Month: December 2011

“Crossfit to the Gym” AMRAP for 20 minutes 60 jump Ropes 5 Burpees 10 Squats to Upright Row 

“21-15-9” Squat to Armpit Jumps Kettle Bell Swings Overhead Lunges

“AMRAP” 15 Dumbbell Thrusters 15 Pull Ups 300 Meter Run (15 minutes)    15 Crunches 15 Hands to Chest Push Up  300 Meter Run  (15

“4,3,2,1” Station 1: 4 min- Squat to Press (Med Ball) 3 min – Knees to Ball  2 min – Wall Sit w/Shoulder Press 1 min

“Bootcamp @Inferno” Rope Ring Dips Pull ups  Toes to Bar TRX Row One Hand Overhead Lunge Jack Knife Hand Stand Push Up Heavy Jump Rope

“12 Days of Christmas Isabella Style” AMR(ounds)AP  5 Minutes 12 KB Swings 11 Burpees 10 Deadlifts 1 min Rest (after the 5 minutes of work

“Plate Madness” Holding a 45 pound plate Bicep Curls Squats Front Raises Ski Lunges Swing over Shoulder (each side) Split Squats (each leg) Bentover Row

“Running in the Rain” AMRAP 4 minutes 10 Full Crunches 150 yard Sprint (3 Sets) 10 Hand Release Push Ups 150 Yard Sprint 4 minutes

“Bootcamp Agility Day” Rope Overhead Squat (32 case of water) Hurdle to Burpee Shuttle Run  Bear Crawl  Walking Lunge Up & Down Ramp Push Up

“Partner 2006” 1,000 Jump Ropes 500 Air Squats 250 Crunches 128 Burpees 64 Partner Clap Push Ups 32 Sprints 16 Buddy Carries (or sprints)  8  Wheel