Fitness
Rope Climbs & Muscle ups
5 Rounds
- 12 Pull ups
- 20 Wall Balls (20#/14#)
- 10 Burpees
Rest 2 Minutes
For Time
- 200 Double Unders/600 Single Unders
Competitor
Rope Climbs & Muscle ups
5 Rounds
- 5 Muscle ups
- 20 Wall Balls (20#/14#)
- 15 Burpees
Rest 2 Minutes
For Time
Bootcamp
Day One
Snatch Grip Deadlift
21-15-9, Not For Time
- Weighted Hip Extensions (45#/35#)
- Hip Extensions
- GHD Sit ups
- Ab mat Sit ups
Fitness
- Open Gym from 10 am to 12 pm
- Members & Non-Members (Free) welcome to do CF Open 16.1 - Make sure have a partner lined up to judge
Competitor
- Open Gym from 10 am to 12 pm
- Members & Non-Members (Free) welcome to do CF Open 16.1 - Make sure have a partner lined up to judge
Bootcamp
Day Seven
Fitness
3 Rounds
- 10 Hip Extensions
- 10 Back Extensions
- 10 Hip & Back Extensions
- 30 Second Overhead Plate-Hold
Bonnie Clyde
For Time - Partner WOD
- 60 Overhead Squat (95#/65#)
- 60 Chest to Bar Pull ups
- 60 Burpee Box Jump Overs (24"/20")
Competitor
3 Rounds
- 10 Hip Extensions
- 10 Back Extensions
- 10 Hip & Back Extensions
- 30 Second Overhead Plate-Hold
Bonnie Clyde
For Time - Partner WOD
- 60 Overhead Squat (135#/95#)
- 60 Chest to Bar Pull ups
- 60 Burpee Box Jump Overs (24"/20")
Bootcamp
Day Six
Fitness
PUSH Flight Simulator
Unbroken Double Unders
CrossFit Open 16.1
Competitor
PUSH Flight Simulator
Unbroken Double Unders
CrossFit Open 16.1
Bootcamp
Day Five
Fitness
Push Jerk
10 Rounds - Partner WOD
- 250M Row, Alternating Partners
Cash-Out: 3 Rounds
Competitor
Push Jerk
10 Rounds - Partner WOD
- 250M Row, Alternating Partners
Cash-Out: 3 Rounds
Bootcamp
Day Four
Fitness
Mobility
For Time
10-20-30-40
- Wall Ball (20#/14#)
- Box Jump (24"/20")
- Burpee
Competitor
Mobility
For Time
10-20-30-40
- Wall Ball (20#/14#)
- Box Jump (24"/20")
- Burpee
Bootcamp
Day Three
5 Minute AMRAP
- Muscle ups, Every time drop from rings do 5 weighted pistols/leg with 35#/25# Kettlebell
Fitness
Deadlift
Tabata
- Kettlebell Swing (70#/55#)
- Pull ups
- Front Squat (135#/95#)
- Double Under
Competitor
Deadlift
Tabata
- Kettlebell Swing (70#/55#)
- Pull ups
- Front Squat (135#/95#)
- Double Under
Bootcamp
Day Two
- 3X1 Squat Snatch, across @ 90%
- 1 Set of 6 Front Squat
Fitness
Back Squat
12 Minute AMRAP
- 100 Double Unders
- 50 Lateral Burpee Over the Bar
- 30 Squat Clean Thrusters (135#/95#)
- 10 Muscle ups
Competitor
Back Squat
12 Minute AMRAP
- 100 Double Unders
- 50 Lateral Burpee Over the Bar
- 30 Squat Clean Thrusters (135#/95#)
- 10 Muscle ups
Bootcamp
Day One
Work up to Heavy Complex
- 1 Squat Clean + 1 Front Squat + 1 Jerk
Fitness
- Open Gym from 10 am to 12 pm
Competitor
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
NO CLASSES TODAY - 3RD ANNUAL PUSH WINTER GAMES @ 9 AM
Competitor
NO CLASSES TODAY - 3RD ANNUAL PUSH WINTER GAMES @ 9 AM
Bootcamp
Day Six
- Find 20 Rep Max Snatch, Power or Squat
Fitness
Push Press
J.J.
