Fitness
Strength
"Jackie's Sister"
- 30 Pull ups
- 50 Thrusters (45#/35#)
- 1000M Row
Competitor
Strength
"Jackie's Sister"
- 30 Pull ups
- 50 Thrusters (45#/35#)
- 1000M Row
Bootcamp
Day One
15 Minute EMOM
- 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Front Squat
Fitness
- Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
Competitor
- Open Gym from 10 am to 12 pm, Members & Experienced CrossFit People Only
Bootcamp
Day Seven
- 5X2 Power Snatch
- 5X2 Low Hang Snatch Pull
- 5X2 Snatch Grip Push Press from behind the neck
- 3 Sets of Bar Complex: 6 Toes to bar + 5 Chest to bar pull ups + 4 Toes to bar + 3 Chest to bar pull ups, all without coming off the bar
Fitness
PUSH Flight Simulator
- Unbroken Double Unders: 5-10-15-20-25-20-15-10-5
Partner - 20 Minute AMRAP
- 13 Chest to bar pull ups
- 10 Handstand push ups
- 10 Deadlifts (185#/125#)
Competitor
PUSH Flight Simulator
- Unbroken Double Unders: 5-10-15-20-25-20-15-10-5
Partner - 20 Minute AMRAP
- 13 Chest to bar pull ups
- 10 Handstand push ups
- 10 Deadlifts (185#/125#)
Bootcamp
Day Six
Fitness
Strength
- Deadlift 1 Rep Max OR 3-3-3 Reps
3 Rounds
- 400M Run
- 20 Box Jumps (30"/24")
Competitor
Strength
- Deadlift 1 Rep Max OR 3-3-3 Reps
3 Rounds
- 400M Run
- 20 Box Jumps (30"/24")
Bootcamp
Day Five
Snatch
- 3 Quick Singles @ 50%
- 3 Quick Singles @ 55%
- 3 Quick Singles @ 60%
- 2 Quick Singles @ 65%
- 2 Quick Singles @ 70%
- 2 Quick Singles @ 75%
- 1 Quick Single @ 80%
- 1 Quick Single @ 85%
- 1 Quick Single @ 90%
Fitness
Strength
- Back Squat 1 Rep Max OR 3-3-3 Reps
21-15-9 Reps
- Back Squats (175#/115#)
- GHD Sit ups
Competitor
Strength
- Back Squat 1 Rep Max OR 3-3-3 Reps
21-15-9 Reps
- Back Squats (225#/155#)
- GHD Sit ups
Bootcamp
Day Four
- 1 Rep Max Power Clean
- Work up to 5 Rep Max Front Squat
Fitness
Strength
- Push Jerk 1 Rep Max OR 3-3-3 Reps
10 Minute AMRAP
- 3 Pull ups
- 5 Push ups
- 7 Sit ups
- 9 Kettlebell Swing (55#/35#)
Competitor
Strength
- Push Jerk 1 Rep Max OR 3-3-3 Reps
10 Minute AMRAP
- 3 C2B Pull ups
- 5 Clapping Push ups
- 7 Toes to bar
- 9 Kettlebell Swing (70#/55#)
Bootcamp
Day Three
Fitness
Mobility
10 Rounds
- 200M Run
- 10 Burpees
- 5 Dumbbell Thrusters (45#/25#)
Competitor
Mobility
10 Rounds
- 200M Run
- 10 Burpees
- 5 Dumbbell Thrusters (65#/45#)
Bootcamp
Day Two
Deadlifts
Strict Press
Fitness
3 Rounds
- 10 Hip Extensions
- 10 Back Extensions
- 10 Hip & Back Extensions
- 30 Second Overhead plate-hold
"DT - 5 Rounds
- 12 Deadlifts (155#/105#)
- 9 Hang Power Cleans (155#/105#)
- 6 Push Jerks (155#/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20th, 2009 supporting operations in OEF when his vehicle was struck by an IED.
