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Workout Of The Day

5 RFT

10 Front Squats 20/35#

12 French Press

15 Hang Squat Cleans

20 Tricep Pushups

into:

3 Rounds

15 Hollow Rocks

20 Plank to Pushup Position

25 Hip Raises

more

Amrap 20

20 Alternating DB Snatch 25/55#

15 Pushups off of DB's

10 Romanian DL 80/120#

Fit Camp:

"Fight Gone Badish"

1 minute at each station/rest on minute 6

4 Rounds ;)

Rope Shake

Ball Slams

PP

Tabata Squats

Mt. Climbers

more

4 Rounds

12 Strict Single DB Bent Over Row Single Arm off of bench Left Arm

12 Strict Single DB Bent Over Row Single Arm off of bench Right Arm

20 Superman's Holding one DB in Front with two hands

15 Single DB Squats

into:

3 Rounds

40 Scissors

20 Reverse Lunges

10 Burpees

more

TABATA THIS!

:40 sec on/:20 sec off for 4 Rounds per Tabata

Shuttle Runs

Walking Lunges

Box Jumps/Step-Ups

Dips

Tabata Squats

more

Deadlift:

5-5-5-5-5-

BackSquat

3-3-3-3-3-

Strict OH Press

2-2-2-2-2-

Fit Camp:

4 Rounds

15 Laying Chest Press 20/35#

20 Hip Raises Holding Dual DB's OH

15 Bent Over Rows 20/35#

into:

2 Rounds

30 Flutter Kicks

30 Scissors

30 Superman's

into:

2 Rounds

200m Sprint

200m Jog

more

5 RFT

30 KB Swings 24/32kg

20 Burpees

"Fight Gone Bad Style"

1 min at each station/one minute rest after all 5 Stations

Minute One: DB Snatch

Minute Two: Ball Slams

Minute Three: Rt. Arm DB Thruster

Minute Four: Russian Twists

Minute Five: Left Arm DB Thruster

more

EMOM 20

MINUTE 1: 12 DB HANG CLEAN & JERKS 20/34#

MINUTE 2: 15 HSPU OFF OF THE GROUND

MINUTE 3: 12 DOUBLE DB FRONT SQUATS 20/35#

MINUTE 4: 10 UP-DOWNS

more

5 RFT

9 Man-Makers

20 Walking Lunges

20 Superman's (Upper Body)

12 OH Walking Lunges

more

Happy 4th of July!

300m Run

24 Toe Touches

24 Box Jumps

24 Goblet Squats

24 Hand Release Pushups

24 Mt. Climbers

24 Air Squats

more

21-15-9

Pull-Ups

Dips

Tabata Squats

into:

10 Min to find a Max DL

Fit Camp:

4 RFT

30 DB or KB Swings 25lb, 16kg,/55lbs, 24kgs

200m Run

15 KB SDLHP

more

"Nancy"

5RFT

400m Run

15 OH Squats 65/95#

Modify load as needed

Fit Camp:

5 Rounds

200m Run with DB's (everytime you drop the weight 25 Tabata Squats)

20 Upright PullBacks

15 Kickbacks

more

Deadlift

3-3-3-3-3-

then:

21-15-9

DL Bodyweight

Pushups

Box Jumps

Fit Camp:

10 Rounds

10 DB Snatch

5 Rt. Arm Squats Single DB

5 Left Arm Squats Single DB

20 Russian Twists

more

BackSquat from the Rack:

5-5-5-5-5

into:

5 Rounds

10 HSPU from the ground

15 Pushups

20 Tabata Squats

Fit Camp:

Amrap 20

10 of Everything

Rt. Arm DL

Left Arm DL

Rt. Arm Bent Over Row

Left Arm Bent Over Row

Gobet Squats

Burpees

more

BodyWeight Tabata Thursday!

:20 sec on/:10 sec off

4 Rounds per Tabata

1. Pushups

2. Tricep Pushups

3. Hollow Rocks

4. Hip Raises

5. 6 inch hold

6. Air Squats

7. Lunges

ONE MINUTE BREAK/REPEAT WHOLE THING

more

BackSquat From The Rack:

3-3-3-3-3-

5 RFT

3 RFT

25 Pushups

30 Box Jumps

40 Reverse Lunges

Fit Camp:

Amrap 20

30 Russian Twists

20 Reverse Lunges

15 PP

20 Mt. Climbers

more

8 Rounds for Reps

1 Minute Pushups

1 Minute Shuttle Runs

1 Min Single Arm Thrusters

1 Min Rest

more

4 Rounds

15 Laying Chest Press

15 Laying Flys

12 Laying Shoulder to OH

20 Tricep Pushups

into:

3 Rounds

25 Front Squats

15 Thrusters

15 Bent Over Shrugs

more

Weight

Deadlift

Heavy Set of 20 Deadlifts * Look to beat attempt from 5/29/24

Rounds/Reps

"Wing-Ding"

AMRAP 15:

50 Kettlebell Swings

50 Box Jumps (24"/20")

50 Goblet Squats

On the Minute [Starting at 0:00]

10 Knees to Elbows on ground

Fit Camp:

Amrap 16

30 KB Swings

30 Lateral Hops over KB two feet take off

30 Goblet Squats

on the :90 Sec: 7 Knees to Elbows on Ground

more

Amrap 15

10 of Everything!

Bicep Curls

French Press

Single Arm Lateral Raise Left

Single Arm Lateral Raise Rt.

Rest 2 Minutes

400 m Run

60 Steps Walking Lunge

50 Pushups

more

Weight

Back Squat

Build to A Heavy Set of 20 Reps

Time

"Pandora's Box"

For Time:

75 Burpee Box Jumps (24"/20") Every 2 Minutes [Starting at 0:00] Complete: 250/225 Meter Row

Fit Camp:

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

Rt. Arm Thruster

Left Arm Thruster

Rt. Arm Bent Over Row

Left Arm Bent Over Row

Chest Only Superman's

Hollow Rocks

Pushups

more

8 Rounds

6 DB Hang Cleans (heavy)

7 Thrusters

20 Mt. Climbers

more

Fit Camp:

AMRAP 16

6 Heavy Front Squats

8 Romanian DL

20 Russian Twists with DB (total)

Buy Out after 16 min is 400m Run

more

Fit Camp:

AMRAP 16

6 Heavy Front Squats

8 Romanian DL

20 Russian Twists with DB (total)

Buy Out after 16 min is 400m Run

more

Romanian DL

Go Heavy

5-5-5-5-5-

then:

3 RFT

30 Step-Ups with DBs 20/35#

15 Pull-Ups

12 Heavy SDLHP 24/32 kg

Fit Camp:

200m Run with Heavy Object

3 RFT

25 PP

50 Steps Walking Lunge

20 French Press

buy out:

200m run with heavy object

more

Romanian DL

Go Heavy

5-5-5-5-5-

then:

3 RFT

30 Step-Ups with DBs 20/35#

15 Pull-Ups

12 Heavy SDLHP 24/32 kg

Fit Camp:

200m Run with Heavy Object

3 RFT

25 PP

50 Steps Walking Lunge

20 French Press

buy out:

