Fitness
3 Rounds of Cindy
El Nino
- 50 Calorie Row
- 50 Deadlift
- 40 Calorie Row
- 40 Hang Power Clean
- 30 Calorie Row
- 30 Front Squat
- 20 Calorie Row
- 20 Shoulder to Overhead
- 10 Calorie Row
- 10 Squat Clean Thruster
All Barbells at 95#/65#
Competitor
3 Rounds of Cindy
El Nino
- 50 Calorie Row
- 50 Deadlift
- 40 Calorie Row
- 40 Hang Power Clean
- 30 Calorie Row
- 30 Front Squat
- 20 Calorie Row
- 20 Shoulder to Overhead
- 10 Calorie Row
- 10 Squat Clean Thruster
All Barbells at 135#/95#
Bootcamp
Day Four
Fitness
Deadlift
- Work up to 2 Rep Max
- 5-5-5 @ 80% of 2 RM
10 Minute AMRAP
- 15 Box Jumps (24"/20")
- 12 Ring Dips
- 10 Kettlebell Swing (70#/55#)
Competitor
Deadlift
- Work up to 2 Rep Max
- 5-5-5 @ 80% of 2 RM
10 Minute AMRAP
- 15 Box Jumps (24"/20")
- 12 Ring Dips
- 10 Kettlebell Swing (70#/55#)
Bootcamp
Day Three
3 Rounds, not timed
- 3 Pause Good Morning
- 60 Second L-Sit
Fitness
7 Minute EMOM
- 1 Power Clean + 1 Pause Front Squat + 1 Jerk
4 Rounds
- 30 Calorie Row
- 15 Burpees over the Rower
Competitor
7 Minute EMOM
- 1 Power Clean + 1 Pause Front Squat + 1 Jerk
4 Rounds
- 30 Calorie Row
- 15 Burpees over the Rower
Bootcamp
Day Two
Back Squat
- Work up to 10 Rep Max
- 10 Reps @ 95% of 10 RM
- 10 Reps @ 90% of 10 RM
Press/Military Press
- Work up to 10 Rep Max
- 10 Reps @ 95% of 10 RM
- 10 Reps @ 90% or 10 RM
Strict Weighted Pull ups
Fitness
Brench Press
Diane
21-15-9
- Deadlift (225#/155#)
- Handstand Push up
Competitor
Brench Press
Diane
21-15-9
- Deadlift (225#/155#)
- Handstand Push up
Bootcamp
Day One
10 Rounds, Every 2 Minutes
- 1 Clean Pull + 1 Clean + 1 Jerk, work up to max
Clean Block work - Start 1" below the nkee
Fitness
Open Gym from 10 am to 12 pm
- Bring Family & Friends - Free Drop Ins
Competitor
Open Gym from 10 am to 12 pm
- Bring Family & Friends - Free Drop Ins
Bootcamp
Day Seven
Fitness
Open Gym from 10 am to 12 pm
- Bring Friends & Family - Free Drop Ins
Competitor
Open Gym from 10 am to 12 pm
- Bring Friends & Family - Free Drop Ins
Bootcamp
Day Six
- 10X2 Snatch Grip Deadlift
3 Rounds, not for time
- 10 GHD Back Extensions with 2 second pause at top with a 45#/35# barbell
- 15 Ab mat sit ups with a 45#/35# barbell
Fitness
CLOSED - Merry Christmas
Competitor
CLOSED - Merry Christmas
Bootcamp
Day Five
Back Squat
- 5 Reps @ 60%
- 5 Reps @ 70%
- 5 Reps for 2 Sets @ 75%
Rest 10 Minutes
Front Squat
- 5 Reps @ 60%
- 5 Reps @ 70%
- 5 Reps @ 75%
Fitness
CLOSED
Competitor
CLOSED
Bootcamp
Day Four
Fitness
- 2 Minute Max Ring Dips
- 2 Minute Max Pistols/Air Squats
- 2 Minute Max GHD Sit ups/Ab mat Sit ups
Hotline Bling
3 Rounds
- 7 Burpee Pull ups
- 7 Squat Clean Thrusters (115#/85#)
Competitor
- 2 Minute Max Ring Dips
- 2 Minute Max Pistols/Air Squats
- 2 Minute Max GHD Sit ups/Ab mat Sit ups
Hotline Bling
3 Rounds
- 7 Muscle ups
- 7 Squat Clean Thrusters (165#/110#)
Bootcamp
Day Three
10 Rounds, Every 2 Minutes