For Time
- 1 Squat Clean (185#/125#)
- 10 Handstand Parallette Push up
- 2 Squat Clean
- 9 Handstand Parallette Push up
- 3 Squat Clean
- 8 Handstand Parallette Push up
- 4 Squat Clean
- 7 Handstand Parallette Push up
- 5 Squat Clean
- 6 Handstand Parallette Push up
- 6 Squat Clean
- 5 Handstand Parallette Push up
- 7 Squat Clean
- 4 Handstand Parallette Push up
- 8 Squat Clean
- 3 Handstand Parallette Push up
- 9 Squat Clean
- 2 Handstand Parallette Push up
- 10 Squat Clean
- 1 Handstand Parallette Push up
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22nd, 2010, while supporting combat operations in Helmand province, Afghanistan.
Competitor
Push Press
J.J.
For Time
- 1 Squat Clean (185#/125#)
- 10 Handstand Parallette Push up
- 2 Squat Clean
- 9 Handstand Parallette Push up
- 3 Squat Clean
- 8 Handstand Parallette Push up
- 4 Squat Clean
- 7 Handstand Parallette Push up
- 5 Squat Clean
- 6 Handstand Parallette Push up
- 6 Squat Clean
- 5 Handstand Parallette Push up
- 7 Squat Clean
- 4 Handstand Parallette Push up
- 8 Squat Clean
- 3 Handstand Parallette Push up
- 9 Squat Clean
- 2 Handstand Parallette Push up
- 10 Squat Clean
- 1 Handstand Parallette Push up
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22nd, 2010, while supporting combat operations in Helmand province, Afghanistan.
Bootcamp
Day Five
- 5X2 Snatch Grip Deadlift, weight at or above squat snatch max
- 2X10 Back Squat, across
Fitness
Rope Climbs + Muscle ups
Sham
7 Rounds
- 11 Deadlifts (Bodyweight)
- 100M Run
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, CA, died Nov. 1st, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.
Competitor
Rope Climbs + Muscle ups
Sham
7 Rounds
- 11 Deadlifts (Bodyweight)
- 100M Run
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, CA, died Nov. 1st, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.
Bootcamp
Day Four
Fitness
Overhead Squat
7 Minute AMRAP
- 10 Overhead Squat (95#/65#)
- 12 Chest to Bar Pull ups
- 20 Double Unders
Competitor
Overhead Squat
7 Minute AMRAP
- 10 Overhead Squat (95#/65#)
- 12 Chest to Bar Pull ups
- 20 Double Unders
Bootcamp
Day Three
For Time
- 20 Muscle ups OR 40 Pull ups
Fitness
Handstand Walks + Handstand Holds
12 Minute AMRAP
- 15 Deadlift (155#/105#)
- 12 Box Jump (24"/20")
- 10 Toes To Bar
Competitor
Handstand Walks + Handstand Holds
12 Minute AMRAP
- 15 Deadlift (155#/105#)
- 12 Box Jump (24"/20")
- 10 Toes To Bar
Bootcamp
Day Two
4 Minute AMRAP
- 9 Power Snatch (135#/95#)
- 15 Power Clean (135#/95#)
- 21 Jerk (135#/95#)
- In remaining time, max reps Overhead Squat
Fitness
Snatch
For Time:
- 50 Double Unders
- 40 Shoulder to Overhead (95#/65#)
- 30 Calorie Row
- 20 Burpees over the Rower
- 30 Calorie Row
- 40 Shoulder to Overhead (95#/65#)
- 50 Double Unders
Competitor
Snatch
For Time:
- 50 Double Unders
- 40 Shoulder to Overhead (135#/95#)