200m run with heavy object

more

Hang Clean

3-3-3-3-3-

Hang Clean Complex:

Hang Clean into

Front Squat into

Jerk into

BackSquat into

Behind the Neck Jerk

work up to a heavy but not MAX One Rep

Fit Camp:

21-15-9-15-21

KB Swings

Burpees

Hollow Rocks

more

Weight

Power Clean

Build To A Heavy Single

Time

"Hell End"

3 Rounds for Time:

400m Run

12 Power Cleans 85/115#

21 Burpees

Fit Camp:

21-15-9-15-21Floor Chest Press

Pushups

Tricep Pushups

into:

200m Run

50 Hip Raises

50 Step-Ups

more

"Hold It Together"

For Time:

150/120 Calorie Row

90 Pull-ups

60 Dumbbell Box Step-ups (20")

Dumbbells: 50s/35s *Partition however you'd like

[Time Cap: 35 Minutes]

Fit Camp:

Amrap 12

10 Strict Press

8 PP

12 Plank to Pushup Position

14 Superman's

Rest 1 minute

Amrap 8

10 Bent Over Rows

12 Stiff Legged DL

15 Russian Twists (per side)

more

BackSquat

5-5-5-5-5-

then:

1600m Row for time

50 Pushups

50 Hollow Rocks

Fit Camp:

"Team DVB"

For Time:

1,200 Meter Medicine Ball Run

8 Rounds:

10 Wall Balls + 30 Air Squats

600Meter Medicine Ball Run

4 Rounds:

10 Wall Balls + 30 Air Squats

200 Meter Medicine Ball Run

2 Rounds: 10 Wall Balls +30 Air Squats

Med Ball: 20/14 * Teams of 2 * Run together with 1 Med Ball * 8-4-2 Rounds Each, * Next partner goes when Med Ball is available

more

"The Swing of Things"

For Time:

42 Kettlebell Swings

200m Run

15 Pushups

30 Kettlebell Swings

200m Run

15 Pushups

18 Kettlebell Swings

200m run

15 Pushups

more

4 RFT

400m Run

15 Front Squats 65#

Fit Camp:

Amrap 16

15 Bent Over Rows

20 Step-Ups with DB's

10 Reverse Lunges (per Leg)

Buy-Out is :90 sec Plank Hold

more

Deadlift 3 sets x 10 Reps with a warm-up prior

Behind the Leg DL 3 sets x 10 Reps

Split Stance DL 5 each side

10 Sets x :20 sec Row/:40 Sec Rest

Fit Camp:

4 Sets

200m Run

20 Front Squats Single DB

10 DB PP Rt. Side

10 DB PP L. Side

Rest 2 Minutes

3 Sets

25 Superman's

30 Sit-Ups

15 Burpees

more

Find a heavy but not Max Single:

OH Squat

Front Squat

Back Squat

Strict Press

Fit Camp: There will be no 9am class but there will be a 5:00pm class!

5 RFT

15 Heavy DB Stiff Legged DL

12 Alternating DB Snatch

20 Pushups

more

Max Power Clean

Work up to a one rep Max Power Clean

then:

"Baby Cindy"

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

"Goodbye Laura WOD"

We're gonna miss you girl!

:40 Sec on/:20 Sec off

4 Rounds per Tabata/one minute rest

Bicep Curls

Tricep Kickbacks

Rope Shake Figure 8

Pushup to Plank Position

Crunches

Rest

more

5 Rounds

(5) Hang Clean into

Strict Press into

Front Squat=one movement

into:

6 Rounds

10 Strict Press

15 Front Squats

Run 200m

10 Pullups or 20 Ring Rows

Athlete chooses load. Should be able to move quickly from one movement to the next.

Fit Camp:

6 Rounds

10 Strict Press

15 Front Squats

200m Run

Into:

Max Plank Hold

more

4 RFT

15 Deadlift BodyWeight

400m Run

25 PushUps

Fit Camp:

Amrap 20

14 DB Step-Backs/Reverse Lunge (holding DB's in front racked position)

12 French Press

10 Single DB Thruster

8 Up Downs

more

Heavy BackSquat from the Rack:

Find a heavy but not Max BackSquat for one rep

then:

For time:

20 shoulder presses

200-meter farmers carry

30...

more

Max Thruster from the Racks

3 attempts after you're warmed up.

then:

"Helen"

3 RFT

400m Run

21 KB Swings

12 Pull-Ups

Fit Camp:

  • 9 Rounds for Reps in 18 minutes
  • Every 2 minutes, perform:
  • Round 1:
  • 200 meter Run
  • 12 Down-Ups
  • Round 2:
  • 200 meter Run
  • 15 Butterfly Sit-Ups
  • Round 3:
  • 200 meter Run
  • 15 Back Widows
  • Repeat 3 times
more

Deadlift

3-3-3-3-3-

followed by:

one mile run

one mile row

Fit Camp:

Amrap 20

Pair Up! One Partner does one movement, the other partner does the other movement, so on and so forth

7 Burpees

7 Med Ball Cleans

14 KB Swings

more

5 Rounds

5 Power Cleans 75/115#

10 Front Squats

5 Push Jerks

20 Pull-ups

Fit Camp:

Amrap 1860 Rope Shakes

10 Good Mornings

15 Pushups

20 Single DB Squats

more

Go for Broke

5 Rounds for Total Reps:

400 Meter Run

Max Unbroken Strict Pull-Ups

400 Meter Run

Max Unbroken Push-Ups

Fit Camp:

"Fight Gone Bad Style"

3 Rounds for time/1 minute each station with a minute break after all 5 Rounds

Minute One: Box Jumps or Step-Ups

Minute Two: PP

Minute Three: OH Squats with PVC Pipe

Minute Four: Plank

Minute Five: Hang Cleans

Minute Six: Rest

Time Cap: 33 Minutes

more

  • For Time
  • 50 Sit-Ups
  • 400 meter Run
  • 30 Lateral Burpees over DB
  • 20 Front Squats Single Heavy DB
  • Rest 2 minutes
  • 50 Toe Touches
  • 400 meter Run
  • 30 Lateral Burpees over DB
  • 20 Front Squats Single Heavy DB
  • Rest 2 minutes
  • 50 Sit-Ups
  • 400 meter Run
  • 30 Lateral DB Burpees
  • 20 Front Squats Heavy Single DB
more

3 rounds for time:

50 wall-ball shots or wall-ball throws and catch

50 lateral burpee box jump-overs

♀ 14-lb ball to a 9-foot target, 20-inch box

♂ 20-lb ball to a 10-foot target, 24-inch box

Time cap: 20 minutes

Fit Camp:

more

Deadlift

5-5-5-5-5-

then:

one mile run for time

Fit Camp:

4 RFT

400m run

15 DB Thrusters

30 Steps Walking Lunges

Buy Out:

100 Russian Twists (Count only the right side)

more

3 rounds for time of:

75 double-unders

15/21-calorie row

5 front squats heavy

Fit Camp:

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

DB Snatch

HSPU

Rest 2 minutes

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

Goblet Squats with single DB

Pushups

more

Strict Press from the Rack

3-3-3-2-2-1-1

PP

3-3-3

Push Jerk

2-2-2-

Fit Camp:

