02/01/2017 Bootcamp

LaVernia CrossFit – Bootcamp

Metcon

Metcon (No Measure)

Buy in: 400m Run

WOD 1.

5 min AMRAP:

10 Star Jumps

15 Box Dips

20 Switch Lunges

WOD 2.

6 min AMRAP:

10 Push Ups

15 Box Jumps

20 Plank Hip Taps

WOD 3.

:45/:15 x 3 Rounds

DB/KB Thrusters

DB/KB Sumo lift+Bicep Curl

DB/KB Lunge+Tricep Ext

Cash out: 400m run

01/05/2017

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Sec Each

2 Rounds

Singles

High Knees run in place

Jumping Jacks

Beat Swings

Inchworms

Metcon

Metcon (Time)

50 DU (S:100)

25 Pull Ups

800m Run

50 DU

25 Pull Ups

400m Run

50 DU

25 Pull Ups

200m Run

50 DU

25 Pull Ups

100m Run

01/04/2017

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Burpee

Weightlifting

Power Clean (4 Reps EMOM 6 mins)

increase weight

stay in 75-80% range

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles


01/03/2017

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Lunges

20 Jumping Jacks

Weightlifting

Shoulder Press (5×3(same weight))

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

20 OH Lunges(65/95)

10 Barrel Roll Planks

4 Turkish Get Ups(35/53)

01/02/2017

LaVernia CrossFit – CrossFit

Metcon

Metcon (Time)

At Home WOD

Complete for time:

800m Run or 5min Run in place

50 Push Ups

100 Squats

150 Sit Ups

800m Run or 5min Run in Place

12/30/2016

LaVernia CrossFit – CrossFit

Metcon

Metcon (Time)

At Home WOD

1 min Run in Place

1 min High Knees

1 min Wall Sit

1 min Elbow Plank

Rest 30 sec

1 min Run in Place

1 min High Knees

20 Jumps Squats

1 min Wall Sit

1 min Elbow Plank

Rest 30 sec

50 Walking Lunge steps (25/25)

20 C2F Push Ups

10 V Ups

5 Narrow Push Ups

Rest 30 sec

50 Walking Lunge steps (25/25)

20 C2F Push Ups

10 V Ups

5 Narrow Push Ups

Rest 30 sec

1 min Run in Place

1 min High Knees

20 Burpees

10 V Ups

1 min Plank

12/28/2016

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

800m Run

Metcon

Metcon (No Measure)

Today we will Bootcamp our New Years WOD

New Years Countdown WOD

Complete this circuit once and yell “Happy New Year!”

100 Squats

90 Jumping Jacks

80 Reverse Lunge Kicks

70 Speed Skaters

60 Box Dips

50 Full KBS

40 KB SDHP

30 KB/DB Alt Bicep Curls

20 HR Push Ups

20 KB/DB Shoulder Press

20 KB/DB Lateral Raises

10 Burpees

10 Plank Jacks

10 Plank Jack Knives

100 Sit Ups

Say-HAPPY NEW YEAR!!!!!

12/27/2016

LaVernia CrossFit – CrossFit

Warm-up

Cardio Warm Up (No Measure)

:30 sec each

March in place

Squat + Knee pull

Inchworm

Big Flutter Kicks

Hollow hold + knee squeeze

Push up + Child Pose

Windmill Turns

Downward Dog + Superman

Arm swings

Front Jacks

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


12/26/2016

LaVernia CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Trainers Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Partner 1:

200m Run/250m Row

Partner 2:

5 Burpees

10 Goblet Squats

15 KBS

(RX35/53)

Score = Total Rounds