Fitness
Skill
- Muscle up progression + Double Unders
3 Rounds
- 15 Overhead Squat (95#/65#)
- 15 Pull ups
Rest 3 Minutes
3 Rounds
- 7 Overhead Squats (135#/#95)
- 7 Burpee Pull ups
Competitor
Skill
- Muscle up progression + Double Unders
3 Rounds
- 15 Overhead Squat (95#/65#)
- 15 Pull ups
Rest 3 Minutes
3 Rounds
- 7 Overhead Squats (135#/#95)
- 7 Burpee Pull ups
Bootcamp
Day Five
7 Minute EMOM
- 3 TnG Power Snatch @ 70% of 1RM
7 Minute EMOM
- 2 TnG Power Clean & Push Jerk @ 70% of 1RM
Front Squats
4X1:00 Max Effort Strict Handstand push ups
Fitness
Strength - Push Jerk
- 4 Sets, max reps @ 90% of 1RM
7 Minute AMRAP
- 1 Power Clean (135#/95#)
- 1 Push up
- 2 Power Clean (135#/95#)
- 2 Push up
- 3 Power Clean (135#/95#)
- 3 Push up
- 4 Power Clean (135#/95#)
- 4 Push up
- Continue Sequence: 5/5, 6/6, etc.
Competitor
Strength - Push Jerk
- 4 Sets, max reps @ 90% of 1RM
7 Minute AMRAP
- 1 Power Clean (185#/125#)
- 1 Push up
- 2 Power Clean (185#/125#)
- 2 Push up
- 3 Power Clean (185#/125#)
- 3 Push up
- 4 Power Clean (185#/125#)
- 4 Push up
- Continue Sequence: 5/5, 6/6, etc.
Bootcamp
Day Four
- 3 Position Clean: Power, Hang, Floor + Jerk - 5X1@70%
- 4X8 Strict Ring Dips
- 4X3 Jerk grip BTN Push Press + 2 Jerk Grip Overhead squat @ 80% of max for the complex
Fitness
Mobility
21-15-9
- Power Snatch (95#/65#)
- Toes to Bar
Competitor
Mobility
21-15-9
- Power Snatch (135#/95#)
- Toes to Bar
Bootcamp
Day Three
Fitness
Strength - Deadlift
- 3 Reps @ 70%
- 3 Reps @ 80%
- 3 Reps @90%
15 Minute AMRAP
- 2 Rope Climbs
- 20 Wall balls (20#/14#)
- 200M Run
Competitor
Strength - Deadlift
- 3 Reps @ 70%
- 3 Reps @ 80%
- 3 Reps @90%
15 Minute AMRAP
- 2 Rope Climbs
- 20 Wall balls (20#/14#)
- 200M Run
Bootcamp
Day Two
- 3 Position Snatch: Power, Hang, Floor: 5X1@70%
- 4X Max effort unbroken Chest to bar pull ups
- 4X5 Back Squats @ 80% of 5 Rep Max
Fitness
Annie
50-40-30-20-10
- Double Unders
- Ab mat Sit ups
10 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Kettlebell Swings (55#/35#)
Rest 3 Minutes
Competitor
Annie
50-40-30-20-10
- Double Unders
- Ab mat Sit ups
10 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Kettlebell Swings (55#/35#)
Rest 3 Minutes
Bootcamp
Day One
- Hang Snatch, just above knee: 1X5@70%, 1X5@80%, 1X3@85%, 1X2@90%, 1X3@85%
- Hang Clean, just above knee: 1X5@70%, 1X5@80%, 1X3@85%, 1X2@90%, 1X3@85%
- Jerk from blocks/rack: 1X5@70%, 1X5@80%, 1X3@85%, 1X2@90%, 1X3@85%
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
Skill
- Handstand walks + Deficit handstand push ups
In 12 Minutes Complete 5 Rounds of:
- 12 Shoulder to Overhead (115#/75#)
- 50 Double Unders
In Remaining Time, AMRAP Burpees
