WODS

Fitness/FitCamp A1. Deadlift @2111; 6-8 reps x 5 sets, Rest 30 seconds A2. Kettlebell Swings; 15 reps x 5 sets, Rest 30 seconds A3. Push-Up @ 21×1; 10-15 reps x 5 sets, Rest 30 seconds A4. KB Push Press @ 20×1; 8-10 reps x…

Fitness A1. Dumbbell Bench Press @ 30X0; 8-10 x 3 sets, Rest 45 seconds A2. Romanian Deadlift @ 3011; 6-8 x 3 set, Rest 45 seconds A3. Hollow Rocks; 30-45 sec, Rest 45 seconds A4. Ring Row @3111; 8-10 x 3 sets, Rest 45 seconds…

Fitness/FitCamp A1. Kettlebell Swings, 20 x 4 sets, Rest 45 seconds A2. Wall Climbs; 2-4 reps, Rest 45 seconds A3. Wall Balls; 10-15 reps, rest 45 seconds B. 3 sets of: Row 350 Meters or Bike 20 calories Farmer’s Walk x…

Fitness A1. Dumbbell Shoulder Press @ 2010; 8-10 reps x 4 sets, Rest 45 seconds A2. Russian Step-Ups; 8-10/leg,  Rest 45 seconds A3. Side Plank; 30-45 seconds/side, Rest 45 seconds + 12 minute AMRAP of: 10 Push-Ups 10 Toes to Bar 100…

Fitness/FitCamp A1. Goblet Squat @21×0; 8-12 reps x 3 sets, Rest 45 seconds A2. Single-Arm DB or KB Row @2010; 8-10/arm x 3 sets, Rest 45 seconds A3. Kettlebell Swings; 15-20 reps x 3 sets, Rest 45 seconds A4. Push-Ups @2010; 10-15 reps x…

Fitness/FitCamp Complete as many rounds and reps as possible in 20 minutes of: 40 Wall Ball Shots 30 Kettlebell Swings 20/10 Jumping Pull-Ups (perform regular pullups if your able) 10 Kettle Bell Swings 150m Row or 10cal on Airdyne Performance…

Fitness/FitCamp 8min AMRAP of: Row 250 Meters 10 Dumbbell Push Press 10 Dumbbell Front Squat Rest 8 minutes + 8min AMRAP of: 20 Jumping Lunges 20/15 Hand-Release Push-Ups 10 Pull-Ups (or strict Ring Rows) Rest 8 minutes + 8min AMRAP…

Fitness A1. Ring Row @ 2111; 10-12 reps x 3 sets, Rest 45 seconds A2. Hollow Rock (or Hold); 30 seconds,
Rest 45 seconds A3. Farmer’s Walk; 100 Meters,
Rest 45 seconds A4. Prone Plank Hold; 45 seconds,
Rest 45 seconds   B.…

Fitness/FitCamp A. Weighted supinated pull-up clusters 2.2.2.2×3; rest 20 seconds/rest 2 min B. Suitcase carries; 50 meters heavy x4/arm; rest 1 min bw arms C. “Tabata” sit ups (for max reps in each set, no pacing)   Performance A. 
Three…

Fitness A1. 
Romanian Deadlift @ 30×1; x 6-8 reps x 3 sets;  Rest 45 seconds A2. Single Arm Press; 8-10/arm x 3 sets, 
Rest 45 seconds A3. V-ups; 15-20 reps x 3 sets, 
Rest 45 seconds + Complete as many…

Fitness/FitCamp Four sets of: Against a 5-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps Rest 4 minutes between sets   Performance A. 
Three sets, not for time, of: 10 unbroken Toes to Bar 30…

Fitness/FitCamp In teams of four, complete four sets for max reps/calories of: :60 sec Row for Calories :60 sec Burpees :60 Goblet Squats :60 Barbell or Dumbbell Push Press Rest 60 seconds x 4 sets *Teams get one erg, one…

FitCamp A1. Front-Racked Alternating Reverse Lunges; 8-10/leg x 4 sets, 
Rest 60 seconds A2. Wall Climbs x 3-5 reps x 4 sets, 
Rest 60 seconds + D. 
Three rounds for time of: 400-Meter Run 10 Burpees 20 Sit-Ups Fitness A1.…