WOD

AMRAP 16 12 Romanian DL: 75/115# OR DB 35/55# 20 Back Extensions 16 Plank to Pushup Position BUY-OUT IS 150 DUBS AFTER THE 16 MIN…Read More

for time: 1000/900m Row into: 20-18-16 DB Thrusters 20/35# 30-24-18 Box Jumps 24inch/20inch Every break on the thrusters: 200m Row at the end of your workout…Read More

54 RFT 10 DB Clean & Jerks 15 DL 155/185# 400m run Fit Camp: AMRAP 20 15 Laying Chest Press 10 Laying Shoulder Press 12 Strict Press 15 Tricep Kickbacks…Read More

FRONT SQUATS: BUILD UP TO A HEAVY SET OF TEN then: 5 RFT "Back & Forth" 100m Sprint 25 Tabata Squats 100m Run 26 Alternating Arm KB Swings Fit Camp: 5 Rounds for time 10 (per side)Reverse Lunge 15/20# 10 (per side) Forward Lunge 15/20# :60 second count plank 20 quick Toe Touches 10 (per arm) Bic…Read More

5 Rounds for time 500m Row 21 Box Jumps 18 DB Snatch 35/55# 12 Jump Squats Fit Camp: 30 Mt. Climbers 20 DB Snatch 20/35# 15 Tricep Pushups 10 DB Front Squats using one db 10 Jump Squats…Read More

6 RFT 10 Power Cleans  75/115# 10 Front Squats 75/115# 10 PP 75/115# 15 Box Jumps 20/24 in Fit Camp 6 RFT 10 of Everything! Hang DB Power Cleans 20/35# Front Squats 20/35# Low Hanging Squats 20/35# PP 20/35#…Read More

Bench Press: Work up to a Heavy 5-5-5-5-5 Then: AMRAP 15 15 BURPEES 10 DUAL DB TO OH 15 PUSHUPS FIT CAMP: AMRAP 20 10 DUAL DB TO OH 12 PLANK TO PUSHUP POSITION 15 BICEP CURLS 30 COUNT SIDE PLANK 30 COUNT SIDE PLANK…Read More

AMRAP 20 15 DL 135/175# 20 KB Swings 16/24 KG Run 200m Row 200/300m Fit Camp: 150 KB Swings Every time you stop or drop do 5 burpees into: 3 Rounds 30 Tricep Pushups 30 Steps Walking Lunge 20 SDLHP KB…Read More

Push Press from the Rack: 5-5-5-5-5- then: "Helen" 3 RFT 400m Run 21 KB Swings 12 Pullups Fit Camp: 6 RFT 200m Run 10 Romanian DL 35/55# 8 Left Arm Bent Over Row 35/55# 8 Rt. Arm Bent Over Row 35/55# 15 Back Extensions  …Read More

HAPPY BIRTHDAY LIZANDRA! FORTY & FABULOUS! 40 OF EVERYTHING LAYING CHEST PRESS PUSH-UPS RUSSIAN TWIST ONE LEGGED V-UPS HIP RAISES SUPERMAN'S LAYING CHEST CHEST PRESS PUSH-UPS RUSSIAN TWIST TOE TOUCHES HIP RAISES THRUSTERS AIR SQUATS LUNGES…Read More

St. Paddy's Day Pump 10 Rounds for Time 10 Bench Presses (185/125 lb) 20 GHD Sit-Ups Fit Camp: "Four Leaf Clover" AMRAP in 28 minutes 2 mins of Burpee Box Jumps (24/20 in) 2 mins of Thrusters (65/45 lb) 2 mins of Sit-Ups 2 mins of Kettlebell Swings (35/26 lb) 2 mins of Rest Perform max reps of each …Read More

3 Rounds for time 50/60 Calorie Row 21 Push Jerks 75/105# or DB 20/35# 400m Run or 25 Burpees 40 Tabata Squats Fit Camp: Amrap 20 20 of everything Front Squats 20/35# Plank to Pushup Position Dips Bicep Curls 20/35# (single arm)…Read More