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Posted by: Ben | on May 20, 2013

WOD: “AMRAP” -Mon 5.20.13

Performance

AMRAP – 20 Minutes

10 Push Presses (135/95)

20 ATG Squats

30 Mountain Climbers (each leg =1)

Fitness

AMRAP – 30 Minutes

10 Clusters (135/95)

20 ATB Squats

10 Deadlifts

20 ATB Squats

10 Push Presses

20 ATB Squats

1 Minute Plank

Posted in Air Squat, AMRAP, Bootcamp Videos, cluster, deadlift, Performance, plank, Push Press, WOD Center | 1 Comment »

Posted by: Ben | 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

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

Posted by: Ben | on May 14, 2013

WOD: “18″ -Tues 5.14.13

PERFORMANCE 3:45 CLASS

Partner 100

KB Swings

Wall Balls

200 meter row while other person is working

Cash out: 1000 Meter Partner Row

FITNESS CLASS

18 SSJ(each jump = 1)

180 JR (speed ropes)

18 HRPU

180 JR

18 Overhead lunges (45/25) (each step = 1)

180 JR

18 Burpees

180 JR

18 G2O (45/25)

180 JR

AMRAP 35 min

Posted in AMRAP, Bootcamp Videos, Burpee, G2O, HRPU, jump rope, Lunges, SSJ, WOD Center | No Comments »

Posted by: Ben | on May 13, 2013

WOD: “AMAP Day” -Mon 5.13.13

PERFORMANCE 3:45 CLASS

Skill: KB Thruster

15 Full Crunches

10 Box Jumps

AMAP KB Thrusters with remaining time

3 min on the clock

2 min rest between sets

4 rounds

(Also done on, but not a repeat 1.23.13)

FITNESS CLASS

Skill: Push Jerk 3RM/1RM

6 min JR

5min KBS (70/45) drop kb = 15 sec rest

3min Push Press (95/ 65) drop bar = 5 burpees

2 min full crunches

1 min burpees

Posted in AMAP, Bootcamp Videos, Box Jumps, Burpee, Full Crunch, jump rope, KB Swing, Performance, Push Press, Thruster, WOD Center | No Comments »

Posted by: Ben | on May 10, 2013

WOD: “Fight Gone Bad Remix” -Fri 5.10.13

Bear Crawls (length of 4 mats)

Crunch to Wall Ball (20/12)

Renegade Push Ups

OHWL (45/25)

Squat Jumps

=1 round

3 rounds

1 min rest after each round

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Posted in Bootcamp Videos, Fight Gone Bad, wall balls, WOD Center | 1 Comment »

Posted by: Ben | on May 9, 2013

WOD: “Partner 100″ -Thurs 5.9.13

200 Weighed Jump Ropes

100 Thrusters (95/65)

100 Shoot Throughs (no dip or push up)

100 Plate Burpees

****While one person is chipping away at the exercises the other person is running 200 meters holding a piece of equipment. When the runner gets back they switch. Keep of running total of reps being performed.

(*During this workout there were a lot of different weights and things being run with. No true RX protocol.)

Portable Kettlebells used for running, 20#, 40#, 20# sandbag, 25# Slam Ball, and 25# KB

Posted in Bootcamp Videos, Burpee, Chipper, For Time, jump rope, Partner Challenges, Thruster, WOD Center | No Comments »

Posted by: Ben | on May 8, 2013

WOD: “3RFR” -Wed 5.8.13

Skill: Deadlift

3 Rounds For Reps

AMAP 2 min of BJ (20”)

30 sec rest

AMAP 2 min of 1 Arm KB press (50/35)

30 sec rest

AMAP 2 min of Deadlift (225/155)

30 sec rest

Cash out: Buddy Bis

3:45 Crew: Bootcamp

Rope Slam, Plank, Tire flip, Burpees, Box Jumps, G2O, Wall Balls, Slam Ball up and overs

Posted in AMAP, Bootcamp Videos, Box Jumps, deadlift, Push Press, WOD Center | No Comments »

