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Bootcamp – Tuesday – 04/07/15

A) 400m Partner Medball-toss run

B) Name Game

C) For Time:

500m Row buy-in

Then, 21-15-9 of:

TTB
Air Squats
Cash out with 800m Run (scale run accordingly)

 

Cookie: – Team Tire Flips

Bootcamp – Tuesday – 04/07/15

A) 400m Partner Medball-toss run

B) Name Game

C) For Time:

500m Row buy-in

Then, 21-15-9 of:

  • TTB
  • Air Squats

Cash out with 800m Run (scale run accordingly)

 

Cookie: - Team Tire Flips

Bootcamp – Monday – 04/06/15

A) Follow the leader:

  • Bear crawl – 25m lap
  • 400m Indian Run

Then 2 rounds of:

  • 12 jumping jacks
  • 12 air squats
  • 5 hollow rocks
  • 5 HR push-ups

 

B) AMRAP 8:*

  • 8 KB Swings 70/53 – russian
  • 30 Double Unders (scale to 60 singles)
  • 100m run

 

C) AMRAP 8:*

  • 8 SHHP 53/35
  • 20 Double Unders (scale to 40 singles)
  • 100m run

* Beginners do AMRAP 6′s with 5 minute rest

 

Cookie: 4 sets:

45 second plank hold / 30 seconds rest.

WOD – Monday – 04/06/15

WOD – Monday – 04/06/15
A) 3 Rounds For Time:
1 Rope Climb
7 HSPU, OR 3 Wall Walks, OR 10 DB Press
4 MU, OR 8 C2B, OR 10 Pull-ups or Ring Rows
B) Push Press
B1) Find 2-Rep Max
B2) 4 x 1 at 2rm weight
C) AMRAP 6:
6 Hang Cleans 155/105
6 Burpees over bar
       rest 2 mins
D) AMRAP 6:
6 STO 155/105
6 Front Squats 155/105
NOTE: If you drop bar any time, perform 4 burpees

WOD – Friday – 04/03/15

WOD – Friday – 04/03/15
A) EMOM 10:
Min 1: 4 DL @ 75-85%
Min 2: 8 Strict Pull-ups or Ring Rows
B) Every 3 Minutes Perform:*
0:00 – 50 Push-ups
3:00 – 50 Box Jump Overs 24/20
6:00 – 50 Abmat Sit-ups
9:00 – 50 Goblet Squats
12:00 – 50 KB Swings 53/35
   *Stay on the clock. Even if not finished with reps, move on to next movement. 
C) For Time: 500m Row

Bootcamp – Thursday – 04/02/15

A) NOT For Time:

  • 10 WBS
  • 10 Mickey’s Mountain Climbers
  • 9 WBS
  • 9 MMC
  • 8 WBS
  • 8 MMC… to 1,1.

B) EMOM 16:

  • Min 1: 10 alt. DB Snatch (35/25)
  • Min 2: 20 air squats

C) FOR TIME:

  • 50 Burpees
  • 400m Run

WOD – Thursday – 04/02/15

WOD – Thursday – 04/02/15

Find out what your coaches are taking….GAME PLAN

 

A) 4 x 200m Run. easy pace
Stretch with coach between rounds
B) For Time
1 Mile Run
C) AMRAP 12:
5 Snatch 115/75
7 Burpees
9 TTB
1 Rope Climb* any time during round

Bootcamp – Wednesday – 04/01/15

A) skill work!

2 rounds (NFT)

  • 2 plank descends (or 1 climb)
  • 4 total alternating turkish getups
  • 6 push ups (3sec count to ground ea rep)
  • 20 Double Unders (or at least attempts)

B) 20 min AMRAP

  • 200m Sandbag Run (50/35)
  • 1 Rope climb (sub 2 plank descends)
  • 10 Med ball Cleans (20/14)
  • 12 TTB
  • 25 D/U (sub 25 attempts or 50 singles)

WOD – Wednesday – 04/01/15

WOD – Wednesday – 04/01/15

LeaderBoard_Boynton 2015

 

Congrats to us for an 18th place finish in the Open. The SE Region is stacked full of teams. 400+ teams chose to register for the Open in a shot to advance, and CFBB finished in 18th place. The Region is comprised of 4 states. We should all be very proud of our box!

Whats your GAME PLAN? 

 

A) 3 Rounds NOT For Time
40 Double Unders
12 Hollow Rocks or GHD Sit-ups
5-10 HSPU (depending on skill level)
B) Push Press
2-2-2-2-2-2-2. Start at 50% and add weight for 7 total sets of 2.
C) AMRAP 10:
3-6-9-12-15-etc….
Wallballs 20/14
Box Jumps 24/20

Bootcamp – Tuesday – 03/31/15

A) NOT For Time:

  • 500m Row
  • 400m Run

B) 4 Rounds: (8 min total)

  • 30 sec superman hold 30 sec rest
  • 30 sec hollow body hold 30 sec rest

C) 5 RFT: (18 min time cap)

  • 6 SDHP (53/35)
  • 8 Burpee Box Jump Overs (24/20)
  • 12 Goblet Squats (53/35)
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