Fitness
Strength
- Deadlift 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1 Rep Max
"The Iron Man" - 8 Rounds
- 2 Cleans (135#/95#)
- 6 Bar Muscle ups OR Push ups on Kettlebells
- 32 Double Unders OR 96 Singles
Competitor
Strength
- Deadlift 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1 Rep Max
"The Iron Man" - 8 Rounds
- 2 Cleans (225#/155#)
- 6 Bar Muscle ups
- 32 Double Unders
Bootcamp
Day Six
Fitness
PUSH Flight Simulator
5-10-15-20-25-20-15-10-5
OR
15-30-45-60-75-60-45-30-15
CrossFit Open 15.1
9 Minute AMRAP
- 15 Toes to Bar
- 10 Deadlift (115#/75#)
- 5 Snatch (115#/75#)
15.1A
6 Minute Time Cap
Competitor
PUSH Flight Simulator
5-10-15-20-25-20-15-10-5
OR
15-30-45-60-75-60-45-30-15
CrossFit Open 15.1
9 Minute AMRAP
- 15 Toes to Bar
- 10 Deadlift (115#/75#)
- 5 Snatch (115#/75#)
15.1A
6 Minute Time Cap
Bootcamp
Day Five
Fitness
Mobility
Partner WOD
- 5000M Row - switch every 250M
Bonus/Cash-out
Competitor
Mobility
Partner WOD
- 5000M Row - switch every 250M
Bonus/Cash-out
Bootcamp
Day Four
Fitness
Strength
- Push Jerk 1 Rep Max OR 3-3-3-3-3 @ 85-90% of 1 Rep Max
10-9-8-7-6-5-4-3-2-1
- Jerk (125#/85#)
- Over the bar burpees
Competitor
Strength
- Push Jerk 1 Rep Max OR 3-3-3-3-3 @ 85-90% of 1 Rep Max
10-9-8-7-6-5-4-3-2-1
- Jerk (165#/115#)
- Over the bar burpees
Bootcamp
Day Three
5 Minute AMRAP of Muscle ups
- Every time drop perform 5 weighted pistols each leg (35#/25# KB)
Fitness
Skill
- Tabata Burpees + Box Jumps
For Time:
- 5 Snatch (125#/85#)
- 40 Double Unders
- 7 Snatch (115#/75#)
- 40 Double Unders
- 9 Snatch (95#/65#)
- 40 Double Unders
Competitor
Skill
- Tabata Burpees + Box Jumps
For Time:
- 5 Snatch (165#/110#)
- 40 Double Unders
- 7 Snatch (155#/100#)
- 40 Double Unders
- 9 Snatch (135#/95#)
- 40 Double Unders
Bootcamp
Day Two
- Squat Snatch 3X1 @ 90%
- Front Squat 1 set of 6 reps
Fitness
Strength
- Back Squat 1 Rep Max OR 3-3-3-3-3 @ 85-90% of 1 Rep Max
10 Minute AMRAP
- 15 Box Jumps
- 12 Handstand Push ups
- 9 Chest to bar pull ups
Competitor
Strength
- Back Squat 1 Rep Max OR 3-3-3-3-3 @ 85-90% of 1 Rep Max
10 Minute AMRAP
- 15 Box Jumps
- 12 Handstand Push ups
- 9 Chest to bar pull ups
Bootcamp
Day One
- Find heavy complex: 1 Squat Clean + 1 Front Squat + 1 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
NO CLASSES - PUSH WINTER GAMES
Competitor
NO CLASSES - PUSH WINTER GAMES
Bootcamp
Day Six
- Find 20 Rep Max Snatch, Power or Squat
Fitness
Strength
- Push Press 1 Rep Max OR 3-3-3-3-3 @ 85-90% of 1 Rep Max
CrossFit Open 12.5 - 7 Minute AMRAP
- 3 Thrusters (100#/65#)
- 3 Chest to bar pull-ups
- 6 Thrusters (100#/65#)
- 6 Chest to bar pull-ups
- 9 Thrusters (100#/65#)
- 9 Chest to bar pull-ups
- 9/9, 12/12, 15/15, etc.
