The Workout for Thursday December 1st

Three Rounds

Complex 1: 1 Clean/2 Front Squats/3 Hang Power Cleans/4 RDL/5 Clean Pulls

50 Hammer Drives

Then...

Three Rounds

Complex 2: 2 Strict Presses/2 Behind the neck Push Presses/2 Push Jerks/2 Split Jerks

20 Burpees

The Workout for Wednesday November 30th

Three Rounds

15 Deck Squats

30 Jumping Pull Ups

15 Knees to Elbows

30 Box Jumps

15  Crunch Throws

30 American Swings

15  AB Wheel

30 Slams

The Workout for Tuesday November 29th

Four Rounds

20 Overhead Squat Jacks

15 Body Rows

20 Sidestep Squats

15 Push Ups

Run to the fence and back (200 meters)

The Workout for Monday November 28th

Continuous cycle for 12 minutes

10 Forward/Reverse Lunge Chops from the right side

20 Alternating Dead Cleans

10 Forward/Reverse Lunge Chops from the left side

20 Alternating Dead Cleans

Then...

10 Rounds

5 Punch Snatch/High Pull/Snatch - right hand

5 Burpees

5 Punch Snatch/High Pull/Snatch - left hand

***December Boot Camp Special***

With all the "Black Friday" sales going on I was starting to feel left out. So here is what I've 
 decided to do.  Anyone who signs up between now and December 2nd will receive 
 unlimited Boot Camp sessions from your sign up date through the end of the year for $99. 
 And while this offer is for new members only, I don't want to leave out my loyal existing 
 Boot Camp members so here's an added bonus for you.  Refer someone that purchases the 
 Boot Camp special or any other program and you will receive the same $99 rate for 
 unlimited sessions for one month.
Contact info@bodyfocusfitness.com for more details

The Workout for Saturday November 26th

Four Rounds

5 Wall Climbs

15 Body Rows

10 Jump Thrusters

Then....

Tabata Jump rope/Belly Buster - 16 total rounds

The Workout for Friday, November 25th

TGU/Jump Rope Ladder

Turkish Get Ups each Side 1-2-3-4-5-4-3-2-1

Jump Rope 100-125-150-175-200-175-150-125-100

Adendum to the Boot Camp Schedule for Friday November 25th

For Friday, November 25th the boot camp schedule is:

7:30AM
10:00AM
12:30PM
3:30PM
5:45PM
Enjoy your Thanksgiving!

Boot Camp Schedule for Friday November 25th

For Friday, November 25th the boot camp schedule is:

7:30AM
10:00AM
12:30PM
3:30PM
5:45PM
Enjoy your Thanksgiving!

The Workout for Wednesday November 23rd

Every minute, on the minute, for 30 minutes perform:

1 Clean Pull
1 Clean High Pull
1 Power Clean
1 Clean

The Workout for Tuesday November 22nd

Four Rounds
45 seconds work, 15 seconds rest

Ropes

Medicine Ball Slams

Modified Parallel Pull Ups

Planks

Mountain Climbers

Anchored Hip Raise

The Workout for Monday November 21st

Four Rounds
12 Kb Squat Press

12 Kb One Arm Rows each side

12 Kb Reverse Lunges each side

12 Burpees

Then....

Tabata Jump rope/Swing 12 intervals total.

The Workout for Saturday November 19th

Sleds and stuff (hehehehehehe)

The Workout for Friday November 18th

Three Rounds

20 Heavy Slams

10 Overhead Step Ups w/MB each leg

10 Super Plank on Medicine Ball

20 Wall Balls

Then...

Three rounds

20 Russian Twist w/MB

10 Sit Ups w/MB

Olympic Weightlifting workout for Thursday November 17th

1) 5 Push Press

2) 5 Front Squats/5 Push Press

3) 5 Power Clean from hip/5 Front Squats/5 Push Press

4) 5 RDL/5 Power Clean from hip/5 Front Squats/5 Push Press

5) 5 DLHP/5 RDL/5 Power Clean from hip/5 Front Squats/5 Push Press

6) 5 Power Clean/5 DLHP/5 RDL/5 Power Clean from hip/5 Front Squats/5 Push Press

7) 5 Cleans/5 Power Cleans/5 DLHP/5 RDL/ Power Cleans from the hip/5 Front Squats/5 Push Press

8) 5 Clean & Push Press/5 Cleans/5 Power Cleans/5 DLHP/5 RDL/5 Power Cleans from hip/5 Front Squats/5 Push Press