5 RFT

15 Single Tricep Behind the neck Presses

15 Hang Cleans

15 Front Squats

200m Run

more

Fight Gone Bad

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of...

more

BackSquat from the Rack

5-5-5-

then 5 RFT

15 BackSquats 3/4 bodyweight

20 Pushups

Fit Camp:

50 Dumbbell Goblet Squats 50/35 lbs

50 Push Ups

50 Air Squats

50 Push Ups

50 Dumbbell Goblet Squats 50/35 lbs

more

21-15-9 x 3 Rounds

2 minute break between each Round

KB Swings 16/24kg

KB SDLHP

more

5 RFT

15 Front Squats from the rack 65#

400m Run

Fit Camp:

2x

  • 15-10-5 Reps for Time
  • Dumbbell Thrusters
  • Air Squats
  • Burpees
more

Deadlift

1-1-1-

Fit Camp:

AMRAP 20

15 of Everything

Bicep Curls

French Press

Kickbacks

Russian Twists

100m Run

more

For time:

5-6-7-8-9-10-9-8-7-6-5

Overhead squats

10-12-14-16-18-20-18-16-14-12-10

Calorie row

♀ 55 lb

♂ 95 lb

Fit Camp:

Ladder of 2's/15 min

OH Squat with PVC PIPE

HR Pushups

more

Amrap 10

Bent Over Rows 20/35lb DB

Stiff Legged DL

Superman's

Rest 2 Minutes

Amrap 10

20 Air Squats

30 Walking Lunges

Max Plank Hold

more

Squat from the Rack:

5-5-5-5-5-

then:

"Helen"

3 RFT

400m Run

21 KB Swings 16/24kg

12 Pull-Ups

Fit Camp:

3 RFT

400m Run

21 Dual DB Front Squats

12 Burpees

more

Complete as many reps as possible in 10 minutes of:

8 ring dips

8 sumo deadlift high pulls using KB

16 double-unders

Fit Camp:

Tabata This:

:40 Sec on :20 Sec...

more

Power Snatch

3-3-3-3

Then:

"Randy"

75 Snatches 55/75#

Fit Camp:

400m Run

50 Dips

100 Pushups

200 Air Squats

400m Run

more

Power Clean: Work up to a heavy single

then:

5 RFT

15 Hang Cleans 75#

15 Box Jumps

Fit Camp:

AMRAP 20

15 KB Swings

10 KB Bent Over Rows (single kb)

8 HSPU off the ground

more

5 RFT

15 DL 155#

400m Run

Fit Camp:

4 RFT

20 Step-Ups

25 Loaded Squats (single or dual db)

30 Steps Walking Lunge

300m Run

more

Front Squat

Work up to a heavy 3

3-3-3-3-3

then:

30-30-30

Ball Slams

Pushups

Hollow Rocks

Fit Camp:

"Popeye"

  • 3 Rounds Without Breaking
  • 30 Curls (2x25/15 lb)
  • 30 Strict Presses (2x25/15 lb)
  • 30 Lateral Raises (2x25/15 lb)
  • 30 Hammer Curls (2x25/15 lb)
  • 30 Upright Rows (2x25/15 lb)
  • 30 Push Presses (2x25/15 lb)
  • 30 Curls (2x25/15 lb)
  • 1 minute Rest
more

Strict Press off the Rack:

Work up to a heavy 2-2-2-2-

then:

"Goody Two-Shoes"

On the 1:30 x 10 Rounds:

10-1 Dumbbell Hang Clean & Jerks

Max Calorie Row

Fit Camp:

AMRAP 20

10 Plank to Pushup Position

5 DB Hang Snatch (per side)

10 Single DB Front Squat

20 Mt. Climbers count only the right leg

10 PVC Pipe Drop Snatch

more

Tabata This:

:40 Sec On/:20 Sec Of

4 Rounds per Tabata/1 min rest after each Tabata

1. Bicep Curls

2. French Press

3. Mid-Trap Raises

4. Hip Raises with DB

5. OH Squat with PVC Pipe

more

21-15-9-15-21-9

Romanian DL

Pushups

Fit Camp:

600m Run

100 Steps Walking Lunge

90 Pushups

80 Tabata Squats

70 Second Plank

60 Sit-Ups Athletes Choice

50 PP

600m Run

more

"The Extra Mile"

For Time:

400 Meter Run

4 Rounds For Time:

5 Dumbbell Front Squats (50/35)'s

5 Strict Pull-ups

400 Meter Run

3 Rounds:

5 Dumbbell Front Squats (50/35's)

5 Strict Pull-ups

400 Meter Run

2 Rounds:

5 Dumbbell Front Squats (50/35's)

5 Strict Pull-ups

400 Meter Run

1 Round:

5 Dumbbell Front Squats (50/35's)

5 Strict Pull-ups

Fit Camp:

10 Reps of Everything

6 Rounds

Thrusters 20/35#

Bent Over Rows 20/35#

Burpees 20/35#

more

50-40-30-20-10

Burpees

WallBalls

Fit Camp:

10 DB Snatch

10 yard Carry

10 DB Snatch

10 yard Carry

10 DB Snatch

10 yard Carry

10 DB Snatch

10 yard Carry

20 Ball Slams

30 Mt. Climbers

15 Ball Slams

30 Mt. Climbers

20 Ball Slams

30 Mt. Climbers

more

8 Rounds

5 of everything

Hang Cleans

Front Squats

Power Cleans

Hang Squat Cleans

PP

Athlete chooses load/should be able to move the load fairly quickly throughout.

Fit Camp:

AMRAP 25

200m Run

30 Air Squats

20 Single DB Squats

200m Run

30 Pushups off of single DB

20 Hand Release Pushups

200m Run

30 Sit-Ups Holding DB

20 Hollow Rocks

more

21-15-9

WallBalls

Burpees

Fit Camp:

  • Four Tabatas in 19 minutes
  • Tabata Russian Twists
  • Rest 1 minute
  • Tabata Reverse Lunges
  • Rest 1 minute
  • Tabata Single DB Thrusters
  • Rest 1 minute
  • Tabata Behind the Neck Press holding Single DB with Both hands

On a 19-minute clock, perform the prescribed work in the order written.

Tabata is 20 seconds of work followed by 10 seconds of rest, for 8 intervals. You can add extra weight for the Russian Twists

more

For Time:

3-6-9-12-15

Power Cleans

Row Calories 20

Push Jerks

Row Calories 40

Barbell: 75/110#

Fit Camp:

AMRAP 30

30 Air Squats

20 Box Jumps

32 m Walking Lunge

20 HR Pushups

15 Burpees

200m Run

more

JERRY

For Time:

1 Mile Run

2,000 Meter Row

1 Mile Run

Fit Camp:

3 Rounds :40 Sec on/:20 Sec Rest

DB Squats into Press

KB Swings

Pushups

Alternating Box Step-Ups

Rest 2 minutes

3 Rounds :40 sec of work/:20 Sec off

Bicep Curls

Bent Over Rows

Skier's Move

DB French Press

more

21-15-9

DL 125/165#

Box Jumps

Pushups

Rest 4 minutes

1 mile run

Fit Camp:

21-15-9

DB Snatch Rt. Arm

Left Arm Carry OH 100m

:60 Sec Plank

into:

21-15-9

DB Snatch Left Arm

Rt. Arm Carry OH 100m

60 Shoulder Taps

more

"Nancy"

5 RFT

400m Run

15 OH Squats 65/95#

Fit Camp:

4 RFT

200m Run

15 Pike HSPU

20 Hollow Rocks

50 Air Squats

more

Hang Clean

3-3-3-3-3-

then:

1 mile run

1 mile row

200 single jumpropes

Fit Camp:

Amrap 3:00 x 5/one minute break between rounds

15 KB Swings

10 SDLHP

5 Lateral Jumps over KB

more

BackSquat /Reverse Lunge Ladder

Ladder of 2's

Empty Bar BackSquat 35/45#

Reverse Lunges

Fit Camp:

Tabata This!

