Fitness
Skill
3 Rounds
- 10 Hang Power Snatch (115#/75#)
- 10 Back Squats (115#/75#)
- 15 Toes to Bar
Competitor
Skill
3 Rounds
- 10 Hang Power Snatch (135#/95#)
- 10 Back Squats (135#/95#)
- 10 Muscle ups
Bootcamp
Day Two
- 3 Position Snatch with 2 Reps at each position: High, Low, Floor. 1 set each at 50%, 55%, 60%, 65%
- 5 Sets of: 5 Strict Toes to Bar + 4 Strict Pull ups + 3 Bar Muscle ups
- 4X5 + 1X Max Effort Back Squats, ME unbroken @ 90% 5 Rep Max
Fitness
Mobility
For Time
- 800M Run
- 4 Rounds Cindy
- 2 Minute Rest
- 600M Run
- 3 Rounds Cindy
- 2 Minute Rest
- 400M Run
- 2 Rounds Cindy
- 2 Minute Rest
- 200M Run
- 1 Round Cindy
Competitor
Mobility
For Time
- 800M Run
- 4 Rounds Cindy
- 2 Minute Rest
- 600M Run
- 3 Rounds Cindy
- 2 Minute Rest
- 400M Run
- 2 Rounds Cindy
- 2 Minute Rest
- 200M Run
- 1 Round Cindy
Bootcamp
Day One
- 1 Rep Max Power Snatch
- 3 Rep Max Front Squat
Fitness
- Open Gym from 10 am to 12 pm in Beast Cave, Members & CrossFit Experienced People Only
Competitor
- Open Gym from 10 am to 12 pm in Beast Cave, Members & CrossFit Experienced People Only
Bootcamp
Day Seven
- 5X1 Snatch @ 80% of 1RM
- 5X1 Clean & Jerk @ 80% of 1RM
Fitness
3 Rounds
- Burpee broad jumps across the room
- 200M Run
"Super Set Saturday"
3 Rounds for Reps (Not for time)
- Max Set Bench Press (185#/75#)
- Max Push ups
- 400M Run
- Max L-Sit Hold (Seconds)
- Max Toes to Bar/Knees to Elbow
Max Set is Unbroken
Competitor
3 Rounds
- Burpee broad jumps across the room
- 200M Run
"Super Set Saturday"
3 Rounds for Reps (Not for time)
- Max Set Bench Press (185#/75#)
- Max Push ups
- 400M Run
- Max L-Sit Hold (Seconds)
- Max Toes to Bar/Knees to Elbow
Max Set is Unbroken
Bootcamp
Day Six
Fitness
Mobility
For Time:
- 800M Run
- 15 Bar over burpees
- 15 Power Snatch (95#/65#)
- 600M Run
- 12 Bar over burpees
- 12 Power Snatch (95#/65#)
- 400M Run
- 9 Bar over burpees
- 9 Power Snatch (95#/65#)
Competitor
Mobility
For Time:
- 800M Run
- 15 Bar over burpees
- 15 Power Snatch (155#/105#)
- 600M Run
- 12 Bar over burpees
- 12 Power Snatch (155#/105#)
- 400M Run
- 9 Bar over burpees
- 9 Power Snatch (155#/105#)
Bootcamp
Day Five
- 5X3 TnG Power Snatch @ 80% of 3RM
- 5X2 TnG Power Clean & Push Jerks @ 80% of 2RM
- 4X10 Front Squat @ 75% of 10RM
- 4 Sets of Max Effort Bar Muscle ups, rest 2 minutes
Fitness
Strength
3 Rounds
- 10 Thruster (115#/75#)
- 15 Box Jump Overs (24"/20")
Competitor
Strength
3 Rounds
- 10 Thruster (155#/105#)
- 15 Box Jump Overs (24"/20")
Bootcamp
Day Four
- 5X2 Clean from blocks, just above knee @ 80% of 1RM
- 5X2 Jerk from blocks/rack @ 80%
- 4X8 Strict Ring dips, rest 90 seconds
- 4X5 Push Press @ 80% of 5RM
Fitness
18 Minute EMOM
- 10 Kettlebell Swing (35#/25#)
- 7 Box Jumps (20")
- 3 Clean & Jerk (75#/55#)
8 Minute AMRAP
- 1 Hang Clean (155#/105#)
- 2 Front Squats (155#/105#)
- 1 Shoulder to Overhead (155#/105#)
- 3 Muscle ups
Competitor
18 Minute EMOM
