Fitness
Mobility
Mini Murph
- 800M Run
- 50 Pull ups
- 100 Push ups
- 150 Squats
- 800M Run
Competitor
Mobility
Mini Murph w/ a 20# weight vest
- 800M Run
- 50 Pull ups
- 100 Push ups
- 150 Squats
- 800M Run
Bootcamp
Day Four
Fitness
Strength
3 Rounds
- 800M Row
- 25 Box Jumps (24"/20")
- 25 Toes to Bar
Competitor
Strength
3 Rounds
- 800M Row
- 25 Box Jumps (24"/20")
- 25 Toes to Bar
Bootcamp
Day Three
3 Rounds
- 20 Toes to Bar
- 20 Hip Extensions
Fitness
Skill
Jordan's WOD - For Time
- 15 Cleans (135#/95#)
- 400M Run
- 10 Cleans (135#/95#)
- 400M Run
- 5 Cleans (135#/95#)
- 400M Run
Competitor
Skill
Jordan's WOD - For Time
- 15 Cleans (185#/125#)
- 400M Run
- 10 Cleans (185#/125#)
- 400M Run
- 5 Cleans (185#/125#)
- 400M Run
Bootcamp
Day Two
Rowing
- 700M Hard - 300M Easy
- 400M Hard - 100M Easy
- 700M Hard - 300M Easy
- 400M Hard - 100M Easy
12 Minute EMOM
- 5 - 10 Strict Hansdstand Push ups (Odd)
- 10 - 15 Pistols (Even)
Fitness
Strength
"All About That Bass" - 20 Minute AMRAP
- 10 Front Rack Lunges (95#/65#)
- 15 Toes to Bar
- 20 Power Cleans (95#/65#)
- 50 Double Unders
Competitor
Strength
"All About That Bass" - 20 Minute AMRAP
- 10 Front Rack Lunges (95#/65#)
- 15 Toes to Bar
- 20 Power Cleans (95#/65#)
- 50 Double Unders
Bootcamp
Day One
For Time
- 5 Squat Snatch (155#/105#)
- 20 Muscle ups - Every time drop must complete 2 Squat Snatch
- 5 Squat Snatch (155#/105#)
7X3 Pause Back Squat
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
3 Rounds
Avi's WOD
- 12 Handstand push ups
- 22 Box Jumps (24"/20")
- 19 Toes to bar
- 84 Squats
- 400M Run
- 21 Deadlifts (185#/125#)
- 20 GHD Sit ups
- 13 Pull ups
In honor of Avishek "Avi" Sengupta who lost his life due to injuries sustained at the 2013 Mid Atlantic Tough Mudder. Avi was an avid rock climber, great friend, brother, son, and an incredible human being. He will be greatly missed by all who were fortunate enough to know him. Died 4/21/2013
Competitor
3 Rounds
Avi's WOD
- 12 Handstand push ups
- 22 Box Jumps (24"/20")
- 19 Toes to bar
- 84 Squats
- 400M Run
- 21 Deadlifts (185#/125#)
- 20 GHD Sit ups
- 13 Pull ups
In honor of Avishek "Avi" Sengupta who lost his life due to injuries sustained at the 2013 Mid Atlantic Tough Mudder. Avi was an avid rock climber, great friend, brother, son, and an incredible human being. He will be greatly missed by all who were fortunate enough to know him. Died 4/21/2013
Bootcamp
Day Six
- For Time - 30 Muscle ups
- 800M Run
- For Time - 30 Clean & Jerk (185#/125#)
Fitness
6 Minute EMOM
- 1 Clean pull + 1 Clean & Jerk
30-20-10
- Row for Calories
- Shoulder to Overhead (95#/65#)
Competitor
6 Minute EMOM
- 1 Clean pull + 1 Clean & Jerk
30-20-10
- Row for Calories
- Shoulder to Overhead (135#/95#)
Bootcamp
Day Five
Time to Get a PUMP!
