Fitness
3 Rounds
- 10 Hip Extensions
- 10 Back Extensions
- 10 Hip & Back Extensions
- 30 Second Overhead plate-hold
"IsaKaren"
10 Rounds
- 3 Power Snatch (95#/65#)
- 10 Wall Balls (20#/14#)
Competitor
3 Rounds
- 10 Hip Extensions
- 10 Back Extensions
- 10 Hip & Back Extensions
- 30 Second Overhead plate-hold
"IsaKaren"
10 Rounds
- 3 Power Snatch (135#/95#)
- 15 Wall Balls (20#/14#)
Bootcamp
Day One
14 Minute EMOM
- ODD: 1 Muscle Snatch
- EVEN: 2 Snatch Balance
10 Rounds, Every 2 Minutes
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
Mobility
3 Rounds
- 5 Ring Rows
- 10 Push ups
- 15 Air Squats
7 Rounds, Each for Time & Starting on 2 Minute Interval
- 5 Deadlift (225#/155#)
- 25' Handstand Walk OR 5 Handstand push ups
- 10 Pull ups
Competitor
Mobility
3 Rounds
- 5 Ring Rows
- 10 Push ups
- 15 Air Squats
7 Rounds, Each for Time & Starting on 2 Minute Interval
- 5 Deadlift (315#/205#)
- 25' Handstand Walk OR 5 Strict Handstand push ups
- 10 Chest to Bar Pull ups
Bootcamp
Day Six
Back Squat
- 5 Reps @ 60%
- 3 Reps @ 70%
- 2 Reps @ 80%
- 2 Reps @ 90%
- 1 Rep @ 95%
Rest 10 Minutes
Front Squat
- 5 Reps @ 65%
- 5 Reps @ 75%
- 4 Reps @ 80%
- 4 Reps @ 85%
3 Rounds
- 10 Weighted Back Extensions
- Rest 90 Seconds
- 20 Weighted Sit ups
Fitness
Deadlift
Open Gym from 10 - 11 am, One Class at 11 am
5 Rounds
- 250M Row OR 200M Sprint
- 10 Back Squats (135#/95#)
- 15 Kettlebell Swing (70#/55#)
Competitor
Deadlift
Open Gym from 10 - 11 am, One Class at 11 am
5 Rounds
- 250M Row OR 200M Sprint
- 10 Back Squats (135#/95#)
- 15 Kettlebell Swing (70#/55#)
Bootcamp
Day Five
- 1 Rep Max Power Snatch
- 30 Muscle ups for time
Fitness
Happy Thanksgiving - One Class at 10 am
"Partner Seven"
7 Rounds
- 7 Handstand push ups
- 7 Thrusters (135#/95#)
- 7 Knees to Elbows
- 7 Deadlifts (245#/175#)
- 7 Burpess
- 7 Kettlebell Swings (70#/55#)
- 7 Pull ups
- 200M Sandbag/Weighted Sprint
Competitor
Happy Thanksgiving - One Class at 10 am
"Partner Seven"
7 Rounds
- 7 Handstand push ups
- 7 Thrusters (135#/95#)
- 7 Knees to Elbows
- 7 Deadlifts (245#/175#)
- 7 Burpess
- 7 Kettlebell Swings (70#/55#)
- 7 Pull ups
- 200M Sandbag/Weighted Sprint
Bootcamp
Day Four
Fitness
Push Jerk
3 Rounds
- 10 Pull ups
- 10 Overhead Squat (115#/75#)
- 15 Knees to Elbows
- 20 Weighted Abmat Sit ups
Competitor
Push Jerk
3 Rounds
- 5 Muscle ups
- 10 Overhead Squat (115#/75#)
- 15 Toes to Bar
- 20 GHD Sit ups
Bootcamp
Day Three
10 Rounds Every 90 Seconds
- 1 Squat Clean, work up to max
16 Minute EMOM
- ODD: 2 Split Jerk, work up to max
- EVEN: 5 Barbell bent over row
For Time
Fitness
3 Rounds
- 10 Med Ball Cleans
- 5 Negative Pull ups
"Dad Bod"
- 10 Clean & Jerk (95#/65#)
- 40 Double Unders
- 8 Clean & Jerk (115#/75#)
- 40 Double Unders
- 6 Clean & Jerk (135#/85#)
- 40 Double Unders
- 4 Clean & Jerk (155#/95#)
- 40 Double Unders
