Fitness
2 Rounds
- 20 Air Squats
- 20 Kettlebell Swing (35#/25#)
"Linda's Sister" - Teams of 3
- 200 Deadlift (155#/95#)
- 150 Bench Press (155#/95#)
- 100 Cleans (155#/95#)
Competitor
2 Rounds
- 20 Air Squats
- 20 Kettlebell Swing (35#/25#)
"Linda's Sister" - Teams of 3
- 200 Deadlift (155#/95#)
- 150 Bench Press (155#/95#)
- 100 Cleans (155#/95#)
Bootcamp
Day Six
10-8-6-4-2
10-8-6-4-2
2 Rounds - 4 Minute AMRAP
- 750M Row
- Strict Handstand push ups in remaining time
- Rest 2 Minutes between rounds
Fitness
3 Rounds
- 50M Sprint
- 10 Lunges
- 50M Sprint
- 10 Dumbbell Press
40-30-20-10
- Kettlebell Swing (55#/35#)
- Box Jumps (24"/20")
200M Run after each Round
Competitor
3 Rounds
- 50M Sprint
- 10 Lunges
- 50M Sprint
- 10 Dumbbell Press
40-30-20-10
- Kettlebell Swing (70#/55#)
- Box Jumps (24"/20")
200M Run after each Round
Bootcamp
Day Five
- 3-2-1-1-1-1-1 Snatch
- 2-2-1-1-1-1-1 Clean & Jerk
- 1-1-1-1-1 Front Squat
Fitness
Mobility
"Snindy"
- 5 Rounds of Cindy
- 15 Squat Snatch (95#/65#)
- 5 Rounds of Cindy
Competitor
Mobility
"Snindy"
- 5 Rounds of Cindy
- 15 Squat Snatch (135#/95#)
- 5 Rounds of Cindy
Bootcamp
Day Four
Fitness
Strength
- 3 x 5 Snatch Grip Deadlift
"Diane"
21-15-9
- Deadlift (225#/155#)
- Handstand Push ups
Competitor
Strength
- 3 x 5 Snatch Grip Deadlift
"Diane"
21-15-9
- Deadlift (225#/155#)
- Handstand Push ups
Bootcamp
Day Three
3 Minute EMOM
- 3 Bar Muscle ups + 14 Pistols
3 Minute EMOM
- 5 Chest to Bar pull ups + 14 Air Squats
3 Minute EMOM
- 7 Pull ups + 14 Air Squats
Fitness
Max Height Box Jumps
15-12-9
- Bar Facing Burpees
- Squat Cleans (135#/95#)
Competitor
Max Height Box Jumps
12-9-6
- Ring Muscle Ups
- Squat Cleans (185#/135#)
Bootcamp
Day Two
- 3+1X6 Sets High Hang Clean + Jerk
- 3 Sets X 3 Reps Clean Pulls
- 4 Sets X 5 Reps High Hang Clean Shrugs
- 100 Ab reps, your choice of exercise
Fitness
7 Minute EMOM
- Complex: 1 snatch balance + 1 high hang snatch @ 55%-70% of 1RM snatch
2 Rounds
- 30 Wall Balls (20#/14#)
- 30 Power Snatch (75#/55#)
- 30 Box Jump Overs (24"/20")
- 30 Toes to Bar
Competitor
7 Minute EMOM
- Complex: 1 snatch balance + 1 high hang snatch @ 55%-70% of 1RM snatch
2 Rounds
- 30 Wall Balls (20#/14#)
- 30 Power Snatch (75#/55#)
- 30 Box Jump Overs (24"/20")
- 30 Toes to Bar
Bootcamp
Day One
- 1+1X5 Sets Snatch + Snatch Balance no Dip
- 1-1-1-1 Snatch
- 3-2-1-1-1 Overhead Squat
- 3 Sets of 3 Position Snatch Deadlift, pausing 2 seconds at each position, target 80-90% of best Snatch
Fitness
- Vinyasa Yoga for CrossFitter's from 9 - 10 am
- Open Gym from 10 to 12 pm
Competitor
- Vinyasa Yoga for CrossFitter's from 9 - 10 am
- Open Gym from 10 to 12 pm
Bootcamp
Day Seven
Fitness
3 Rounds
Bring A Buddy Day - One Class at 10 am, Free for all Drop-ins
"Avi's WOD"
- 12 Handstand Push ups
- 22 Box Jumps (24"/20")
- 19 Toes to bar
- 84 Squats
- 400M Run
- 21 Deadlift (185#/125#)
- 20 GHD Sit ups
- 13 Pull ups
In honor of Avishek "Avi" Sengupta who lost his life due to injuries sustained at the 2013 Mid Atlantic Tough Mudder. Avi was an avid rock climber, great friend, brother, son, and an incredible human being. He will be greatly missed by all who were fortunate enough to know him. Died 4/21/2013