- 3 Snatch from blocks, 1" below knee, work up to max
10 Minute EMOM
- ODD: Max Rep DB Bench Press, heavy no more than 10 reps
- EVEN: Max Rep Unbroken Muscle up
Fitness
5 Minute EMOM
- 1 Squat Clean
- 2 Front Squat
For Time
- 1000M Row
- 30 Deadlift (225#/155#)
- 50 Pull ups
Competitor
5 Minute EMOM
- 1 Squat Clean
- 2 Front Squat
For Time
- 1000M Row
- 30 Deadlift (225#/155#)
- 50 Pull ups
Bootcamp
Day Two
Back Squat
- 5 Reps @ 60%
- 5 Reps @ 70%
- 5 Reps for 2 Sets @ 75%
Front Squat
- 5 Reps @ 60%
- 5 Reps @ 70%
- 5 Reps @ 75%
Fitness
5 Rounds
- 10 Kettlebell Swing
- 7 Box Jumps
- 5 Pull ups
- 1-50' Bear Crawl
Underneath The Mistletoe
Partner
- 40 Dumbbell or Kettlebell Snatch
- 100 Double Unders
- 30 Dumbbell or Kettlebell Snatch
- 100 Double Unders
- 20 Dumbbell or Kettlebell Snatch
- 100 Double Unders
** 55#/35#
Competitor
5 Rounds
- 10 Kettlebell Swing
- 7 Box Jumps
- 5 Pull ups
- 1-50' Bear Crawl
Underneath The Mistletoe
Partner
- 40 Dumbbell or Kettlebell Snatch
- 100 Double Unders
- 30 Dumbbell or Kettlebell Snatch
- 100 Double Unders
- 20 Dumbbell or Kettlebell Snatch
- 100 Double Unders
** 70#/55#
Bootcamp
Day One
- Find Max Snatch
- Rest 10 Minutes
- Mind Max Clean & Jerk
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
12 Days of Christmas
- 100M Run
- Box Jumps (24"/20")
- Handstand Push ups
- Clean & Jerk (95#/65#)
- Push ups
- Pull ups
- Kettlebell Swing (55#/35#)
- Double Unders
- Ring Dips
- Thrusters (95#/65#)
- Knees to Elbows
- Pistols
Competitor
12 Days of Christmas
- 100M Run
- Box Jumps (24"/20")
- Handstand Push ups
- Clean & Jerk (95#/65#)
- Push ups
- Pull ups
- Kettlebell Swing (55#/35#)
- Double Unders
- Ring Dips
- Thrusters (95#/65#)
- Knees to Elbows
- Pistols
Bootcamp
Day Six
- 3X5 Strict Press
- 3X3 Push Press
Fitness
Strength
7 Minute AMRAP
- 1 Overhead Squat (115#/75#)
- 5 GHD Sit ups
- 5 Hip Extensions
** OHS Reps increase each round by 1 Rep
Competitor
Strength
7 Minute AMRAP
- 1 Overhead Squat (115#/75#)
- 5 GHD Sit ups
- 5 Hip Extensions
** OHS Reps increase each round by 1 Rep
Bootcamp
Day Five
20 Minute EMOM
- ODD: 10 Toes to Bar
- EVEN: 5 Strict Handstand Push ups
Fitness
2 Rounds
- 5 Handstand push ups
- 10 Ring Rows
- 15 Kettlebell Swing (35#/25#)
SEAL Physical Screening Test
- In 2 Minutes - Max Push ups
- Rest 2 Minutes
- In 2 Minutes - Max Ab mat Sit ups
- Rest 2 Minutes
- Single Set of Max Strict pull ups
- Rest 10 Minutes
- 1.5 Run For Time
Competitor
2 Rounds
- 5 Handstand push ups
- 10 Ring Rows
- 15 Kettlebell Swing (35#/25#)
SEAL Physical Screening Test
- In 2 Minutes - Max Push ups
- Rest 2 Minutes
- In 2 Minutes - Max Ab mat Sit ups
- Rest 2 Minutes
- Single Set of Max Strict pull ups
- Rest 10 Minutes
- 1.5 Run For Time
Bootcamp
Day Four
Fitness
7 Minute EMOM
15 Minute AMRAP
- 50 Air Squats
- 40 Deadlift (135#/95#)
- 30 Hand Release Push ups
- 20 Toes to Bar