- 2 Clean & Jerk (175#/105#)
- 40 Double Unders
Competitor
3 Rounds
- 10 Med Ball Cleans
- 5 Negative Pull ups
"Dad Bod"
- 10 Snatch (95#/65#)
- 5 Muscle ups
- 8 Snatch (115#/75#)
- 5 Muscle ups
- 6 Snatch (135#/85#)
- 5 Muscle ups
- 4 Snatch (155#/95#)
- 5 Muscle ups
- 2 Snatch (175#/105#)
- 5 Muscle ups
Bootcamp
Day Two
Back Squat
Rest 10 Minutes
Front Squat
Fitness
Back Squat
"Fifty Shades of Fitness"
- 50 Wall Balls (20#/14#)
- 50 Dumbbell Snatch (45#/25#)
- 50 Air Squats
- 50 Pull ups
Competitor
Back Squat
"Fifty Shades of Competitor"
- 50 Wall Balls (20#/14#)
- 50 Dumbbell Snatch (70#/50#)
- 50 Pistols
- 50 Chest to Bar Pull ups
Bootcamp
Day One
10 Minute EMOM
- 1 Snatch Balance with 3 second pause in receiving position, work up to max
1 Rep Max Power Snatch
10 Minute EMOM
3 Rounds
- 5 Snatch Grip Romanian Deadlift
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
Handstand Walks & Handstand Holds
Hank & Bubba - Partner WOD
50-40-30
- Bar over Burpees
- Front Squat (95#/65#)
- Shoulder to Overhead (95#/65#)
Competitor
Handstand Walks & Handstand Holds
Hank & Bubba - Partner WOD
50-40-30
- Bar over Burpees
- Front Squat (95#/65#)
- Shoulder to Overhead (95#/65#)
Bootcamp
Day Six
Back Squat
- 5 @60%, 5 @65%, 5 @70%, 5 @80%
Rest 10 Minutes
Front Squat
3 Rounds
- 10 Weighted Back Extensions
- Rest 90 Seconds
- 20 Weighted Sit ups
Fitness
Mobility
Dodgeball
Sam/Tats WOD
5 Minute AMRAP
- 25 Unbroken Double Unders
- 3 Ground To Overhead (125#/85#)
Rest 3 Minutes
5 Minute AMRAP
Cash-Out: Epic Dance Off
Competitor
Mobility
Dodgeball
Sam/Tats WOD
5 Minute AMRAP
- 25 Unbroken Double Unders
- 3 Ground To Overhead (155#/105#)
Rest 3 Minutes
5 Minute AMRAP
Cash-Out: Epic Dance Off
Bootcamp
Day Five
10 Rounds, Every 2 Minutes
- 1 Hang Clean + 1 Clean & Jerk, work up to max
10 Minute EMOM
- ODD: 8-10 DB Bench Press
- EVEN: Max Rep weighted chin ups (35#/25#)
Fitness
Rope Climbs
Booty Work
3 Rounds
- 20 Hip Extensions
- 20 GHD Sit ups
- 20 Deadlifts (185#/125#)
- 20 Front Rack Lunges (135#/95#)
Competitor
Rope Climbs
Booty Work
3 Rounds
- 20 Hip Extensions
- 20 GHD Sit ups
- 20 Deadlifts (185#/125#)
- 20 Front Rack Lunges (135#/95#)
Bootcamp
Day Four
Fitness
Overhead Squat
- One Rep Max or 3-3-3 Reps
Tequila Worm
3 Rounds
- 400M Run
- 21 Pull ups
- 12 Hang Squat Cleans (115#/75#)
Competitor
Overhead Squat
- One Rep Max or 3-3-3 Reps
Tequila Worm
3 Rounds
- 400M Run
- 21 Pull ups
- 12 Hang Squat Cleans (115#/75#)
Bootcamp
Day Three
Back Squat
- 4 @70%, 4 @75%, 4 @80%, 4 @85%
Front Squat
3 Rounds
- 20 DB Bent Over Row (10 each arm)
- 15 GHD Sit ups
- 5 Pause Ring Dips
Fitness
Push Press
- One Rep Max or 3-3-3 Reps
12 Minute AMRAP
- 5 Power Snach (115#/75#)
- 10 Toes to Bar
- 15 Box Jumps (24"/20")
Competitor
Push Press
- One Rep Max or 3-3-3 Reps
12 Minute AMRAP
- 5 Power Snach (115#/75#)
