Fitness
1 Rep Max Weighted Pull up
- 150 Sit ups w/ 5 push ups every Minute on the Minute
- 3 Minute Rest
- 150 Squats w/ 5 Kettlbell Swing (70#/55#) every Minute on the Minute
Competitor
1 Rep Max Weighted Pull up
- 150 Sit ups w/ 5 push ups every Minute on the Minute
- 3 Minute Rest
- 150 Squats w/ 5 Kettlbell Swings (70#/55#) every Minute on the Minute
Bootcamp
Day Three
Fitness
Mobility
7 Rounds
- 7 Handstand Push ups
- 7 Hang Cleans (115#/75#)
- 7 L-Pull ups
Competitor
Mobility
7 Rounds
- 7 Handstand Push ups
- 7 Hang Cleans (155#/105#)
- 7 L-Pull ups
Bootcamp
Day Two
10 Minute EMOM
- 1 Power Clean + 1 Squat Clean, Climbing
For Time
- 30 Strict Weighted Ring Dips (55#/35#)
- 30 Strict Ring Dips
- 30 Kipping Ring Dips
Fitness
Mobility
10 Minute AMRAP
Buy-in: 800M Run
- 1 Bar Muscle up
- 1 Front Squat (185#/125#)
- 2 Bar Muscle ups
- 2 Front Squat
- 3 Bar Muscle ups
- 3 Front Squats
- 4/4, 5/5.....etc.
Cash-Out
- 2 Rounds of 25 Leg Throwdowns
Competitor
Mobility
10 Minute AMRAP
Buy-in: 800M Run
- 1 Bar Muscle up
- 1 Front Squat (185#/125#)
- 2 Bar Muscle ups
- 2 Front Squat
- 3 Bar Muscle ups
- 3 Front Squats
- 4/4, 5/5.....etc.
Cash-Out
- 2 Rounds of 25 Leg Throwdowns
Bootcamp
Day One
- 1 Rep Max Jerk
- 5X5 Push Press
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
7 Sets of Snatch Complex
- 1 Pocket High Pull + 1 Hang High Pull + 1 Hang Squat
Overhead Squat
Unbroken Chest to Bar Pull ups
Fitness
12 Minute EMOM
10 Rounds
- 5 Deadlift (225#/155# or 70% 1RM)
- 20 Double Unders
Competitor
12 Minute EMOM
10 Rounds
- 5 Deadlift (225#/155# or 70% 1RM)
- 20 Double Unders
Bootcamp
Day Six
Fitness
3 Rounds
- 5 Push ups
- 5 Incline push ups
- 5 Ring or Bar Dips
- 5 Toes to Bar
For Time
- 25 GHD Sit ups
- 1 Muscle up
- 20 GHD Sit ups
- 2 Muscle up
- 15 GHD Sit ups
- 3 Muscle up
- 10 GHD Sit ups
- 4 Muscle up
- 5 GHD Sit ups
- 5 Muscle up
Competitor
3 Rounds
- 5 Push ups
- 5 Incline push ups
- 5 Ring or Bar Dips
- 5 Toes to Bar
For Time
- 25 GHD Sit ups
- 1 Muscle up
- 20 GHD Sit ups
- 2 Muscle up
- 15 GHD Sit ups
- 3 Muscle up
- 10 GHD Sit ups
- 4 Muscle up
- 5 GHD Sit ups
- 5 Muscle up
Bootcamp
Day Five
5 Rounds for time
- 25 Calorie Row
- 5 Muscle ups
1-2-3-4-5-6-7-8-9-10
- Unbroken Strict Handstand push ups, if break a set must redo before moving on
Fitness
7 Minute EMOM
"Can't Feel My Face"
For Time
- 15 Hang Power Clean & Jerk (135#/95#)
- 50 Wall Balls (20#/14#)
- 15 Hang Power Clean & Jerk (135#/95#)
Competitor
7 Minute EMOM
"Can't Feel My Face"
For Time
- 15 Hang Power Clean & Jerk (165#/110#)
- 50 Wall Balls (20#/14#)
- 15 Hang Power Clean & Jerk (165#/110#)
Bootcamp
Day Four
- 6 Minute EMOM: 1 Snatch @ 85%
- 5X1 Jerk, across
- 3X3 Overhead Squat
- 3X10 Back Squat
Fitness
Max Height Box Jump