- 30 Calorie Row
- 20 Burpees over the Rower
- 30 Calorie Row
- 40 Shoulder to Overhead (135#/95#)
- 50 Double Unders
Bootcamp
Day One
8 Rounds: 40 Seconds On/20 Seconds Off
Gymnastics
- Max Set Strict Ring Dips
- Max Set Kipping Ring Dips
- Max Set Push ups
Fitness
- Open Gym from 10 am to 12 pm
Competitor
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
12 Minute EMOM
- ODD: 4, 3-second pause squat pistols/goblet squats
- EVEN: 10 GHD Sit ups
"Netflix & CHill" - Partner WOD
14 Minute AMRAP
- 14 Front Rack Lunges (Barbell)
- 14 Push ups
- 14 Sit ups
- 14 Thrusters (Barbell)
- 14 Push Press (Barbell)
- 14 Kettlebell Swings (55#/35#)
- 14 Burpees
Competitor
12 Minute EMOM
- ODD: 4, 3-second pause squat pistols/goblet squats
- EVEN: 10 GHD Sit ups
"Netflix & Chill" - Partner WOD
14 Minute AMRAP
- 14 Front Rack Lunges (Barbell)
- 14 Push ups
- 14 Sit ups
- 14 Thrusters (Barbell)
- 14 Push Press (Barbell)
- 14 Kettlebell Swings (55#/35#)
- 14 Burpees
Bootcamp
Day Six
10 Minute EMOM
Fitness
Clean
For Time
Run 800M, then
8 Rounds
- 5 Handstand Push ups
- 5 Kettlebell Swing (70#/55#)
Then, 800M Run
Competitor
Clean
For Time
- Run 800M
- 40 Handstand Push ups
- 40 Kettlebell Swing (70#/55#)
- 800M Run
Bootcamp
Day Five
- 5X5 Overhead Squat, across
- 50 Muscle ups OR 50 Pull ups for time
Fitness
10 Minute EMOM
- ODD - 7 Chest to Bar Pull ups
- EVEN - 7 Strict Ring Dips
For Time
- 1000M Row
- 50 Wall Balls (20#/14#)
- 30 Chest to Bar Pull ups
Competitor
10 Minute EMOM
- ODD - 7 Chest to Bar Pull ups
- EVEN - 7 Strict Ring Dips
For Time
- 1000M Row
- 50 Wall Balls (20#/14#)
- 30 Chest to Bar Pull ups
Bootcamp
Day Four
Fitness
Strict Press
For Time
- 15 Squat Clean (115#/75#)
- 24 GHD Sit ups
- 12 Squat Clean
- 18 GHD Sit ups
- 9 Squat Clean
- 12 GHD Sit ups
- 6 Squat Clean
- 6 GHD Sit ups
- 3 Squat Clean
- 3 GHD Sit up
Competitor
Strict Press
For Time
- 15 Squat Clean (155#/105#)
- 24 GHD Sit ups
- 12 Squat Clean
- 18 GHD Sit ups
- 9 Squat Clean
- 12 GHD Sit ups
- 6 Squat Clean
- 6 GHD Sit ups
- 3 Squat Clean
- 3 GHD Sit up
Bootcamp
Day Three
Alternate between Deadlift & Strict Press
- 5X5 Deadlift
- 5X5 Strict Press
Fitness
Mobility
20 Minut AMRAP
- 50 Double Unders
- 10 Ring Dips
- 10 Toes to Bar
- 10 Burpees
Competitor
Mobility
20 Minut AMRAP
- 50 Double Unders
- 10 Ring Dips
- 10 Toes to Bar
- 10 Burpees
Bootcamp
Day Two
- 3X6 Front Squat, across
- 50 Toes to Bar for time
Fitness
Front Squat
7 Minute AMRAP
- 7 Deadlift (225#/155#)
- 7 Handstand Push ups
Competitor
Front Squat
7 Minute AMRAP
- 7 Deadlift (315#/225#)
- 7 Strict Handstand Push ups
Bootcamp
Day One
Snatch Second Pull Drill
- 5 Sets under 65% of 1 Rep Max
5 Minute EMOM
Fitness
- Open Gym from 10 am to 12 pm
Competitor
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
BENCHMARK WEEK
Filthy Fifty
- 50 Box Jumps (24"/20")