:40 sec per Tabata/:20 Sec off

4 Tabatas per movement/1 minute rest between tabatas

Front Squats with DB's 20/35

Burpees

Dips

Pushups

Jumping Lunges or Forward and Reverse Lunges

more

20 MIN AMRAP OF

15 Air Squats

10 Dumbbell Push Presses

5 Dumbbell Power Snatches (per arm)

Fit Camp:

Amrap 10

15 Bicep Curls

15 Kickbacks

15 PP

20 Tabata Squats

Rest 2 minutes

Amrap 10

16 Step-Ups or 10 Box Jumps

20 KTE

25 Supermans

more

"Cindy Meets The Devil"

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

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

Amrap 18

5 Sumo Dual DB DL 15/25#

6 Sumo Dual DB Clean

7 PP

8 Reverse Lunges with DB's

more

"Cindy Meets The Devil"

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

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

Amrap 18

5 Sumo Dual DB DL 15/25#

6 Sumo Dual DB Clean

7 PP

8 Reverse Lunges with DB's

more

5-10-15-20-25

Romanian DL 85lbs

Pushups

Ab-Mat Sit-Ups'

Fit Camp:

"BlackHawk"

30 Box Jumps

15 Hang Squat Cleans DB 20/35#

20 Box Jumps

10 Squat Cleans

10 Box Jumps

5 Hang Squat Cleans

more

Front Squat From The Rack:

5-5-5-5-5-

then:

1 mile Run

50 Burpees

1 mile Row

Fit Camp:

Amrap 8

10 PP 20/35#

12 Front Squats 20/35#

15 Stiff Legged DL 20/35#

Rest 2 Minutes

Amrap 8

10 Hindu Pushups

12 Clapping Pushups

15 Tabata Squats

more

"Open Workout 24.1"

For Time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

Time Cap: 15 minutes

Fit Camp:

21 DB Snatch Rt. Arm

15 Burpees

21 DB Snatch L. Arm

15...

more

Deadlift

3-3-3

2-2-2

1-1-1-

then:

21-15-9

DL 125#

DB Strict Press 15# unbroken

Fit Camp:

400m Run Buy In:

5 Rounds

15 of everything: (not for time)

45 degree angle Front Raises

Bicep Curls

Strict Press

Buy-Out is 800m Run

more

"Down With The Sickness"

5 Rounds For Time:

400m Run

12 Thrusters (75/55)

12 Burpees

12 Pull-ups

Fit Camp:

Tabata Style

:40 Sec on :20 Sec off x 4 Rounds per Tabata

KB SDLHP

Walking Lunges

Plank Hold

Dips

Up Downs

more

3 Rounds of:

21 DB Bent Over Rows 20/25#

15 Thrusters

into:

3 Rounds

21 Dual DB Swings

15 Thrusters

more

"Medulla Oblongata"

On the 2:00 x 10 Rounds:

30 Double Unders

10 Kettlebell Swings (70/53)

Max Calorie Row

Fit Camp:

30 DB Front Squats

200m Run

20 Front Squats

200m Run

15 Front Squats

200m Run

into:

2 Rounds

50 Pushups

30 Tricep Pushups

25 Hollow Rocks

more

1000m Run

50 Thrusters 35 lb bar

30 Bent Over Rows DB's 20lbs

1000m Run

more

150 KB Swings 16kg

100 Pushups

100 Steps Walking Lunge

50 SDLHP with KB

25 Burpees

more

4 RFT

400m Run

15 Hang Power Cleans 65#

10 Front Squats no rack 65#

10 Reverse Lunges Load on Back 65#

Fit Camp:

4 Rounds

5 Ha5 Single DB Hang Clean to Front Squat to Thruster (per arm)

ng Power Snatch to a Shoulder Press (per arm)

12 Hip Raises with left leg out

12 Hip Raises with right leg out

20 Swimmers

more

30-20-15

Deadlift 125#

Step-Ups DB 20lbs

Ring Rows

Fit Camp:

3 Sets

15 of Everything

Bicep Curls

Strict Shoulder Press

Kickbacks or French Press

into:

3 Rounds

30 Steps Walking Lunge

30 Russian Twists with db count only one side

15 GTOH with dual db's

into:

2 Rounds

200m Run

15 Burpees

20 Air Squats

more

21-15-9

Dual DB Front Squats

Dual DB Thrusters

Dual DB Bent Over Rows

Pushups off of DB's

Fit Camp:

4 Rounds

7 Rt. Arm Thruster

7 L. Arm Thruster

7 Rt. Arm Front Squats

7 L. Arm Front Squats

7 Rt. Arm DB Bent Over Row

7 L. Arm Bent Over Row

14 Pushups

more

15-10-15-10-15-10

Hang Power Clean 70#

Stiff Legged DL

Fit Camp:

AMRAP 20

60 Rope Shakes

20 KB Swings

15 SDLHP

200m Run

more

"Jackieish"

1000m Run

1000m Row

50 Thrusters 45# all

30 Pullups

Fit Camp:

  • For Time
  • 10-8-6-4
  • DB Devil Press
  • DB Reverse lunge
  • DB Push Up
  • DB Front Squat
  • DB Push press
  • DB Deadlift
  • V-Up
  • Burpee Box Jump
more

HAPPY VALENTINE'S DAY GUYS!

