Fitness
Mobility
Barbells For Boobs Partner WOD
- 100 GHD Sit ups or Toes to Bar
- 100 Shoulder to Overhead (95#/65#)
- 100 Deadlift (185#/125#)
- 100 Front Rack Lunges (135#/95#)
Competitor
Mobility
Barbells For Boobs Partner WOD
- 100 GHD Sit ups or Toes to Bar
- 100 Shoulder to Overhead (95#/65#)
- 100 Deadlift (185#/125#)
- 100 Front Rack Lunges (135#/95#)
Bootcamp
Day Six
Fitness
Pause Overhead Squat
"Natty Boh" - 15 Minute AMRAP
- 18 Wall Balls (20#/14#)
- 8 Chest to Bar Pull ups
- 5 Over the Parallette Burpees
Competitor
Pause Overhead Squat
"Natty Boh" - 15 Minute AMRAP
- 18 Wall Balls (20#/14#)
- 8 Chest to Bar Pull ups
- 5 Over the Parallette Burpees
Bootcamp
Day Five
- 1 Rep Heavy Clean
- 1 Rep Heavy Jerk
- 1 Rep Heavy Front Squat
- Max Pistols in 1 Minute
Fitness
Skill
In 10 Minutes
- 1 Mile Run
- In Remaining Time, AMRAP
- Power Clean (135#/95#)
Competitor
Skill
In 10 Minutes
- 1 Mile Run
- In Remaining Time, AMRAP
- Power Clean (135#/95#)
Bootcamp
Day Four
Fitness
Bench Press
7 Rounds
- 250M Row
- 10 Push Press (95#/65#)
Competitor
Bench Press
7 Rounds
- 250M Row
- 10 Push Press (135#/95#)
Bootcamp
Day Three
5 Rounds For Time
- 10 Pistols
- 15 GHD Sit ups
Overhead Squat
Fitness
Skill
- Bar Muscle up progression
5-4-3-2-1
1-2-3-4-5
** Pull up Complex: 1 CTB pull up + 1 Pull up + 1 Toes to Bar
Competitor
Skill
- Bar Muscle up progression
5-4-3-2-1
1-2-3-4-5
** Pull up Complex: 1 Bar Muscle up + 1 CTB pull up + 1 Pull up
Bootcamp
Day Two
Cleans
- 3X3 Quick Singles @ 80%
- 3X2 Quick Singles @ 85%
- 3X1 @ 90%
- Work up to heavy single
21-15-9-15-21
- Wall Balls (30#/20#)
- Box Jumps (30"/24")
- 200M Run after each round
Fitness
7 Minute EMOM
Partner WOD - 15 Minute AMRAP
- 50 Calorie Row
- 50 Over the Bar Burpees
- 50 Hang Power Cleans (135#/95#)
Competitor
7 Minute EMOM
Partner WOD - 15 Minute AMRAP
- 50 Calorie Row
- 50 Over the Bar Burpees
- 50 Hang Power Cleans (135#/95#)
Bootcamp
Day One
Deadlift
12 Minute EMOM
- Min 1-4-7-10: 8 Romanian Deadlifts
- Min 2-5-8-11: 40 Second Plank Hold on Elbows
- Min 3-6-9-12: 40 Double Unders
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
Snatch
- 1 Minute AMRAP Max Snatch @ 115#/80#
- Rest 1 Minute
- 1 Minute AMRAP Max Snatch @ 155#/105#
- Rest 1 Minute
- 1 Minute AMRAP Max Snatch @ 185#/135#
Front Squat
Fitness
7 Minute EMOM
- 1 Power Clean + 1 Pause Front Squat + 1 Jerk
"Small Hammer"
5 Rounds, each for time
- 5 Power Clean (115#/75#)
- 10 Front Squat (115#/75#)
- 5 Jerk (115#/75#)
- 15 Pull ups
- Rest 90 Seconds
Competitor
7 Minute EMOM
- 1 Power Clean + 1 Pause Front Squat + 1 Jerk
"Hammer"
5 Rounds, each for time
- 5 Power Clean (135#/95#)
- 10 Front Squat (135#/95#)
- 5 Jerk (135#/95#)
- 20 Pull ups
- Rest 90 Seconds
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10th, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23rd, 2005.