- 10 Toes to Bar
- 15 Box Jumps (24"/20")
Bootcamp
Day Two
10 Minute EMOM
- 1 Snatch + 2 Overhead Squat, work up to max
Fitness
Snatch
- One Rep Max or 3-3-3 Reps
For Time
- 30 Deadlift (185#/135#)
- 30 Calorie Row
- 30 Overhead Squat (95#/65#)
Competitor
Snatch
- One Rep Max or 3-3-3 Reps
For Time
- 30 Deadlift (185#/135#)
- 30 Calorie Row
- 30 Overhead Squat (95#/65#)
Bootcamp
Day One
Back Squat
- 5 @70%, 5 @80%, 2 @85%, 3 @90%, 1 @ Max
Rest 10 Minutes
Front Squat
- 5 @65%, 4 @75%, 4 @80%, 4 @85%
3 Rounds
- 6 Good Morning
- Rest 90 Seconds
- 15 Toes to Bar
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
Max Long Jump
PUSH511 - 5 Year Anniversary WOD
Team of 4
- 800M Firehose Run
- 200 Kettlebell Swing (55#/35#)
- 20 Burpees
- 800M Firehose Run
** 2 People working at a time for KBS & Burpees
Competitor
Max Long Jump
PUSH511 - 5 Year Anniversary WOD
Team of 4
- 800M Firehose Run
- 200 Kettlebell Swing (70#/55#)
- 20 Burpees over the KB
- 800M Firehose Run
** 2 People working at a time for KBS & Burpees
Bootcamp
Day Six
Back Squat
- 4 Reps @ 75%
- 4X3 Sets @ 80%
Rest 10 Minutes
Front Squat
- 5 Reps @ 60%
- 5 Reps @ 65%
- 5X2 Sets @ 70%
For Time
- 30 Med Ball Toes to Bar (20#/14#)
- Rest as Needed
- 30 Weighted Hip Extensions
Fitness
10 Minute EMOM
- Odd Minute: 5-7 Handstand push ups
- Even Minute: 20 Double Unders
Find max unbroken set of Wall Balls
12 Minute AMRAP
- 10 Deadlift (185#/125#)
- 31 Double Unders
- 14 Over Bar/Parallette Burpees
Competitor
10 Minute EMOM
- Odd Minute: 5-7 Handstand push ups
- Even Minute: 20 Double Unders
Find max unbroken set of Wall Balls
12 Minute AMRAP
- 10 Deadlift (185#/125#)
- 31 Double Unders
- 14 Over Bar/Parallette Burpees
Bootcamp
Day Five
10 Rounds, Every 2 Minutes
- 3X Hang Squat Snatch from 1" above the knee, work up to max
10 Minute EMOM
- Odd Minute: 5X Snatch Push Press, work up to max
- Even Minute: 15-20 GHD Sit ups
3 Rounds
- 5X Snatch Grip Romanian Deadlift (AHAP
Fitness
Strength
- Clean 1 Rep Max or 3-3-3 Reps
"Nasty Dudes" - 3 Rounds
- 50 Squats
- 7 Bar Muscle ups
- 10 Hang Power Snatch (135#/95#)
Competitor
Strength
- Clean 1 Rep Max or 3-3-3 Reps
"Nasty Dudes" - 3 Rounds
- 50 Squats
- 7 Bar Muscle ups
- 10 Hang Power Snatch (135#/95#)
Bootcamp
Day Four
Fitness
Mobility
Armistice WOD
9 Minute AMRAP
- 100M Sprint
- 11 Sit ups
- 11 Squats
- 100M Sprint
- 22 Sit ups
- 22 Squats
- 100M Sprint
- 33 Sit ups
- 33 Squats
- Continue adding 11 Reps to sit ups/squats each round
2 Minute Rest
9 Minute AMRAP
- 100M Sprint
- 11 Push ups
- 11 Box Jumps (24"/20")
- 100M Sprint
- 22 Push ups
- 22 Box Jumps (24"/20")
- 100M Sprint
- 33 Push ups
- 33 Box Jumps
- Continue adding 11 Reps to push ups/box jumps each round
Competitor
Mobility
Armistice WOD
9 Minute AMRAP
- 100M Sprint
- 11 Sit ups
- 11 Squats
- 100M Sprint
- 22 Sit ups
- 22 Squats
