Fitness
Strength
3 Rounds
- 25 Box Jumps (24"/20")
- 20 Pull ups
- 10 Snatch (95#/65#)
Competitor
Strength
3 Rounds
- 25 Box Jumps (24"/20")
- 20 Chest to Bar Pull ups
- 10 Snatch (135#/95#)
Bootcamp
Day Two
- 3 Sets of sub-maximal Muscle ups
- 10 X 250M Row, Rest 30 Seconds between sets
Fitness
Tabata Burpees + Box Jumps
Partner WOD - 12 Rounds (Alternating partners)
- 25 Double Unders
- 10 Front Rack Lunges (115#/75#)
- 7 Burpees
- 150M Row
Competitor
Tabata Burpees + Box Jumps
Partner WOD - 12 Rounds (Alternating partners)
- 25 Double Unders
- 10 Front Rack Lunges (115#/75#)
- 7 Burpees
- 150M Row
Bootcamp
Day One
12 Minute EMOM
- Power Snatch + Snatch Balance - Odd Minute
- 3-Position Squat Snatch (Pockets - Above Knee - Floor) - Even Minute
5X3 Tall Cleans
Fitness
Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
CrossFit Open 15.5 @ 11 am
Competitor
Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
CrossFit Open 15.5 @ 11 am
Bootcamp
Day Seven
Fitness
Mobility
"Collin" - 6 Rounds
- 400M w/ 50# sand bag
- 12 Push Press (115#/75#)
- 21 Box Jumps (24"/20")
- 12 Sumo deadlift high pull (95#/65#)
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18th, 2010, during combat operations in Eastern Afghanistan.
Competitor
Mobility
"Collin" - 6 Rounds
- 400M w/ 50# sand bag
- 12 Push Press (115#/75#)
- 21 Box Jumps (24"/20")
- 12 Sumo deadlift high pull (95#/65#)
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18th, 2010, during combat operations in Eastern Afghanistan.
Bootcamp
Day Six
Fitness
3 Rounds of Cindy
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
CrossFit Open 15.5
27-21-15-9 Reps
- Row (Calories)
- Thrusters (95#/65#)
Competitor
3 Rounds of Cindy
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
CrossFit Open 15.5
27-21-15-9 Reps
- Row (Calories)
- Thrusters (95#/65#)
Bootcamp
Day Five
Fitness
8 Minute Time Cap
- 1000M Row
- Then Max unbroken Double Unders/Single Unders
3 Rounds
- 500M Row
- 21 GHD Sit ups
- 12 Bench Press (M-Body weight/W-75% BW)
Competitor
8 Minute Time Cap
- 1000M Row
- Then Max unbroken Double Unders/Single Unders
3 Rounds
- 500M Row
- 21 GHD Sit ups
- 12 Bench Press (M-Body weight/W-75% BW)
Bootcamp
Day Four
Fitness
Strength
- Strict Press 1-1-1
- Push Press 2-2-2
- Jerk 3-3-3
15 Minute AMRAP
- 50 Ketlebell Swing (55#/35#)
- 8 Wall Walks
- 50 Double Unders
Competitor
Strength
- Strict Press 1-1-1
- Push Press 2-2-2
- Jerk 3-3-3
15 Minute AMRAP
- 50 Ketlebell Swing (55#/35#)
- 8 Wall Walks
- 50 Double Unders
Bootcamp
Day Three
- 5X1 Snatch Pull @ 105% of 1RM Snatch
- 7X2 Split Jerk
Fitness
10 Minute EMOM
"Angie"
- 100 Pull ups
- 100 Push ups
- 100 Sit ups
- 100 Squats
Competitor
10 Minute EMOM
"Angie"
- 100 Pull ups
- 100 Push ups
- 100 Sit ups
- 100 Squats
Bootcamp
Day Two
- Back Squat 3X5 across