Competitor
3 Rounds
Bring A Buddy Day - One Class at 10 am, Free for all Drop-ins
"Avi's WOD"
- 12 Handstand Push ups
- 22 Box Jumps (24"/20")
- 19 Toes to bar
- 84 Squats
- 400M Run
- 21 Deadlift (185#/125#)
- 20 GHD Sit ups
- 13 Pull ups
In honor of Avishek "Avi" Sengupta who lost his life due to injuries sustained at the 2013 Mid Atlantic Tough Mudder. Avi was an avid rock climber, great friend, brother, son, and an incredible human being. He will be greatly missed by all who were fortunate enough to know him. Died 4/21/2013
Bootcamp
Day Six
- 5 Rep Max Deadlift
- 5 Rep Max Push Press
2 Rounds - 4 Minute AMRAP
- 750M Row
- Muscle ups in remaining time
- Rest 2 Minutes between Rounds
Fitness
6 Minute EMOM
- Complex: 1 Clean Pull + 1 Clean & Jerk
Partner WOD - Boat Race
10 Rounds
Competitor
6 Minute EMOM
- Complex: 1 Clean Pull + 1 Clean & Jerk
Partner WOD - Boat Race
10 Rounds
Bootcamp
Day Five
- 3+1X6 Sets Front Squat + Jerk
- 3+3X3 Sets High Hang Clean + Sotts Press
- 3X6 Reps pausing at top back extensions
- 50 Ab reps, you choice of exercise
Fitness
6 Minute EMOM
- 1 Low Hang Clean + 1 Split Jerk
7 Minute AMRAP
- 5 Bar Over Burpees
- 10 Clean (115#/75#)
Competitor
6 Minute EMOM
- 1 Low Hang Clean + 1 Split Jerk
7 Minute AMRAP
- 5 Muscle ups
- 10 Clean (155#/105#)
Bootcamp
Day Four
Fitness
10 Minutes
- Agility Ladder
- 200M Sandbag Run
- 20 Kettlebell Swing
CrossFit Total
- 1 Rep Max Back Squat
- 1 Rep Max Strict Press
- 1 Rep Max Deadlift
Competitor
10 Minutes
- Agility Ladder
- 200M Sandbag Run
- 20 Kettlebell Swing
CrossFit Total
- 1 Rep Max Back Squat
- 1 Rep Max Strict Press
- 1 Rep Max Deadlift
Bootcamp
Day Three
For Time
21-18-15-12-9-6-3
Fitness
Muscle up Progression
3 Rounds
- 30/22 Calorie Row
- 20 Power Cleans (95#/65#)
- 10 Overhead Squat (95#/65#)
- 5 Strict Handstand Push ups
Competitor
Muscle up Progression
3 Rounds
- 30/22 Calorie Row
- 20 Power Cleans (95#/65#)
- 10 Overhead Squat (95#/65#)
- 5 Strict Handstand Push ups
Bootcamp
Day Two
- 5 Sets of 3 Front Squats + 5 Box Jumps
- 3 Sets X 3 Reps Muscle Snatch from floor
- 3 Sets X 3 + 3 Hang Hang Snatch + 3 Sotts Press
- 5 Sets X 1 Rep Snatch
- 100 Ab reps, your choice of exercise
Fitness
Mobility
2 Rounds - 30 Minute Cut off
- 400M Run
- 26 Hand Release Push ups
- 400M Run
- 26 Kettlebell Swing (55#/35#)
- 400M Run
- 26 Sit ups
- 400M Run
- 26 Hip Extensions
- 400M Run
- 26 Double Unders
- 400M Run
- 26 Box Jumps (24"/20")
Competitor
Mobility
2 Rounds - 30 Minute Cut off
- 400M Run
- 26 Hand Release Push ups
- 400M Run
- 26 Kettlebell Swing (55#/35#)
- 400M Run
- 26 Sit ups
- 400M Run
- 26 Hip Extensions
- 400M Run
- 26 Double Unders
- 400M Run
- 26 Box Jumps (24"/20")
Bootcamp
Day One
- Snatch Max
- Clean & Jerk Max
- 3-2-1-1-1-1-1 Front Squat
Fitness
- Open Gym from 10 am to 12 pm
- Butterfly pull up clinic @ 10 am
Competitor
- Open Gym from 10 am to 12 pm
- Butterfly pull up clinic @ 10 am
Bootcamp
Day Seven
Fitness
Mobility
Partner WOD - CrossFit Cowboys