Posted by: Ben | on May 7, 2013

WOD: “5RFT” -Tues 5.7.13

400 Meter Run

15 Front Squats

Courtesy of CrossFit.com

Posted in 400 meter, Bootcamp Videos, front squat, RFT, WOD Center | No Comments »

Posted by: Ben | 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: Ben | on May 1, 2013

WOD: “Melissa” -Wed 5.1.13

Skill: SDHP – 3RM

24 SDHP

24 Burpees

24 Wall Balls

12 SDHP

12 Burpees

12 Wall Balls

6 SDHP

6 Burpees

6 Wall Balls

RX: 135/95

Bench Mark

Posted in 3RM, Bootcamp Videos, Burpee, For Time, I.F. BenchMarks, SDHP, wall balls, WOD Center | No Comments »

Posted by: Ben | on April 23, 2013

WOD: “Donna” -Tues 4.23.13

Performance & Fitness

Skill: Thruster

21-15-9

Thruster (95/65)

Full Crunch

Burpees

(Performance did Burpee then Full Crunch)

Posted in Bootcamp Videos, Burpee, For Time, Full Crunch, Thruster, WOD Center | No Comments »

Posted by: Ben | 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: Ben | on April 19, 2013

WOD: “5RFT” -Fri 4.19.13

Performance

30 KB Swings 45/25

10 Push Presses 95/65

15 burpees

3 min rest

30 min cap

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

Posted by: Ben | on April 18, 2013

WOD: “Tabata” -Thurs 4.18.13

Performance & Fitness

Box jump (30/20)

Weighted Jump Rope (black/yellow)

Tire flip (125/90)

Atomic push up

Elliptical (total distance)

Plank hops

SSJ

Trx row

Wall balls (20/8)

1 min rest between stations

No partners

REPEAT FROM 8/14

HAPPY 1 YEAR CATHY AND GIO

Posted in Bootcamp Videos, Box Jumps, Tabata, wall balls, WOD Center | No Comments »

Posted by: Ben | 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: Ben | on April 2, 2013

WOD: “CMC AMRAP” -Tues 4.2.13

Performance:

7 minutes of

7 Push Press (75/45)

7 KB Swing (45/25)

7 Box over burpees

rest 5 minutes

Repeat

Fitness:

7 minutes of

7 Push Press (75/45)

7 KB Swing (45/25)

7 Box over burpees

rest 8 minutes (really about 10)

Repeat

Downloadable Scoresheet

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

Posted by: Ben | on March 26, 2013

WOD: “Partner Challenge Part V of V” -Tues 3.26.13

Performance:

Triplet Ladder

Skill: Front Squat

10-9-8-7-6-5-4-3-2-1

Front Squat (95)

HRPU

Full Crunch

CASH OUT

Tabata Plank

Fitness:

Front Squat Ladder

Skill: Front Squat 3RM

10-9-8-7-6-5-4-3-2-1

Front Squat (95)

10 HRPU

10 Full Crunch

CASH OUT

Tabata Plank

DOWNLOADABLE PDF SCORECARD

Posted in Bootcamp Videos, Ladder, Partner Challenges, WOD Center | 1 Comment »

Posted by: Ben | on March 25, 2013

WOD: “Tabata +2 Partner Challenge” -Mon 3.25.13

Performance:

Skill: SDHP (Bar)

Burpees

Weighted Jump Rope

Sled Push (25/10)

Rower (10/7)

TRX SJ

Wall Balls (20/12)

Fitness:

Skill: Rower

Burpees

Weighted Jump Rope

Sled Push (25/10)

Push Press (95/65)

Rower (10/7)

TRX SJ

Wall Balls (20/12)

Box up and overs (20)

Proceed through the sequence above with a partner. One person will be working on the exercise while the other person is waiting. At the end of the 20 seconds of work and the 10 seconds of rest, you and your partner should switch. You are continually counting repetitions as you switch on and off for the 10 rounds. You are totaling the reps for one score at the end of each exercise. When you move to the next station you start back at zero. 1 minute rest between exercises.

DOWNLOADABLE PDF FILE of workout