Bootcamp

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Posted by: | on May 16, 2013

WOD: “Bootcamp” -Thurs 5.16.13

Performance 3:45 Class

Rope Slam

Tire Flip 

OHL

Plank 

Rower 

WJR

Banded Squats

30:30, 30:30, 30:30

Cash Out: 4 AMAP Jump Ropes

 

Fitness Class

Rope Slam 

Shoot Throughs

TRX Row 

KB Front Squats (30/20)

Sledge Hammer

Forward Bounds 

Rower

Air Squats for Reps

Weighted Jump Ropes

Tire Flips 

30:30, 30:20, 30:20, 20:20

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Posted in Bootcamp, Bootcamp Videos, Performance, WOD Center | No Comments »

Posted by: | on May 11, 2013

WOD: “Bootcamp” -Sat 5.11.13

Rope Slam 

TRX Row

Burpee

Curl to Press

PVC Dips

Plank

Rower

HRPU

Tire Flip 

3 rounds 

30:30, 30:20, 30:30 

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Posted by: | on May 3, 2013

WOD: “Bootcamp” -Fri 5.3.13

Rope Slam

Tire Flip 

Weighed Crunch 

Hip Band Walk 

Wall Ball 

Rower

Farmer’s Walk 

Full Crunch 

30:30, 30:20, 30:20, 20:20 

Posted in Bootcamp, Bootcamp Videos, WOD Center | No Comments »

Posted by: | on April 26, 2013

WOD: “Bootcamp” -Fri 4.26.13

Performance & Fitness

Tire Flip 

Rope Slam 

Sled Push 

Dead Tread

Step Ups 

HRPU

TRX Row

Slam Ball 

45:30, 40:30, 35:30

3 Min AMRAP 

5 Burpees

10 MC (each 1 knee = 1 rep)

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Posted by: | on April 22, 2013

WOD: “Bootcamp” -Mon 4.22.13

Performance & Fitness

Sledge Hammer

Tire Flip 

Weighted Crunch 

Jumping Jack Rope Slam 

Sled Push to Burpee for REPS

Elliptical for Calories 

L-Sit Hold 

1 Min rest between rd 1 -2

2 min rest between rd 2 -3

45:30, 45:20, 45:30 

Posted in Bootcamp, Bootcamp Videos, WOD Center | No Comments »

Posted by: | on April 15, 2013

WOD: “Bootcamp” -Mon 4.15.13

Performance & Fitness Class

Tire Flip 

Rope Slam 

Sled Push to Burpee

Weighted Crunches

Curl to Press

Full Crunch 

Shoot Thru

Russian Twist 

Sledge Hammer

Squat to Press (dumbbell to ground)

RUN 1/2 MILE AFTER EACH ROUND

30:30, 30:20, 20:20

Posted in Bootcamp, Burpee, WOD Center | No Comments »

Posted by: | on April 9, 2013

WOD: “Bootcamp” -Tues 4.9.13

Performance & Fitness

Tire Flip

Rope Slam

Glider

Plank Hops

SHDP KB

Hip Band Walk

TRX Row

Portable Kettle Bell

Sledge Hammer

*Burpees (fitness only)

30:30, 30:20, 30:20, 20:20

Posted in Bootcamp, Bootcamp Videos, Burpee, KB Swing, WOD Center | No Comments »

Posted by: | on April 4, 2013

WOD: “Bootcamp” -Thurs 4.4.13

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Performance:

Tire Flip 

Full Crunch Slam 

Rope Slam

Sled Push (20#)

Dips 

Goblet Squat  

TRX Row

Wall Ball 

*Burpees (all done together)

 

Fitness:

Tire Flip 

Full Crunch Slam 

Rope Slam

Sled Push (45/25)

Dips 

Goblet Squat  

TRX Row

Wall Ball 

Sledge Hammer

*Burpees (all together at the end)

30:30, 30:20, 30:20, 20:20

Posted in Bootcamp, WOD Center | No Comments »

Posted by: | on March 22, 2013

WOD: “Bootcamp” -Fri 3.22.13

Performance & Fitness

Tire Flip 

Rope Slam

Weighted Crunch 

Rower

Overhead Press Hold…Click Me 

Slam Ball 

Pull Up

Sledge Hammer

*Burpees 

30:30, 30:20, 30:20, 20:20

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Posted in Bootcamp, WOD Center | No Comments »

Posted by: | on March 19, 2013

Performance WOD: “Bootcamp” -Tues 3.19.13

“Bootcamp”