- 100M Sprint
- 33 Sit ups
- 33 Squats
- Continue adding 11 Reps to sit ups/squats each round
2 Minute Rest
9 Minute AMRAP
- 100M Sprint
- 11 Push ups
- 11 Box Jumps (24"/20")
- 100M Sprint
- 22 Push ups
- 22 Box Jumps (24"/20")
- 100M Sprint
- 33 Push ups
- 33 Box Jumps
- Continue adding 11 Reps to push ups/box jumps each round
Bootcamp
Day Three
Back Squat
- 6 Reps @ 70%
- 6 Reps @ 80%
- 3 Reps @ 90%
- 2 Reps @ 95%
Rest 10 Minutes
Front Squat
- 5 Reps @ 65%
- 4 Reps @ 70%
- 4 Reps @ 80%
- 4 Reps @ 80%
Fitness
Strength
- Shoulder Press 1 Rep Max or 3-3-3 Reps
Nicole - 20 Minute AMRAP
- 400M Run
- Max Reps Pull ups
Competitor
Strength
- Shoulder Press 1 Rep Max or 3-3-3 Reps
PUSH Muscle up Marathon - Cut off 20 Minutes
15-12-9-6-3
- Unbroken Muscle ups
- 200M Run between Rounds
** If drop from the rings before completing a set, then a 100M penalty run must be done before completing the remaining reaps
Bootcamp
Day Two
10 Rounds, Every 2 Minutes Block Cleans
- 3X Squat Clean from 1" below the knee, work up to max
20 Minute EMOM
- Odd Minute: 1 X Split Jerk behind the neck, work up to max
- Even Minute: 10 Strict weighted pull ups
Fitness
Strength
- Front Squat 1 Rep Max or 3-3-3 Reps
For Time
- 21 Front Squats (135#/95#)
- 21 Kettlebell Swing (55#/35#)
- 200M Run
- 15 Front Squats (135#/95#)
- 15 Kettlebell Swing (55#/35#)
- 200M Run
- 9 Front Squats (135#/95#)
- 9 Kettlebell Swing (55#/35#)
- 200M Run
Competitor
Strength
- Front Squat 1 Rep Max or 3-3-3 Reps
For Time
- 21 Front Squats (185#/125#)
- 21 Kettlebell Swing (70#/55#)
- 200M Run
- 15 Front Squats (185#/125#)
- 15 Kettlebell Swing (75#/55#)
- 200M Run
- 9 Front Squats (185#/125#)
- 9 Kettlebell Swing (75#/55#)
- 200M Run
Bootcamp
Day One
Back Squat
- 6 Reps @ 65%
- 6 Reps @ 75%
- 6X2 Sets @80%
Front Squat
- 5 Reps @ 60%
- 5 Reps @ 65%
- 5X2 Sets @ 70%
3 Rounds
- 5X Front Rack Sotts Press (AHAP)
- 5X Skin the Cat
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
BENCHMARK WEEK
Filthy Fifty
- 50 Box Jumps (24"/20")
- 50 Jumping Pull Ups
- 50 Kettlebell Swings (35#/25#)
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45#/35#)
- 50 Hip Extensions
- 50 Wall Balls (20#/14#)
- 50 Burpees
- 50 Double Unders
Competitor
BENCHMARK WEEK
Filthy Fifty
- 50 Box Jumps (24"/20")
- 50 Jumping Pull Ups
- 50 Kettlebell Swings (35#/25#)
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45#/35#)
- 50 Hip Extensions
- 50 Wall Balls (20#/14#)
- 50 Burpees
- 50 Double Unders
Bootcamp
Day Six
- 8X3 Good Mornings, across
- 20 RM Jerk
- 4 X 750M Row with 2 minute rest
Fitness
8 Rounds - 4 of Each
- 10 Seconds OHS Hold - 20 Seconds Rest
- 10 Seconds Bark Kips - 20 Seconds Rest
BENCHMARK WEEK
Jeremy
21-15-9 Reps
- Overhead Squat (95#/65#)
- Burpees
Three year old Jeremy Bloniasz lost his life in a tragic accident on Thursday, July 6th, 2006.
