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WOD – Tuesday – 04/14/15

WOD – Tuesday – 04/14/15
A) Bench Press
6 x 1 @ 95-100%. (Max out if you feel good)
* Do 10 Banded Pull-aparts between sets
B) For Time: (18 Minute Time Cap)
60 KB Swings 53/35
400m run
40 Wallballs 20/14
200m Run
20 Wallballs
400m Run
40 Wallballs 20/14
60 Sit-ups

Bootcamp – Tuesday – 04/14/15

A) 3 rounds (NFT)
5 burpees
10 mountain climbers (total steps)
15 Russian KBS (light)
B) 1 mile run (scale to 800m run)
goal is to be done by 10 mins
C) 3 RFT:
25 D/U (50 Singles)
20 KBS (American) (53/35)
15 Air Squats
10 Box Step Ups (24/20)
5 WTF

Bootcamp – Monday – 04/13/15

A) teams of 2:
400m medball toss
then 40 burpees + 80 Jumping Jacks
(stagger as needed, 1 person working
at a time)
B) 6 min AMRAP:
400m run
30 WBS (20/14) V (14/10) JV
30 Abmat Sit ups
30 HR Push ups
if you make it past round 1,
scale run to 200m
Rest 2 mins
C) 4 min AMRAP:
400m run
30 WBS (20/14) V (14/10) JV
30 Abmat Sit ups
30 HR Push ups
Rest 2 mins
D) FOR TIME:
400m run
30 WBS (20/14) V (14/10) JV
30 Abmat Sit ups
30 HR push ups.Beginners scale to 15 reps.

WOD – Monday – 04/13/15

WOD – Monday – 04/13/15
A) Deadlift: 5 x 3 @ 85-90% (Take 5 minutes to build to 85%)
Perform 150m Row sprint between sets
B) EMOM 8:
3 box jumps (chose height)
3 Goblet Squats 53/35
* increase by 1 rep each minute
C) For Time: (8 Min Cap)
9 Ring Dips
12 Thrusters 95/65
9 Ring Dips
9 Thrusters 115/85
9 Ring Dips
6 Thrusters 135/95
9 Ring Dips
3 Thrusters 155/105

Bootcamp is adding EVENING CLASSES!!!!

Bootcamp is adding EVENING CLASSES!!!!

BootCamp aka ‘CrossFit Cardio’ will be adding 1 or 2 evening classes in the very near future. Details aren’t finalized yet, but they will be soon. Stand by!!

Bootcamp – Friday – 04/10/15

FOR TIME:
400m Run
30 WBS (20/14)
30 Box Step Ups (20)
30 K2E
400m Run
20 WBS
20 Box Step Ups
20 K2E
400m Run
10 WBS
10 Box Step Ups
10 K2E
400m Run

WOD – Friday – 04/10/15

WOD – Friday – 04/10/15
A) Bench Press
5 x 3 @ 90-95% (Do not max out)
Perform 1 rope climb after 3ach set. (15 ring rows if cannot rope climb)
B) For Time: 9-7-5
Clean & Jerks*
HSPU
* 9 @ 115/85, 7 @ 135/95, 5 @ 155/105
SELF TIME 2 MIN REST
Then 7-5-3
Front Squats*
Wall walks
* 9 @ 115/85, 7 @ 135/95, 5 @ 155/105

WOD – Thursday – 04/09/15

WOD – Thursday – 04/09/15
A) 2 Rounds NOT For Time: Any Order
100m Sled Push
500m Row
4 Turkish Get-ups
B) 3 x 200m Sandbag runs every 2 mins
C) 2 x 400m Sprints every 3 minutes
D) AMRAP 15:
10 Burpee Box Jumps 24/20
10 KB Snatches 53/35
10 TTB
20 Ring Dips

Bootcamp – Thursday – 04/09/15

A) 1,2,3,4,5:
WBS / Burpees
B) 25 min AMRAP:
15 KBS (53/35) American
12 D/U (24 singles)
9 Goblet Squats (same bell)
6 HR Push ups
3 WTF

Bootcamp – Wednesday – 04/08/15

A) 2 rounds (NFT)
1 lap bear crawl around cage
8 abmat sit ups
4 (total) alt. turkish getups (35/25)
B) 10 min EMOM:
Min1: 8 DB STO (35/25)
Min2: 10 burpees
C) 4 RFT:
200m Run
20 Box Jumps
10 alt. DB snatch
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