WOD

15-25-35 Front Squats 65/953 Calorie Row Fit Camp: AMRAP 20 8 DB Burpee to Press 30 Russian Twists w/db 30 Tricep Pushups 8 DB Burpee to Press 200m Run…Read More

Deadlift 5 sets of 1 rep then: 3 RFT 15 Reps @75% of one Rep Max 400m Run Fit Camp: Tabata This! 40 seconds on: 20 seconds off for 4 Rounds per station/ one minute off between Rounds Rope Shakes Single DB Squats Walking Lunges Rt. Arm PP Left Arm PP…Read More

HAPPY ANNIVERSARY BABE!  CAROLINE AND ME ARE CELEBRATING OUR 1st YEAR ANNNIVERSARY AND WE ARE GETTING OFF TO A ROCKY START BECAUSE I MISSED OUR 1st. HER'ES TO YOU BABE!   "CHARLOTTE" 21-15-9 Reps, For Time Overhead Squats (95/65 lb) Sumo Deadlift High Pull (95/65 lb) FIT CAMP: AMRAP 20 10 ALTE…Read More

3 RFT 30 Deadlifts 125/150# 40 Pushups 30 Hollow Rocks Fit Camp: 50-40-30-20-10 KB Swings 24/32kg 25-20-15-10-5 Pushups KB SDLHP…Read More

From The Rack: Strict Press 5/5/5/5/5 Push Press 3/3/3/3 Push Jerk 2/2/2/2 Buy-Out is: 1 Mile Run or 1 Mile Row for time Fit Camp: AMRAP 16 Ladder of: 10,9,8,7,6,5,4,3,2,1 DB Bent Over Rows Front Squats PP Go down and up the ladder if time permits.…Read More

Fit Camp: Amrap 15 20 Bicep Curls 20 Dips or Kickbacks 20 Hammer Curls 20 Tricep Pushups After the time cap athletes have 100 walking lunges…Read More

BackSquat 10/3  65#/95# 8/3  85/115 5/3  115/135 After Every Set 10 Reverse Lunges per leg This is not a timed event. Then: AMRAP 12 10 PUSHUPS 10 BURPEES 15 KB SWINGS 24KG ALL FIT CAMP: AMRAP in 35 minutes Buy-In: 9 Man Makers (2x35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 200 me…Read More

From the Rack: Strict Press 5-5-5-5-5- Push Press 3-3-3-3 Push Jerk 1-1-1- Fit Camp: "Tumilson" 8 RFT 200m Run 11 Burpee DL…Read More

Heavy Hang Power Clean Work Up to a Heavy Single/hit it 3x Then: AMRAP 12 HANG CLEAN BURPEE LADDER 1-1-2-2-3-3-4-4- so on and so forth until the clock ends Fit Camp: Ladder of 2's, everything must go up by 2's for 16 min DB Snatch DB Good Morning Left Arm Stiff Legged DL Rt. Arm Stiff Legged DL…Read More

EMOM For As Long As Possible Death by Deadlifts (60% of 1 RM) Fit Camp: For Time 100 Kettlebell Swings (24/16 kg) 100 Sit-Ups 100 Air Squats 100 Push-Ups…Read More

Front Squat for Load 3x5 Score is heaviest load for 3 "Barehanded" For Time: 30 Power Cleans 400 Meter Run 20 Front Squats 400 Meter Run 10 Squat Cleans 400 Meter Run Athletes can use DB's or a bar for this wod, load appropriately. Fit Camp: 21-18-15-12-9-6-3 reps for time of: Dumbbell front squats …Read More

9/11 Tribute Wod 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row Athletes may start with Ro…Read More