Competitor
3 Rounds
- 10 Hip Extensions
- 10 Back Extensions
- 10 Hip & Back Extensions
- 30 Second Overhead plate-hold
"DT - 5 Rounds
- 12 Deadlifts (155#/105#)
- 9 Hang Power Cleans (155#/105#)
- 6 Push Jerks (155#/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20th, 2009 supporting operations in OEF when his vehicle was struck by an IED
Bootcamp
Day One
5 Minute AMRAP
- 5 Muscle ups
- 10 Clean (155#/105#)
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 Clean
- 1 Rep Max Weighted Pull up
- 500M Row
Fitness
"Get Big or Die Trying"
30 Minute EMOM - 6 Rounds
- 3 Back Squat @ 75-85% or 1RM
- 5 Strict Weighted Pull ups
- 7 Strict Dumbbell Press
- 9 Inclined Push ups
- 7 Sit ups w/ Weight Plate held OH
Competitor
"Get Big or Die Trying"
30 Minute EMOM - 6 Rounds
- 3 Back Squat @ 75-85% or 1RM
- 5 Strict Weighted Pull ups
- 7 Strict Dumbbell Press
- 9 Inclined Push ups
- 7 Sit ups w/ Weight Plate held OH
Bootcamp
Day Six
Fitness
Strength
- Push Press 1 Rep Max OR 3-3-3 Reps
42-30-18 Reps
- Wall Balls (20#/14#)
- Sumo Deadlift High Pull (75#/55#)
- Box Jumps (24"/20")
- Push Press (75#/55#)
Competitor
Strength
- Push Press 1 Rep Max OR 3-3-3 Reps
42-30-18 Reps
- Wall Balls (20#/14#)
- Sumo Deadlift High Pull (75#/55#)
- Box Jumps (24"/20")
- Push Press (75#/55#)
Bootcamp
Day Five
CrossFit Open 15.4 - 8 Minute AMRAP
- Ascending Ladder by 3 Reps of HSPU + Clean (185#/125#)
Fitness
Skill
Mobility - 3 Rounds
- 10 Med Ball Cleans
- 2 Banded Sprints/Partner
2013 Regional Event 7 - 4 Rounds
- 2 Rope Climbs
- 100' Sprint
- 4 Squat Clean (225#/135#)
- 100' Sprint
Competitor
Skill
Mobility - 3 Rounds
- 10 Med Ball Cleans
- 2 Banded Sprints/Partner
2013 Regional Event 7 - 4 Rounds
- 2 Rope Climbs
- 100' Sprint
- 4 Squat Clean (225#/135#)
- 100' Sprint
Bootcamp
Day Four
Clean Complex
5 Minute EMOM
- 3 Power Clean + 3 Front Squat + 3 Jerk
5 Minute EMOM
- 2 Power Clean + 2 Front Squat + 2 Jerk
5 Minute EMOM
- 1 Power Clean + 1 Front Squat + 1 Jerk
Fitness
Strength
- Overhead Squat 1 Rep Max OR 3-3-3 Reps
"Strict Lynne" - 5 Rounds
- Bench Press (BW/75% BW) - Max Reps
- Strict Pull ups - Max Reps
Competitor
Strength
- Overhead Squat 1 Rep Max OR 3-3-3 Reps
"Strict Lynne" - 5 Rounds
- Bench Press (BW/75% BW) - Max Reps
- Strict Pull ups - Max Reps
Bootcamp
Day Three
Fitness
Skill
"Marco" - 3 Rounds
- 21 Pull ups
- 15 Handstand push ups
- 9 Thruster (95#/65)
Competitor
Skill
"Marco" - 3 Rounds
- 21 Pull ups
- 15 Handstand push ups
- 9 Thruster (135#/95)
Bootcamp
Day Two
3 X 10 Back Squat
5 Rounds For Time
- 10 Handstand Push ups
- 10 Ring Dips
- 10 Push ups
- 300M Row
Fitness
Strength
- Snatch 1 Rep Max OR 3-3-3 Reps
5 Rounds, starting every 3 Minutes
- 10 Toes to Bar
- 15 Deadlifts (95#/65#)
- Max Unbroken Reps of Overhead Squat (95#/65#)
** Score is total # of OHS Reps
Competitor
Strength
- Snatch 1 Rep Max OR 3-3-3 Reps
5 Rounds, starting every 3 Minutes
- 10 Toes to Bar
- 15 Deadlifts (135#/95#)
- Max Unbroken Reps of Overhead Squat (135#/95#)
** Score is total # of OHS Reps
Bootcamp
Day One
- 2X10 Overhead Squat