Bootcamp
Day Six
Fitness
Mobility
"Peter Parker"
- 10 C2B Pull ups
- 20 Toes to Bar
- 30 Box Jumps (24"/20")
- 40 Double Unders
- 50 Burpees
- 40 Double Unders
- 30 Box Jumps (24"/20")
- 20 Toes to Bar
- 10 C2B Pull ups
Competitor
Mobility
"Spider Man"
- 10 Muscle ups
- 20 Toes to Bar
- 30 Box Jumps (30"/24")
- 40 Double Unders
- 50 Burpees
- 40 Double Unders
- 30 Box Jumps (30"/24")
- 20 Toes to Bar
- 10 Muscle ups
Bootcamp
Day Five
10 Minute EMOM
Back Squat
For Time
Fitness
Deadlift
7 Rounds
- 200M Run
- 7 Deadlifts (225#/155#)
- Rest 1 Minute
Competitor
Deadlift
7 Rounds
- 200M Run
- 7 Deadlifts (315#/205#)
- Rest 1 Minute
Bootcamp
Day Four
Fitness
Snatch Balance
21-18-15-12-9-6-3
- Hand Release Push ups
- GHD Sit ups or Abmat Sit ups
Competitor
Snatch Balance
21-18-15-12-9-6-3
Bootcamp
Day Three
"The Other Total"
- 1 Rep Max Power Clean
- 1 Rep Max Bench Press
- 1 Rep Max Overhead Squat
Fitness
Front Squats
10 Minute AMRAP
- 3 Power Snatch (135#/95#)
- 9 Box Jumps Overs (24"/20)
Competitor
Front Squats
10 Minute AMRAP
- 3 Power Snatch (135#/95#)
- 9 Box Jumps Overs (24"/20)
Bootcamp
Day Two
10 Minute EMOM
- 1 Snatch, Start @ 50% and climb
Fitness
3 Rounds
- 15 Hip Extensions
- 15 GHD Sit ups
5 Rounds, starting every 3 Minutes
Competitor
3 Rounds
- 15 Hip Extensions
- 15 GHD Sit ups
5 Rounds, starting every 3 Minutes
Bootcamp
Day One
Clean & Jerk
- 3X2 @ 80%
- 3x1 @ 85%
- 1X1 @ 90%
- 3X1 @ 85%
- 3X2 @ 85%
4 Sets
- 15 Barbell Bicep Curls + Max Unbroken C2B Pull ups
- Rest 1 Minute
- 15 Skull Crushers + Max Unbroken Strict HSPU
- Rest 1 Minute
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
5 Minute EMOM
- 5 TnG Squat Cleans, across
10 Minute EMOM
Fitness
Death by Pull ups
- Fitness - Strict
- Competitor - Strict Chest to Bar
Partner WOD
- 50 Back Squats (135#/95#)
- 40 Hang Power Cleans (115#/75#)
- 30 Shoulder to Overhead (95#/65#)
- + 2 Minute AMRAP - Burpees
Competitor
Death by Pull ups
- Fitness - Strict
- Competitor - Strict Chest to Bar
Partner WOD
- 50 Back Squats (185#/125#)
- 40 Hang Power Cleans (155#/105#)
- 30 Shoulder to Overhead (135#/95#)
- + 2 Minute AMRAP - Burpees
Bootcamp
Day Six
Fitness
Strength
7 Rounds
In 2 Minutes
- 12 Toes to Bar
- Max Calorie Row in remaining Time
Rest 1 Minute between Rounds
Competitor
Strength
7 Rounds
In 2 Minutes
- 12 Toes to Bar
- Max Calorie Row in remaining Time
Rest 1 Minute between Rounds
Bootcamp
Day Five
Grace
- 30 Clean & Jerks (135#/95#)
5 Complexes
- 5 Push Press
- 5 Front Squat
- 5 Thruster
- Rest 2-3 minutes between sets, do not put down barbell between movements
5 Rep Heavy Deadlift
Fitness
Mobility
5 Rounds, each on 3 Minutes
- 15 GHD Sit ups
- 15 Hip Extensions
- 10 Front Squat (body weight)
Competitor
Mobility
5 Rounds, each on 3 Minutes
- 15 GHD Sit ups
- 15 Hip Extensions
- 10 Front Squat (body weight)