- 10 Kettlebell Swing (35#/25#)
- 7 Box Jumps (20")
- 3 Clean & Jerk (75#/55#)
8 Minute AMRAP
- 1 Hang Clean (205#/135#)
- 2 Front Squats (205#/135#)
- 1 Shoulder to Overhead (205#/135#)
- 3 Muscle up
Bootcamp
Day Three
Fitness
Strength
- 3 Rep Max Hang Squat Snatch
For Time:
- 5 Rounds of Cindy
- 30 Deadlifts (225#/155#)
- 5 Rounds of Cindy
Cindy: 5 Pull ups/10 Push ups/15 Air Squats
Competitor
Strength
- 3 Rep Max Hang Squat Snatch
For Time:
- 5 Rounds of Cindy
- 30 Deadlifts (225#/155#)
- 5 Rounds of Cindy
Cindy: 5 Pull ups/10 Push ups/15 Air Squats
Bootcamp
Day Two
- 5X1 Snatch from blocks/just above knee @ 80% of 1RM
- 4X10 Chest to bar pull ups
- 4X10 Back Squats @ 80% of 10RM
Fitness
8 Minute EMOM
- 8, 2-for-1 Wall Balls (Odd)
- 8 Ring Rows (Even)
15-12-9-6-3 Reps
- Clean (155#/105#)
- Burpees
Cash-Out (Not Timed)
Competitor
8 Minute EMOM
- 8, 2-for-1 Wall Balls (Odd)
- 8 Ring Rows (Even)
15-12-9-6-3 Reps
- Clean (155#/105#)
- Burpees
Cash-Out (Not Timed)
Bootcamp
Day One
- 5X3 Pause Snatch, 3 seconds just above knee, work to max
- 5X3 Pause Clean, 3 seconds just above knee, work to max
- 5X3 Push Jerk + 2 Jerk grip Overhead Squat
- 5 Sets of 2 Minute: Hollow/Arch Holds, rotate every 30 seconds
Fitness
Happy Father's Day!
- Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
Competitor
Happy Father's Day!
- Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
Bootcamp
Day Seven
- 1 Rep Max Snatch
- 1 Rep Max Clean & Jerk
Fitness
Mobility
ASA Team WOD - 30 Minute AMRAP
Pacer: 2 People Weighted/ASA Athlete 200M Run
Reps: 2 People complete Reps as teammates Run
Swap positions after every 200M Run
- 100 Kettlebell Swing (55#/35#)
- 100 Squats
- 100 Abmat Sit ups
- 100 Walking Lunges (50/leg)
- 100 Push Press (45#/35#)
Competitor
Mobility
ASA Team WOD - 30 Minute AMRAP
Pacer: 2 People Weighted/ASA Athlete 200M Run
Reps: 2 People complete Reps as teammates Run
Swap positions after every 200M Run
- 100 Kettlebell Swing (55#/35#)
- 100 Squats
- 100 Abmat Sit ups
- 100 Walking Lunges (50/leg)
- 100 Push Press (45#/35#)
Bootcamp
Day Six
Fitness
Row
- 5 X 250M, Rest 1 Minute between Sets
Not for time, score is total weight lifted
Bench Press: 10-5-3-1-1-1-3-5-10
Competitor
Row
- 5 X 250M, Rest 1 Minute between Sets
Not for time, score is total weight lifted
Bench Press: 10-5-3-1-1-1-3-5-10
Bootcamp
Day Five
10 Minute EMOM
- 3 TnG Power Snatch, start @ 60% 1RM, add wht each minute
10 Minute EMOM
- 32TnG Power Clean + Push Jerk, start @ 60% 1RM, add wht each minute
4 X 10 Front Squat
4 Sets Max Effort Muscle ups
Fitness
Skill/Stength
- 5 Sets of 3 Empty Barbell Bear Complex
21-15-9 Reps
- Strict pull ups
- Back Squats (155#/105#)
Competitor
Skill/Stength
- 5 Sets of 3 Empty Barbell Bear Complex
21-15-9 Reps
- Ring Muscle ups
- Back Squats (225#/155#)
Bootcamp
Day Four
- 5X2 Clean from blocks/just above knee, work to max
- 5X2 Jerk from blocks/rack, work to max