"Jake's WOD"
15 Minute AMRAP
- 20 Thrusters (45#/35#)
- 15 Box Jumps (24"/20")
- 2 Muscle ups
Competitor
Max Height Box Jump
"Jake's WOD"
15 Minute AMRAP
- 20 Thrusters (45#/35#)
- 15 Box Jumps (24"/20")
- 2 Muscle ups
Bootcamp
Day Three
Fitness
Mobility
"Trap Queen"
500M Row
21-15-9
- Hang Snatch (115#/75#)
- Toes to Bar
500M Row
Competitor
Mobility
"Trap Queen"
500M Row
21-15-9
- Hang Snatch (115#/75#)
- Toes to Bar
500M Row
Bootcamp
Day Two
5 Rounds, Not for time
- 15 Toes to Bar
- 15 Weighted Hip Extensions
For Time
- 30 Strict Handstand push ups
Fitness
Strength
6 Rounds
- 5 Squat Clean Thrusters (95#/65#)
- 200M Run
Competitor
Strength
6 Rounds
- 5 Squat Clean Thrusters (135#/95#)
- 200M Run
Bootcamp
Day One
Snatch
4 Sets of following:
- Max Effort Strict Ring Muscle ups
- Max Effort Kipping Muscle ups
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
"Randy"
- 75 Power Snatch (75#/55#)
For Time
Fitness
Mobility
Partner WOD
21-15-9
- Snatch (95#/65#)
- Pull ups
30 Burpees over the bar
9-15-21
- Power Clean (135#/95#)
- Dips
Competitor
Mobility
Partner WOD
21-15-9
- Snatch (115#/75#)
- Chest to Bar Pull ups
30 Burpees over the bar
9-15-21
- Power Clean (175#/115#)
- Ring Dips
Bootcamp
Day Six
Fitness
Strength
15 Minute AMRAP
- 21 Double Unders
- 15 Shoulder to Overhead (115#/75#)
- 9 Hang Power Clean (115#/75#)
Competitor
Strength
15 Minute AMRAP
- 21 Double Unders
- 15 Shoulder to Overhead (155#/105#)
- 9 Hang Power Clean (155#/105#)
Bootcamp
Day Five
7 Set of Complex
- Pocket High Pull Snatch + Hang High Pull Snatch + Hang Squat Snatch
1-2-3-4-5-6-7-8-9-10 Reps For Time
- Unbroken Chest to Bar Pull ups
Fitness
4 Rounds
- 2 Rope Climbs
- 3 Inchworms
- 4 Shuttle Run Passes (25' each)
- 5 Strict Toes to Bar
Sprints
Competitor
4 Rounds
- 2 Rope Climbs
- 3 Inchworms
- 4 Shuttle Run Passes (25' each)
- 5 Strict Toes to Bar
Sprints
Bootcamp
Day Four
- 7X3 Quick Singes Clean & Jerk, climbing
- 2X10 Front Squat, across
Fitness
8 Minute EMOM
4 Rounds
- 21 Pull ups
- 15 Box Jump Overs (24"/20")
- 9 Deadlifts (255#/175#)
Competitor
8 Minute EMOM
4 Rounds
- 21 Pull ups
- 15 Box Jump Overs (24"/20")
- 9 Deadlifts (255#/175#)
Bootcamp
Day Three
Fitness
Mobility
For Time
800M Run
8 Rounds
- 5 Handstand push ups
- 5 Kettlebell Swing (70#/55#)
800M Run
Competitor
Mobility
For Time
800M Run
8 Rounds
- 5 Handstand push ups
- 5 Kettlebell Swing (70#/55#)
800M Run
Bootcamp
Day Two
4 Rounds, Not for time:
- 20 GHD Sit ups
- 20 Back Extensions
- 20 Ab Mat Sit ups
- 20 Hip Extensions
Fitness
Skill
- Rope Climbs + Muscle up Progressions
10 Minute AMRAP
- 1 Burpee Pull up
- 1 Squat Clean Thruster (135#/95#)
- 2 Burpee Pull ups
- 2 Squat Clean Thruster (135#/95#)
- Ascending Ladder by 1: 3/3, 4/4, 5/5, etc.