  • Two Parts (with a Partner)
  • (A) "Tunnel of Love," For Time:
  • 1000 meter Row or Run (Partner 2 Jumps Rope*)
  • *Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)
  • (B) "Roses are Red, Violets are Blue...So are Medicine Balls," AMRAP in 20 minutes of:
  • 50 Partner Med Ball Russian Twists (20 lb)
  • 40 Partner Med Ball Sit-Ups (20 lb)
  • 30 Slam Balls (20 lb)
  • 20 Wall Ball Shots (20 lb)
  • Use a single medicine ball throughout
more

21-15-9

DL 145#

Box Jumps

Rest 2 min

21-15-9

KB SDLHP

Hollow Rocks

Fit Camp:

150 Air Squats

100 Step-Ups

75 Single DB Squats

60 Dips

50 Reverse Lunges

400m Run

more

30-30-30

DB Snatch

DB Step-Ups

Pushups

buy-out is 1 mile run

AMRAP 25

12 DB Snatch

25 Hips Raises with DB

15 French Press

20 Russian Twists

more

5-10-15-20-25

Romanian DL 85lbs

19-20-30-40-50

Pushups

Fit Camp:

TABATA FRIDAY

:40 sec on :20 sec off

3 Tabatas per movement/no rest between Tabatas

1. Air Squat

2. Plank Shoulder Taps

3. Squat w/High Knee

4. Slow Mt. Climber

4. 90 Degree Squat Jump

5. Fast Mt. Climber

6. Swimmer (mod is Knee High Arm Pull)

7. Pushups

8. Tricep Pushups

more

Hang Clean to PP to Front Squat=one rep

8 RFT

5 HC to PP to Front Squat

15 KB Swings

15 SDLHP

Fit Camp:

150 KB Swings

Everytime you drop 200m Run

into:

50 Pushups

50 Hip Raises

50 Leg Raises

more

  • 8 Rounds For Time
  • 200 meter Run
  • 11 Dumbbell Burpee Deadlifts 35#

Fit Camp:

  • 6 Rounds for Time
  • 8 Goddessmakers* (2x35/25 lb)
  • 200 meter Run
  • Rest 2 minutes
  • *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)
more

  • For Max Reps in 30 minutes
  • 0:00-5:00
  • Max Burpee Box Jump-Overs (24/20 in)
  • Rest 5 minutes
  • 10:00-14:00
  • Max 10 meter Shuttle Runs
  • Rest 4 minutes
  • 18:00-22:00
  • Max Power Cleans 80lbs
  • Rest 3 minutes
  • 25:00-27:00
  • Max Wall Ball Shots in the air
  • Rest 2 minutes
  • 29:00-30:00
  • Max Unbroken Pull-Ups or Ring Rows (single attempt)
more

Tabata This

:20 sec on/:10 sec

4 Tabatas per movement no breaks between movements

L. Side Plank Holds

Plank Drags

R. Side Plank Holds

Front Raises

Skull Crushers

Russian Twists

Hop Overs

Air Squats

Rt. Arm Kickback

L. Arm Kickback

more

  • For Time
  • 50 Sit-Ups
  • 400 meter Run
  • 30 Lateral Barbell Burpees
  • 20 Front Squats 75lb
  • Rest 2 minutes
  • 50 Toes-to-Bars
  • 400 meter Run
  • 30 Lateral Barbell Burpees
  • 20 Front Squats 75lb
  • Rest 2 minutes
  • 50 Sit-Ups
  • 400 meter Run
  • 30 Lateral Barbell Burpees
  • 20 Front Squats 75lb
  • Time Cap: 35 minutes
more

21-15-9

DL 135#

Ring Rows

Step-Ups with DB's 20#

into:

1 mile run

Fit Camp:

3 minutes of Air Squats

3 minutes of Single Arm Shoulder to OH/Switch every 30 Reps

3 minutes of Step-Ups

3 minutes of KB Swings

3 minutes of Pushups

more

BackSquat from the Rack

5-5-5-5-5-

then:

400m Run x 4, equal run to rest times

Fit Camp:

  • AMRAP in 17 minutes
  • 50 Double-Unders
  • 12 Dumbbell Seasaw Rows
  • 12 Dumbbell Floor Presses
  • 1 minute Dumbbell Floor Press Hold
more

  • For Time
  • 1,000/800 meter Row
  • 50 Thrusters (45/35 lb)
  • 30 Lateral Burpees Over the Barbell
  • 50 Thrusters (45/35 lb)
  • 1,000/800 meter Row

Fit Camp:

  • For Time
  • 50-40-30-20-10 reps of:
  • AbMat Sit-Ups
  • Front Rack Reverse Lunges
  • Directly into, 5 Rounds of:
  • 30 Shuttle Runs (10 meters)
  • 15 Snatches
more

6 Rounds

10 Hang Clean (bar or db) 75# or 25#

200m Run

30 Russian Twists with any load

Fit Camp:

4 Tabatas 40 sec on: 20 sec off

4 Rounds per Tabata with one minute break after each Tabata

1: Pineapple Shuttle Runs

2: Ball Slams

3: Hip Raises

4: Lateral Raises with DB or Band

more

100 Air Squats

25 Box Jumps

then"

7 Rounds

7 Thrusters 25# Rt.

7 Thrusters 25# L.

7 Box Jumps

Fit Camp:

100 Air Squats

then:

7 Rounds

7 L. Bent Over Rows

7 R. Bent Over Rows

7 Box Jumps or 7 Burpees and 10 Step-Ups

then:

3 Rounds

30 Russian Twists

30 Tricep Pushups

:60 Second Plank

more

HAPPY BIRTHDAY YESLY!!

32 of EVERYTHING!!!!

BURPEES

BOX JUMPS

KB GOBLET SQUATS

PULLUPS

SIT-UPS

BACKEXTENSIONS OR SUPERMANS

WALKING LUNGES HOLDING LOAD

KB SDLHP

JUMPS OVER KB

more

Amrap 20

15 DL 125#

20 Curtsy Lunges

25 KB Swings 16kg

Fit Camp:

21-15-9

Front Squats

Bicep Curls

Strict Press

into:

18-12-9

Thrusters

Hammer Curls into Strict Pres or PP

400m Run Buy-Out

more

1,600m Row or Run

50-100-150 Broken Up Any Way

50 Burpees

100 DB Thrusters

150 Pushups

1,600m Row or Run

Fit Camp:

400m Run

50-100-150 Broken Up any way

Walking Lunge Steps

DB Alternating Snatch

Pushups

400 Run

more

1,600m Row or Run

50-100-150 Broken Up Any Way

50 Burpees

100 DB Thrusters

150 Pushups

1,600m Row or Run

Fit Camp:

400m Run

50-100-150 Broken Up any way

Walking Lunge Steps

DB Alternating Snatch

Pushups

400 Run

more

1,600m Row or Run

50-100-150 Broken Up Any Way

50 Burpees

100 DB Thrusters

150 Pushups

1,600m Row or Run

Fit Camp:

400m Run

50-100-150 Broken Up any way

Walking Lunge Steps

DB Alternating Snatch

Pushups

400 Run

more

1,600m Row or Run

50-100-150 Broken Up Any Way

50 Burpees

100 DB Thrusters

150 Pushups

1,600m Row or Run

Fit Camp:

400m Run

50-100-150 Broken Up any way

Walking Lunge Steps

DB Alternating Snatch

Pushups

400 Run

more

21-15-9

BackSquat 65#

DB Stiff Legged DL

400m Run

Fit Camp:

10 min Legs

15 Single DB Squat Hold 5 second bounce stand up

20 Reverse Walking Lunges

10 Rt. Single Leg Stiff DL

10 Rt. Single Leg Stiff DL

rest 2 minutes

8 minute Abs

30 Leg Raises

20 Pulse Sit-Ups

10 Single Leg V-Ups (per Leg)

more

  • Four Tabatas in 19 minutes
  • Tabata Alternating Dumbbell Hang Snatches (50/35 lb)
  • Tabata Plyo Push-Ups
  • Tabata Sit-Ups
  • Tabata Dumbbell Ground-to-Overheads (50/35 lb)
  • Rest 1 minute after each Tabata