- 4 Sets of Complex: 5 Pause Ring Dips (3 seconds at the bottom) + Max Effort Kipping Ring Dips
- 4X5 Push press, work to max
Fitness
Strength
- 3 Rep Max Hang Squat Clean
4 Rounds - 1 Minute at Each Movement
- Wall balls (20#/14#)
- Shoulder to Overhead (95#/65#)
- Front Rack Lunges 995#/65#)
- Hang Power Clean (95#/65#)
- Rest
Competitor
Strength
- 3 Rep Max Hang Squat Clean
4 Rounds - 1 Minute at Each Movement
- Wall balls (20#/14#)
- Shoulder to Overhead (95#/65#)
- Front Rack Lunges 995#/65#)
- Hang Power Clean (95#/65#)
- Rest
Bootcamp
Day Three
Fitness
3 Rounds
- 1 -2 Rope Climbs
- 10 Handstand Push ups
- 15 GHD Sit ups
7 Minute AMRAP
- 10 Box Jumps (24"/20")
- 10 Kettlebell Swing (70#/55#)
Competitor
3 Rounds
- 1 -2 Rope Climbs
- 10 Handstand Push ups
- 15 GHD Sit ups
7 Minute AMRAP
- 10 Box Jumps (30"/24")
- 10 Kettlebell Swing (80#/60#)
Bootcamp
Day Two
- 7X1 Snatch from block/just above the knee, work to max
- 5 Sets of Complex: 2 Pull ups + 2 Chest to bar pull ups + 4 Bar Muscle ups
- 4X10 Back Squat, work close to max
Fitness
Strength
In 10 Minutes:
- Run 1 Mile + Max Rep Deadlifts (185#/125#)
In 6 Minutes:
- Run 800M + Max Rep Power Cleans (105#/75#)
In 4 Minutes:
- Run 400M + Max Rep Front Squats (105#/75#)
Competitor
Strength
In 10 Minutes:
- Run 1 Mile + Max Rep Deadlifts (225#/155#)
In 6 Minutes:
- Run 800M + Max Rep Power Cleans (135#/95#)
In 4 Minutes:
- Run 400M + Max Rep Front Squats (135#/95#)
Bootcamp
Day One
- 5X3 Pause Snatch, 3 seconds just about the knee, work to max
- 5X3 Pause Clean, 3 seconds just above the knee, work to max
- 5X3 Push Jerk + 2 Jerk Grip Overhead Squat
- 5 Sets of 2 Minute Hollow/Arch Holds, rotate every 30 seconds
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
- 1 Rep Max Snatch
- 1 Rep Max Clean & Jerk
Fitness
15 Inverted Burpees
Partner WOD
- 50 Front Squat (185#/125#)
- 30 Burpees
- 50 Deadlift (185#/125#)
- 30 Burpees
- 50 Kettlebell Swing (70#/55#)
- 30 Burpees
Competitor
15 Inverted Burpees
Partner WOD
- 50 Front Squat (185#/125#)
- 30 Burpees
- 50 Deadlift (185#/125#)
- 30 Burpees
- 50 Kettlebell Swing (70#/55#)
- 30 Burpees
Bootcamp
Day Six
Fitness
Mobility
ASA Team WOD - 30 Minute AMRAP
Pacer: 2 People weighted/ASA Athlete 200M Run
Reps: 2 People working at a time on reps
Swap positions after 200M Run
- 100 Kettlebell Swing (55#/35#)
- 100 Abmat Sit ups
- 100 Walking Lunges (50/leg)
- 100 Push Press (45#/35#)
Competitor
Mobility
ASA Team WOD - 30 Minute AMRAP
Pacer: 2 People weighted/ASA Athlete 200M Run
Reps: 2 People working at a time on reps
Swap positions after 200M Run
- 100 Kettlebell Swing (55#/35#)
- 100 Abmat Sit ups
- 100 Walking Lunges (50/leg)
- 100 Push Press (45#/35#)
Bootcamp
Day Six
Fitness
Mobility
5 Rounds - 3 Minutes of Work, 1 Minute of Rest
- 20 Kettlebell Swing (55#/35#)
- 20 Box Jumps (24"/20")
In the balance of the 3 Minutes - AMRAP Hang Clean
- RND 1 - 205#/135#
- RND 2 - 195#/125#
- RND 3 - 175#/115#
- RND 4 - 155#/105#