Competitor
8 Rounds - 4 of Each
- 10 Seconds OHS Hold - 20 Seconds Rest
- 10 Seconds Bark Kips - 20 Seconds Rest
BENCHMARK WEEK
Amanda
9-7-5 Reps
- Muscle ups
- Snatch (135#/95#)
Bootcamp
Day Five
- Max Snatch from low hang
- 3 Sets, across of complex: 1 Power Clean + 3 Front Squat + 1 Jerk @ 75-85% of 1 RM
- 6X2 Pause Back Squats, across @ 65-75% of 1 RM
Fitness
2 Rounds
- 10 Good Mornings
- 100M Run
- 10 Burpees
BENCHMARK WEEK
Christine - 3 Rounds
- 500M Row
- 12 Deadlifts (bodyweight)
- 21 Box Jumps (20")
Competitor
2 Rounds
- 10 Good Mornings
- 100M Run
- 10 Burpees
BENCHMARK WEEK
Christine - 3 Rounds
- 500M Row
- 12 Deadlifts (bodyweight)
- 21 Box Jumps (20")
Bootcamp
Day Four
Fitness
3 Rounds
- 5 Bar Kips
- 5 Pike Push ups
- 5 Goblet Squats
BENCHMARK WEEK
Cindy - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Squats
OR
Nate - 20 Minute AMRAP
- 2 Muscle ups
- 4 Handstand Push ups
- 8 Kettle Bell Swing (70#/55#)
Chief Petty Officer Nate Hardy was killed Sunday Feb. 4th, 2008 during combat operations in Iraq.
Competitor
3 Rounds
- 5 Bar Kips
- 5 Pike Push ups
- 5 Goblet Squats
BENCHMARK WEEK
Cindy - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Squats
OR
Nate - 20 Minute AMRAP
- 2 Muscle ups
- 4 Handstand Push ups
- 8 Kettle Bell Swing (70#/55#)
Chief Petty Officer Nate Hardy was killed Sunday Feb. 4th, 2008 during combat operations in Iraq.
Bootcamp
Day Three
- 1 RM Front Squat
- Run 1 Mile for Time
Fitness
2 Rounds
- 10 Jumping Squats w/ Arms overhead
- 5 Forward Big Arm Circles
- 5 Backward Big Arm Circles
BENCHMARK WEEK
"Weightlifting Meet"
- 1 Rep Max Clean & Jerk
- 1 Rep Max Snatch
- 500M Time Trial Row
Competitor
2 Rounds
- 10 Jumping Squats w/ Arms overhead
- 5 Forward Big Arm Circles
- 5 Backward Big Arm Circles
BENCHMARK WEEK
"Weightlifting Meet"
- 1 Rep Max Clean & Jerk
- 1 Rep Max Snatch
- 500M Time Trial Row
Bootcamp
Day Two
Clean Pulls
- 7X2 @ 85% of 1 RM, NO TnG
7 Minute EMOM
- Unbroken Chest to Bar Pull ups, choose a number and maintain
For Time
- 50 Ring Dips - Rest 2 Minutes
- 50 Toes to Bar
Fitness
Mobility
3 Rounds
- 10 Burpees
- 5 Med Ball Cleans
BENCHMARK WEEK
Fran
21-15-9 Reps
- Thruster (95#/65#)
- Pull ups
Competitor
Mobility
3 Rounds
- 10 Burpees
- 5 Med Ball Cleans
BENCHMARK WEEK
Fran
21-15-9 Reps
- Thruster (95#/65#)
- Pull ups
Bootcamp
Day One
10 Minute EMOM
- Snatch Deadlift + Squat Snatch @ 85% of 1 RM
5 Minute EMOM
- 1 Squat Clean & Jerk @ 85% of 1 RM
Front Squat
5 Minute EMOM
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
Find Heavy Complex
- Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat
5 Rounds for time
- 12 Pull ups
- 12 Burpees
- 200M Run
12 Minute EMOM
- Odd Minute: 6 Heavy Thrusters
- Even Minute: 3-6 Bar Muscle ups