On a 19-minute clock, complete 4 Tabatas of the following movements: Alternating Dumbbell Hang Snatches, Plyo Push-Ups, Sit-Ups, and Dumbbell Ground-to-Overheads. Tabata is 8 rounds of 20 second work and 10 second rest. Rest 1 minute after...

more

10-20-30

DL 125#

20-40-60

Calorie Row

Fit Camp:

3 RFT

400m Run

25 Box Jumps/Step-Ups

20 Single DB BTN Tricep Press

15 Single DB Squats

10 Reverse Lunges (per leg)

more

Flat Bench Press

5-5-5-5-5

Seated-Single DB Shoulder Press Rt. Arm/L. Arm

Switch Arms until you’ve completed 3 sets per arm

10-10-10

Single Arm Tricep Kickback/Single Arm Lateral Raise

Switch Arms until you’ve completed 3 sets per arm

15-15-15

then:

5 Rounds

15 KB Swings 16kg

10 Goblet Squats

Fit Camp:

Part 1:

AMRAP 10

15 KB Swings

20 Sit-Ups

25 Air Squats

Rest 2 minutes

Part 2:

AMRAP 10

7 Single Arm DB Thruster Rt.

7 Single Arm DB Thruster L.

20...

more

For time:

21-15-9

Front Squats 65#

42-30-18

Ring Rows

1 mile run buy-out

Fit Camp:

Pair Up! Groups of 2

60 Wall Ball Throws 6 feet apart

70 Box Jumps or Step-Ups (one partner works one partner holds plank)

60 Ball Throw Sit-Ups (together)

200m Run together

120 Tabata Squats

40 count Rope Shakes (one Legged)

200m Run Together

more

30 DB Snatch

30 Hang Cleans

30 Burpees

30 Forward and Back Lunges with DB’s

30 Bent Over Rows

more

AMRAP 16

12 3 inch DL Pull (start DL 3 inches from the ground) 120#

20 Box Jumps

20 Tricep Pushups

Fit Camp:

6 Rounds For Time:

  • 6 Power Cleans
  • 6 Hand-release Pushups
  • 40 Alternating Plank Shoulder Taps (total)
more

BackSquat

5/5/5/5/5

then:

3 Rounds

500m Row

20 Ring Rows

25 Pushups

Fit Camp:

7x Front Squats Bounce at the bottom 5 count into

7 Front Squats into 10 Air Squats

Repeat 4 x

then:

4 Rounds

15 Bicep Curls

12 PP

10 Bent Over Rows Stiff Legged into

7 Single Leg Row Per Leg

more

HAPPY FRIDAY!

5 Rounds

10 Strict Press

12 Laterals

15 Kickbacks

into:

4 Rounds

16 Plank to Pushup Position

12 Reverse Lunges with DB’s

10 Front Squats

more

21-15-9-15-9

DL 125#

Ring Rows

Pushups

Fit Camp:

Fight Gone Bad Style

One minute a each station with a rest after all 5 Stations

Minute One: Rope Shakes

Minute Two: KB Swings

Minute Three: Pushups

Minute Four: Tabata Squats

Minute Five: Leg Raises

Minute 6: Rest

more

10 Rounds

10 BackSquats 55/75

10 BTN Push Press

Every Round Switch from BackSquat to Front Squat

and do BTN Press on BackSquats and Regular PP on Front Squats

Immediately into 1 mile run for time

more

AMRAP 20

10 Thrusters

8 Man-Makers

16 Walking Lunge with DBs

BUY-OUT:

200m Run with DB’s

more

6 Rounds

25 KB Swings

15 Tabata Squats’

10 Burpees with a 12 inch jump

more

5 RFT

15 Single DB Front Squats 20/35#

10 Rt. Arm PP

10 L. Arm PP

20 Leg Raises Holding DB

BUY OUT:

600m Run

more

    12 Days of Christmas Wod

    • For Time, adding one movement per round:
    • 1 Sumo Deadlift High-Pull (75/55 lb)
    • 2 Thrusters (75/55 lb)
    • 3 Push Presses (75/55 lb)
    • 4 Power Cleans (75/55 lb)
    • 5 Power Snatches (75/55 lb)
    • 6 Kettlebell Swings (53/35 lb)
    • 7 Pull-Ups
    • 8 Knees-to-Elbows
    • 9 Box Jumps (24/20 in)
    • 10 Double-Unders
    • 11 Burpees
    • 12 Overhead Walking Lunges (45/25 lb Plate)
    more

      HAPPY BIRTHDAY KIM!!!!

      56 OF EVERYTHING!

      BURPEES

      HAND RELEASE PUSHUPS

      KB SWINGS

      400m RUN

      SDLHP

      AIR SQUATS

      DIPS

      400M RUN

      more

        12-9-6-3-6-9-12

        Deadlift 135#

        Ring Rows

        Fit Camp:

        10 Rounds

        10 DB Thrusters

        10 Bicep Curls into Strict Press

        more

          Amrap 20

          30 Steps Walking Lunge

          25 Pushups

          20 Hollow Rocks

          200m DB Carry 20/35#

          more

            • For Time
            • 50 Sit-Ups
            • 400 meter Run
            • 30 Burpees
            • 20 Front Squats 75#
            • Rest 2 minutes
            • 50 lying Toe Touches
            • 400 meter Run
            • 30 Burpees
            • 20 Front Squats 75#
            • Rest 2 minutes
            • 50 Sit-Ups
          more

          Amrap 16

          8 L Arm DB PP

          8 R Arm DB PP

          10 R Arm Reverse Lunges holding DB

          10 L Arm Reverse Lunges holding DB

          15 Goblet Squats with DB

          30 Russian Twists with DB

          more

          AMRAP 20

          16 ALTERNATING DB SNATCHES

          20 HAND RELEASE PUSHUPS

          25 BUTTERFLY SIT-UPS

          FIT CAMP:

          5 RFT

          15 KB SDLHP

          25 TABATA SQUATS

          200M RUN

          more

          Amrap 20

          16 Alternating DB Snatch

          20 Hand Release Pushups

          25 Butterfly Sit-Ups

          Fit Camp:

          4 RFT

          15 DB Bent Over Row Left

          15 DB Bent Over Row Rt.

          12 Kickbacks L. Arm

          12 Kickbacks R. Arm

          20 Superman’s

          20 Tricep Pushups

          Buy-Out is:

          100 Walking Lunge

          more

          AMRAP 20

          15 BACKSQUAT 100#

          400m Run

          Every Run add 10lbs to the load

          Fit Camp:

          AMRAP 20

          10 DB POWER CLEANS

          10 DB SNATCH

          7 BURPEES

          more

          4 RFT

          30/24 Calorie Row

          20 Box Jumps

          10 Power Cleans 95#

          Fit Camp:

          4 Rounds

          15 Chest Press

          15 Pushups

          followed by:

          4 Rounds

          7 Rt. Arm Thruster

          7 L. Arm Thruster

          10 Bicep Curls

          more

          45-30-15

          DB Snatch

          Single Leg DL alternating

          DB Goblet Squats

          more

          Find a Heavy 5×5

          Strict Press

          Front

          then:

          Amrap 12

          10 Bicep Curl to Strict Press

          20 Tricep Pushups

          30 Jump Squats

          Fit Camp:

          Amrap 15

          8 Thrusters

          10 Good Mornings

          15 Bicep Curl to Strict Press

          20 Tricep Pushups

          once 15 min is up:

          Buy-Out

          800m Run

          more

          6 RFT

          60 Dubs

          30 KB Swings

          15 Burpees

          Fit Camp:

          3 RFT

          400m Run

          30 KB Swings

          20 KB Snatch or KB SDLHP

          buy-out is

          50 jump squats

          more

          21-15-9

          DL 145#

          Pull-Up

          Fit Camp:

          21-15-9-15-21

          Stiff Legged DL

          Step-Ups

          Hollow Rocks

          more

          HAPPY BIRTHDAY TO ME!