Competitor
Skill
- Handstand walks + Deficit handstand push ups
In 12 Minutes Complete 5 Rounds of:
- 12 Shoulder to Overhead (155#/105#)
- 50 Double Unders
In Remaining Time, AMRAP Muscle ups
Bootcamp
Day Six
Fitness
10 Minute EMOM
21-15-9 Reps
- Row (Calories)
- Hang Power Clean & Jerk (115#/75#)
Competitor
10 Minute EMOM
21-15-9 Reps
- Row (Calories)
- Hang Power Clean & Jerk (115#/75#)
Bootcamp
Day Five
7 Minute EMOM
- 3 TnG Power Snatch, begin @ 65% 1RM then add weight each minute
7 Minute EMOM
- 2 TnG Power Clean & Push Jerk, begin @ 65% 1RM then add weight each minute
Front Squat
- 4X5 + 1X ME, work to 5RM then 1 ME unbroken set @ 90% of 5RM
4 Sets max effort strict handstand push ups
Fitness
Mobility
For Time
- 400M Run
- 20 Handstand push ups
- 400M Run
- 20 Pistols
- 400M Run
- 20 Strict Pull ups
- 400M Run
- 20 Burpees
Competitor
Mobility
For Time
- 400M Run
- 20 Handstand push ups
- 400M Run
- 20 Pistols
- 400M Run
- 20 Strict Pull ups
- 400M Run
- 20 Burpees
Bootcamp
Day Four
- 2 Reps, 3 Position Clean + 1 Jerk, Power-Hang-Floor: 1X1@60%, 1X1@65%, 21@70%
- 4X8 Strict Ring Dips
- 4X3 Push Press + 2 Jerk Grip Overhead Squat
Fitness
Strength - Push Jerk
- 3 Sets, Max Reps @ 85% 1RM
For Time:
- 750M Row
- 50 Toes to Bar
- 750M Row
Competitor
Strength - Push Jerk
- 3 Sets, Max Reps @ 85% 1RM
For Time:
- 750M Row
- 50 Toes to Bar
- 750M Row
Bootcamp
Day Three
Fitness
Mobility
6 Rounds, each exercise starts at the top of the minute
- Bench Press @ 75% Bodyweight
- 5 Weighted Pull ups
- 5 Weighted Sit ups
- 5 Kettlebell Sumo Deadlift Highpull (70#/55#)
- 5 Strict Toes to Bar
Competitor
Mobility
6 Rounds, each exercise starts at the top of the minute
- Bench Press @ 75% Bodyweight
- 5 Weighted Pull ups
- 5 Weighted Sit ups
- 5 Kettlebell Sumo Deadlift Highpull (70#/55#)
- 5 Strict Toes to Bar
Bootcamp
Day Two
- 2 Reps, 3 Position Snatch, Power-Hang-Floor: 1X1@60%, 1X1@65%, 2X1@70%
- 5 Sets: 2 Pull ups + 3 Chest to bar pull ups + 4 Bar Muscle ups
- 4X5+1XME Back Squat - Work to near 5RM then 1 ME unbroken set @90% of 5RM
Fitness
Strength - Deadlift
- 5 Reps @ 65%
- 5 Reps @ 75%
- 5 Reps @ 85%
3 Rounds
- 10 Hang Power Cleans (95#/65#)
- 10 Front Squats (95#/65#)
- 10 Ring Dips
Competitor
Strength - Deadlift
- 5 Reps @ 65%
- 5 Reps @ 75%
- 5 Reps @ 85%
3 Rounds
- 10 Hang Power Cleans (135#/95#)
- 10 Front Squats (135#/95#)
- 10 Muscle ups
Bootcamp
Day One
- Hang Snatch, just above knee: 1X5@70%, 1X5@80%, 2X3@85%, 1X5@80%
- Hang Clean, just above knee: 1X5@70%, 1X5@80%, 2X3@85%, 1X5@80%
- Jerk from block/rack: 1X5@70%, 1X5@80%, 2X3@85%, 1X5@80%
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
