Day Six
- Deadlift 5X5 across
- 20 Strict Handstand push ups
- 30 Kipping Handstand push ups
- 20 Strict Chest to bar pull ups
- 30 Strict Pull ups
Fitness
Skill
3 Rounds
- 500M Row
- 10 Deadlift (205#/135#)
- 25 Kettlebell Swing (70#/55#)
Competitor
Skill
3 Rounds
- 500M Row
- 10 Deadlift (205#/135#)
- 25 Kettlebell Swing (70#/55#)
Bootcamp
Day Five
- Snatch 3-5 Reps @ 75%
- Snatch 3-5 Reps @ 80%
- Snatch 3-5 Reps @ 85%
- Back Squat 5X3 across
Fitness
Strength
- Max set of unbroken Wall Balls - Rest 1 Minute
- Max set of unbroken Pull ups - Rest 1 Minute
- Max set of unbroken Push ups
"Crazy 8's" - 8 Rounds
- 8 Snatch (75#/55#)
- 8 Over the Bar Facing Burpees
Competitor
Strength
- Max set of unbroken Wall Balls - Rest 1 Minute
- Max set of unbroken Pull ups - Rest 1 Minute
- Max set of unbroken Push ups
"Crazy 8's" - 8 Rounds
- 8 Snatch (75#/55#)
- 8 Over the Bar Facing Burpees
Bootcamp
Day Four
Fitness
Mobility
21-15-9
- Kettlebell Swing (70#/55#)
- GHD Sit-ups
Run 800M
9-15-21
- Burpees
- Wall Balls (20#/14#)
Competitor
Mobility
21-15-9
- Kettlebell Swing (70#/55#)
- GHD Sit-ups
Run 800M
9-15-21
- Burpees
- Wall Balls (20#/14#)
Bootcamp
Day Three
- 15 Strict Muscle ups
- For Time: 50 Toes to Bar
Fitness
Strength
"The Good Stuff" - 3 Rounds
- 500M Row
- 12 Kettlebell Snatch (55#/35#)
- 21 Box Jumps (24"/20")
Competitor
Strength
"The Good Stuff" - 3 Rounds
- 500M Row
- 12 Kettlebell Snatch (70#/55#)
- 21 Box Jumps (30"/24")
Bootcamp
Day Two
- 20 Rep Max Strict Press
- 20 Rep Max Deadlift
Fitness
Strength
- Power Snatch 5X3 onto mats
5-4-3-2-1
- Snatch (115#/75#)
- Burpee Pull up
Competitor
Strength
- Power Snatch 5X3 onto mats
5-4-3-2-1
- Snatch (165#/110#)
- Burpee Muscle up
Bootcamp
Day One
- Max Complex: 1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk
- Front Squat 6X6 across
Fitness
Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
Competitor
Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
Bootcamp
Day Seven
Fitness
Strength
21-15-9
- Power Clean (95#/65#)
- Push ups
Competitor
Strength
21-15-9
- Power Clean (105#/100#)
- Strict Handstand push ups
Bootcamp
Day Six
3 Rounds, Not for Time
- 20 GHD Sit ups
- 10 Strict bent over barbell rows
Fitness
Mobillity
8 Minute AMRAP - Ascending Ladders by multiples of 3
- 3 Overhead Squat (95#/65#)
- 3 Toes to Bar
- 6 Overhead Squat (95#/65#)
- 6 Toes to Bar
- 9,9 - 12,12 - 15,15 - 18,18
Competitor
Mobillity
8 Minute AMRAP - Ascending Ladders by multiples of 3
- 3 Overhead Squat (135#/95#)
- 3 Toes to Bar
- 6 Overhead Squat (135#/95#)
- 6 Toes to Bar
- 9,9 - 12,12 - 15,15 - 18,18
Bootcamp
Day Five
- EMOM: 3 TnG Snatch, start at 95#/65# & add 10#/5# every minute until fail
- Back Squat 10X3 across
Fitness
Skill
- 7 Minute EMOM: Handstand push ups, stay at same rep each round
3 Rounds
- 300M Row
- 10 Over the Bar Burpees
- 10 Curtis P (135#/95#) **
** Curtis P: Starts with bar in front rack followed by forward lunge on each side then 1 Shoulder to Overhead
Competitor
Skill
- 7 Minute EMOM: Handstand push ups, stay at same rep each round
3 Rounds
- 300M Row
- 10 Over the Bar Burpees
- 10 Curtis P (135#/95#) **