- 5X5 Bench Press
- 5X5 Dumbbell Bench Press
- 5X5 Weighted Pull ups
- 5X5 Strict Pull ups
- FLEX!
Fitness
Skill - Muscle up Progressions
- 10 Kips on the rings
- 10 False grip ring pulls
- 10 Transitions with band/feet on floor
- 10 Ring dips
3 Rounds
- 50 Double unders
- 21 Kettlebell Swings (70#/55#)
- 15 GHD Sit ups
- 9 Handstand push ups
Competitor
Skill - Muscle up Progressions
- 10 Kips on the rings
- 10 False grip ring pulls
- 10 Transitions with band/feet on floor
- 10 Ring dips
3 Rounds
- 50 Double unders
- 21 Kettlebell Swings (70#/55#)
- 15 GHD Sit ups
- 9 Handstand push ups
Bootcamp
Day Four
Fitness
6 Minute EMOM:
- 1 Low hang clean + 1 Split Jerk
"Dwayne's Gra-Isa-wich"
- 30 Clean & Jerks (95#/65#)
- 400M Run
- 30 Snatch (95#/65#)
Competitor
6 Minute EMOM:
- 1 Low hang clean + 1 Split Jerk
"Dwayne's Gra-Isa-wich"
- 30 Clean & Jerks (135#/95#)
- 400M Run
- 30 Snatch (135#/95#)
Bootcamp
Day Three
8 Minute EMOM:
- Odd: 5 Power Clean (185#/125#)
- Even: Max strict Handstand push up
5 Rounds
- 15 GHD Sit ups
- 15 Hip Extensions
Fitness
Mobility
For Time - 95#/65#
- 9 Power Snatch
- 15 Power Cleans
- 21 Jerks
- 21 Back Squats
- 15 Front Squats
- 9 Overhead Squats
Competitor
Mobility
For Time - 135#/95#
- 9 Power Snatch
- 15 Power Cleans
- 21 Jerks
- 21 Back Squats
- 15 Front Squats
- 9 Overhead Squats
Bootcamp
Day 2
- 30 Strict Chest to Bar pull ups
- 30 Ring Row
- 20 Strict pull ups
- 20 Ring Row
- Row 5X500M, rest 30 seconds, maintain same pace
Fitness
6 Minute EMOM
- 1 High hang clean + 1 Push jerk + 1 Split Jerk
"Nicole" - 20 Minute AMRAP
- 400M Run
- Max Reps Pull ups
Competitor
6 Minute EMOM
- 1 High hang clean + 1 Push jerk + 1 Split Jerk
"PUSH Muscle up Marathon" - 20 Minute Time Cap
15-12-9-6-3
- Unbroken Muscle ups
- 200M run between rounds
** If drop from rings before completing a set then a 100M penalty run
Bootcamp
Day One
- 5 Second Pull Drill, stay under 65% of 1RM
- 5X2 Power Snatch, not TnG, increase weight each set
5 Minute EMOM - 3 Position Clean
- Position 1 - Mid thigh
- Position 2 - Just above the knee
- Position 3- From the floor
Front Squat
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
"Bulger" Modified - 10 Rounds
- 150M Run
- 5 Pull ups
- 5 Front Squat (135#/95#)
- 5 Handstand push ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3rd, 209 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.
Competitor
Mobility
"Bulger" - 10 Rounds
- 150M Run
- 7 Chest to bar Pull ups
- 7 Front Squat (135#/95#)
- 7 Handstand push ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3rd, 209 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.