- 10 Ring Dips
Competitor
7 Minute EMOM
15 Minute AMRAP
- 50 Pistols
- 40 Deadlift (185#/135#)
- 30 Handstand Push ups
- 20 Toes to Bar
- 10 Muscle ups
Bootcamp
Day Three
Snatch Deadlft
- 5 Reps @ 60%
- 5 Reps @ 65%
- 5 Reps for 2 Sets @ 70%
Clean Deadlift
- 5 Reps @ 60%
- 5 Reps @ 70%
- 5 Reps @ 75%
- 5 Reps @ 80%
Fitness
3 Rounds
- 1-2 Rope Climbs
- 10 Handstand push ups
- 15 GHD Sit ups
Max Height Box Jump
7 Minute AMRAP
- 10 Kettlebell Swing (70#/55#)
- 10 Box Jumps (24"/20")
- 15 Push ups
Competitor
3 Rounds
- 1-2 Rope Climbs
- 10 Handstand push ups
- 15 GHD Sit ups
Max Height Box Jump
7 Minute AMRAP
- 10 Kettlebell Swing (70#/55#)
- 10 Box Jumps (24"/20")
- 15 Push ups
Bootcamp
Day Two
Back Squat
- 5 Reps @ 60%
- 5 Reps @ 65%
- 5 Reps for 2 Sets @ 70%
Front Squat
- 5 Reps @ 60%
- 5 Reps @ 70%
- 5 Reps @ 75%
- 5 Reps @ 80%
Fitness
8 Days of Hanukkah
8 Rounds
- 8 Deadlift
- 8 Hang Power Clean
- 8 Front Squat
- 8 Shoulder to Overhead
- 8 Back Squat
- 8 Overhead Squat
- 8 Hang Power Snatch
- 8 Over the bar burpees
All at 45#/35#
Competitor
8 Days of Hanukkah
8 Rounds
- 8 Deadlift
- 8 Hang Power Clean
- 8 Front Squat
- 8 Shoulder to Overhead
- 8 Back Squat
- 8 Overhead Squat
- 8 Hang Power Snatch
- 8 Over the bar burpees
All at 75#/55#
Bootcamp
Day One
Every 60 Seconds until fail
- 1 Muscle Snatch + 1 Snatch Balance w/ 3 second pause at the bottom
10 Rounds, Every 2 Minutes
- 1 Hang Squat Snatch + 1 Squat Snatch
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
Partner WOD - "Pukie The Pyramid"
- 20 Handstand push ups
- 30 Deadlift (225#/155#)
- 50 Box Jumps (24"/20")
- 100 Pull ups
- 200 Wall Balls (20#/14#)
- 50 Burpees
- 30 Hang Power Cleans (95#/75#)
- 20 Ring Dips
- 800M Run with 25#/15# plate
Competitor
Mobility
Partner WOD - "Pukie The Pyramid"
- 20 Handstand push ups
- 30 Deadlift (225#/155#)
- 50 Box Jumps (24"/20")
- 100 Pull ups
- 200 Wall Balls (20#/14#)
- 50 Burpees
- 30 Hang Power Cleans (95#/75#)
- 20 Ring Dips
- 800M Run with 25#/15# plate
Bootcamp
Day Six
Back Squat
- 5 Reps @ 60%
- 3 Reps @ 70%
- 2 Reps @ 80%
- 2 Reps @ 90%
- 1 Rep @ 95%
- 1 Rep @ 103%
Front Squat
- 5 Reps @ 60%
- 5 Reps @ 70%
- 5 Reps for 2 Sets @ 75%
Fitness
Bear Complex
Overhead Squat
Front Squat
Back Squat
Competitor
Bear Complex
Overhead Squat
Front Squat
Back Squat
Bootcamp
Day Five
10 Rounds, every 2 Minutes
- 1 Squat Clean
- 2 Front Squat
- 3 Jerk
Fitness
Strength
"Pink Bottles of dat Rose"
- 30 Deadlift (185#/125#)
- 30 Calorie Row
- 30 Thrusters (95#/65#)
Competitor
Strength
"Pink Bottles of dat Rose"
- 30 Deadlift (185#/125#)
- 30 Calorie Row
- 30 Thrusters (95#/65#)
Bootcamp
Day Four
Fitness
7 Minute EMOM
5 Rounds
- 8 Jerks (135#/95#)
- 50 Double Unders
Competitor
7 Minute EMOM
5 Rounds
- 8 Jerks (185#/125#)
- 50 Double Unders
Bootcamp
Day Three
- 50 Chest to bar pull ups for time
- 50 Ring Dips for time
Fitness
15 Inverted Burpees
For Time