- Isabel - 30 Snatch for time @ 135#/95#
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 Heavy Hang Power Snatch
- 1 Rep Heavy Power Snatch from blocks/below the knee
- 1 Rep Heavy Power Snatch
Fitness
Mobility
For Time
- 21 Pistols
- 15 Power Clean & Jerk (135#/95#)
- 9 Chest to bar pull ups
- 800M Run
- 21 Handstand push ups
- 15 Power Snatch (115#/75#)
- 9 Chest to bar pull ups
Competitor
Mobility
For Time
- 21 Pistols with KB (55#/35#)
- 15 Power Clean & Jerk (185#/125#)
- 9 Muscle ups
- 800M Run
- 21 Strict Handstand push ups
- 15 Power Snatch (165#/110#)
- 9 Muscle ups
Bootcamp
Day Six
Fitness
Strength
- Clean 1 Rep Max OR 3-3-3 Reps
For Time
Competitor
Strength
- Clean 1 Rep Max OR 3-3-3 Reps
For Time
Bootcamp
Day Five
15 Minute EMOM - 1 Squat Clean
- Minute 1 - 5 @ 80%
- Minute 6 - 10 @ 85%
- Minute 11 - 15 @ 90%
Fitness
5 Set of 3 Empty Barbell Bear Complexes
10 Minute AMRAP
- 30 Double Unders
- 15 Power Snatch (75#/55#)
Competitor
5 Set of 3 Empty Barbell Bear Complexes
10 Minute AMRAP
- 30 Double Unders
- 15 Power Snatch (75#/55#)
Bootcamp
Day Four
Fitness
Strength
- Shoulder Press 1 Rep Max OR 3-3-3 Reps
3 Rounds
- 25 Kettlebell Swing (55#/35#)
- 25 Abmat Sit ups
- 25 Hip Extensions or Good Mornings
- 25 Knees to Elbows
Competitor
Strength
- Shoulder Press 1 Rep Max OR 3-3-3 Reps
3 Rounds
- 25 Kettlebell Swing (70#/55#)
- 25 GHD Sit ups
- 25 Hip Extensions
- 25 Knees to Elbows
Bootcamp
Day Three
Fitness
15 Inverted Burpees
"Dell" - For Time
- 25 Burpees
- 400M Med ball Run (20#/14#)
- 25 Weighted pull up with med ball between legs (20#/14#)
- 400M Med ball Run
- 25 Handstand push ups
- 400M Med ball Run
- 25 Chest to bar pull ups
- 400M Med ball Run
- 25 Burpees
Competitor
15 Inverted Burpees
"Dell" - For Time
- 25 Burpees
- 400M Med ball Run (20#/14#)
- 25 Weighted pull up with med ball between legs (20#/14#)
- 400M Med ball Run
- 25 Handstand push ups
- 400M Med ball Run
- 25 Chest to bar pull ups
- 400M Med ball Run
- 25 Burpees
Bootcamp
Day Two
- 5 Sets of max effort strict Handstand push ups
- 7X2 Deadlift, climbing
Fitness
Strength
- Front Squat 1 Rep Max OR 3-3-3 Reps
12-9-6
- Power Clean (115#/75#)
- Thrusters (115#/75#)
Competitor
Strength
- Front Squat 1 Rep Max OR 3-3-3 Reps
12-9-6
- Power Clean (135#/95#)
- Thrusters (135#/95#)
Bootcamp
Day One
- Work up to heavy single Front Squat
- Work up to heavy single 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
- Work up heavy single Overhead Squat
- Work up to heavy single Snatch Balance
- Work up to a heavy single Squat Snatch
- 4X8 Push press, climbing
Fitness
Benchmark Week - Day 6 - Filthy Fifty
For Time
- 50 Box Jumps (24"/20")
- 50 Jumping Pull ups
- 50 Kettlebell Swing (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
Benchmark Week - Day 6 - Filthy Fifty
For Time
- 50 Box Jumps (24"/20")
- 50 Jumping Pull ups
- 50 Kettlebell Swing (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
Fitness
Mobility
Benchmark Week - Day Five - Jeremy
21-15-9
- Overhead Squat (95#/65#)
- Burpees
Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday July 6th, 2006.