- 1000M Row
- 50 Thrusters (45#/35#)
- 60 Pull ups
- 50 Thrusters (45#/35#)
- 1000M Row
Competitor
Mobility
Partner WOD - CrossFit Cowboys
- 1000M Row
- 50 Thrusters (45#/35#)
- 60 Pull ups
- 50 Thrusters (45#/35#)
- 1000M Row
Bootcamp
Day Six
- 8X3 Deadlift, climbing
- 6X3 Strict Press, climbing
10 Minute EMOM
- ODD: 15 Box Jumps
- EVEN: 5-10 C2B Pull ups
Fitness
Dodgeball
Rack City
15 Minute AMRAP
- 10 Handstand Push ups
- 10 Ring Dips
- 10 Push ups
- 20 Sit ups
- 50 Double Unders
Competitor
Dodgeball
Rack City
15 Minute AMRAP
- 10 Handstand Push ups
- 10 Ring Dips
- 10 Push ups
- 20 Sit ups
- 50 Double Unders
Bootcamp
Day Five
- 3-2-1-1-1-1-1 Front Squat
- 5 Sets X 1 Snatch, no greater than 80% of 1 RM
- 5 Sets X 1 Clean & Jerk, no greater than 80% of 1 RM
- 100 Sit ups
Fitness
Strength
- 5 Rep Max Weighted Pull up
- 5 Rep Max Weighted Ring Dip
Isabel
Competitor
Strength
- 5 Rep Max Weighted Pull up
- 5 Rep Max Weighted Ring Dip
Isabel
Bootcamp
Day Four
Fitness
Rope Climbs
Mind Eraser
20 Minute AMRAP
- 7 Power Cleans (135#/95#)
- 7 Burpees
- 200M Run
Competitor
Rope Climbs
Mind Eraser
20 Minute AMRAP
- 7 Power Cleans (135#/95#)
- 7 Burpees
- 200M Run
Bootcamp
Day Three
- 30 Strict Muscle Ups for time
- 30 Kipping Handstand Push ups for time (Open standards)
Fitness
Back Squat
Heartbreak Kid
3 Rounds
- 10 Front Squat (135#/95#)
- 20 Pull ups
- 50 Double Unders/150 Single Unders
Competitor
Back Squat
Heartbreak Kid
3 Rounds
- 10 Front Squat (155#/105#)
- 20 Chest to Bar Pull ups
- 50 Double Unders
Bootcamp
Day Two
- 3-2-1-1-1-1-1 Front Squat
- 3 Sets, 3 Position Muscle Snatch, Floor - Below Knee - Mid Thigh
- 3 Sets X 1 Rep Snatch Balance, no dip
- 3 Sets X 1 Rep Snatch Balance, with dip
- 2-1-1-1 Snatch
- 1-1-1-1 Back Squat
Fitness
Mobility
For Time
- 800M Run
- 21 Kettlebell Swing (55#/35#)
- 21 Goblet Squat (55#/35#)
- 400M Run
- 15 Kettlebell Swing (55#/35#)
- 15 Goblet Squat (55#/35#)
- 200M Run
- 9 Kettlebell Swing (55#/35#)
- 9 Goblet Squat (55#/35#)
Competitor
Mobility
For Time
- 800M Run
- 21 Kettlebell Swing (70#/55#)
- 21 Goblet Squat (70#/55#)
- 400M Run
- 15 Kettlebell Swing (70#/55#)
- 15 Goblet Squat (70#/55#)
- 200M Run
- 9 Kettlebell Swing (70#/55#)
- 9 Goblet Squat (70#/55#)
Bootcamp
Day One
- 3-2-1-1-1-1-1 Front Squat
- 1+1+1X6 Sets Power Clean + Clean + Jerk
- 5 Sets X 3 Clean Deadlifts
- 3 Sets X 6 Reps of Choose: Good Mornings to 45 degree, Romanian Deadlifts, Back Extensions
- 100 Ab mat Sit ups
Fitness
- Open Gym from 10 am to 12 pm
Competitor
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
Mobility
20 Minute AMRAP - Partner WOD
200 Double Unders/600 Single Unders
** THEN in Remaining Time **
- 10 Strict Pull ups
- 10 Front Squat (115#/75#)
- 15 Handstand Push ups
- 20 Burpees
Competitor
Mobility
20 Minute AMRAP - Partner WOD
200 Double Unders
** THEN in Remaining Time **
- 5 Muscle ups
- 10 Front Squat (155#/105#)
- 15 Handstand Push ups
- 20 Burpees
Bootcamp
Day Six
10 Minute EMOM
- 3 Push Jerk @ 60-70% of 1 RM Jerk
7 Minute EMOM
Fitness
7 Minute EMOM
- Complex: 1 Snatch Pull + 1 Squat Snatch @ 65-80% or 1 RM Snatch