          5 RFT

          15 Front Squats

          20 Air Squats

          25 Pushups

          Rest 1 minute

          4 RFT

          15 PP

          20 Reverse Lunges

          15 HSPU

          Buy Out is 400m Run

          more

          AMRAP 17

          7 Power Snatch 55lbs

          12 Reverse Lunges with bar on back 55lbs

          20 Leg Raises

          Fit Camp:

          4 Rounds

          12 Floor Press 20/35#

          15 Pushups

          15 Tricep Pushups

          into:

          4 Rounds

          12 Thrusters 20/35#

          10 Bent Over Rows

          20 Steps Walking Lunge

          into:

          3 Rounds

          30 Russian Twists

          20 Leg Raises

          20 Plank to Pushup Position

          more

          3 RFT

          20 Deadlifts 135#

          25 Box Jumps

          400m Row

          Fit Camp:

          • 400m Run
          • 40 Russian Kettlebell Swings (24/16 kg)
          • 40 Kettlebell Taters (24/16 kg)
          • 300 meter Run
          • 30 Russian Kettlebell Swings (24/16 kg)
          • 30 Kettlebell Taters (24/16 kg)
          • 200 meter Run
          • 20 Russian Kettlebell Swings (24/16 kg)
          • 20 Kettlebell Taters (24/16 kg)
          • 100 meter Run
          • 10 Russian Kettlebell Swings (24/16 kg)
          • 10 Kettlebell Taters (24/16 kg)

          A Kettlebell Tater is a kettlebell swing...

          more

          “Fortitude”

          Alternating on the minute x 30

          Minute One: Row

          Minute Two: Burpees

          Scoring is lowest round of Calories on Row and lowest number of burpees

          Fit Camp:

          Amrap 20

          16 Alternating DB Snatch

          7 Burpees

          10 Box Jumps or 20 Step-Ups

          more

          BACKSQUAT

          ON THE 3:00 X 3 SETS

          5-5-5-

          First work up to an 80% and build heavy.

          then:

          AMRAP 12

          5 Pull-Ups

          10 Box Jumps

          15 Front Squats 20lbs all

          Fit Camp:

          AMRAP 14

          15 Bicep Curls

          15 Tricep Kickbacks

          12 Shoulder Strict Press

          Rest 1 min

          Amrap 9

          25 Superman’s

          25 Hip Raises

          25 Dips

          12 Strict Bicep Curl to Shoulder Press

          more

          “The Nice List”

          2 Rounds For Time:

          1,200/1,000m Row

          25 Power Cleans 75#

          1,200/1,000m Row

          25 Push Jerks 75#

          Fit Camp:

          50 Dumbbell Goblet Squats 55/35 lbs

          50 Push Ups

          50 Air Squats

          50 Push Ups

          50 Dumbbell Goblet Squats 55/35 lbs

          more

          AMRAP 20

          15 PP

          10 Front Squats

          8 Thrusters

          Rest 2 minutes

          AMRAP 6

          30 Russian Twist

          20 Leg Raises

          20 Steps Walking Lunge

          more

          HAPPY BIRTHDAY TO DANI!

          11/22/2004

          19 of Everything!

          KB Swings 16/24kg

          Tricep Pushups

          Box Jumps

          Rest 2 minutes

          KB SDLHP

          Dips

          Mt. Climbers

          more

          Front Squat

          On the 3:00 x 3 Sets:

          1-1-1 Front Squat

          *Start first working set at 85% & build to heavy

          SCORE: Heaviest set completed for 1 repetition.

          AMRAP 9:

          6 Thrusters 75#

          6 Burpees over Bar

          Fit Camp:

          5-10-15-20-25

          Front Squats 20/35#

          Plank to Pushup Position

          Bicep Curls

          more

          HAPPY BIRTHDAY RORI 11/19

          HAPPY BIRTHDAY ELENA 11/20

          6 ROUNDS

          12 DB SWINGS RT. ARM

          12 DB SWINGS LEFT ARM

          12 SINGLE ARM BENT OVER ROW RT.

          12 SINGLE ARM BENT OVER ROW LEFT

          15 SUPERMAN’S

          REST 1 MINUTE

          5 ROUNDS

          7 RT. ARM DB THRUSTER

          7 LEFT ARM DB THRUSTER

          20 PUSHUPS

          20 LEG RAISES

          more

          21-15-9

          Thrusters 65#

          Floor Press 65#

          rest 5 minutes

          21-15-9

          Pull-Ups

          Hollow Rocks

          Fit Camp:

          40 Front Racked DB Walking Lunges 20/35#

          50 Dual DB Front Squats 20/35#

          60 Box Step-Ups with DB’s

          40 Hollow Rocks

          50 Superman’s

          60 Hip Raises with DB on hip

          more

          For Time:

          800m Run

          40 Single DB Push Jerks 35#

          30 Pull-Ups

          800m Run

          Fit Camp:

            • Four Parts in 12 minutes
            • EMOM for 3 minutes:
            • 15 Dumbbell Rows (2x30 lb)
            • 10 Push-Ups
            • EMOM for 3 minutes:
            • 10 Dumbbell Rows (2x40 lb)
            • 10 Push-Ups
            • EMOM for 3 minutes:
            • 5 Dumbbell Rows (2x45 lb)
            • 10...
            more

          “DT”

          5 RFT

          12 DL 105#

          9 Hang Power Clean

          6 Push Jerks

          Time Cap: 13 minutes

          Fit Camp:

          AMRAP 15

          60 Rope Shakes

          15 Laterals

          25 Dips

          rest 2 minutes

          AMRAP 15

          15 PP

          15 KickBacks

          30 Tabata Squats

          more

          "CrossFit Total"For Total Load:

          • Back Squats
          • Strict Presses
          • Deadlifts

          Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.

          Fit Camp:

          For Time:12, 9, 6, 3, 6, 9, 12

          • Thrusters
          • Burpees
          more

          • For Time "Irvine"
          • 400 meter Run
          • 23 Push-Ups
          • 53 Goblet Squats (53/35 lb)
          • 400 meter Run
          • 23 Push-Ups
          • 53 Kettlebell Swings (53/35 lb)
          • 400m run
          more

          HONORING OUR VETERAN'S TODAY!