- 1000M Row
- 50 Pull ups
- 800M Run
Competitor
15 Inverted Burpees
For Time
- 1000M Row
- 20 Muscle ups
- 800M Run
Bootcamp
Day Two
Back Squat
- 5 Reps @ 60%
- 5 Reps @ 65%
- 5 Reps @ 70%
- 5 Reps @ 75%
Rest 10 Minutes
Front Squat
- 5 Reps @ 60%
- 5 Reps @ 65%
- 5 Reps for 2 Sets @ 70%
Fitness
Strength
- 1 Rep Max Weighted Pull up
CF Open 11.4 - 10 Minute AMRAP
- 60 Bar-facing burpees
- 30 Overhead Squats (120#/90#)
- 10 Muscle ups
Competitor
Strength
- 1 Rep Max Weighted Pull up
CF Open 11.4 - 10 Minute AMRAP
- 60 Bar-facing burpees
- 30 Overhead Squats (120#/90#)
- 10 Muscle ups
Bootcamp
Day One
10 Rounds, Every 2 Minutes
- 1 Snatch with 3 second pause at 1" about knee
- 1 Snatch
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
Day Seven
Fitness
Mobility
"Kelly's Dirty 30"
1 Mile Run
EMOM - 5 Air Squats
- 30 Front Rack Lunges (115#/75#)
- 30 GHD Sit ups
- 30 Wall Balls (20#/14#)
- 12 Turkish Get Ups (55#/35#)
- 30 Box Jumps (30"/24")
1 Mile Run
Competitor
Mobility
"Kelly's Dirty 30"
1 Mile Run
EMOM - 5 Air Squats
- 30 Front Rack Lunges (115#/75#)
- 30 GHD Sit ups
- 30 Wall Balls (20#/14#)
- 12 Turkish Get Ups (55#/35#)
- 30 Box Jumps (30"/24")
1 Mile Run
Bootcamp
Day Six
Back Squat
- 5 Reps @ 60%
- 5 Reps @ 65%
- 5 Reps @ 70%
- 5 Reps @ 75%
Rest 10 Minutes
Front Squat
- 5 Reps @ 60%
- 5 Reps @ 65%
- 5 Reps for 2 Sets @ 70%
Fitness
Overhead Squat
7 Rounds
- 7 Chest to Bar Pull ups
- 7 Snatch (95#/65#)
- 7 Burpees
Competitor
Overhead Squat
7 Rounds
- 7 Chest to Bar Pull ups
- 7 Snatch (135#/95#)
- 7 Burpees
Bootcamp
Day Five
- 3X3 Snatch Grip Deadlift
- 3X3 Clean Grip Deadlift
- 3X3 Deadlift
Fitness
Front Squat
- 5 Reps @ 75%
- 3 Reps @ 85%
- 1 Rep @ 95%
10 Minute AMRAP
- 4 Handstand push ups
- 8 Kettlebell Swings (70#/55#)
- 12 GHD Sit ups
Competitor
Front Squat
- 5 Reps @ 75%
- 3 Reps @ 85%
- 1 Rep @ 95%
10 Minute AMRAP
- 4 Handstand push ups
- 8 Kettlebell Swings (70#/55#)
- 12 GHD Sit ups
Bootcamp
Day Four
Fitness
4 Rounds
- 2 Rope Climbs
- 3 Inchworms
- 4 Shuttle Run Passes (25' each)
- 5 Strict Toes to Bar
Corinne & Chris Partner WOD
- 50 Cleans (135#/95#)
- 50 Deadlifts (135#/95#)
- 50 Pull ups
EMOM - Both partners have to do 5 Wall Balls
Competitor
4 Rounds
- 2 Rope Climbs
- 3 Inchworms
- 4 Shuttle Run Passes (25' each)
- 5 Strict Toes to Bar
Corinne & Chris Partner WOD
- 50 Cleans (185#/125#)
- 50 Deadlifts (185#/125#)
- 50 Chest to Bar Pull ups
EMOM - Both partners have to do 5 Wall Balls
Bootcamp
Day Three
5 Minutes, Every 30 Seconds
For Time
Fitness
Strength
"Watch Me Whip, Watch Me Nae Nae"
12 Minute AMRAP
- 40 Double Unders
- 10 Shoulder to Overhead (115#/75#)
- 15 Toes to Bar
Competitor
Strength
"Watch Me Whip, Watch Me Nae Nae"
12 Minute AMRAP
- 40 Double Unders
- 10 Shoulder to Overhead (115#/75#)
- 15 Toes to Bar
Bootcamp
Day Two
Back Squat
- 5 Reps @ 65%
- 5 Reps for 3 Sets @ 70%
Rest 10 Minutes
Front Squat