- RND 5 - 135#/95#
Competitor
Mobility
5 Rounds - 3 Minutes of Work, 1 Minute of Rest
- 20 Kettlebell Swing (55#/35#)
- 20 Box Jumps (24"/20")
In the balance of the 3 Minutes - AMRAP Hang Clean
- RND 1 - 205#/135#
- RND 2 - 195#/125#
- RND 3 - 175#/115#
- RND 4 - 155#/105#
- RND 5 - 135#/95#
Bootcamp
Day Five
10 Minute EMOM
- 3 TnG Power Snatch, start at 60% 1RM, add 5# each minute
10 Minute EMOM
- 2 TnG Power Clean & Push Jerk, start at 60% 1RM, add 5# each minute
4X10 Front Squat, work to max
4 Sets of max effort unbroken muscle ups, rest 2 minutes
Fitness
Strength
- 1 Mile Run for time
- 800M Run for time
- 400M Run for time
** Rest 2 Minutes between Runs
Competitor
Strength
- 1 Mile Run for time
- 800M Run for time
- 400M Run for time
** Rest 2 Minutes between Runs
Bootcamp
Day Four
- 5X3 Clean from blocks/just above knee, work to max
- 5X3 Jerk from blocks/rack, work to max
- 4 Set of Complex: 5 Pause Ring Dips (3 second at bottom) + Max effort ring dips
- 4X5 Push Press
Fitness
Tabata
4 Rounds - 1 Minute at each Exercise
- Box Jump (24"/20")
- Handstand Push ups
- Muscle ups
- Rest
Competitor
Tabata
4 Rounds - 1 Minute at each Exercise
- Box Jump (24"/20")
- Strict Handstand Push ups
- Strict Muscle ups
- Rest
Bootcamp
Day Three
Fitness
Mobility
3 Rounds
- 400M Run
- 5 Deadlift @ 75% of 1 Rep Max
- 15 Pull ups
*** Final round as many unbroken deadlifts as possible
Competitor
Mobility
3 Rounds
- 400M Run
- 5 Deadlift @ 75% of 1 Rep Max
- 15 Pull ups
*** Final round as many unbroken deadlifts as possible
Bootcamp
Day Two
- 7X2 Snatch from blocks/just above knee, work to max
- 5 Sets of Complex: 3 Pull ups + 3 Chest to bar pull ups + 3 Bar muscle ups
- 4X10 Back Squats, work close to max
Fitness
Strength
For Time
- 200 Double Unders
- 30 Power Clean (155#/105#)
- 30 Push ups
Competitor
Strength
For Time
- 200 Double Unders
- 30 Power Clean (185#/125#)
- 30 Ring Dips
Bootcamp
Day One
- 5X3 Pause Snatch, 3 count @ knee, work to max
- 5X3 Pause Clean, 3 count @ knee, work to max
- 5X3 Power/Push Jerk + 2 Jerk Grip Overhead Squat, work to max
- 5 Sets of 2 Minute Holds in the Hollow & Arch positions, rotate every 30 seconds
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
- 1 Rep Max Snatch
- 1 Rep Max Clean & Jerk
Fitness
Partner WOD
1) A: 50 Calorie Row
B: Hold a barbell at top of deadlift (225#/155#)
2) A: 75 GHD Sit ups
B: Hollow Rock Holds
3) A: 100 Wall Balls (20#/14#)
B: Hold at bottom of overhead squat (45#/35#)
4) A: 100 Pull ups
B: Hang from bar
Competitor
Partner WOD
1) A: 50 Calorie Row
B: Hold a barbell at top of deadlift (225#/155#)
2) A: 75 GHD Sit ups
B: Hollow Rock Holds
3) A: 100 Wall Balls (20#/14#)
B: Hold at bottom of overhead squat (45#/35#)
4) A: 100 Pull ups
B: Hang from bar
Bootcamp
Day Six
Fitness
7 Minute EMOM
- 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
10 Minute Time Cap
10-9-8-7-6-5-4-3-2-1
- Front Squat @ 60% of 1 Rep Max