- 3 Attempts to find 1 Rep Max Snatch
- 3 Attempts to find 1 Rep Max Clean & Jerk
Fitness
Mobility
Tatsiana Citizenship WOD - "Murica"
Partner
400M Weighted Run
30-20-10
- Chest to bar pull ups
- Thruster (95#/65#)
- GHD Sit ups
400M Weighted Run
Cash-Out (not timed)
- 2 Sets of 30 Leg Throw downs
Competitor
Mobility
Tatsiana Citizenship WOD - "Murica"
Partner
400M Weighted Run
30-20-10
- Muscle ups
- Thruster (135#/95#)
- GHD Sit ups
400M Weighted Run
Cash-Out (not timed)
- 2 Sets of 30 Leg Throw downs
Bootcamp
Day Six
Fitness
Strength - Back Squat
- 5 Reps @ 75%
- 3 Reps @ 85%
- 1 Rep @ 95%
10 Minute AMRAP
- 15 Deqdlift (95#/65#)
- 12 Hang Power Clean (95#/65#)
- 9 Shoulder to Overhead (95#/65#)
Competitor
Strength - Back Squat
- 5 Reps @ 75%
- 3 Reps @ 85%
- 1 Rep @ 95%
10 Minute AMRAP
- 15 Deqdlift (135#/95#)
- 12 Hang Power Clean (135#/95#)
- 9 Shoulder to Overhead (135#/95#)
Bootcamp
Day Five
7 Minute EMOM
- 3 TnG Power Snatch, begin @ 60% of 1RM, add weight each minute
7 Minute EMOM
- 2 TnG Power Power Clean & Push Jerk, begin @ 60% of 1RM, add weight each minute
Front Squat
- 4X5 + 1XME - work to 5RM then 1ME unbroken set @80% of 5RM
4 Sets max effort strict handstand push ups
Fitness
Strength - Push Press
- 5 Sets of 1 Rep @ 95% of 1 Rep Max
For Time
- 300M Row
- 20 Push Press (115#/75#)
- 300M Row
- 15 Push Press (115#/75#)
- 300M Row
- 10 Push Press (115#/75#)
- 300M Row
- 5 Push Press (115#/75#)
Competitor
Strength - Push Press
- 5 Sets of 1 Rep @ 95% of 1 Rep Max
For Time
- 300M Row
- 20 Push Press (135#/95#)
- 300M Row
- 15 Push Press (135#/95#)
- 300M Row
- 10 Push Press (135#/95#)
- 300M Row
- 5 Push Press (135#/95#)
Bootcamp
Day Four
- 2 Rep 3 Position Clean + 1 Jerk, Power, Hang Floor. 1X1@55%, 1X1@60%, 1X1@65%, 1X1@70%
- 4X8 Paused Strict Ring Dips, 3 count at bottom + top
- 4X3 Push Press + 2 Jerk Grip Overhead squat
Fitness
Mobility
Double Under Practice
8 Minute AMRAP
- 30 Double Unders
- 15 Snatch (75#/55#)
Competitor
Mobility
Double Under Practice
8 Minute AMRAP
- 30 Double Unders
- 15 Snatch (115#/75#)
Bootcamp
Day Three
Fitness
Strength
- 3-3-3-3 Weighted Ring Dips
- 3-3-3-3 Weighted Pull ups
15-12-9 Reps
- Thruster (115#/75#)
- Strict Pull ups
Competitor
Strength
- 3-3-3-3 Weighted Ring Dips
- 3-3-3-3 Weighted Pull ups
15-12-9 Reps
- Thruster (135#/95#)
- Weighted Pull up (45#/35#)
Bootcamp
Day Two
- 3 Position Snatch, 2 Reps at each position: Power, Hang, Floor. 1X1@55%, 1X1@60%, 1X1@65%, 1X1@70%
- 5 Sets of: 3 Toes to bar + 4 Pull ups + 5 Chest to bar pull ups
- 4X5+1XME Back Squats, work to near 5RM then 1 ME unbroken set @90% of 5RM
Fitness
Strength
8 Minute EMOM