Bootcamp
Day Six
- 5 Rep Max Bench Press
- Max Unbroken Toes to bar
- Max Set Strict Muscle ups
Fitness
3 Rounds
- Bear Crawl
- Burpee Broad Jump
- 30-Seconds cumulative Parallette L-Sits
"Terrible 25" - 20 Minute AMRAP
- 25 Box Jumps (24"/20")
- 25 Regular or Jumping Pull ups
- 25 Kettlebell Swings (35#/25#)
- 25 Walking Lunges
- 25 Knees to elbows
- 25 Push Press (45#/35#)
- 25 Hip Extensions
- 25 Wall Balls (20#/14#)
- 25 Burpees
- 25 Double Unders
Competitor
3 Rounds
- Bear Crawl
- Burpee Broad Jump
- 30-Seconds cumulative Parallette L-Sits
"Terrible 25" - 20 Minute AMRAP
- 25 Box Jumps (24"/20")
- 25 Regular or Jumping Pull ups
- 25 Kettlebell Swings (35#/25#)
- 25 Walking Lunges
- 25 Knees to elbows
- 25 Push Press (45#/35#)
- 25 Hip Extensions
- 25 Wall Balls (20#/14#)
- 25 Burpees
- 25 Double Unders
Bootcamp
Day Five
10 Minute EMOM
- 1 Back Squat, choose weight
Fitness
Strength
- 5 Rep Max Weighted Pull up
- 5 Rep Max Weighted Ring Dip
"So Fresh and So Clean"
- 500M Row
- 30 Cleans (135#/95#)
- 500M Row
Competitor
Strength
- 5 Rep Max Weighted Pull up
- 5 Rep Max Weighted Ring Dip
"So Fresh and So Clean"
- 500M Row
- 30 Cleans (135#/95#)
- 500M Row
Bootcamp
Day Four
Fitness
Skill
"Muscle Beach" - NOT FOR TIME
10-9-8-7-6-5-4-3-2-1 Reps
1-2-3-4-5-6-7-8-9-10 Reps
** Alternate between Bench Press + L Pull up
Competitor
Skill
"Muscle Beach" - NOT FOR TIME
10-9-8-7-6-5-4-3-2-1 Reps
1-2-3-4-5-6-7-8-9-10 Reps
** Alternate between Bench Press + L Pull up
Bootcamp
Day Three
- Deadlift 7X2 @ 85% of 1RM
- 4 Rounds: 20 GHD Sit ups + 20 Hip Extensions
Fitness
Strength
"Nancy" - 5 Rounds
- 400M Run
- 15 Overhead Squat (95#/65#)
Competitor
Strength
"Nancy" - 5 Rounds
- 400M Run
- 15 Overhead Squat (95#/65#)
Bootcamp
Day Two
- Max Strict Parallette Handstand push up
- Max Strict Handstand push up
- Max Kipping Parallette Handstand push up
- Max Kipping Handstand push up
Muscle up Technique
- 2X7 Swings below the ring
- 2X7 Hip drives
- 2X7 Drive to support
Fitness
Mobility
- Overhead Squat 1-1-1-1-1-1-1
- Front Squat 1-1-1-1-1-1-1
- Back Squat 1-1-1-1-1-1-1
Competitor
Mobility
- Overhead Squat 1-1-1-1-1-1-1
- Front Squat 1-1-1-1-1-1-1
- Back Squat 1-1-1-1-1-1-1
Bootcamp
Day One
9 Minute EMOM
- 2 Snatch @ 75-85% of 1 RM
9 Minute EMOM
- 2 Clean & Jerk @ 75-85% of 1 RM
Front Squat
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
- 50 Back Squats (135#/95#)
- 40 Hang Power Cleans (115#/75#)
- 30 Shoulder to Overhead (95#/65#)
- + 2 Minute AMRAP Burpees
Competitor
Mobility
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
- 20 Rep Max Overhead Squat
- 4X6 Good Morning
Fitness
7 Minute EMOM
- 1 Snatch pull + 1 Squat snatch @ 65-80% pf 1 RM Snatch