1-2-3-4-5-6-7-8-9-10
- Burpee Box Jump Over (24"/20)
** Alternate Front Squat/Burpee Box Jump
Competitor
7 Minute EMOM
- 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
10 Minute Time Cap
10-9-8-7-6-5-4-3-2-1
- Front Squat @ 60% of 1 Rep Max
1-2-3-4-5-6-7-8-9-10
- Burpee Box Jump Over (24"/20)
** Alternate Front Squat/Burpee Box Jump
Bootcamp
Day Five
10 Minute EMOM
- 3 TnG Power Snatch, begin at 60% 1RM add 5-10# each minute
10 Minute EMOM
- 2 TnG Power Clean + Jerk, begin at 60% 1RM add 5-10# each minute
4X10 Front Squat, work to heavy
4 Sets of Complex: 2 Strict Muscle ups followed by max effort kipping muscle ups
Fitness
Tabata
- Air Squats + Kettlebell Swing
- 4 Rounds Tabata Thruster (95#/65#)
- 4 Rounds Tabata Pull ups
Rest 1 Minute
- 4 Rounds Tabata Clean (95#/65#)
- 4 Rounds Tabata Dip
Rest 1 Minute
- 4 Rounds Tabata Sumo Deadlift High Pull (95#/65#)
- 4 Rounds Tabata Handstand push ups
Competitor
Tabata
- Air Squats + Kettlebell Swing
- 4 Rounds Tabata Thruster (135#/95#)
- 4 Rounds Tabata Pull ups
Rest 1 Minute
- 4 Rounds Tabata Clean (135#/95#)
- 4 Rounds Tabata Dip
Rest 1 Minute
- 4 Rounds Tabata Sumo Deadlift High Pull (135#/95#)
- 4 Rounds Tabata Handstand push ups
Bootcamp
Day Four
- 5X3 Clean from block/just above knee, work to max
- 5X3 Jerk form block/rack, work to max
- 4 Sets of: 5 Ring dips with a 3 second pause at bottom of dip + max effort kipping ring dips
- 4X5 Push Press, work to max
Fitness
7 Minute EMOM
- 3 Touch and Go Squat Snatch
For Time
- 5 Power Snatch (135#/95#)
- 40 Double Unders
- 10 Power Snatch (115#/75#)
- 40 Double Unders
- 20 Power Snatch (75#/55#)
- 40 Double Unders
Competitor
7 Minute EMOM
- 3 Touch and Go Squat Snatch
For Time
- 5 Power Snatch (185#/125#)
- 40 Double Unders
- 10 Power Snatch (165#/110#)
- 40 Double Unders
- 20 Power Snatch (125#/85#)
- 40 Double Unders
Bootcamp
Day Three
Fitness
Strength
50-40-30-20-10
15-12-9-6-3
** Alternate Wall Ball/Deadlift
Competitor
Strength
50-40-30-20-10
15-12-9-6-3
** Alternate Wall Ball/Deadlift
Bootcamp
Day Two
- 7X3 Snatch from block/just above knee, work to max
- 5 Sets of Complex: 3 Pull ups + 3 Chest to bar pull ups + 3 Bar muscle ups, goal is unbroken
- 4X10 Back Squat
Fitness
Mobility
For Time
- 400M Run
- 26 Hand release push ups
- 400M Run
- 26 Kettlebell Swing (55#/35#)
- 400M Run
- 26 GHD Sit ups
- 400M Run
- 26 Hip Extensions
- 400M Run
- 26 Double Unders
- 400M Run
- 26 Box Jumps (24"/20")
Competitor
Mobility
For Time
- 400M Run
- 26 Hand release push ups
- 400M Run
- 26 Kettlebell Swing (55#/35#)
- 400M Run
- 26 GHD Sit ups
- 400M Run
- 26 Hip Extensions
- 400M Run
- 26 Double Unders
- 400M Run
- 26 Box Jumps (24"/20")
Bootcamp
Day One
- 5X3 Pause Snatch, 3 count at knee, work to max
- 5X3 Pause Clean, 2 count at knee, work to max
- 5X3 Power/Push Jerk + 2 Jerk Grip Overhead Squat, find max
- 5 Sets of 2 Minute Holds in Hollow & Arch positions, rotate every 30 seconds, unbroken