Competitor
Strength
- Push Press 1 Rep Max OR 3-3-3-3-3 @ 85-90% of 1 Rep Max
CrossFit Open 12.5 - 7 Minute AMRAP
- 3 Thrusters (100#/65#)
- 3 Chest to bar pull-ups
- 6 Thrusters (100#/65#)
- 6 Chest to bar pull-ups
- 9 Thrusters (100#/65#)
- 9 Chest to bar pull-ups
- 9/9, 12/12, 15/15, etc.
Bootcamp
Day Five
- Snatch Grip Deadlift 5X2, weight at or above max snatch
- Back Squat 2X10 across
Fitness
Strength
- Overhead Squat 1 Rep Max OR 3-3-3-3-3 @ 85-90% 1 Rep Max
"Mini-Michael" - 3 Rounds
- 400M Run
- 25 GHD Sit ups
- 25 Hip Extensions
Competitor
Strength
- Overhead Squat 1 Rep Max OR 3-3-3-3-3 @ 85-90% 1 Rep Max
"Mini-Michael" - 3 Rounds
- 400M Run
- 25 GHD Sit ups
- 25 Hip Extensions
Bootcamp
Day Four
Fitness
Skill
CrossFit Open 14.3
8 Minute AMRAP
- 10 Deadlift (135#/95#)
- 15 Box Jumps (24"/20")
- 15 Deadlift (185#/135#)
- 15 Box Jumps
- 20 Deadlift (225#/155#)
- 15 Box Jumps
- 25 Deadlift (275#/185#)
- 15 Box Jumps
- 30 Deadlift (315#/205#)
- 15 Box Jumps
- 35 Deadlift (365#/225#)
- 15 Box Jumps
Competitor
Skill
CrossFit Open 14.3
8 Minute AMRAP
- 10 Deadlift (135#/95#)
- 15 Box Jumps (24"/20")
- 15 Deadlift (185#/135#)
- 15 Box Jumps
- 20 Deadlift (225#/155#)
- 15 Box Jumps
- 25 Deadlift (275#/185#)
- 15 Box Jumps
- 30 Deadlift (315#/205#)
- 15 Box Jumps
- 35 Deadlift (365#/225#)
- 15 Box Jumps
Bootcamp
Day Three
- For Time: 20 Muscle ups OR 40 Pull ups
Fitness
Skill
For Time
- 50 Overhead Squas (95#/65#)
- EMOM: 3 Burpees over the bar
Competitor
Skill
For Time
- 50 Overhead Squas (135#/95#)
- EMOM: 3 Burpees over the bar
Bootcamp
Day Two
4 Minute AMRAP
- 9 Power Snatch (135#/95#)
- 15 Power Clean (135#/95#)
- 21 Jerks (135#/95#)
- In remaining time AMRAP Overhead Squat (135#/95#)
Fitness
Strength
- Snatch 1 Rep Max OR 3-3-3-3-3 @ 85-90% of 1RM
"Peter Parker"
- 10 Pull ups
- 20 Knees to Elbows OR Abmat sit-ups
- 30 Box Jumps (24"/20")
- 40 Double Unders
- 50 Burpees
- 40 Double Unders
- 30 Box Jumps (24"/20")
- 20 Knees to Elbows OR Abmat sit-ups
- 10 Pull ups
Competitor
Strength
- Snatch 1 Rep Max OR 3-3-3-3-3 @ 85-90% of 1RM
"Spider Man"
- 10 Muscle 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 Muscle ups
Bootcamp
Day One
- 8 Rounds: Row for Calories - 40 Seconds On/20 Seconds Rest
- Max Strict Ring Dips
- Max Kipping Ring Dips
- Max 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
Day Seven
Fitness
12 Minute EMOM
- 4 Pause Pistols or Goblet Squats (70#/55#)
- 7-10 GHD Situps/Toes to Bar/Knees to Elbows/Abmat sit ups
"The Power of Love" - Partner WOD
14 Minute AMRAP
- 14 Front Rack Lunges (barbell only)
- 14 Push ups
- 14 Sit ups
- 14 Thrusters (barbell only)
- 14 Push Press (barbell only)
- 14 Kettle bell Swing (55#/35#)
- 14 Burpees
** Partition reps as needed between partners
Competitor
12 Minute EMOM
- 4 Pause Pistols or Goblet Squats (70#/55#)
- 7-10 GHD Situps/Toes to Bar/Knees to Elbows/Abmat sit ups
