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Bootcamp Week of 11.25.19

Monday Every 5 Minutes x 6 sets 12 DB Bench Press 12/9 Cal Rogue Bike 12 Wallballs 20/14 12 Jumping Squats Tuesday 3 Rounds 25/20 Cal Bike 25/20 Cal Ski Run 800m 10 Burpee Box Jump Overs Wednesday 30 Minute Clock 75 KB Swings 53/35 200ft Single-arm KB OH Walking Lunge...

CrossFit Week of 11.25.19

Monday Every Minute on the Minute x 10 Odd – 6 DB Front Rack Step-ups (per leg) Even – 6 Strict Pull-ups Rest 3 minutes Every Minute on the Minute x 10 10 Burpee Box Jump Overs 24/20 Tuesday 5 x 3 Deadlift (across, re-set between reps) Accessory: 4 Rounds...

Bootcamp Week of 11.18.19

Monday Every 4 Minutes x 3 sets Complete 60/50 Cal Row Every 3 minutes x 5 sets Complete 20 second Bike Sprint Tuesday Teams of 3 2 rounds 100/80 Cal row 75/60 Cal Ski 50/40 Cal Rogue Bike *35 minute time cap. One partner working at a time Wednesday 4 Rounds 25 DB...

CrossFit Week of 11.18.19

Monday AMRAP 10 5 Strict Pull-ups 10 Push-ups 15 Air Squats -rest 3 minutes- AMRAP 10 10 KB Swings 53/35 15 Burpees 20 Wallballs 20/14 Tuesday Teams of 3 2 rounds 100/80 Cal row 75/60 Cal Ski 50/40 Cal Rogue Bike *35 minute time cap. **One partner working at a time...

Bootcamp Week of 11.11.19

Monday “Quick Feet” 12 Minute Clock Run 1 Mile In remaining time Max Burpee Box Jump Overs 24/20 Rest 8 Minutes 15 Burpee Box Jump Overs 24/20 500m row 15 Burpee Box Jump Overs 24/20 Tuesday At 0:00 Complete 60/50 Cal Bike At 8:00 Complete 45/35 Cal Ski At...

CrossFit Week of 11.11.19

Monday Teams of 2 Ned 7 rounds 11 bodyweight back squats (each) 1000m row *40 minute time cap **Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204...