Bootcamp
Day Four
Fitness
Strength
10 Sets of 2 Reps
- Push Press + Push Jerk
- Rest 1 Minute between Sets
6 Rounds
- 5 Ground to Overhead (155#/105#)
- 100M Sandbag Sprint
- 25 Double Unders
Competitor
Strength
10 Sets of 2 Reps
- Push Press + Push Jerk
- Rest 1 Minute between Sets
6 Rounds
- 5 Ground to Overhead (155#/105#)
- 100M Sandbag Sprint
- 25 Double Unders
Bootcamp
Day Three
5 Minute EMOM
- 5 TnG Squat Snatch, across
Fitness
Mobility
For Time
- 800M Run
- 30 Ring Dips
- 800M Run
- 60 Hand Release Push ups
Competitor
Mobility
For Time
- 800M Run
- 20 Muscle ups
- 800M Run
- 40 Handstand Push ups
Bootcamp
Day Two
3 Rounds For Time
- 10 Strict Handstand Push ups
- 25 GHD Sit ups
Fitness
Skill
3 Rounds
- 200M Run
- 1 "Big Clean Complex" (135#/85#)
Big Clean Complex
- High Hang Clean + Mid Hang Clean + Clean + Push Press
- High Hang Clean + Mid Hang Clean + Clean + Push Jerk
- High Hang Clean + Mid Hang Clean + Clean + Split Jerk
Competitor
Skill
3 Rounds
- 200M Run
- 1 "Big Clean Complex" (175#/115#)
Big Clean Complex
- High Hang Clean + Mid Hang Clean + Clean + Push Press
- High Hang Clean + Mid Hang Clean + Clean + Push Jerk
- High Hang Clean + Mid Hang Clean + Clean + Split Jerk
Bootcamp
Day One
7 Minute EMOM
3X2 Front Squat
5X1 Snatch Grip Push Press, from behind the neck
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
Overhead Squat
6 Minute AMRAP
- 12 Power Snatch (95#/65#)
- 12 Wall Balls (20#/14#)
- 12 Calorie Row
Fitness
Strength
(A) Find 2 Rep Max Deadlift
(B) 3-3-3-3-3 Reps @ 80% of (A)
"Wedding WOD"
Partner 15 Minute AMRAP
AMRAP in Remaining Time
- 10 Thrusters (95#/65#)
- 10 Cleans (95#/65#)
- 20 Double Unders
- 15 Toes to Bar
Competitor
Strength
(A) Find 2 Rep Max Deadlift
(B) 3-3-3-3-3 Reps @ 80% of (A)
"Wedding WOD"
Partner 15 Minute AMRAP
AMRAP in Remaining Time
- 10 Thrusters (95#/65#)
- 10 Cleans (95#/65#)
- 20 Double Unders
- 15 Toes to Bar
Bootcamp
Day Six
Fitness
Core Work
"Corinne's WOD"
NOT For Time
- 5 Bear Complexes (75#/55#) at the start of each round
15-12-9-6-3
- Push ups
- Box Jump Overs (30"/24")
Competitor
Core Work
"Corinne's WOD"
NOT For Time
- 5 Bear Complexes (75#/55#) at the start of each round
15-12-9-6-3
- Push ups
- Box Jump Overs (30"/24")
Bootcamp
Day Five
Touch N Go Squat Snatch For Time:
- 10 Reps @ 95#/65#
- 8 Reps @ 115#/105#
- 6 Reps @ 135#/135#
- 4 Reps @ 155#/145#
- 2 Reps @ 175#/155#
10 Sets of:
- 5 Push Press
- 5 Deadlifts
- Rest 1 Minute between Rounds
Fitness
Front Squat
10 Minute AMRAP
- 30 Cleans (75#/45#)
- 30 Cleans (135#/75#)
- 30 Cleans (165#/100#)
- AMRAP Cleans (210#/120#)
Competitor
Front Squat
10 Minute AMRAP
- 30 Cleans (75#/45#)
- 30 Cleans (135#/75#)
- 30 Cleans (165#/100#)
- AMRAP Cleans (210#/120#)
Bootcamp
Day Four
Fitness
Mobility
"Gulch" - 7 Rounds
- 7 Chest to bar pull ups