"The Power of Love" - Partner WOD
14 Minute AMRAP
- 14 Front Rack Lunges (barbell only)
- 14 Push ups
- 14 Sit ups
- 14 Thrusters (barbell only)
- 14 Push Press (barbell only)
- 14 Kettle bell Swing (55#/35#)
- 14 Burpees
** Partition reps as needed between partners
Bootcamp
Day Six
- 10 Minute EMOM: Clean & Jerk (225#/155#)
Fitness
Strength
- 1 Rep Max Clean OR 3-3-3-3-3 Clean @ 85-90% of 1 Rep Max
"Row Annie's Boat"
25-20-15-10-5
- Double Unders
- Abmat Sit ups
Row 1000M
25-20-15-10-5
- Double Unders
- Abmat Sit ups
Competitor
Strength
- 1 Rep Max Clean OR 3-3-3-3-3 Clean @ 85-90% of 1 Rep Max
"Row Annie's Boat"
25-20-15-10-5
- Double Unders
- Abmat Sit ups
Row 1000M
25-20-15-10-5
- Double Unders
- Abmat Sit ups
Bootcamp
Day Five
- Overhead Squat 5X5
- For Time: 30 Muscle ups OR 50 Pull ups
Fitness
10 Minute EMOM
- 3-7 Chest to bar pull ups (Odd)
- 3-7 Strict ring dips (Even)
CrossFit Open 13.1 - 17 Minute AMRAP
- 40 Burpees to 6" target
- 30 Snatch (75#/45#)
- 30 Burpees
- 30 Snatch (135#/75#)
- 20 Burpees
- 30 Snatch (165#/100#)
- 10 Burpees
- AMRAP Snatch (210#/120#)
Competitor
10 Minute EMOM
- 3-7 Chest to bar pull ups (Odd)
- 3-7 Strict ring dips (Even)
CrossFit Open 13.1 - 17 Minute AMRAP
- 40 Burpees to 6" target
- 30 Snatch (75#/45#)
- 30 Burpees
- 30 Snatch (135#/75#)
- 20 Burpees
- 30 Snatch (165#/100#)
- 10 Burpees
- AMRAP Snatch (210#/120#)
Bootcamp
Day Four
Fitness
Strength
- 1 Rep Max Shoulder Press OR 3-3-3-3-3 Shoulder Press @ 85-90% 1 Rep Max
7 Rounds
- 3 Handstand Push ups
- 6 Deadlift (185#/125#)
- 12 Pull ups
- 24 Double Unders OR 72 Singe Unders
Competitor
Strength
- 1 Rep Max Shoulder Press OR 3-3-3-3-3 Shoulder Press @ 85-90% 1 Rep Max
7 Rounds
- 3 Strict Handstand Push ups
- 6 Deadlift (225#/155#)
- 12 Pull ups
- 24 Double Unders
Bootcamp
Day Three
- Deadlift 5X5
- Shoulder Press 5X5
Fitness
Mobility
"The 511 Beep Test" - 20 Minute EMOM
- 5 Thruster (95#/65#)
- 1 Burpee
- 1 Clean & Jerk (95#/65#)
- 1 Burpee
- 1 Snatch (95#/65#)
- 1 Burpee
Competitor
Mobility
"The 511 Beep Test" - 20 Minute EMOM
- 5 Thruster (95#/65#)
- 1 Burpee
- 1 Clean & Jerk (95#/65#)
- 1 Burpee
- 1 Snatch (95#/65#)
- 1 Burpee
Bootcamp
Day Two
- Front Squat 3X6 across
- For Time: 50 Toes to Bar
Fitness
Strength
- 1 Rep Max Front Squat OR 3-3-3-3-3 Front Squat@ 85-90% 1 Rep Max
CrossFit Open 14.2 - Every 3 Minutes for as long as possible complete:
0:00 - 3:00 - 2 Rounds
- 10 Overhead Squat (95#/65#)
- 10 Chest to Bar Pull ups
3:00 - 6:00 - 2 Rounds
- 12 Overhead Squat (95#/65#)
- 12 Chest to Bar Pull ups
6:00 - 9:00 - 2 Rounds
- 14 Overhead Squats (95#/65#)
- 14 Chest to Bar Pull ups
Continue same pattern until fail to complete both rounds
Competitor
Strength
- 1 Rep Max Front Squat OR 3-3-3-3-3 Front Squat@ 85-90% 1 Rep Max
CrossFit Open 14.2 - Every 3 Minutes for as long as possible complete:
0:00 - 3:00 - 2 Rounds
- 10 Overhead Squat (95#/65#)
- 10 Chest to Bar Pull ups
3:00 - 6:00 - 2 Rounds
- 12 Overhead Squat (95#/65#)
- 12 Chest to Bar Pull ups
6:00 - 9:00 - 2 Rounds
- 14 Overhead Squats (95#/65#)
- 14 Chest to Bar Pull ups
Continue same pattern until fail to complete both rounds
Bootcamp
Day One
- Snatch "Second Pull Drill" - 5 Sets under 65% of 1 RM
- 5 Minute EMOM: 3 Position Clean
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
Movement Review
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
Movement Review
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
- 30 Strict Chest to Bar pull ups
- 30 Ring Rows
- 20 Strict Chest to Bar pull ups
- 20 Strict Ring Rows
Fitness
4 Rounds
- 10 Seconds Overhead Squat Hold - 20 Seconds Rest
- 10 Seconds Bar Kips - 20 Seconds Rest
BENCHMARK WEEK
Jeremy
21-15-9
- Overhead Squat (95#/65#)
- Burpees
Three year old Jeremy Bloniasz lost his life in a tragic accident on Thursday, July 6th, 2006.
Competitor
4 Rounds
- 10 Seconds Overhead Squat Hold - 20 Seconds Rest
- 10 Seconds Bar Kips - 20 Seconds Rest
BENCHMARK WEEK
Amanda
9-7-5
- Muscle ups
- Snatch (135#/95#)
Bootcamp
Day Five
- 5X5 Bench Press
- 3 Rounds: 20 GHD Sit-ups + 20 Hip Extensions
Fitness
Group Indian Med Ball Run
BENCHMARK WEEK
Christine - 3 Rounds
- 500M Row
- 12 Deadlift (bodyweight)
- 21 Box Jumps (20")
Competitor
Group Indian Med Ball Run
BENCHMARK WEEK
Christine - 3 Rounds
- 500M Row
- 12 Deadlift (bodyweight)
- 21 Box Jumps (20")
Bootcamp
Day Four
Fitness
Mobility
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 Kettlebell Swing (70#/55#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq.
Competitor
Mobility
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 Kettlebell Swing (70#/55#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq.
Bootcamp
Day Three
- 5X1 Snatch from low hang, across
- 2 Max effort sets of unbroken Muscle ups or CTB pull ups or Pull ups
- 2 Max effort sets of unbroken Handstand push ups
Fitness
3 Rounds
- 10 Jumping Squats
- 5 Forward Arm Circles
- 5 Backward Arm Circles
BENCHMARK WEEK
"Weightlifting Meet"
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Competitor
3 Rounds
- 10 Jumping Squats
- 5 Forward Arm Circles
- 5 Backward Arm Circles
BENCHMARK WEEK
"Weightlifting Meet"
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Bootcamp
Day Two
- Find heavy single Jerk
- Power Clean & Jerk 5X1
Fitness
Mobility
8 Minute EMOM
- 5 "two-for-one" wall balls (Odd)
- Seals (Even)
BENCHMARK WEEK
Fran
21-15-9
- Thruster (95#/65#)
- Pull-ups
Competitor
Mobility
8 Minute EMOM
- 5 "two-for-one" wall balls (Odd)
- Seals (Even)
BENCHMARK WEEK
Fran
21-15-9
- Thruster (95#/65#)
- Pull-ups
Bootcamp
Day One
- Deadlift 7X2 @ 85% of 1 RM
- 10 Minute EMOM: 1 Back Squat, across @ 90-95% of 1 RM
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