Fitness
- Open Gym from 10 am to 12 pm
Competitor
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
2 Rounds
- 100M Farmers Carry Walk
- 10 Burpees
- 10 Squats
- 10 Good Mornings
Partner WOD
- 300 Double Unders
- 100 Deadlifts (205#/135#)
- 50 Front Squats (135#/95#)
Competitor
2 Rounds
- 100M Farmers Carry Walk
- 10 Burpees
- 10 Squats
- 10 Good Mornings
Partner WOD
- 300 Double Unders
- 100 Deadlifts (275#/185#)
- 50 Front Squats (185#/125#)
Bootcamp
Day Six
15 Minute AMRAP
- 15 C2B Pull ups
- 15 Wall Balls (20#/14#)
- 15 Snatch (75#/55#)
- 15 Box Jumps (20#/14#)
Fitness
12 Minute EMOM
40-30-18
(1) Women Row 36-22-14
Competitor
12 Minute EMOM
40-30-18
(1) Women Row 36-22-14
Bootcamp
Day Five - Goat Work
20 Minute EMOM
- ODD: 1-5 Reps of movement you need to work on
- EVEN: 1- 5 Reps of movement you need to work on
Fitness
Mobility
Cindy at the Bar
20 Minute AMRAP
- 5 Hang Power Clean (95#/65#)
- 10 Push Jerk (95#/65#)
- 15 Overhead Squat (95#/65#)
Competitor
Mobility
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 Four
Fitness
4 Sets
- 10 Ring Dips + Max Unbroken HSPU
- Rest 1 Minute between sets
Back Squat
Annie's On the Run
50-40-30-20-10
- Double Unders
- Abmat Situps
** 200M Run after each Round OR 250M Row
Competitor
4 Sets
- 10 Ring Dips + Max Unbroken HSPU
- Rest 1 Minute between sets
Back Squat
Annie's On the Run
50-40-30-20-10
Double Unders
Abmat Situps
** 200M Run after each Round OR 250M Row
Bootcamp
Day Three
- Work up to heavy 3 Rep Push Press
- Work up to heavy 2 Rep Push Jerk
- Work up to heavy 1 Rep Split Jerk
- 3 Rep Heavy Front Squat
Fitness
Superset:
- 3X5 Wall Squat
- 3X8 Hip Lift +Hamstring Curl
Bell
3 Rounds
- 21 Deadlifts (185#/135#)
- 15 Pull ups
- 9 Front Squats (185#/135#)
Air Force Senior Airman Bryan R.Bell, 23, of Erie, PA assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died Jan. 5th 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an IED.
Competitor
Superset:
- 3X5 Wall Squat
- 3X8 Hip Lift +Hamstring Curl
Bell
3 Rounds
- 21 Deadlifts (185#/135#)
- 15 Pull ups
- 9 Front Squats (185#/135#)
Air Force Senior Airman Bryan R.Bell, 23, of Erie, PA assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died Jan. 5th 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an IED.
Bootcamp
Day Two
21-18-15-12-9-6-3 For Time
Fitness
10 Minute EMOM
- 1 Push Press + 1 Push Jerk
Chipper For Time
- 10 Pull ups
- 20 Kettlebell Swings (70#/55#)
- 30 Box Jumps (24"/20")
- 40 Push ups
- 50 Ab mat Sit ups
- 60 Burpees
- 10 Pull ups
Competitor
10 Minute EMOM
- 1 Push Press + 1 Push Jerk
Chipper For Time
- 10 Pull ups
- 20 Kettlebell Swings (70#/55#)
- 30 Box Jumps (24"/20")
- 40 Push ups
- 50 Ab mat Sit ups
- 60 Burpees
- 10 Pull ups
Bootcamp
Day One
- 3X2 Power Clean, heavy
- Work up to heavy complex: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
- 2X10 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
Mobility
Partner WOD - 2 Rounds
- 40 Overhead Squats (95#/65#)
- 40 Toes to Bar
- 20 Squat Snatch (95#/65#)