The Workout for Thursday November 17th

AMRAP 30 Minutes

3 TGU each side

50 Kb Swings

10 Kb Clean & Jerks each side

Run the stairs

The Workout for Wednesday November 16th

10 Overhead Squat Jumps

50 Mountain Climbers

10 Dumbbell Presses

20 Wide Stance Mountain Hoppers

10 Dumbbell Cleans

100 Jump Rope

X 3

The Workout for Tuesday November 15th

5 Power Snatches

10 Burpees/5 Power Snatches

20 Hammer Drives/10 Burpees/5 Power Snatches

30 Swings/20 Hammer Drives/10 Burpees/5 Power Snatches

40 Push Ups/30 Swings/20 Hammer Drives/10 Burpees/5 Power Snatches

50 Sit Ups/40 Push Ups/30 Swings/20 Hammer Drives/10 Burpees/5 Power Snatches

The Olympic Weightlifting Workout for Tueday November 15th

Snatch Pull 3x3

Snatch High Pull 3x3

Muscle Snatch 3x3

Press into Squat 3x3

Overhead Squat 3x3

Drop Snatch 3x3

Power Snatch/Overhead Squat x 3

Snatch x 3

The Workout for Monday November 14th

Mobility

Two Rounds

5 Arm Bar Half Get Up each side

5 Get Up Push Ups each side

10 Windmill Swings each side.

Then...

Four Rounds

10 Alternating Renegade Rows

20 Sit Ups w/Dumbbells

10 Dumbbell Cleans

10 Side Plank Snatches each side

The Workout for Friday November 11th, Veteran's Day

On those days when our great nation takes time to honor those who have served their country with military service, we like to pay tribute by performing one of Crossfit's "Hero" Workouts of the Day (WOD).  Tomorrow's workout is known as "The Chief". Here's a little background:

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Thank you to all have and are serving the greatest country in the world.

"The Chief" goes as follows:

Five 3 Minute rounds of:
3 Power Cleans
6 Push Ups
9 Squats

Complete the cycle as many times as possible every three minutes. Rest one minute between rounds.

The Weightlifting Workout for Thursday November 10th

Warm Up:
2 Rounds
Over and Back w/PVC pipe
Deck Squats
Overhead Squats w/PVC pipe
20 Kb Swings
Hang Snatch w/PVC pipe
Hang Clean w/PVC pipe

Workout:
Clean Pulls 5-4-3-2-1

Clean High Pulls 5-4-3-2-1

Front Squat 5-4-3-2-1

Power Clean 5-4-3-2-1

Drop Squat 5-4-3-2-1

Clean 1-1-1-1-1

All Cleans and Pulls start below the knee

The Workouts for Thursday November 9th

Boot Camp

 1 Suicide

10 Swings

5 Snatches each side

2 Suicides

15 Swings

10 Snatches each side

3 Suicides

20 Swings

15 Snatches each side

4 Suicides

25 Swings

20 Snatches each side

5 Suicides

30 Swings

25 Snatches each side

 

The Workout for Wednesday November 9th

Five Rounds

20 Dips

50 Alternating Sledge Hammer

10 Deadlifts

Then....

Tabata: Alternating Dead Kettlebell Snatches

The Workout for Tuesday November 8th

Boot Camp Workout-All Classes

5-4-3-2-1 Turkish Get Ups each side, progressively heavier

21-18-15-12-9-6-3
Wall Ball
Burpee

1-2-3-4-5 Turkish Get Ups each side, progressively lighter

Olympic Weightlifting Workout-5:30PM class


Olympic Warm Up w/PVC
Burgener Warm Up

Increase weight on each set of the following:

Muscle Snatch 5 x 2
Power Snatch 5 x 2
Snatch 5 x 2

The Workout for Monday November 7th

For Time

Men 95# Women 65#

21-18-15-12-9-6-3

Thrusters

Pull Ups

Rest 3 minutes

21-18-15-12-9-6-3

Deadlift High Pull

Plyo Push Ups

The Workout for Saturday October 5th

AMRAP 30 MINUTES

30 Alternating Slams

20 Belly Busters

10 Ab Wheel

30 Slams

20 Russian Twists

10 Toes to bar

The Workout for Friday November 4th

10-9-8-7-6-5-4-3-2-1

Suitcase

Double Kb Cleans

Double Kb Press

Burpees

The Workout for Thursday November 3rd

5 rounds

1 Barbell Clean starting from each of the following positions:
Hip
Mid-thigh
Above the knee
Below the knee
From the floor

30 Mountain Hoppers

5 Turkish Get Ups each side 

The Workout for Wednesday November 2nd

 Four Rounds

60 seconds work/15 seconds rest

Modified Pull Ups

Belly Busters

Dumbbell Cleans

Super Planks

Slams