Boot Camp WOD
INDOOR BOOT CAMP
WOD:
8 MIN AMRAP
8 DB P
USH PRESS
16 GOBLET SQUAT
2 MIN REST
6 MIN AMRAP
6 SITUPS
4 THRUSTERS
COOL DOWN
PLANK HOLDS
Jan 13 Memorial Park AM
WOD
5 pull ups
10 goblet squats
5 box jumps
20 anchored sit ups
AMRAP 20 min
Jan 11
WOD
20 kb swings
15 broad jumps
20 goblet squats
400m run
15 kbs
10 broad jumps
15 g. squats
400m run
15 kbs
10 broad j’s
15 g. squats
400m run
20 kbs
15 broad j’s
20 g. squats
Memorial Park Boot Camp 6am
WOD
14 pike push ups (similar to HSPU)
28 hollow rocks
35 squats
200m run
6 rounds
6 PM Memorial Boot Camp
WOD:
50 Single Jump Rope Rotations
25 Over-head Squats w/ PVC
400m Run
x5
Cool Down
1 mile run
6PM Memorial Boot Camp
WOD:
200m Run
21 Burpees
21 Straight leg Sit-Ups with 25lb plate
200m Run
15 Burpees
15 Straight leg Sit-Ups
200m Run
9 Burpees
9 Straight leg Sit-Ups
200m Run
For Time
Cool Down
Double Tabata (:40 on/:20 rest)
Twists with 25lb plate
Flutter Kicks with 25lb plate
Leg Raises
3x 50 meter Sprints
6PM Memorial Boot Camp
WOD
400m Run
50 Flutter Kicks
40 Squats
30 Pushups
20 DB Dead Lifts
10 Burpees
400m Run
10 Burpees
20 DB Dead Lifts
30 Pushups
40 Squats
50 Flutter Kicks
400m Run
For Time
Memorial Park Boot Camp 6am Dec 19
WOD
battle buddy
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
med ball thruster passes
med ball sit ups
*200m run on the even numbers on the way down, no run on the count back up to 10
Indoor Boot Camp
WOD: The Thur night class and Friday 5:45am class did:
SDHP
21-18-15-12-9-6-3-
Grasshopppers
6-12-18-24-30-36-42
Sprint 100m after each round
Cool down
400m run
3 burpees
6 hollow rocks
2 rounds
6:30AM Class did
14 min AMRAP
7 DB Front squats
10m lunge with weight
14 DB Push Press
10m weighted bear crawls
4 min rest
12 min AMRAP
10 pass throughs
8 Hand release push ups
6 butterfly situps
Thank you Carlos from Crossfit Houston for this one!! Needed something on the fly!!
Posted by Shelby Frakes