Competitor
Mobility
Benchmark Week - Day Five - Amanda
9-7-5
- Muscle up
- Snatch (135#/95#)
Bootcamp
Day Five
15 Minute EMOM
- Minute 1,4,7,10,13: 5 Muscle ups
- Minute 2,5,8,11,14: 10 Weighted Pistols (55#/35#), 5 per side
- Minute 3,6,9,12,15: 10 - 15 Toes to bar
Fitness
3 Rounds
- 10 Good Mornings
- 100M Run
- 10 Burpees
Benchmark Week - Day Four - Christine
3 Rounds
- 500M Row
- 12 Deadlifts, bodyweight
- 21 Box Jumps (20")
Competitor
3 Rounds
- 10 Good Mornings
- 100M Run
- 10 Burpees
Benchmark Week - Day Four - Christine
3 Rounds
- 500M Row
- 12 Deadlifts, bodyweight
- 21 Box Jumps (20")
Bootcamp
Day Four
10 Minute EMOM
Find 1 Rep Max Back Squat
Fitness
3 Rounds
- 5 Bar Kips
- 5 Pike Push ups
- 5 Goblet Squats
Benchmark Week - Day Three - Cindy or Nate
Cindy - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
Nate - 20 Minute AMRAP
- 2 Muscle ups
- 4 Handstand push ups
- 8 Kettlebell Swing (70#/55#)
Chief Petty Officer Nate Hardy killed Sunday February 4th, 2008 during combat operation in Iraq.
Competitor
3 Rounds
- 5 Bar Kips
- 5 Pike Push ups
- 5 Goblet Squats
Benchmark Week - Day Three - Cindy or Nate
Cindy - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
Nate - 20 Minute AMRAP
- 2 Muscle ups
- 4 Handstand push ups
- 8 Kettlebell Swing (70#/55#)
Chief Petty Officer Nate Hardy killed Sunday February 4th, 2008 during combat operation in Iraq.
Bootcamp
Day Three
Fitness
3 Rounds
- 10 Jumping Squats with arms overhead
- 5 Forward arm circles
- 5 Backward arm circles
Benchmark Week - Day Two - Weightlifting Meet
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Competitor
3 Rounds
- 10 Jumping Squats with arms overhead
- 5 Forward arm circles
- 5 Backward arm circles
Benchmark Week - Day Two - Weightlifting Meet
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Bootcamp
Day Two
- Work up to heavy Power Clean & Jerk
- 5X5 Bench Press
Fitness
Mobility
3 Rounds
- 10 Burpees to 6' Target
- 5 Med Ball Cleans
Benchmark Week - Day One - Fran
21-15-9
- Thruster (95#/65#)
- Pull ups
Cool Down
Competitor
Mobility
3 Rounds
- 10 Burpees to 6' Target
- 5 Med Ball Cleans
Benchmark Week - Day One - Fran
21-15-9
- Thruster (95#/65#)
- Pull ups
Cool Down
Bootcamp
Day One
- In 7 Sets find Max: Power Snatch + Hang Squat Snatch + Squat Snatch
- 7X2 Overhead Pause Squats, 5 seconds at the bottom
- 5 Sets of 10-15 unbroken Toes to Bar
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
Strength - Snatch
- 5 Sets of 2 Reps, begin each set every 2 minutes
3-Person Team
- 100 Med ball Squat Cleans (20#/14#)
- 100 Ring Rows
- 100 Burpee Box Jumps (24"/20")
- 100 Med ball Lunges (20#/14#)
Competitor
Strength - Snatch
- 5 Sets of 2 Reps, begin each set every 2 minutes
3-Person Team
- 100 Med ball Squat Cleans (20#/14#)
- 100 Ring Rows
- 100 Burpee Box Jumps (24"/20")
- 100 Med ball Lunges (20#/14#)
Bootcamp
Day Six