Competitor
Skill
- Rope Climbs + Muscle up Progressions
10 Minute AMRAP
- 1 Muslce up
- 1 Squat Clean Thruster (185#/125#)
- 2 Muscle ups
- 2 Squat Clean Thruster (185#/125#)
- Ascending Ladder by 1: 3/3, 4/4, 5/5, etc.
Bootcamp
Day One
- 10 Rep Max TnG Squat Clean
- Find 25% (X) of Max Effort Unbroken Muscle ups - Then 4 Sets of Complex, Goal is unbroken:
- X Muscle ups + X Ring Dips + X Muscle ups
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
- 3X3 Snatch @ 75%
- 2X2 Snatch @ 80%
- 1X1 Snatch @ 85%
- 2X2 Snatch @ 80%
- 3X3 Snatch @ 75%
- 5X10 Back Squat, climbing
Fitness
Strength
5 Minute EMOM
"Clash of Clans" - Partner WOD
- 60 Back Squats (135#/95#)
- 50 Pull ups
- 40 Shoulder to Overhead (135#/95#)
- 60 Front Squats (85#/65#)
- 50 Pull ups
- 40 Shoulder to Overhead (85#/65#)
- 60 Overhead Squats (65#/45#)
- 50 Pull ups
- 40 Shoulder to Overhead (65#/45#)
Competitor
Strength
5 Minute EMOM
"Clash of Clans" - Partner WOD
- 60 Back Squats (135#/95#)
- 50 Pull ups
- 40 Shoulder to Overhead (135#/95#)
- 60 Front Squats (85#/65#)
- 50 Pull ups
- 40 Shoulder to Overhead (85#/65#)
- 60 Overhead Squats (65#/45#)
- 50 Pull ups
- 40 Shoulder to Overhead (65#/45#)
Bootcamp
Day Six
Fitness
Mobility
"McGhee"
30 Minute AMRAP
- 5 Deadlifts (275#/185#)
- 13 Push ups
- 9 Box Jumps (24"/20")
Corporal Ryan C. McGhee was killed in action on May 13th 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA
Competitor
Mobility
"McGhee"
30 Minute AMRAP
- 5 Deadlifts (275#/185#)
- 13 Push ups
- 9 Box Jumps (24"/20")
Corporal Ryan C. McGhee was killed in action on May 13th 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA
Bootcamp
Day Five
For Time
- 50 Toes to Bar
- Rest 2 Minutes
- 50 Strict Pull ups
Fitness
Strength
7 Minute EMOM
3 Rounds
- 400M Run
- 21 Pull ups
- 12 Front Squats (155#/105#)
Competitor
Strength
7 Minute EMOM
3 Rounds
- 400M Run
- 21 Chest to Bar Pull ups
- 12 Front Squats (185#/125#)
Bootcamp
Day Four
- Work up to heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk
- Work up to a heavy Pause Front Squat - 3 Second Hold at the bottom
Fitness
Tabata Pistols
5 Rounds
- 14 DB/KB Walking Lunges (35#/25#)
- 14 Push ups
- 7 Toes to Bar
Competitor
Tabata Pistols
5 Rounds
- 14 DB/KB Walking Lunges (35#/25#)
- 14 Push ups
- 7 Toes to Bar
Bootcamp
Day Three
Fitness
Strength
7 Minute EMOM
For Time
- 1000M Row
- 30 Overhead Squats (95#/65#)
- 30 Pull ups
- 500M Row
- 15 Overhead Squats (95#/65#)
- 15 Pull ups
Competitor
Strength
7 Minute EMOM
For Time
- 1000M Row
- 30 Overhead Squats (135#/95#)
- 30 Chest to Bar Pull ups
- 500M Row
- 15 Overhead Squats (135#/95#)
- 15 Chest to Bar Pull ups
Bootcamp
Day Two
- 2X2 Squat Clean @ 85%
- 2X1 Halting Dead Clean @ 85%, pause for 2 seconds above the knee
- 3X3 Front Squat
Fitness
Labor Day - One Class @ 10 am
"Trevor" - 4 Person Team
- 300 Pull ups
- 400 Push ups
- 500 Ab mat Sit ups
- 600 Squats
US Army SPC Trevor Win'e, killed in action near Mosul, Iraq in 2004.