"Jackie" - For Time
- 1000M Row
- 50 Thrusters (45#/35#)
- 30 Pull ups
Competitor
7 Minute EMOM
- 1 Snatch pull + 1 Squat snatch @ 65-80% pf 1 RM Snatch
"Jackie" - For Time
- 1000M Row
- 50 Thrusters (45#/35#)
- 30 Pull ups
Bootcamp
Day Five
10 Minute EMOM - 1 Snatch on the Minute
- 65% - 70% - 75% - 80% - 85% - 75% - 80% - 85% - 90% - 95%
4X6 Front Squat
Fitness
4 Rounds:
- 7 Hip Extensions
- 7 Wall Balls
- 7 GHD Sit ups
2 Rounds - 7 Minute AMRAP
- 7 Deadlift (315#/205#)
- 20M Sprint
- 14 Pistols
- 21 Double unders
- 20M Sprint
Rest 3 Minutes - Repeat AMRAP
Competitor
4 Rounds:
- 7 Hip Extensions
- 7 Wall Balls
- 7 GHD Sit ups
2 Rounds - 7 Minute AMRAP
- 7 Deadlift (315#/205#)
- 20M Sprint
- 14 Pistols
- 21 Double unders
- 20M Sprint
Rest 3 Minutes - Repeat AMRAP
Bootcamp
Day Four
Fitness
7 Minute EMOM
- 1 Mid hang squat snatch + 1 Low hang squat snatch @ 60-75% of 1 RM Snatch
"Cindy at the Bar" - 20 Minute AMRAP
- 5 Hang Power Clean (95#/65#)
- 10 Push Jerk (95#/65#)
- 15 Overhead Squat (95#/65#)
Competitor
7 Minute EMOM
- 1 Mid hang squat snatch + 1 Low hang squat snatch @ 60-75% of 1 RM Snatch
"Cindy at the Bar" - 20 Minute AMRAP
- 5 Hang Power Clean (95#/65#)
- 10 Push Jerk (95#/65#)
- 15 Overhead Squat (95#/65#)
Bootcamp
Day Three
12 Minute EMOM
- 8 Toes to Bar + 8 Jerks (155#/105#) - Odd
- 8 Burpees + 8 Unbroken Deadlift (275#/185#) - Even
Fitness
Handstand Walk Progressions
For Time:
- 10 Strict Pull ups
- 200M Run
- 15 Ring Dips
- 200M Run
- 20 Kipping Pull ups
- 200M Run
- 25 Push ups
- 200M Run
Competitor
Handstand Walk Progressions
For Time:
- 10 Strict Muscle ups
- 200M Run
- 15 Kipping Muscle ups
- 200M Run
- 20 Strict Pull ups
- 200M Run
- 25 Kipping/Butterfly Pull ups
- 200M Run
Bootcamp
Day Two
- 5X5 Clean Grip Sotts Press from back rack
- 5X3 Hang Squat Clean + Push Press <75% of 1 Rep Max C&J
- 5X1 Low Hang Squat Clean + Push Jerk <85% of 1 Rep Max
- 7X3 Weighted Pull ups
- 2 Sets max effort Muscle ups
Fitness
7 Minute EMOM
- 1 Snatch Balance + 1 High Hang Snatch @ 55-70% of 1RM Snatch
21-15-9
- Snatch (75#/55#)
- GHD Sit ups
Competitor
7 Minute EMOM
- 1 Snatch Balance + 1 High Hang Snatch @ 55-70% of 1RM Snatch
21-15-9
- Snatch (95#/65#)
- Toes to Bar
Bootcamp
Day One
- 5X5 Snatch Grip Sotts Press from back rack
- 5X3 Snatch Balance
- 5X1 Hang Squat Snatch <85% 1 Rep Max
- 50 Strict Toes to Bar + 50 GHD Sit ups + 50 Abmat Sit up
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
Strength
- 5 Rep Max Weighted Dip
- Max Time L-sit hold on parallettes
For Time
- 50 Sit ups
- 50 Double unders
- 50 Sit ups
- 50 Lunges
- 50 Sit ups
- 50 Burpees
- 50 Sit ups
Competitor
Strength
- 5 Rep Max Weighted Dip
- Max Time L-sit hold on parallettes