- 1 Set Max Reps unbroken Chest to bar pull ups
Fitness
Strength
- 5X3 Slow Decent Front Squats
4 Rounds
- 10 Overhead Squat (115#/75#)
- 25 Double Unders
- 10 Deadlift (185#/125#)
- 25 Double Unders
Competitor
Strength
- 5X3 Slow Decent Front Squats
4 Rounds
- 10 Overhead Squat (135#/95#)
- 25 Double Unders
- 10 Deadlift (225#/155#)
- 25 Double Unders
Bootcamp
Day One
- 2X3 Squat Clean @ 85%
- 2X6 Squat Clean @ 70%
- 2X9 Squat Clean @ 55%
- 2X12 Power Clean @ 50%
- 2X15 Power Clean @ 45%
Fitness
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
- CrossFit Open 15.4 @ 11 am
Competitor
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
- CrossFit Open 15.4 @ 11 am
Bootcamp
Day Seven
Fitness
Strength
- Max Complex: Snatch Grip Deadlift + Snatch High Pull + Squat Snatch
3 Rounds
- 15 Deadlift (bodyweight)
- 15 Handstand push ups
- 15 Pull ups
- 15 Thrusters (75#/55#)
Competitor
Strength
- Max Complex: Snatch Grip Deadlift + Snatch High Pull + Squat Snatch
3 Rounds
- 15 Deadlift (bodyweight)
- 15 Handstand push ups
- 15 Pull ups
- 15 Thrusters (75#/55#)
Bootcamp
Day Seven
Fitness
Open Warm up
CrossFit Open 15.4
- 3 Handstand Push ups
- 3 Clean (185#/125#)
- 6 Handstand Push ups
- 3 Clean (185#/125#)
- 9 Handstand Push ups
- 3 Clean (185#/125#)
- 12 Handstand Push ups
- 6 Clean (185#/125#)
- 15 Handstand Push ups
- 6 Clean (185#/125#)
- 18 Handstand Push ups
- 6 Clean (185#/125#)
- 21 Handstand Push ups
- 9 Clean (185#/125#)
Continue adding 3 HSPU Reps & 3 Clean Reps every 3 rounds
Competitor
Open Warm up
CrossFit Open 15.4
- 3 Handstand Push ups
- 3 Clean (185#/125#)
- 6 Handstand Push ups
- 3 Clean (185#/125#)
- 9 Handstand Push ups
- 3 Clean (185#/125#)
- 12 Handstand Push ups
- 6 Clean (185#/125#)
- 15 Handstand Push ups
- 6 Clean (185#/125#)
- 18 Handstand Push ups
- 6 Clean (185#/125#)
- 21 Handstand Push ups
- 9 Clean (185#/125#)
Continue adding 3 HSPU Reps & 3 Clean Reps every 3 rounds
Bootcamp
Day Five
Fitness
Strength
- Max Complex: Power Snatch + Squat Snatch from mid hang + 3 Second Pause Overhead Squat
3 Rounds
- 400M Run
- 21 Burpess
- 12 Wall Balls (20#/14#)
Competitor
Strength
- Max Complex: Power Snatch + Squat Snatch from mid hang + 3 Second Pause Overhead Squat
3 Rounds
- 400M Run
- 21 Burpess
- 12 Wall Balls (20#/14#)
Bootcamp
Day Four
Fitness
Tabata L-sit Pull ups + Double Unders
"Heartbreak Kid"
3 Rounds
- 10 Front Squats (145#/100#)
- 20 Pull ups
- 50 Double unders/Single unders
Competitor
Tabata L-sit Pull ups + Double Unders
"Heartbreak Kid"
3 Rounds
- 10 Front Squats (185#/135#)
- 20 Chest to Bar Pull ups
- 50 Double unders
Bootcamp
Day Three
- 5 Rep Max Weighted Pull up
- 20 Rep Max Jerk
Fitness
Strength
- Max Complex: High Hang Power Snatch + High Hang Squat Snatch + Overhead Squat
St. Patrick's Day - Lucky Charms + Guinness
15 Minute EMOM
