Fit Camp 140430

PART I:  Warmup NFT

Modified General CrossFit Warm-up

PART II:   Death By Ring Rows
EMOM perform 30 Single Unders and add 1 Ring Row until failure, starting at 5

PART II:   Indoor Spartan

24 Min Clock

Minute 1 (Lift or Jump):  10, 12 or 15 Box Jumps/Steps OR Flip a Tire with a Partner

Minute 2 (Push or Pull): 15, 17 or 20 Cals A.D. OR 2 Resistance Run OR Prowler Push

Minute 3 (Press):  15 or 20 Push-ups or 2 Wall Walks OR HSPU

Minute 4 (Lunge): 20 Walking Lunges (OH Sandbag, Front Rack, OH Plate)

Minutes 5 & 6:  Max Effort/2 Minute Plank

Fit Camp 140416

PART I:  Row and KB Warm-up

PART II:  "Spartan Tough"

12 Min EMOM 

Odd:  5 - 7 Strict Pull-ups or Ring Rows

Even: 7 - 10 Perfect Push-ups

PART III:  "Taxes"

With a Partner For Time

 YGIG "You-Go-I-Go"

3 Rounds Each of 

200 Meter Row

10 KB Swings

10 Burpees

10 KB Swings

Tim 140430

PART I: Strength

20 Rep Back Squat (155)

PART II:  Midline Stability

10 Min EMOM

Even:  7-8 Bent Over Rows

Odd:  30 Sec HR Hold

PART II  10 Min Build to a Challenging Hang Clean

PART IIII A -Conditioning

For Time:

25 - 20 - 15 - 10 - 5 Wall Balls

Perform 5 Hang Cleans Between Rounds 135/45

Ryan & Janel 140429

PART I:  Midline Stability

10 Min EMOM

Even:  7-8 Bent Over Rows

Odd:  30 Sec HR Hold

PART II  10 Min Build to a Challenging Hang Clean

PART III A -Conditioning

For Time:

25 - 20 - 15 - 10 - 5 Wall Balls

Perform 5 Hang Cleans Between Rounds 135/45

Anthony & Danielle 140429

PART I - Warmup - 100 SUs

PART II - New Back Squat Cycle

1 x 20 Back Squats

Immediately following 100 SUs

PART III:  Midline Stability

10 Min EMOM

Even:  7-8 Bent Over Rows

Odd:  30 Sec HR Hold

PART IV G-Conditioning

3 Rounds

3 Min AMRAP

3 PC @ 115/55

6 Push-ups

9 Air Squats

Rest 1 Minute

Anthony, Danielle, & Tim 140427

PART I - 10 Min EMOM

Even:  3 - 5 Strict Rope Climb/Chest2Bar/2 Strict Pull-ups
Odd: 1 Min Push-up 5 seconds


PART II:  Track & Field

5 Laps Around the Building

-Rest 3 Min-

3 Rounds
1 Min Squat Cleans into Lunge 1 L & R 115/65

-Rest 3 Min-

4 Prowler Pushes Down & Back

Immediately into Farmer's Carry Around Building

Ryan & Janel

PART I:  Official CrossFit Warmup

3 Rounds and 10 Reps Each of

Samson Stretch, OHS w/ PVC, Butterfly Sit-up, GHD Back Extension, Push-ups

PART II:  Strength  

15 Min Clock Alternating Between

Building to a Heavy Squat Clean

3 Strict Pull-ups Hardest Scale Possible

PART II:   Strength & Conditioning

4 Min Clock

500/350m Row

135/45 Front Squats, Max Reps

Rest 3 Min

4 Min Clock

500/350

135/35 Power Cleans, Max Reps

Rest 3 Min

4 Min Clock

500/350m Row

95/35 Thrusters, Max Reps

Fit Camp CMC

PART I:  Warmup NFT

Modified General CrossFit Warm-up

PART II:  Strength  

21- 15 - 9 Ring Rows/Push-ups

PART III:   CMC Conditioning

The "Pit" 

4 All-out 2 Min AMRAPs

Box Jump 

Wall Balls

Burpees

Kettlebell Swings

Each AMRAP is followed by 1 minute of shuttle cone sprints

Rest 3 Minutes Between Excercises

Ryan & Janel 140422

PART I:  Warmup NFT

Shoulder M.O.B.

Lunge Matrix

PART II:  Strength  

3 Rounds NFT

5 Ring/Stand Dips

10 OH KB Walking Lunges (R)

10 Elevated Ring Rows

10 OH KB Walking Lunges (L)

PART III:   Conditioning

3 Sets for max reps of:

:30 DUs/SUs

:30 Rest

:30 G2O 135/40

:30 Rest

:30 Row Sprint

:30 Rest

Anthony & Danielle 140422

PART I:  Warmup

10 Min EMOM

EVEN:  5 DUS

ODD:  5 TTB

PART II:  Strength  

0 - 6 Minutes - Build to a Challenging High Hang Squat Snatch

6 - 12 Minutes - Build to a Challenging Hang Squat Snatch

12 - 18 Minutes - Build to a Heavy Full Snatch

PART III:   Burner

10 to 1 

Wall Balls 30/14

C2B

Anthony & Danielle 140420

PART I:  Warmup

Track Drills, Lunges

PART II:  Strength  

30 - 20 - 10

Front Rack Lunges (115, 75)