** Curtis P: Starts with bar in front rack followed by forward lunge on each side then 1 Shoulder to Overhead
Bootcamp
Day Four
Fitness
Strength
For Time:
- 21 Deadllift (225#/155#)
- 400M Run
- 15 Deadllift (225#/155#)
- 400M Run
- 9 Deadllift (225#/155#)
- 400M Run
Competitor
Strength
For Time:
- 21 Deadllift (275#/180#)
- 400M Run
- 15 Deadllift (275#/180#)
- 400M Run
- 9 Deadllift (275#/180#)
- 400M Run
Bootcamp
Day Three
- 3 Rep Max Bench Press
- 3 Rep Max Deadlift
- Back Squat 8X4 across
Fitness
Skill
- Muscle ups + Muscle up Progressions
CrossFit Open 11.4 - 10 Minute AMRAP
- 60 Bar Facing Burpees
- 30 Overhead Squats (120#/90#)
- 10 Muscle ups
Competitor
Skill
- Muscle ups + Muscle up Progressions
CrossFit Open 11.4 - 10 Minute AMRAP
- 60 Bar Facing Burpees
- 30 Overhead Squats (120#/90#)
- 10 Muscle ups
Bootcamp
Day Two
- 5 Minute EMOM: 5 Power Snatch
- 5 Minute EMOM: 3 Power Clean
- 2 Minute AMRAP: Weighted Muscle ups
- 2 Minute AMRAP: Strict Muscle ups
- 2 Minute AMRAP: Kipping Muscle ups
Fitness
Strength
- 5 Minute EMOM: 1 Clean + 2 Front Squat @ 70-80% 1RM Clean
"Tabata Something Else"
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Competitor
Strength
- 5 Minute EMOM: 1 Clean + 2 Front Squat @ 70-80% 1RM Clean
"Tabata Something Else"
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Bootcamp
Day One
- Back Squat 6X6 across
- 7 Minute EMOM: Chest to bar pull-ups, same reps each round
Fitness
Open Gym for Members & CrossFit Experienced People Only
Competitor
Open Gym for Members & CrossFit Experienced People Only
Bootcamp
Day Seven
Fitness
Strength
- 5 Minute EMOM: 2 Pause Front Squats @ 70-80% 1RM
Partner WOD
20 Minute AMRAP
- 9 Deadlift (165#/115#)
- 8 Pull-ups
- 9 Cleans (115#/75#)
Competitor
Strength
- 5 Minute EMOM: 2 Pause Front Squats @ 70-80% 1RM
Partner WOD "Johnson"
20 Minute AMRAP
- 9 Deadlift (245#/165#)
- 8 Muscle ups
- 9 Cleans (155#/105#)
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8th, 2009 while supporting combat operations in Kunar province, Afghanistan.
Bootcamp
Day Six
- Deadlift 10-8-6-4-2 climbing
- Strict Press 10-8-6-4-2 climbing
- GHD Sit up 3X20
- Weighted Hip Extension 3X0
Fitness
Strength
- Find Max Complex: 1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk
12 Minute AMRAP
- 1 Rope Climb
- 5 Overhead Squat (135#/95#)
- 10 Kettlebell Swing (70#/55#)
- 15 Incline push-ups with feet elevated 4"
Competitor
Strength
- Find Max Complex: 1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk
12 Minute AMRAP
- 1 Rope Climb
- 5 Overhead Squat (135#/95#)
- 10 Kettlebell Swing (70#/55#)
- 15 Incline push-ups with feet elevated 4"
Bootcamp
Day Five
- EMOM Clean Ladder: Start at 135# & add 10# until miss 2 in a row then stop
- EMOM Jerk Ladder: Start at 135# & add 10# until miss 2 in a row then stop
- Back Squat 3X3 across
Fitness
2 Minutes of Burpees
ONE CLASS @ 11 AM
30 Minute AMRAP
- 3 Pull-ups
- 5 Push-ups
- 7 Squats
- 9 Box Jumps (24"/20")
- 75M Sprint
- 25M Lunge
Competitor
2 Minutes of Burpees
ONE CLASS @ 11 AM
30 Minute AMRAP
- 3 Pull-ups
- 5 Push-ups
- 7 Squats
- 9 Box Jumps (24"/20")
- 75M Sprint
- 25M Lunge
Bootcamp
Day 4