Minute 1 - 5
- 5 Wall Balls (20#/14#)
- 5 Power Clean (135#/95#)
Minute 6 - 10
- 5 Wall Balls (20#/14#)
- 5 Toes to Bar
Minute 11 - 15
- 5 Wall Balls (20#/14#)
- 5 Push Jerks (135#/95#)
Competitor
Strength
- Max Complex: High Hang Power Snatch + High Hang Squat Snatch + Overhead Squat
St. Patrick's Day - Lucky Charms + Guinness
15 Minute EMOM
Minute 1 - 5
- 5 Wall Balls (20#/14#)
- 5 Power Clean (135#/95#)
Minute 6 - 10
- 5 Wall Balls (20#/14#)
- 5 Toes to Bar
Minute 11 - 15
- 5 Wall Balls (20#/14#)
- 5 Push Jerks (135#/95#)
Bootcamp
Day Two
8 Minute EMOM @ 70% of 1 RM Clean
- 5 TnG Power Cleans (Odd)
- 5 Front Squat (Even)
Fitness
Mobility
"The Bro"
9-7-5 Reps
- Thruster (115#/75#)
- Chest to bar pull ups
- Ring Dips
Competitor
Mobility
"The Bro"
9-7-5 Reps
- Thruster (165#/110#)
- Muscle ups
Bootcamp
Day One
4 Minute EMOM
- Power Snatch + Snatch Balance
- 55% - 60% - 65% - 70%
5 Minute EMOM
- Power Snatch + Hang Squat Snatch
- 60% - 65% - 70& - 65% - 60%
6 Minute EMOM
- 3 Position Snatch
- 65% - 705 - 75% - 75% - 70% - 65%
Fitness
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
- CrossFit Open 15.3 @ 11 am
Competitor
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
- CrossFit Open 15.3 @ 11 am
Bootcamp
Day Seven
Fitness
Skill
- Handstand Walk Progressions
Partner "Bull"
- 300 Double Unders
- 75 Overhead Squats (95#/65#)
- 75 Pull ups
- Run 800M together
Competitor
Skill
- Handstand Walk Progressions
Partner "Bull"
- 300 Double Unders
- 75 Overhead Squats (135#/95#)
- 75 Pull ups
- Run 800M together
Bootcamp
Day Six
Fitness
- 2X50M Partner Fireman's Carry
- 15 Inverted Burpees
CrossFit Open 15.3
Competitor
- 2X50M Partner Fireman's Carry
- 15 Inverted Burpees
CrossFit Open 15.3
Bootcamp
Day Five
Fitness
Skill
2 Rounds:
- 1000M Row
- 50 Hip Extensions
- 50 Abmat sit ups
Competitor
Skill
2 Rounds:
- 1000M Row
- 50 Hip Extensions
- 50 Abmat sit ups
Bootcamp
Day Four
Fitness
Strength
15 Minute AMRAP
- 5 Jerk (115#/75#)
- 7 Box Jumps (24"/20")
- 15 Wall Balls (20#/14#)
Competitor
Strength
15 Minute AMRAP
- 5 Jerk (155#/105#)
- 7 Box Jumps (30"/24")
- 15 Wall Balls (20#/14#)
Bootcamp
Day Three
- Find Heavy Hang Squat Clean & Jerk
- Front Squat 3X2 across
Fitness
Strength
"Dippin' Diane"
21-15-9
- Deadlift (225#/155#)
- Ring Dips
Competitor
Strength
"Dippin' Diane"
21-15-9
- Deadlift (225#/155#)
- Ring Dips
Bootcamp
Day Two
11 Minute EMOM Snatch Wave
- Min 1: 70%
- Min 2: 75%
- Min 3: 80%
- Min 4: 85%
- Min 5: 75%
- Min 6: 80%
- Min 7: 85%
- Min 8: 90%
- Min 9: 85%
- Min 10: 90%
- Min 11: 95%
Fitness
Mobility
5 Rounds
- 12 Hang Power Clean & Jerk (75#/55#)
- 9 Thruster (75#/55#)
- 6 Power Snatch (75#/55#)
Competitor
Mobility
5 Rounds
- 12 Hang Power Clean & Jerk (115#/75#)
- 9 Thruster (115#/75#)
- 6 Power Snatch (115#/75#)
Bootcamp
Day One
For Time:
- 20 Strict Handstand Push ups
- 30 Strict Pulls ups
- 40 Strict Toes to Bar
Fitness
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
- CrossFit Open 15.2 @ 11 am
Competitor
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
- CrossFit Open 15.2 @ 11 am
Bootcamp
Day Seven
Fitness
Strength
- Find Max Complex: 1 Clean Pull + 1 Jerk
20 Minute Time Clock:
800M Run - Then - AMRAP in Remaining Time
- 7 Front Squat (95#/65#)
- 7 Box Jump (24"/20")
- 7 Jerk (95#/65#)
Competitor
Strength
- Find Max Complex: 1 Clean Pull + 1 Jerk
20 Minute Time Clock:
800M Run - Then - AMRAP in Remaining Time
- 7 Front Squat (95#/65#)
- 7 Box Jump (24"/20")
- 7 Jerk (95#/65#)
Bootcamp
Day Six
Fitness
2 Rounds:
- 10 Strict Pull ups
- 15 Push ups
- 20 GHD Sit ups
- 25 Hip Extensions
CrossFit Open 15.2 - 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
2 Rounds:
- 10 Strict Pull ups
- 15 Push ups
- 20 GHD Sit ups
- 25 Hip Extensions
CrossFit Open 15.2 - 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 Five
Fitness
Strength
- Find Max Complex: Power Clean from mid hang + Squat Clean from mid hang + Jerk
3 Rounds:
Competitor
Strength
- Find Max Complex: Power Clean from mid hang + Squat Clean from mid hang + Jerk
3 Rounds:
Bootcamp
Day Four
Fitness
Mobility
"Haters gonna hate hate hate hate hate"
20 Minute AMRAP
- 7 Cleans (95#/65)
- 7 Burpees
- 200M Run
Competitor
Mobility
"Players gonna play play play play play"
20 Minute AMRAP
- 7 Cleans (135#/95)
- 7 Burpees
- 200M Run
Bootcamp
Day Three
- For Time: 30 Strict Muscle ups or 40 Strict Pull ups
Fitness
Strength
- Find Max Complex: High Hang Clean + Push Jerk + High Hang Clean + Split Jerk
"Godzilla"
1-2-3-4-5-4-3-2-1
- Overhead Squat (135#/95#)
- Strict Pull ups
Competitor
Strength
- Find Max Complex: High Hang Clean + Push Jerk + High Hang Clean + Split Jerk
"Godzilla"
1-2-3-4-5-4-3-2-1
- Overhead Squat (185#/125#)
- Bar Muscle ups
Bootcamp
Day Two
- 8 Minute EMOM, stay below 65% or 1 Rep Max
- Power Snatch + Snatch Balance
- Hang Squat Snatch + Overhead Squat
- Clean Second Pull Drill 5X1, stay below 65% of 1 Rep Max
- 3 Rep Max Front Squat
- 10 Rep Max Front Squat
Fitness
Skill
For Time:
- 1 - 15 Push ups
- 15 -1 Box Jumps (24"/20")
Alternate push ups and box jumps: 1 push up/15 box jumps, 2 push ups/14 box jumps, etc.
Competitor
Skill
For Time:
- 1 - 15 Push ups
- 15 -1 Box Jumps (24"/20")
Alternate push ups and box jumps: 1 push up/15 box jumps, 2 push ups/14 box jumps, etc.
Bootcamp
Day One
- Snatch Grip Deadlift 5X1 across
21-15-9, not for time
- Weighted hip extensions (45#/35#)
- Hip Extensions
- GHD Sit-ups
- Abmat Sit-ups
Fitness
- Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
- CrossFit Open 15.1 @ 11 am
Competitor
- Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
- CrossFit Open 15.1 @ 11 am
Bootcamp
Day Seven