Strict Pull-ups

PART II:   Burner

6 Rounds

100m Sprint

10 Burpees 

100m Sprint 

15 KBS (44/30)

Anthony & Danielle 140418

PART I:  Warmup

Lax Ball Feet and Chest, Agility Ladder, Band Stretch

PART II:  Strength  

12 Minutes to Build to a Challenging 3 Rep Squat Clean

PART II:   Conditioning

 12 Squat Cleans

Run 1 Lap

12 Ring/Stand Dips

Rest 5 Minutes

9 Squat Cleans

Run 1 Lap

9 Ring/Stand Dips

Rest 4 Minutes

7 Squat Cleans 

Run 1 Lap

7 Ring/Stand Dips

Tim 140417

PART I:  Warmup

Sit-ups, Push-ups Squats, Track Drills, Hamstring Stretches

PART II:  Strength  

5 - 5 - 5 - 5 - 5
Deadlifts 

Weighted Pull-ups (25)

PART II:   Burners

15 - 10 - 5 Push Press (95)

30 - 20 - 10 KBS (44)

Rest 5 Minutes

4 Min AMRAP

10 K2E 

10 Push-ups

Anthony & Danielle 140417

PART I:  Warmup

PVC Pass Thrus, Around The Worlds, Russian Swings, American Swings, H2H Swings, Straight Leg Deadlifts, Good Mornings

PART II:  Strength  

Strict Press 5, 5 (95, 100/ 45, 50)

Push Press 4, 4, 4 (105, 115, 115/ 55, 60, 65)

6 -8 Elevated Ring Rows In Between Sets

PART II:   Burner

Buy-In 350/300 Meter Row

Then, 
Reverse Ladder

8 to 1 Thrusters 75/45

1 to 8 Burpees

Ryan & Janel 140417

PART I:  Official CrossFit Warmup

3 Rounds and 10 Reps Each of

Samson Stretch, OHS w/ PVC, Butterfly Sit-up, GHD Back Extension, Push-ups

PART II:  Strength  

15 Min Clock Alternating Between

Building to a Heavy Squat Clean

3 Strict Pull-ups Hardest Scale Possible

PART II:   Strength & Conditioning

4 Min Clock

500/350m Row

135/45 Front Squats, Max Reps

Rest 3 Min

4 Min Clock

500/350

135/35 Power Cleans, Max Reps

Rest 3 Min

4 Min Clock

500/350m Row

95/35 Thrusters, Max Reps

Tim 140416

PART I:  Strength

Back Squat

1x10 60 150

1 x 8 65 160 - 165

1 x 6 70  170 - 175

1 x 6 75 185 - 190

1 x 6 80 200

In Between Sets 

6 - 8 Ring Dips

10 Elevated Ring Rows

PART II:  Fight Gone Bad

3 Rounds

1:00 Row

1:00 Wall Balls

1:00 A.D. 

1:00 Burpees

Rest 3:00/2:00/1:00

Ryan & Janel 140415

PART I:  Strength

OHS Establish 5 Rep Max

6 - 8 Ring Dips/Stand Dips

PART II:  Conditioning

10 - 1

Thrusters 

Burpees

Anthony & Danielle & Tim 140410

PART I:  Warm-up (might want to print this out)

Collect:  
1 Floor Mat
Jump Rope [7]
2 x 25lb Plates/2 x 15lb Plates[4]
1 Box [to sit on]
1 A.D. [1]
1 Erg [3]
1 Med Ball 20/14 [6]
1 SandBag 75/50 [5]
2 KettleBells 53/35 [2]



PART II:  Conditioning For Time  "SpartanTFU"

A.D. 20/15 Cals [1]
Famer's Walk 1 Lap 53/35 [2]
(Each Time You Must Put KBs Down, Perform 3 Burpees Before Picking Them Back Up)
Run To Fence & Back

Row 500 M in less than 2:00/2:30 OR ELSE 10 Burpees [3]
Run 1 Lap Pinching Your Plates [4]
(Each Time You Drop The Plates, Perform 3 Burpees Before Picking Them Back Up)
Run To Fence & Back

Loading Bay Sandbag Walking Lunges (Each Time The Sandbag Touches The Ground 3 Burpees Before Picking Back Up) [5]
Run 1 Lap With Med Ball [6]
3/2 Rope Climbs

40/30 DUs in 1 Minute OR ELSE 10 Burpees [7]
40/20 Push-ups
Run 1 Lap with Sandbag (Each Time The Sandbag Touches The Ground 3 Burpees Before Picking Back Up) 

Fit Camp 140409

WARMUP:

4 x 30/10 Single Unders - Get the Rope Moving Fast 

(Hands peripheral, Low Clearance, Faster Wrists, Heal Kiss)

10 Squats

PVC - Shoulder Dislocates/Around The World's

10 OHS

5 Inchworms (Don't Drop Hips)

5 Supermans

5 Plank to Downward Dog

5 Hollow Rocks

5 Push-ups

5 Push-up Plus

Stretch Ankles against Wall

PART I:  Conditioning

4 Stations

Work/Rest 1/2

With 1 Minute Additional Rest Between Stations

Stations

1.  AirDyne - Cals

2. Rowing - Cals

3. Wall Balls

4. Burpees

PART II:  Weighted Planks w/ Partner

3 Rounds of 60 Second Weighted Plan w/ a Partner

Ryan and Janel 140408

Part 1: Strength

3 x 7 OHS

4 x 5 Front Squats @ 180/85

Part 2:  Conditioning

Run 350m With a Med Ball

Run 350m

5 Rounds

5 Pull-Ups

10 Push-ups

15 Plyo Squats

Run 350m

Run 350m With a Med Ball