- 40 Decline Push ups (25#/15# plate or more)
Competitor
Mobility
Partner WOD - 2 Rounds
- 40 Overhead Squats (115#/75#)
- 40 Toes to Bar
- 20 Squat Snatch (115#/75#)
- 20 Bar Muscle ups
Bootcamp
Day Six
Tabata
- C2B Pull ups
- Push ups
- Box Jumps (24"/20")
- Wall Balls 920#/14#)
Fitness
12 Minute EMOM
- Minute 1: 5 Hollow Rocks + 3 Bar Kips + 5 Toes to Bar
- Minute 2: Burpee Broad Jump - 3 Lengths of glass/front room
- Minute 3: 10/7 Calorie Row
Jackie
- 1000M Row
- 50 Thrusters (45#/35#)
- 30 Pull ups
Competitor
12 Minute EMOM
- Minute 1: 5 Hollow Rocks + 3 Bar Kips + 5 Toes to Bar
- Minute 2: Burpee Broad Jump - 3 Lengths of glass/front room
- Minute 3: 10/7 Calorie Row
Jackie
- 1000M Row
- 50 Thrusters (45#/35#)
- 30 Pull ups
Bootcamp
Day Five
10 Minute EMOM
27-21-15-9
- Calorie Row
- Power Snatch (75#/55#)
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 Four
Fitness
Bench Pres
4 Rounds
- 400M Run
- 25 Burpees
- 15 Jerks (135#/95#)
Competitor
Bench Pres
4 Rounds
- 400M Run
- 25 Burpees
- 15 Jerks (135#/95#)
Bootcamp
Day Three
10 Rounds, Every 2 Minutes
- 1 Power Clean + 1 Squat Clean + 1 Front Squat
10 Minute EMOM
- 10 Burpee Box Jumps (24"/20")
Fitness
Superset
- 3X8 Goblet Squat
- 3X8 Good Morning
- 3X8 Box Jump
Ham Sandwich
- 50 Wall Balls (20#/14#)
- 25 Deadlifts (225#/155#)
- 50 Wall Balls (20#/14#)
** EMOM - 5 Burpees
Competitor
Superset
- 3X8 Goblet Squat
- 3X8 Good Morning
- 3X8 Box Jump
Ham Sandwich
- 50 Wall Balls (20#/14#)
- 25 Deadlifts (225#/155#)
- 50 Wall Balls (20#/14#)
** EMOM - 5 Burpees
Bootcamp
Day Two
- 3X10 Front Squats, climbing
3 Rounds, not for time
- 20 GHD Sit ups
- 25 Hip Extensions
Fitness
Front Squat
American Dream
20 Minute AMRAP
- 1 Power Clean (155#/105#)
- 1 Chest to Bar pull up
- 2 Power Cleans
- 2 Chest to Bar pull up
- 3 Power Cleans
- 3 Chest to Bar pull up
- Continue sequence
Competitor
Front Squat
American Dream
20 Minute AMRAP
- 1 Power Clean (205#/145#)
- 1 Muscle up
- 2 Power Cleans
- 2 Muscle up
- 3 Power Cleans
- 3 Muscle up
- Continue sequence
Bootcamp
Day One
- 1 Heavy Snatch, not above 90%
- 2X2 Snatch Push Press @ 1 RM Snatch
- 3X3 Snatch Pull @ 110% of 1 RM Snatch
For Time
- 21-18-15-12-9-6-3 Unbroken C2B pull ups
Fitness
- Open Gym from 10 am to 12 pm, members & experienced CrossFitter's Only
Competitor
- Open Gym from 10 am to 12 pm, members & experienced CrossFitter's Only
Bootcamp
Day Seven
Fitness
20-30-40-50
- Unbroken Kettlebell Swings
Partner "Bull"
- 300 Double Unders
- 75 Overhead Squat (95/65#)
- 75 Pull ups
- 800M Run
Competitor
20-30-40-50
- Unbroken Kettlebell Swings
Partner "Bull"
- 300 Double Unders
- 75 Overhead Squat (135/95#)
- 75 Pull ups
- 800M Run
Bootcamp
Day Six
5 Rounds For Time
- 15 Handstand push ups (Open Standards)
- 75 Double Unders
Fitness
Deadlift
12 Minute AMRAP
- 14 Push ups
- 14 Med Ball Squat Cleans (20#/14#)
- 14 Ab Mat Sit ups
- 14 Handstand push ups
Competitor
Deadlift
12 Minute AMRAP
- 14 Ring Dips
- 14 Pistols
- 14 GHD Sit ups
- 14 Handstand push ups
Bootcamp
