Bootcamp

Thursday September 21, 2017

CrossFit AMReps 14 mins: Row Calories & Jerks 7x 2-minute rounds of: 25 Row Calories 205-lb. Jerks, max reps There is no rest between rounds.   Burn Bootcamp #14 Warm-up Mountain climber Wall sit 1 Running Mountain Climber Pull-ups (L2),… Read more »

Wednesday September 20, 2017

CrossFit Hang Power Clean 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #13 Warm-up: Skaters Boat 1 Wallballs (L2), Medball squats (L1) Wood chop into low position 2 Plank Jacks… Read more »

Tuesday September 19, 2017

CrossFit “Emily” 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device… Read more »

Monday September 18, 2017

CrossFit 3 rounds for time of: 15 Chest-to-bar Pull-ups 20 Burpees 15 Sumo Deadlift High Pulls, 95/65 lbs   Burn Bootcamp #11 Warm-up: Jump Rope (L1), Double Unders (L2) PVC Dislocates 1 Broad Jumps Scissors 2 Mountain climber Russian Kettlebell… Read more »

Saturday September 16, 2017

CrossFit “Kev” With a partner, complete as many rounds as possible in 26 minutes of: 6 Deadlifts, 315/205 lb, each 9 Bar Facing Burpees, synchronized 9 Bar Muscle-Ups, each 55-ft. Partner Barbell Carry, 315/205 lb Operator Cpl. Kevin van de… Read more »

Thursday September 14, 2017

CrossFit 21-15-9 reps, for time of: Dumbbell Squat Clean Thruster, 50/35 lbs Pull-up   Burn Bootcamp #8 Warm-up: Jumping jacks Inchworm 1 Burpees Wallballs (L2), Medball squats (L1) 2 Jumping jacks Plank 3 Lateral Hops Push-ups (L1), Bar dips, (L2),… Read more »

Wednesday September 13, 2017

CrossFit Back Squat 10-5-3-1-1-1-3-5-10 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #7 Warm-up: Box step ups Plank 1 180 Mountain Climbers Farmers carry 2 Tuck Jumps Donkey Kicks 3 Box… Read more »

Monday September 11, 2017

CrossFit Complete as many rounds as possible in 20:01 of: 9 Pull-ups 11 Wall Balls 9 Ring Dips 11 Burpees 9 Rope Climbs 11 Kettlebell Swing (American)s, 32/24 kg 9 Toes-to-bars 11 Box Jumps, 30/24 in 9 Row Calories 11… Read more »