BOOT CAMP FITNESS

Push-up Poker

Red Cards=Push-ups
Black Cards=Squats
Face Cards=20 Dead Animal Crunches
ACE=30 Squat Thrust

CROSSFIT

For time:
Run 800 meters
30 Pull-ups
90 Air Squats
25 Pull-ups
75 Air Squats
20 Pull-ups
60 Air Squats
15 Pull-ups
45 Air Squats
Run 800 meters

The world doesn’t come to the clever folks, it comes to the stubborn, obstinate, one-idea-at-a-time people.-Mary Roberts Rinehart

BOOT CAMP FITNESS

5 Rounds for Time
400 Run
21 Thrusters

Only the very strong can say, “I am responsible for my failures.”-Mason Cooley

Boot Camp Fitness

Agility Circuit 1:00 at each station with no rest interval. 2 Trips at each station

Weighted Jump Rope
Lateral Shuffle
Agility Ladder Side Straddle Hop
Micro Haddle Lateral Step
Star Jumps
Cone Jump
Forward/Back
Agility Ladder Side Straddle Hop

CROSSFIT

Fractured Fran

5 Rounds

Thrusters 9 Reps
Pull-ups 9 Reps

Load for thrusters 95lbs Men 55lbs Women

BOOT CAMP FITNESS

How Many Rounds can you complete in 20 minutes?

Lunge R/L-Spider R/L
10 Body Rows
15 Push-ups
20 Dead Animal Crunches

I have learned, as a rule of thumb, never to ask whether you can do something. SAY instead, that you are doing it. Then fasten your seatbelt. The most remarkable things follow.-Julia Cameron

BOOT CAMP FITNESS

5 Rounds

Run 400 Meters
Roving Push-up Travel

CROSSFIT

Dumbbell Complex for 400 meters

Lunge Step R/L/R/L
Hang Squat Clean
Thruster

Your score will be load/time(seconds). example 35lb DB in 20 minutes 70/1200=.058

If you look at things properly, there’s no need to wait for the dessert cart. Dessert is everywhere.-Merrill Markoe

CROSSFIT

Box Jump 50 Reps (24″ Box or scaled. The height is the same for both sets)
Deadlift Singles 1-1-1-1-1
Box Jump 50 Reps

The box jumps are on the clock. The deadlift singles will be summed. Your score total will post TIME/SUM/TIME (i.e 1:50/2000lbs/1:59)

CROSSFIT

“Mary”
How Many Rounds Can you Complete in 20 Minutes?

5 Handstand push-ups
10 One legged squats, alternating legs
15 Pull-ups

CROSSFIT

Barbell Thrusters 1-1-1-1-1-1-1-1-1-1-1-1

followed immediately by

L-Sit Practice. Hold each set as long as possible.

Whenever possible increase the load on each set. Your score is the sum of all 12 sets of Thrusters.

CROSSFIT

“Helen”

Three rounds for time:
Run 400 meters
21 swings (or 55 pound dumbbell swing)
12 Pull-ups

World record 7:35 by Greg Amundson. Kansas City record is held by Ryan Sonderegger at 8:35.