Day Five
10 Minute EMOM
For Time
Fitness
Partner's Alternating
1A: Squat Hold
1B: 4 Shuttle Sprints
2A: Squat Hold
2B: Bear Crawl
3A: Groiners
3B: Sprint + 5, 2-for-1 Wall Balls + Sprint
3 Rounds
- 400M Run
- 10 Squat Snatch (95#/65#)
Competitor
Partner's Alternating
1A: Squat Hold
1B: 4 Shuttle Sprints
2A: Squat Hold
2B: Bear Crawl
3A: Groiners
3B: Sprint + 5, 2-for-1 Wall Balls + Sprint
3 Rounds
- 400M Run
- 10 Squat Snatch (135#/95#)
Bootcamp
Day Four
Fitness
Strength
12 Minute AMRAP
- 30 Double Unders
- 10 Clean & Jerk (135#/95#)
- 10 Toes to Bar
Competitor
Strength
12 Minute AMRAP
- 30 Double Unders
- 10 Clean & Jerk (135#/95#)
- 10 Toes to Bar
Bootcamp
Day Three
10 Rounds, Every 2 Minutes
- 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Rowing
- 5 X 300M with 1 Minute Rest between sets
Fitness
5 Minute EMOM
Then
5 Minute EMOM
Tabata
- Push Press (75#/55#)
- Ab mat sit ups
- Sumo Deadlift High Pull (75#/55#)
- Push ups
Competitor
5 Minute EMOM
Then
5 Minute EMOM
Tabata
- Push Press (75#/55#)
- Ab mat sit ups
- Sumo Deadlift High Pull (75#/55#)
- Push ups
Bootcamp
Day Two
14 Minute EMOM
- ODD: Calorie (21/18) Row
- EVEN: 1 Power Clean + 1 Hang Squat Clean, climbing
Fitness
Mobility
4 Rounds
- 5 Handstand push ups
- 10 Power Cleans (135#/95#)
- 15 Burpees
- 20 Kettlebell Swings (55#/35#)
- 25 Wall Balls (20#/14#)
Competitor
Mobility
4 Rounds
- 5 Handstand push ups
- 10 Power Cleans (135#/95#)
- 15 Burpees
- 20 Kettlebell Swings (55#/35#)
- 25 Wall Balls (20#/14#)
Bootcamp
Day One
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
12 Minute EMOM
- Min 1: 8 Romanian Deadlifts (45#/35#)
- Min 2: 40 Second Plank Hold
- Min 3: 40 Double Unders
- Repeat cycle so do 4 of each movements
The Night Watch
21-15-9-15-21
- Wall Balls (20#/14#)
- Box Jump Overs (24"/20")
- 200M Run
Competitor
12 Minute EMOM
- Min 1: 8 Romanian Deadlifts (45#/35#)
- Min 2: 40 Second Plank Hold
- Min 3: 40 Double Unders
- Repeat cycle so do 4 of each movements
The Night Watch
21-15-9-15-21
- Wall Balls (20#/14#)
- Box Jump Overs (24"/20")
- 200M Run
Bootcamp
Day Six
20 Minute EMOM
- ODD: 15 Wall Balls
- EVEN: 7 Chest to Bar pull ups
Fitness
Strength
- 10 Front Squats @ 55%
- Max Effort Push ups
- 10 Front Squats @ 65%
- Max Effort Decline Push ups
- 10 Front Squats @ 75%
- Max Effort Handstand Push ups
12 Minute AMRAP
- 10 Deadlift (95#/65#)
- 10 Power Cleans (95#/65#)
- 10 Push Press (95#/65#)
Competitor
Strength
- 10 Front Squats @ 55%
- Max Effort Push ups
- 10 Front Squats @ 65%
- Max Effort Decline Push ups
- 10 Front Squats @ 75%
- Max Effort Handstand Push ups
12 Minute AMRAP
- 10 Deadlift (95#/65#)
- 10 Power Cleans (95#/65#)
- 10 Push Press (95#/65#)
Bootcamp
Day Five
10 Minute EMOM
Fitness
3 Rounds
- 3 ManMakers
- 2 Turkish Get Ups
- 1-100M Sprint
Make 'Em Say Ugh
- 1000M Row
- 10 Snatch (105#/75#)
- 20 Ring Dips
- 500M Row
- 5 Snatch (105#/75#)
- 10 Ring Dips
Competitor
3 Rounds
- 3 ManMakers
- 2 Turkish Get Ups
- 1-100M Sprint
Make 'Em Say Ugh
- 1000M Row
