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Bootcamp – Friday – 05/19/17

For Time:
800m Run
21 Burpee Box Jump Overs
400m Run
15 Burpee Box Jump Overs
200m Run
9 Burpee Box Jump Overs
100 Double Unders or 200 Singles

WOD – CrossFit – Thursday – 05/1817

For Time:
500m Row
 400m Run
   30/25 Calorie Bike
    200m Farmers carry 53/35
     100 Duuble Unders / 200 singles
    200m Farmers carry 53/35
   30/25 Calorie Bike
  400m Run
500m Row

Bootcamp – Thursday – 05/1817

A. For Time:
400m Run
30 Ring Rows
20 Ground To Overhead w/Bumper plate 45/35
100m Bumper Plate Carry
    50 Air Squats
100m Bumper Plate Carry
20 Ground To Overhead w/Bumper plate 45/35
30 Ring Rows
400m Run
B. 3 Rounds NOT For Time:
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

WOD – CrossFit – Wednesday – 05/17/17

A. BackSquat:
Find 6rm, then 1 set of 6 @ 90% of 6rm
B. 10 RFT:
Run 100m
4 Squat cleans 155/105 (RX+ 205/135)
** 25 min time cap

Bootcamp – Wednesday – 05/17/17

A. 3 Sets. Around The World – Shoulder Circles
10 reps each direction. Use bumber plates. 35/25-ish
https://www.youtube.com/watch?v=KCSSsj5Cv3A
Rest 1 minute between sets
B. 15-12-9
Med-Ball Thrusters 20/14
Toes-To-Bar
    Post time
C. For Time:
800m Run
50 KB Swings
    Post time and load

Bootcamp – Tuesday – 05/16/17

AMRAP 22:
200m Run
12 Box Jump Overs
12 DB Snatch
12 Burpee Over Abmat
12 DB Goblet Squats (use same DB as snatch)

WOD – CrossFit – Tuesday – 05/16/17

On an 8 Minute clock:
Bike 30/20 calories
Run 200m
AMRAP w/remaining time:
8 Wallball (RX+30/20)
8 Hang Power Cleans 95/65
– Rest 4 min. x 3 Sets
(Score as A, B & C)

WOD – CrossFit – Monday – 05/15/17

CFBB Road To Regionals Male Winners
A. EMOM 16: (alt.)
4 Push Press. Start moderate. Some building ok but not much
2 Wallclimbs – OR- 6 WTF
B. 3 sets for max reps.  :30 sec on :60 sec off
Thrusters 75/55
Burpee to 10# plate
Calorie row
Calorie bike

Bootcamp – Monday – 05/15/17

A. EMOM 9: (alt)
12-16 Walking Lunges
10-12 Knees to Elbows OR Hanging Knee Raises
8-12 HR Push-ups
B. For Time:
40 Wallballs
30 Kettlebell Swings 53/35
20 Jumping Squats
10 Man Makers
400m Run

WOD – CrossFit – Friday – 05/12/17

Please remember that there will be no classes this Saturday due to the Competition, Road To Regionals.

A. 3 Sets x 7 Front squats
Rest 2-3 minutes between sets. All sets moderately heavy.
B. AMRAP 12:
24 Wallballs 20/14 (RX+ 30/20)
20 Calorie bike
16 Box Jump Overs 24/20 (Rx+ 30/24)
12 Power snatch 95/65 (RX+ 135/95)
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