Competitor
Labor Day - One Class @ 10 am
"Trevor" - 4 Person Team
- 300 Pull ups
- 400 Push ups
- 500 Ab mat Sit ups
- 600 Squats
US Army SPC Trevor Win'e, killed in action near Mosul, Iraq in 2004.
Bootcamp
Day One
- 2X3 Snatch @ 75%
- 3X2 Snatch @ 80%
- 1X1 Snatch @ 85%
- 3X3 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
- 3X20 GHD Sit ups
- 3X20 Hip Extensions
- 4 Sets Max Effort Strict Ring Dips
Fitness
Mobility
3-Person Team WOD
- 100 Deadlifts (115#/75#)
- 80 Hang Power Cleans (115#/75#)
- 60 Front Squats (115#/75#)
- 40 Shoulder to Overhead (115#/75)
- 20 Thrusters (115#/75#)
** EMOM 5 Burpees
Competitor
Mobility
3-Person Team WOD
- 100 Deadlifts (155#/105#)
- 80 Hang Power Cleans (155#/105#)
- 60 Front Squats (155#/105#)
- 40 Shoulder to Overhead (155#/105)
- 20 Thrusters (155#/105#)
** EMOM 5 Burpees
Bootcamp
Day Six
- 5X3 Squat Clean
- 3X3 Back Squat
4 RFT
- 25 Calorie Row
- 16 C2B Pull ups
- 9 Strict Handstand Push ups
Fitness
Strength
7 Minute AMRAP
- Row Calories (18/12)
- 15 Thrusters (95#/65#)
- 12 Chest to bar pull ups
Competitor
Strength
7 Minute AMRAP
- Row Calories (18/12)
- 15 Thrusters (95#/65#)
- 12 Chest to bar pull ups
Bootcamp
Day Five
Fitness
Strength
10 Minute AMRAP
- 4 Handstand Push ups
- 8 Kettlebell Swing (70#/55#)
- 12 GHD Sit ups
Competitor
Strength
10 Minute AMRAP
- 4 Handstand Push ups
- 8 Kettlebell Swing (70#/55#)
- 12 GHD Sit ups
Bootcamp
Day Four
Snatch
- 5X3 Quick Single Squat Snatch @ 75%
- 4X2 Quick Single Squat Snatch @ 80%
- 3X1 Quick Single Squat Snatch @ 85%
Back Squat
Fitness
Skill
- Muscle up + Bar Muscle ups with progressions
"Hulk Hogan"
10 Rounds, starting every 2 Minutes
- 3 Muscle ups
- 5 Power Cleans (185#/135#)
- 7 Burpees
Competitor
Skill
- Muscle up + Bar Muscle ups with progressions
"Hulk Hogan"
10 Rounds, starting every 2 Minutes
- 3 Muscle ups
- 5 Power Cleans (185#/135#)
- 7 Burpees
Bootcamp
Day Three
Fitness
Mobility
For Time
- Bottom to Bottom Air Squats + 1 Mile Run
Competitor
Mobility
For Time
- Bottom to Bottom Air Squats + 1 Mile Run
Bootcamp
Day Two
- Work up to Heavy Power Clean + Squat Clean