          • For Time
          • 6 Rounds of:
          • 11 Mountain Climbers
          • 11 Power Cleans (95/65 lb)
          • Rest 2 minutes
          • Then, 6 Rounds of:
          • 19 Hand Release Push-Ups
          • 18 Box Jump Burpees
          • 100 meter Run

          With a running clock, completed the prescribed work as fast as possible (“For Time“). Athlete will start with 6 rounds of 11 Mountain...

          more

          9 Rounds

          10 Tricep Pushups

          9 Strict PullUps

          8 HSPU

          7 Burpees

          Fit Camp:

          4 RFT

          10 Stiff Legged DL to a Bent Over Row

          400m Run

          30 Mt. Climbers off of DB's

          10 Renegade Rows

          7 Burpees

          more

          7 ROUNDS OF

          14 Dumbbell Power Snatches 35lbs

          14 Dumbbell Goblet Squats 35lbs

          14 Dumbbell Overhead Squats 20lbs

          FIT CAMP:

          AMRAP 17

          10 of Everything

          Laying Chest Press

          Laying Shoulder Press

          Front Pulls

          Reverse Lunges with DB's

          more

          15 MIN AMRAP OF

          30 Push Ups on Dumbbells

          30 Dumbbell Deadlifts 2×50/35 lbs

          Fit Camp:

          20 MIN AMRAP OF

          15 Air Squats

          10 Dumbbell Push Presses

          5 Dumbbell Power Snatches

          more

          AMRAP 20

          10 HANG SQUAT CLEANS DB 20/35#

          15 BOX JUMPS

          16 CALORIE ROW

          FIT CAMP:

          AMRAP 10

          10 RT. ARM DB THRUSTER

          10 LEFT ARM DB THRUSTER

          25 SIT-UPS

          12 CLAPPING PUSHUPS/20 REGULAR PUSHUPS

          REST 2 MINUTES

          AMRAP 8

          12 BICEP CURLS

          15 DIPS

          8 BURPEES OR 30 SKI MOVES

          more

          STEVEN SKIPTON SR.

          • For Time
          • 400 meter Run
          • 25 Kettlebell Swings (1.5/1 pood)
          • 25 Burpees
          • 25 Air Squats
          • 25 Single-Arm Kettlebell Push Press (1.5/1 pood)
          • 1 mile Run
          • 25 Kettlebell Swings (1.5/1 pood)
          • 25 Burpees
          • 25 Air Squats
          • 25 Single-Arm Kettlebell Push Press (1.5/1 pood)
          • 400 meter Run

          JORDAN (HERO WOD)

          • For Time
          • 100 Kettlebell Swings (24/16 kg)
          • 100 Sit-Ups
          • 100 Air Squats
          • 100 Push-Ups
          more

          "The Dark Side"

          AMRAP 17:

          Buy-In: 1,000m Run

          Directly Into...

          10-20-30....

          Dumbbell Snatches 35# All

          Front Squats (75/55)

          Fit Camp:

          AMRAP 8

          15 Lateral Raises

          15 Front Pulls

          15 Palms Out Bicep Curls

          REST 2 MINUTES

          AMRAP 6

          30 RUSSIAN TWISTS

          20 LEG RAISES

          25 SUPERMAN'S

          REST 1 MINUTE

          AMRAP 6

          100 FAKE JUMP ROPES

          30 TABATA SQUATS

          more

          "The Chief" [BENCHMARK]

          AMRAP 3:00 x 5 Rounds:

          3 Power Cleans (135/95)

          6 Push-ups

          9 Air Squats

          Rest 1:00 between rounds

          SCORE:Total rounds and reps completed in 3 minutes, sum totaled across 5 rounds.

          Scoring: Rounds + Reps

          Fit Camp:

          • AMRAP in 26 minutes
          • 6 Burpees
          • 11 Bicep Curls heavy
          • 12 Weighted Lunges heavy
          • 17 Pushups
          more

          HAPPY HALLOWEEN!

          "NIGHTMARE ON ELM STREET"

            • 2 Rounds for Time
            • 10 Devil Presses (2x50/35 lb)
            • 400 meter Run
            • 31 Dumbbell Sumo Cleans (2x50/35 lb)
            • 300 meter Run
            • 31 Dumbbell Floor Presses (2x50/35 lb)
            • 200 meter Run
            • 31 Dumbbell Front Squats (2x50/35 lb)
            • 100 meter Run
            • 10 Devil Presses (2x50/35 lb)
          • Rest 2 minutes
          more

          Every minute for 30 minutes, alternate between:

          Run 200 meters

          6 box jump-overs + 10-yard sled push

          20 steps walking lunge

          Fit Camp:

          AMRAP 5

          10 FRONT SQUATS

          15 TRICEP PUSHUPS

          REST 1 MINUTE

          AMRAP 5

          10 STRICT PRESS

          15 DIPS

          REST 1 MINUTE

          AMRAP 5

          15 BICEP CURLS

          20 LEG RAISES

          REST 1 MINUTE

          400M RUN

          more

          HAPPY BIRTHDAY CAROL!!!!!

          42 OF NOTHIN

          2 ROUNDS OF 21

          GOBLET SQUATS

          RT. ARM BENT OVER ROW

          LEFT ARM BENT OVER ROW

          HIP RAISES WITH DB

          TRICEP PUSHUPS

          SHOULDER TAPS

          TOE TOUCHES

          WALKING LUNGE STEPS

          RUSSIAN TWISTS

          PUSHUPS

          more

          5 RFT

          15 KB SDLHP 24/32kg

          25 AB-MAT SIT-UPS

          15 BURPEES

          more

          • AMRAP in 18 minutes
          • 12 Alternating Dumbbell Snatches (50/35 lb)
          • 25 meter Farmer's Carry (2x50/35 lb)
          • 9 Dumbbell Front Squats (2x50/35 lb)
          • 25 meter Farmer's Carry (2x50/35 lb)
          more

          27-21-15-9

          DL 3/4 bodyweight

          Box Jump

          Pushups

          Fit Camp:

          AMRAP 5

          15 KB

          7 BOX JUMPS OR 10 STEP UPS

          REST 1 MINUTE

          AMRAP 7

          20 KB SWINGS

          10 BOX JUMPS OR 14 STEP-UPS

          REST 2 MINUTES

          AMRAP 10

          8 HSPU FROM THE GROUND

          12 KB BENT OVER ROWS

          15 MT. CLIMBERS

          more

          Bench Press

          Every 2:00 x 5 Sets:

          1 Bench Press

          Same load across for all rounds

          "BenchMark"

          2k Row

          Timecap is 10 min

          if you don't make the timecap 1 burpee for every meter you don't complete

          Fit Camp:

          AMRAP 7

          20 PUSHUPS

          15 FRONT SQUATS

          REST 2 MINUTES

          AMRAP 7

          20 PP

          20 REVERSE LUNGES WITH DB'S

          REST 1 MINUTE

          400M RUN

          more

          Fight Gone Bad Style

          One Minute at each station/no rest time between stations

          3 Rounds

          Rope Shakes

          Drop Down Bulldogs

          Swing & Squat

          Pushups

          Dips

          Laterals

          Rest

          more

          Fit Camp:

          7 Rounds for time:

          200m Run

          25 Tabata Squats

          more