- 7 Push Jerks (155#/105#)
- 7 Burpees
Competitor
Mobility
"Gulch" - 7 Rounds
- 7 Chest to bar pull ups
- 7 Push Jerks (155#/105#)
- 7 Burpees
Bootcamp
Day Three
16 Minute Running Clock
A) 14 Minute EMOM
- ODD: Power Snatch + Hang Squat Snatch + Squat Snatch
- EVEN: 30' Handstand Walk
B) 5 Rep Max Front Squat in remaining time
16 Minute Running Clock
A) 14 Minute EMOM
- ODD: 3 Touch N Go Power Cleans + 3 Front Squats
- EVEN: 3 Muscle Ups
B) 5 Rep Max Front Squat in remaining time
Fitness
7 Minute EMOM
- 1 Power Clean + 1 Front Squat + 1 Jerk
2 Rounds
- 800M Run
- 500M Row
- 30 Burpees
Cash-Out
Competitor
7 Minute EMOM
- 1 Power Clean + 1 Front Squat + 1 Jerk
2 Rounds
- 800M Run
- 500M Row
- 30 Burpees
Cash-Out
Bootcamp
Day Two
Strict Press
For Time
- 30 Strict Weighted Pull ups (55#/35#)
- 30 Strict Pull ups
- 30 Kipping Pull ups
Fitness
Strength
- Max Weighted Pull up + Weighted Dip
"Ray Ray" - 17 Minute AMRAP
- 5 Thrusters (115#/75#)
- 2 Burpee Chest to bar pull ups
- 400M Run
Competitor
Strength
- Max Weighted Pull up + Weighted Dip
"Ray Lewis" - 17 Minute AMRAP
- 5 Thrusters (155#/105#)
- 2 Strict Muscle ups
- 400M Run
Bootcamp
Day One
9 Minute EMOM
- Min 1,2,3: 2 Hang Squat Snatch
- Min 4,5,6: 2 Low Hang Squat Snatch
- Min 7,8,9: 2 Hang Squat Snatch
Front Squat
- 5X2 Pause, 3 seconds at 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
Day Seven
- 10X2 Halting Clean Pull, climbing (Pause at the knee)
- 20 Rep Max Push Press
Fitness
7 Minute EMOM
- 1 Power Clean + Clean & Jerk
- Burpee +Back Squat Ladder (185#/125#)
- 3 Minute Rest
- Burpee + Shoulder Press Ladder (115#/75#)
- 3 Minute Rest
- Burpee + Deadlift Ladder ( 245#/165#)
Competitor
7 Minute EMOM
- 1 Power Clean + Clean & Jerk
- Burpee +Back Squat Ladder (185#/125#)
- 3 Minute Rest
- Burpee + Shoulder Press Ladder (115#/75#)
- 3 Minute Rest
- Burpee + Deadlift Ladder ( 245#/165#)
Bootcamp
Day Six
Fitness
1 Rep Max Turkish Get Up
For Time
- 50 Overhead Squats (45#/35#0
- 100 Abmat Sit ups
- 25 Overhead Squats (115#/75#)
- 50 Toes to Bar
- 10 Overhead Squats (185#/120#)
- 20 GHD Sit ups
Competitor
1 Rep Max Turkish Get Up
For Time
- 50 Overhead Squats (45#/35#0
- 100 Abmat Sit ups
- 25 Overhead Squats (115#/75#)
- 50 Toes to Bar
- 10 Overhead Squats (185#/120#)
- 20 GHD Sit ups
Bootcamp
Day Five
3 Sets
- 25 Hand Release Push ups
- 25 Strict DB Presses
- 15 Ring Rows
- 10 Strict Bent-over Barbell Rows
Fitness
Front Squat
- 5 Reps @ 75&
- 3 Reps @ 85%
- 1 Rep @ 95%
3 Rounds
- 5 Muscle ups
- 10 Handstand push ups
- 15 Pistols each leg
Competitor
Front Squat
- 5 Reps @ 75&
- 3 Reps @ 85%
- 1 Rep @ 95%
3 Rounds
- 5 Muscle ups
- 10 Handstand push ups
- 15 Pistols each leg
Bootcamp
Day Four
- 5X1 Hang Squat Snatch @ 75%
- 4X1 Low Hang Squat Snatch @ 80%
- 3X1 Squat Snatch @ 85%
- 3X8 Front Squat