For Time
- 50 Sit ups
- 50 Double unders
- 50 Sit ups
- 50 Lunges
- 50 Sit ups
- 50 Burpees
- 50 Sit ups
Bootcamp
Day Six
- 5 Rep Max Bench Press
- Max unbroken Toes to Bar
- Max set strict Muscle ups
Fitness
Mobility
2 Rounds
- 10 Hollow Rocks
- 5, 2-for-1 Wall Balls
- 10 V ups
- 35 Double Unders + 5 Hang Power Cleans + 5 Front Squats + 5 Shoulder to Overhead
- 35 Double Unders + 4 Hang Power Cleans + 4 Front Squats + 4 Shoulder to Overhead
- 35 Double Unders + 3 Hang Power Cleans + 3 Front Squats + 3 Shoulder to Overhead
- 35 Double Unders + 2 Hang Power Cleans + 2 Front Squats + 2 Shoulder to Overhead
- 35 Double Unders + 1 Hang Power Cleans + 1 Front Squats + 1 Shoulder to Overhead
One Weight for all movements 135#/95#
Competitor
Mobility
2 Rounds
- 10 Hollow Rocks
- 5, 2-for-1 Wall Balls
- 10 V ups
- 35 Double Unders + 5 Hang Power Cleans + 5 Front Squats + 5 Shoulder to Overhead
- 35 Double Unders + 4 Hang Power Cleans + 4 Front Squats + 4 Shoulder to Overhead
- 35 Double Unders + 3 Hang Power Cleans + 3 Front Squats + 3 Shoulder to Overhead
- 35 Double Unders + 2 Hang Power Cleans + 2 Front Squats + 2 Shoulder to Overhead
- 35 Double Unders + 1 Hang Power Cleans + 1 Front Squats + 1 Shoulder to Overhead
One Weight for all movements 185#/125#
Bootcamp
Day Five
With a Running Clock
At 0:00 - 3 Rounds for Time
- 6 Overhead Squat (165#/115#)
- 6 Muscle ups
At 10:00 - 3 Rounds for Time
- 9 Power Cleans (155#/105#)
- 9 Handstand push ups
At 20:00 - 3 Rounds for Time
- 12 Thrusters (115#/80#)
- 12 Chest to bar pull ups
At 30:00 - 3 Rounds for Time
- 15 Power Snatch (95#/65#)
- 15 Wall balls (20#/14#)
Fitness
2 Rounds
- 5 Bar Kips
- 10 Deadlits w/ barbell
- 15 Air Squats
- 20 Jumping Jacks
Score Row Times + BS Weight
- 1000M Row
- 5-5-5 Back Squat @ 70-75% of 1 RM
- 1000M Row
- 5-5-5 Back Squat @ 70-75% of 1 RM
Competitor
2 Rounds
- 5 Bar Kips
- 10 Deadlits w/ barbell
- 15 Air Squats
- 20 Jumping Jacks
Score Row Times + BS Weight
- 1000M Row
- 5-5-5 Back Squat @ 70-75% of 1 RM
- 1000M Row
- 5-5-5 Back Squat @ 70-75% of 1 RM
Bootcamp
Day Four
Fitness
Max Long Jump
CrossFit Open 15.5
27-21-15-9
- Row (Calories)
- Thrusters (95#/65#)
HA - HA April Fools!
- 400M Run
- 21 GHD Sit ups
- 21 Handstand push ups
- 400M Run
- 15 GHD Sit ups
- 15 Handstand push ups
- 400M Run
- 9 GHD Sit ups
- 9 Handstand push ups
Competitor
Max Long Jump
CrossFit Open 15.5
27-21-15-9
- Row (Calories)
- Thrusters (95#/65#)
HA - HA April Fools!
- 400M Run
- 21 GHD Sit ups
- 21 Handstand push ups
- 400M Run
- 15 GHD Sit ups
- 15 Handstand push ups
- 400M Run
- 9 GHD Sit ups
- 9 Handstand push ups
Bootcamp
Day Three
- 5 Rep Max Deadlift
- 4 Rounds: 20 GHD Sit ups + 20 Hip Extensions