- crossfityuccavalley@gmail.com
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WOD
3 Rounds for time
100 double unders
30 toes to bar
10 bar muscle-ups
Note: Record time to log
Boot Camp
Partners complete as many rounds in 20 minutes
50/40 cal Assault bike
50 Alt leg V-up
50 kettlebell sumo deadlift high-pull
50 kettlebell swings
50 dumbbell thrusters
*One partner working at a time
Strength
Back squat: 3 sets x 5 reps
5 reps @ 65%
5 reps @75%
5 reps + @ 85%
WOD
As many rounds in 12 minutes of
20 push press, 75/55 lb.
30 air squats
Note: Record rounds/reps to log
Boot Camp
As many rounds in 10 minutes
100 jump rope
10 DB Hang curl and press
10 Hammer curls
10 Ab Bikes
-Rest 3 minutes
As many rounds in 10 minutes
100 meter run or row
10 DB Hang curl and press
10 DB Skull Crushers
10 Candle stick levers
WOD
As many rounds in 20 minutes
3 rope climbs
10 jumping push-ups, 45/25 lb. plates
20 weighted back step lunges, 1.5/1 pood KB
Note: Record rounds/reps to log
Boot Camp
Partners complete as many rounds in 10 minutes
15/12 cal Bike
7 Tarantula squats
15 Russian Kettlebell swings
-Rest 2 minutes
Partners complete as many rounds in 10 minutes
15/12 cal Bike
7 Tarantula squats
15 Ring row / pull-up
*Leap Frog Rotation
WOD
3-4 Rounds
8-10 Bench press
10 1-Arm DB rows, L/R
10-12 Dips
5-10 Tempo pull-up, 0-2-3
12-15 Shrugs
12-15 Barbell curls
Boot Camp
3 rounds for max reps
Wall-ball shots
Raised leg sit-up
Kettlebell sumo deadlift high-pull
Weighted box step-ups
Row for calories
Rest 1 minute
Strength
Deadlift: 5×3
Work up to a heavy 3 rep for the day
*Don’t go to failure
WOD
For Time
50 double-unders
50 sit-ups, GHD or ABMAT
5 clean, 275/185 lb.
40 double-unders
40 sit-ups, GHD or ABMAT
4 clean, 275/185 lb.
30 double-unders
30 sit-ups, GHD or ABMAT
3 clean, 275/185 lb.
20 double-unders
20 sit-ups, GHD or ABMAT
2 clean, 275/185 lb.
10 double-unders
10 sit-ups, GHD or ABMAT
1 clean, 275/185 lb.
WOD
5 rounds for time
250 m row
20 pull-ups
7 push jerks, 135/95 lb.
Note: Record time to log
Boot Camp
For Time
21-18-15-12-9-6-3 reps of:
Ring-row / pull-up
Dumbbell hang clean and press
*100 meter run or row after each set
Strength
Back squat: 3-3-2-2-1-1
Work up to a heavy single for the day
WOD
As many rounds 10 minutes
15 toes to bar
15 overhead squats, 115/85 lb.
-Rest 5 minutes then not for time
Back squat: 2 sets x 10 reps @ 75% of 1RM for the day
Note: Record load and rounds/reps to log.
Boot Camp
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Dumbbell bench press
25 jump rope after each round
-Resr 3 minutes-
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Hammer curls
25 jump rope
*Rest 1 minute B/T sets
WOD
For time
200/150 cal Assault Bike
Every 3 minutes (Starting at 0:00) perform
3 power snatched, 135/95 lb.
6 overhead squats, 135/95 lb.
9 pull-ups
*Partner Option!
WOD
Partners complete as many rounds in 20 minutes
40 cal row
40 bench press, 135/95 lb.
*Split reps however desired
Boot Camp
Partner complete as many rounds in 20 minutes
60 yard sled push
200 meter farmer carry / heavy bag carry
60 sec commandos, synchronized
WOD
Complete 3-4 sets
5-10 Tempo weighted pull-ups, 2 sec hold at the top / 3 sec descent
10 Supinated grip barbell bent over row
10-15 Dips
10-12 Curls
*Start at the top and work down the list
Boot Camp
As many rounds as possible in 7 minutes
10 dumbbell thrusters
20 AB Bikes
100 m run or row
1 minute rest
As many rounds as possible in 7 minutes
10 dumbbell curls
20 Lunge steps
100 m run or row
1 minute rest
As many rounds as possible in 7 minutes
10 dumbbell skull crushers
20 Russian twist
100 m run or row
Strength
Strick shoulder Press: 5-4-3-2-1
Then
Push press: Heavy single for the day
WOD
For Time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift, 225/155 lb.
Strict handstand push-up
Note: Record time to log
WOD
3 Rounds for time
800 meter run
12 bar muscle-up
50 ABMAT sit-ups
Note: Record time to log
Boot Camp
Partner AMRAP 10 minutes
10 kettlebell sumo deadlift high-pull
15 sit-ups
10 DB Bench press
-Rest 2 min
Partner AMRAP 10 minutes
10 DB Alt Snatch
15 Candle stick levers
10 DB shoulder press
*Partner rows for calories
Strength
Box Back Squat: 7 sets x 3 reps
WOD
The Chief
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats
Note: Rest 1 minute. Repeat for a total of 5 sets. Start each new set with the power clean
Boot Camp
AMRAP 8 minutes
10 KB press and skull crusher
10 weighted box step-up
10 Box Dips
100 jump rope
-Rest 4 minutes
AMRAP 8 minutes
10 hammer curls
10 Goblet squats
10 Russian KB swings
100 meter run or row
WOD
NASTY NANCY
5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees
W 125 lb. M 185 lb.
Strength
Weighted pull-up: 5-5-5-5-5
WOD
Jackie
For time
1000 meter row
50 Thrusters, 45/35 lb.
30 Pull-Up
Note: Record time to log.
Boot Camp
4 Rounds 45 sec Work / 15 sec Rest
– Wall-Ball shots
– Chest Fly
– Candle stick levers
– Ring-row / Pull-up
– Bike
Box Pause Back Squat: 4 reps x 5 sets
Pause 1 sec on the box then explode to the top
Increase weight through the five sets, Go HEAVY!
8 Rounds for time (16 minutes total)
Even: 200/175 meter row
Odd: 18 wall-ball shots, 20/14 lb. ball
Note: Record time to log
Partners complete 10 rounds each
12 back-step weighted lunges
10 candle stick levers
8 calorie Assault Bike
*You Go I Go
Deadlift: 3-3-3-3-3-3-3-3
Goal weight is 80% of 1 RM max, maintain same weight across all working sets
-New set every 90 seconds-
*Record sets to log
For Time
100 double unders
30 sit-ups, GHD/ABMAT
80 double unders
25 sit-ups, GHD/ABMAT
60 double unders
20 sit-ups, GHD/ABMAT
40 double unders
15 sit-ups, GHD/ABMAT
20 double unders
10 sit-ups, GHD/ABMAT
Note: Record time to log
Bench press: 3-3-3-3-3-3-3-3
Goal weight is 80% of 1 RM max, maintain same weight across all working sets
-New set every 90 seconds-
*Record sets to log
Partners complete 6 rounds each
15/12 cal Assault Bike
5 Burpee box get-overs, 48/40 inch box
*You Go I Go
Note: Record time to log.
Boot Camp
Tabata!!!
Partners complete as many rounds as possible in 30 minutes of:
8 Thrusters, 155/105 lb.
6 Rope Climbs, 15 ft. ascent
11 Box Jumps, 30/24″ box
Note: Record rounds/reps to log