Hurricane
3 Rounds
- 800M Run
- 21 Power Clean (155#/105#)
Competitor
7 Minute EMOM
- Complex: 1 Snatch Pull + 1 Squat Snatch @ 65-80% or 1 RM Snatch
Hurricane
3 Rounds
- 800M Run
- 21 Power Clean (155#/105#)
Bootcamp
Day Five
- Front Squat: 3-2-1-1-1-1-1
- 6 Sets of Snatch Lift off to mid thigh - Pause to the scoop - Pause - Snatch (3 Reps)
- 4 Sets X 3 Reps: Snatch Pulls standing on 1" plate or blocks
- 4 Sets X 2 Reps: 3 Position Muscle Snatch
- 3X6 Reps: Good Mornings to a 45 degree angle
- 100 Sit ups
Fitness
4 Rounds
- 7 Hip Extensions
- 7 Wall Balls
- 7 GHD Sit ups
- 1 Rep Max Overhead Squat
- 1 Rep Max Snatch Balance
- 1 Rep Max Hang Squat Snatch
Competitor
4 Rounds
- 7 Hip Extensions
- 7 Wall Balls
- 7 GHD Sit ups
- 1 Rep Max Overhead Squat
- 1 Rep Max Snatch Balance
- 1 Rep Max Hang Squat Snatch
Bootcamp
Day Four
Fitness
7 Minute EMOM
- Complex: 1 Mid Hang Squat Snatch + 1 Low Hang Squat Snatch @ 60-75% of 1 RM Snatch
21-15-9
- Deadlift (225#/155#)
- Box Jumps (24"/20")
Competitor
7 Minute EMOM
- Complex: 1 Mid Hang Squat Snatch + 1 Low Hang Squat Snatch @ 60-75% of 1 RM Snatch
21-15-9
- Deadlift (275#/185#)
- Box Jumps (30"/24")
Bootcamp
Day Three
- 30 Weighted Strict Ring Dips (35#/15#)
- 30 Strict Ring Dips
- 30 Kipping Ring Dips
- 30 Weighted Pistols (35#/15#)
- 30 Pistols
Fitness
Handstand Walk Progressions
&/OR
Bar Muscle up Progressions
Nasty Girls
3 Rounds
- 50 Air Squats
- 7 Muscle ups
- 10 Hang Power Clean (135#/95#)
Competitor
Handstand Walk Progressions
&/OR
Bar Muscle up Progressions
Nasty Girls
3 Rounds
- 50 Air Squats
- 7 Muscle ups
- 10 Hang Power Clean (135#/95#)
Bootcamp
Day Two
- Snatch: 3-2-1-1-1-1-1
- Clean & Jerk: 3-2-1-1-1-1-1
- Front Squat: 3-2-1-1-1-1-1
- 100 Sit ups
Fitness
6 Minute EMOM
- Complex: 1 High Hang Clean + 1 Push Jerk + 1 Split Jerk
42-30-18
- Kettlebell Swing (55#/35#)
- Wall Balls (20#/14#)
Competitor
6 Minute EMOM
- Complex: 1 High Hang Clean + 1 Push Jerk + 1 Split Jerk
42-30-18
- Kettlebell Swing (70#/55#)
- Wall Balls (20#/14#)
Bootcamp
Day One
- 2 Sets 3 Position Snatch: 1 High Hang + 1 Mid Thigh + 1 Floor
- 2 Sets 2 Position Snatch: 1 Mid Thigh + 1 Floor
- 1-1-1 Snatch from Floor
- 1 + 1X4 Sets of Clean & Jerk
- 3X10 Pause Back Extension with weight behind head
Fitness
- Open Gym from 10 am to 12 pm
Competitor
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
- 1000M Row For Time
- 5-5-5 Back Squat @ 70 - 75% of 1 Rep Max
- 1000M Row For Time
- 5-5-5 Back Squat @ 70 - 75% of 1 Rep Max
Competitor
- 1000M Row For Time
- 5-5-5 Back Squat @ 70 - 75% of 1 Rep Max
- 1000M Row For Time
- 5-5-5 Back Squat @ 70 - 75% of 1 Rep Max
Bootcamp
Day Six
- 7X2 Deadlift
- 7X3 Strict Press
Alternate between the movements
Fitness
Mobility
CrossFit Open 16.5
21-18-15-12-9-6-3
- Thrusters (95#/65#)
- Burpee over the Bar
Competitor
Mobility
CrossFit Open 16.5
21-18-15-12-9-6-3
- Thrusters (95#/65#)
- Burpee over the Bar
Bootcamp
Day Five
- 3-2-1-1-1-1-1: Back Squat
- 3-3-3-3-3: Front Squat
- 1+3 X 5 Sets: Front Squat + Sotts Press
- 100 Ab Reps, you choose the excercise