- 50 Jumping Pull ups
- 50 Kettlebell Swings (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
Filthy Fifty
- 50 Box Jumps (24"/20")
- 50 Jumping Pull ups
- 50 Kettlebell Swings (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
- 30 Strict C2B Pull ups
- 30 Ring Rows
- 20 Strict C2B Pull ups
- 20 Strict Ring Rows
Fitness
Mobility
3 Rounds
- 10 Burpees to Target
- 5 Med Ball Cleans
BENCHMARK WEEK
Fran
21-15-9
- Thrusters (95#/65#)
- Pull ups
Competitor
Mobility
3 Rounds
- 10 Burpees to Target
- 5 Med Ball Cleans
BENCHMARK WEEK
Fran
21-15-9
- Thrusters (95#/65#)
- Pull ups
Bootcamp
Day Five
3 Rounds
- 20 GHD Sit ups
- 20 Hip Extensions
Fitness
2 Rounds
- 10 Good Mornings
- 100M Run
- 10 Burpees
BENCHMARK WEEK
Christine
3 Rounds
- 500M Row
- 12 Deadlifts, bodyweight
- 21 Box Jumps (20")
Competitor
2 Rounds
- 10 Good Mornings
- 100M Run
- 10 Burpees
BENCHMARK WEEK
Christine
3 Rounds
- 500M Row
- 12 Deadlifts, bodyweight
- 21 Box Jumps (20")
Bootcamp
Day Four
Fitness
3 Rounds
- 5 Bar Kips
- 5 Pike Push ups
- 5 Goblet Squatw
BENCHMARK WEEK
Cindy - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Squats
OR
Nate - 20 Minute AMRAP
- 2 Muscle ups
- 4 Handstand Push ups
- 8 Kettlebell Swings (70#/55#)
Chief Petty Officer Nate Hardy was killed on Sunday, Feb. 4th during combat operations in Iraq.
Competitor
3 Rounds
- 5 Bar Kips
- 5 Pike Push ups
- 5 Goblet Squatw
BENCHMARK WEEK
Cindy - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Squats
OR
Nate - 20 Minute AMRAP
- 2 Muscle ups
- 4 Handstand Push ups
- 8 Kettlebell Swings (70#/55#)
Chief Petty Officer Nate Hardy was killed on Sunday, Feb. 4th during combat operations in Iraq.
Bootcamp
Day Three
- 5X1 Snatch from low hang, across
- 2 Max Effort Sets of unbroken Muscle ups OR C2B pull ups OR Pull ups
- 2 Max Effort Sets of unbroken Handstand Push ups
Fitness
4 Junkyard Dogs
2 Rounds
- 10 Jumping Squats
- 5 Forward Arm Circles
- 5 Backward Arm Circles
BENCHMARK WEEK
Weightlifting Meet
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Competitor
4 Junkyard Dogs
2 Rounds
- 10 Jumping Squats
- 5 Forward Arm Circles
- 5 Backward Arm Circles
BENCHMARK WEEK
Weightlifting Meet
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Bootcamp
Day Two
- Work up to Heavy Single Jerk
- 5X1 Power Clean & Jerk
Fitness
Mobility
8 Rounds
- 10 Second OHS Hold - 20 Second Rest
- 10 Second Bark Kips - 20 Second Rest
BENCHMARK WEEK
Jeremy
21-15-9
- Overhead Squats (96#/65#)
- Burpees
Three year old Jeremy Bloniasz lost his life in a tragic accident on Thursday, July 6th, 2006.
Competitor
Mobility
8 Rounds
- 10 Second OHS Hold - 20 Second Rest
- 10 Second Bark Kips - 20 Second Rest
BENCHMARK WEEK
Amanda
9-7-5
- Muscle up
- Snatch (135#/95#)
Bootcamp
Day One
- 7X2 Deadlift @ 85% or 1 Rep Max
10 Minute EMOM
- 1 Back Squat, across @ 90-95% of 1 Rep Max