- Snatch Balance 2 Reps @ 75% of 1 Rep Max
3 Rounds
- 800M Run
- 12 Power Clean (135#/95#)
Competitor
Strength
8 Minute EMOM
- Snatch Balance 2 Reps @ 75% of 1 Rep Max
3 Rounds
- 800M Run
- 12 Power Clean (185#/125#)
Bootcamp
Day One
- Hang Snatch, just above knee: 1X5@70%, 1X5@80%, 1X5@85%, 1X5@80%
- Hang Clean, just above knee: 1X5@70%, 1X5@80%, 1X5@85%, 1X5@80%
- Jerk from blocks/rack: 1X5@70%, 1X5@80%, 1X5@85%, 1X5@80%
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
- 3 Attempts to find 1 Rep Max Snatch
- 3 Attempts to find 1 Rep Max Clean & Jerk
Fitness
Mobility
For Time:
- 1 Mile Run
- 20 Handstand push ups
- 20 Kettlebell Swing (70#/55#0
- 20 GHD Sit ups
- 20 Pull ups
** EMOM - 5 Burpees (excluding the run)
Competitor
Mobility
For Time:
- 1 Mile Run
- 20 Handstand push ups
- 20 Kettlebell Swing (70#/55#0
- 20 GHD Sit ups
- 20 Pull ups
** EMOM - 5 Burpees (excluding the run)
Bootcamp
Day Six
Fitness
Strength - Push Press
- 4 Sets, max reps @ 90% of 1 Rep Max
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Competitor
Strength - Push Press
- 4 Sets, max reps @ 90% of 1 Rep Max
10-9-8-7-6-5-4-3-2-1
1-1-2-2-3-3-4-4-5-5
Bootcamp
Day Five
7 Minute EMOM
- 3 TnG Power Snatch, start at 60% 1RM, add weight each minute
7 Minute EMOM
- 2 TnG Power Clean & Push Jerks, start at 60% 1RM, add weight each minute
4X5 + 1 ME Front Squat
- Work to 5 RM, then 1 ME unbroken set @ 90% 5RM
4 Sets max effort strict Handstand push ups
Fitness
3 Rounds
- 100M Sprint
- 15 Abmat Sit ups
- 10 Good Mornings
3 Rounds
- 75 Double Unders
- 50 Air Squats
- 25 Calorie Row
Competitor
3 Rounds
- 100M Sprint
- 15 Abmat Sit ups
- 10 Good Mornings
3 Rounds
- 75 Double Unders
- 50 Air Squats
- 25 Calorie Row
Bootcamp
Day Four
- 3 Position Clean + 1 Jerk, 2 Reps from each position (Power, Hang, Floor): 1X1@50%, 1X1@55%, 1X1@60%, 1X1@65%
- 4X8 Paused Strict Ring Dips, 3 count pause at bottom + 3 count pause at lockout. Add weight if too easy
- 4X3 Push Press + 2 Jerk Grip Overhead Squat
Fitness
Strength - Back Squat
- 3 Reps @ 70% 1RM
- 3 Reps @ 80% 1RM
- 3 Reps @ 90% 1RM
"The Pump"
10-9-8-7-6-5-4-3-2-1
- Strict Press (95#/65#)
- Strict Pull ups
Competitor
Strength - Back Squat
- 3 Reps @ 70% 1RM
- 3 Reps @ 80% 1RM
- 3 Reps @ 90% 1RM
"The Pump"
10-9-8-7-6-5-4-3-2-1
- Strict Press (95#/65#)
- Strict Pull ups
Bootcamp
Day Three
Fitness
2 Rounds
- 200M Run
- 10 Pistols
- 20 Second Ring Holds in up position
10 Minute AMRAP
- 21 Push ups
- 15 Deadlift (135#/95#)
- 9 Hang Clean (135#/95#)
Competitor
2 Rounds
- 200M Run
- 10 Pistols
- 20 Second Ring Holds in up position
10 Minute AMRAP
- 21 Push ups
- 15 Deadlift (135#/95#)
- 9 Hang Clean (135#/95#)
Bootcamp