- 10 Snatch (155#/105#)
- 10 Muscle ups
- 500M Row
- 5 Snatch (155#/105#)
- 5 Muscle ups
Bootcamp
Day Four
Fitness
3 Rounds
- 15 Hip Extensions
- 15 Sit ups
- 10 Wall Balls
10 Minute EMOM
21-15-9
- Overhead Squat (115#/75#)
- Knees to Elbows
Competitor
3 Rounds
- 15 Hip Extensions
- 15 Sit ups
- 10 Wall Balls
10 Minute EMOM
21-15-9
- Overhead Squat (135#/95#)
- Toes to Bar
Bootcamp
Day Three
- 5X5 Unbroken Power Snatch, Climbing
4 Supersets
- 30 Calorie Row
- 10 Strict Handstand push ups
Fitness
Mobility
10 Rounds
- 15 Deadlifts (135#/95#)
- 15 Push ups
Competitor
Mobility
10 Rounds
- 10 Deadlifts (155#/110#)
- 10 Ring Dips
Bootcamp
Day Two
Work up to heavy Complex
- Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
3 Rounds not For Time
- 25 GHD Sit ups
- 30 Hip Extensions
Fitness
Strength
- 10 Back Squats @ 55%
- Max Effort Strict Pull ups
- 10 Back Squats @ 65%
- Max Effort Kipping Pull ups
- 10 Back Squats @ 75%
- Max Effort Chest to Bar Pull ups
"Liftoff"
12 Minute AMRAP
- 3 Snatch (115#/75#)
- 6 Clean & Jerk (115#/75#)
- 9 Chest to Bar Pull ups
- 54 Double Unders
Competitor
Strength
- 10 Back Squats @ 55%
- Max Effort Strict Pull ups
- 10 Back Squats @ 65%
- Max Effort Kipping Pull ups
- 10 Back Squats @ 75%
- Max Effort Chest to Bar Pull ups
"Liftoff"
12 Minute AMRAP
- 3 Snatch (135#/95#)
- 6 Clean & Jerk (135#/95#)
- 9 Chest to Bar Pull ups
- 54 Double Unders
Bootcamp
Day One
- 3X1 Squat Snatch @ 85%
- 1X10 Back Squats
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
Find max set of unbroken Wall Balls
Team Holleyman - Partner WOD
30 Rounds
- 5 Wall Balls (20#/14#)
- 3 Handstand Push ups
- 1 Power Clean (165#/110#)
** One team member must do one full round before the next team member
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group based in Fort Campbell, Kentucky, was killed on August 30th, 2004, when his military vehicle hit an improvised explosive device in Khutaylah, Irag.
Competitor
Find max set of unbroken Wall Balls
Team Holleyman - Partner WOD
30 Rounds
- 5 Wall Balls (20#/14#)
- 3 Handstand Push ups
- 1 Power Clean (225#/155#)
** One team member must do one full round before the next team member
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group based in Fort Campbell, Kentucky, was killed on August 30th, 2004, when his military vehicle hit an improvised explosive device in Khutaylah, Irag.
Bootcamp
Day Six
Back Squat
- 3-5 Sets of 10 Reps within 90% of 10 RM
Press/Military Press
- 3-5 Sets of 10 Reps within 90% of 10 RM
Strict Weighted Pull ups
Fitness
Mobility
30 Minute AMRAP
- 3 Pull ups
- 5 Push ups
- 7 Squats
- 9 Box Jumps
- 75M Sprint
- 25M Lunge
Competitor
Mobility
30 Minute AMRAP
- 3 Pull ups
- 5 Push ups
- 7 Squats
- 9 Box Jumps
- 75M Sprint
- 25M Lunge
Bootcamp
Day Five
Hang Snatch
- Find 5 Rep Max
- 5 Reps @ 95% of 5 RM
- 5 Reps @ 90% of 5 RM
Push Press
- Find 10 Rep Max
- 10 Reps @ 95% of 10 RM
- 10 Reps @ 90% of 10 RM
Barbell Bent over Rows
- Find 10 Rep Max
- 10 Reps @ 90% of 10 RM
- 10 Reps @ 95% of 10 RM