Tire Flip 

Rope Slam

Sled Push

Bicycle Crunches

Shoot Thrus

TRX Row 

HRPU

Sledge Hammer/Slam Ball

*Burpees at end 

30:30, 30:20, 30:20

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Posted in Bootcamp, Performance | No Comments »

Posted by: | on March 18, 2013

Fitness WOD: “Bootcamp” -Mon 3.18.13

“Bootcamp”

by: NIKI

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Posted in Bootcamp, WOD Center | No Comments »

Posted by: | on March 15, 2013

Fitness WOD: “Bootcamp” -Fri 3.15.13

“Bootcamp”

Tire Flip 

Rope Slam 

Sled Push (25)

Full Crunch 

PVC DIP 

 

Sled Up

Curl to Press

Burpee Box Jump 

Med Ball Slam 

Russian Twist 

30:30, 30:20, 30:20, 20:20

Posted in Bootcamp, WOD Center | No Comments »

Posted by: | on March 15, 2013

Performance WOD: “Bootcamp” -Fri 3.15.13

“Bootcamp”

Tire Flip 

Rope Slam 

Sled Push (25#)

Curl to Press 

Sumo Squat (45#)

TRX Row

Hip Band Walk

Sledge Hammer

Atomic Push Up 

30:30, 30:20, 30:20: 20:20  

Posted in Bootcamp, Performance | No Comments »

Posted by: | on March 11, 2013

Fitness WOD: “Bootcamp” -Mon 3.11.13

“Bootcamp”  

Tire Flip

Left Side Plank 

Rope Slam 

Right Side Plank

Sled Push (55/10)

Knee to Ball 

Plate Burpees

Weighted Crunches (25/10)

Sledgehammer

Full Crunch  

30:30, 30:20, 30:20, 30:20

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Posted in Bootcamp, Bootcamp Videos, WOD Center | No Comments »

Posted by: | on March 11, 2013

Performance WOD: “Bootcamp” -Mon 3.11.13

“Bootcamp”

Tire Flip 

Rope Slam 

Sled Push (10# Hi Lo)

Jump Rope 

Step Up

HRPU

TRX 

Sledge Hammer

*Plate Burpees at end as a unit 

30:30, 30:20, 20:20: 20:20  

First class of 4 rounds

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Posted in Bootcamp, Performance | No Comments »

Posted by: | on March 7, 2013

Performance WOD: “Bootcamp” -Thurs 3.7.13

“Bootcamp”

Skill: TRX Squat Jump

Tire Flip

Rope Slam

Sled Push (10# each side)

Knee to Ball

KB Thruster (30#)

TRX SJ

KB SDHP (35#)

Sledge Hammer

*Burpees at end as a unit

30:30, 30:20, 30:20 

First class of two 30:20’s 

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Posted by: | on March 7, 2013

Fitness WOD: “Bootcamp” -Thurs 3.7.13

“Bootcamp”

Tire Flip 

Rope Slam 

Sled Push (45/10)

Knee to Ball 

1 Arm Lunge to Press

1 Arm KB Press

TRX SJ

Sledgehammer

Atomic Push Up  

*Burpees at end as a unit

30:30, 30:20, 30:20, 20:20

IMG_6049 

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Posted by: | on March 4, 2013

Performance WOD: “Bootcamp” -Mon 3.4.13

“Bootcamp”

Tire Flip 

HRPU

Rope Slam 

Sled Push 

Knee to Ball 

Full Crunch 

Shoot Throughs 

KB Swings 

*Burpees at end

(The number of sled pushes by the class subtracted from 40 determines how many burpees are done)

30:30, 30:25, 30:20

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Posted in Bootcamp, Performance, Performance Videos | No Comments »

Posted by: | on February 22, 2013

Fitness WOD: “Bootcamp” -Fri 2.22.13

“Bootcamp”

Sledge Hammer

Tire Flip 

Rope Slam 

Sled Push (25/20) Hi/Low

KB Swings 

Weighted Jump Rope 

Gliders

Shoot Throughs 

*Burpees

30:30, 20:30, 30:30, 20:20

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Posted in Bootcamp, WOD Center | No Comments »

Posted by: | on February 22, 2013

Performance WOD: “Bootcamp” -Fri 2.22.13

“Bootcamp”

Tire Flip 

Rope Slam 

Sled Push (25/10)

Curl to Press

Shoot Throughs 

Sledge Hammer

*Burpees

30:30, 30:25, 30:20

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