Day Two
- 3 Position Snatch, 2 Reps from each position (Power, Hang, Floor): 1X1@50%, 1X1@55%, 1X1@60%, 2X1@65%
- 5 Sets of: 5 Strict Toes to Bar + 4 Strict Pull ups + 3 Bar Muscle ups, Rest 2 Minutes
- 4X5 + 1XME Back Squat - Work to near 5RM, then 1 ME unbroken Set @ 90% of 5 RM
Fitness
Strength
- 2-2-2-2-2 Power Snatch @ 80-90% 1 Rep Max
5 Rounds
- 15 Power Snatch (75#/55#)
- 7 Chest to Bar Pull ups
- 7 Dips
Competitor
Strength
- 2-2-2-2-2 Power Snatch @ 80-90% 1 Rep Max
5 Rounds
- 15 Power Snatch (95#/75#)
- 7 Muscle ups
Bootcamp
Day One
- Hang Snatch, just above knee: 1X5 @70%, 1X5@75%, 1X5@80%, 1X5@75%
- Hang Clean, just above knee: 1X5 @70%, 1X5@75%, 1X5@80%, 1X5@75%
- Jerk from blocks/rack: 1X5@ 70%, 1X5@75%, 1X5@80%, 1X5@75%
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
- 3 Attempts at 1 Rep Max Snatch
- 3 Attempts at 1 Rep Max Clean & Jerk
Fitness
Mobility
Strength
12 Minute AMRAP
- 100M Sprint
- 15 Box Jumps (24"/20")
- 1 Rope Climb
Competitor
Mobility
Strength
12 Minute AMRAP
- 100M Sprint
- 15 Box Jumps (24"/20")
- 1 Rope Climb
Bootcamp
Day Six
Fitness
"The Lighter Seven" - 7 Rounds
- 7 Push ups or Handstand push ups
- 7 Thruster (95#/65#)
- 7 Knees to elbows
- 7 Deadlift (185#/125#)
- 7 Burpees
- 7 Kettlebell Swing (55#/35#)
- 7 Pull ups
Competitor
"The Seven" - 7 Rounds
- 7 Handstand push ups
- 7 Thruster (135#/95#)
- 7 Knees to elbows
- 7 Deadlift (245#/165#)
- 7 Burpees
- 7 Kettlebell Swing (70#/55#)
- 7 Pull ups
WOD in honor of the 7 CIA officers killed in 2009 in Afghanistan
Bootcamp
Day Five
7 Minute EMOM
- 3 TnG Power Snatch, start @ 60% of 1RM and increase weight each minute
7 Minute EMOM
- 2 TnG Power Clean + Push Jerk, start @ 60% of 1RM and increase weight each minute
Front Squat
4 Sets of max effort strict Handstand push ups
Fitness
Mobility
5 Rounds, each starting on 3-minute clock
- 15 GHD Sit ups
- 15 Hip Extensions
- 10 Front Squat @ body weight
Competitor
Mobility
5 Rounds, each starting on 3-minute clock
- 15 GHD Sit ups
- 15 Hip Extensions
- 10 Front Squat @ body weight
Bootcamp
Day Four
- 3 Position Clean & Jerk, 2 reps from each position: Power, Hang, Floor. 1 Set each at 50%, 55%, 60%, 65%
Fitness
Strength
- 5 Rep Max Shoulder to Overhead
5 Minute AMRAP
- Shoulder Press (115#/75#)
- Each time break, do 50 Double unders
Rest 3 Minutes
5 Minute AMRAP
- Hang Power Clean (185#/125#)
- Each time break, do 30 Air Squats
Competitor
Strength
- 5 Rep Max Shoulder to Overhead
5 Minute AMRAP
- Shoulder Press (115#/75#)
- Each time break, do 50 Double unders
Rest 3 Minutes
5 Minute AMRAP
- Hang Power Clean (185#/125#)
- Each time break, do 30 Air Squats
Bootcamp
Day Three