PERSONAL TRAINING

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Workout Of The Day

"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