FGB
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
1 min Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
for Extra Credit
10 Thruster #135#95
50 DU
8 Thruster
40 Du
6 Thruster
30 Du
4 Thruster
20 DU
2 Thruster
10 DU
FLEX - S&C : 8/27-9/1
Monday August 27 – Crossfit
10:00 warm up
row/run/bike@easy pace
2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]
+
Every :90 for 4 sets:
1st: 2 front squats, 20x1 tempo
2nd: 6-8 dumbbell floor press from glute bridge, 20x1 tempo
+
3 sets:
AMRAP in 3:00
8 thrusters, 65/95
40 double unders or 80 single unders
16 sit ups
:60 rest
Pick up where you left off in previous set, score is total number of rounds overall
+
2-3 sets not for time:
10 V-ups
10/side DB scap retractions
Tuesday August 28 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]
+
Every 3:00 for 4 sets:
3 power cleans, :10 rest between sets
:45 strict pull ups, use band if necessary, get chin all the way over the bar every time
+
AMRAP in 10:00
10 dumbbell deadlifts
40m farmers carry w/DBs
10 DB shoulder to overhead
200m run
+
2-3 sets not for time:
10-15 light band pull aparts
:30 hanging knee tuck
Wednesday August 29 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]
+
Every :90 for 12:00
1st: 3 overhead squats, moderate/tough, 20x1 tempo
2nd: :30 dumbbell renegade row
+
2 rounds for time:
400m run, 500m row, or .5 bike
20 alternating dumbbell lunges or pistol squats
10 burpees to a plate
+
2-3 sets not for time:
10-15 weighted hip extensions
15/side banded tricep extensions
Thursday August 30 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]
+
For 12:00
1st: 3 hang power snatches from above the knee
2nd: :30 chin over the bar hold
3rd: :30 double under practice
+
AMRAP in 9:00
300m row or ski
16 kettlebell swings
16 box jump overs
+
2-3 sets not for time:
:15/side star plank
10-15 light reverse hypers
Friday August 31 – Crossfit and Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 jumping jacks + :30 mountain climbers + :60 bike/row/ski]
+
AMRAP in 10:0 with a partner, partners trade movements:
15 wall balls
200m run
20m/side 1-arm dumbbell overhead carry
+
AMRAP in 8:00 with a partner, one person working at a time:
100 double unders or 200 single unders
30 row or bike calories
40 weighted sit ups
+
For time (ind)
100m run
21 dumbbell thrusters
100m run
15 dumbbell thrusters
100m run
9 dumbbell thrusters
Monday August 27 – Bootcamp
10:00 warm up
row/run/bike@easy pace
2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]
+
For 12 minutes:
30 plank marches
20 goblet squats, squat to box if not parallel
10 burpees
20 goblet squats
30 plank marches
Row for max calories for the remaining time
+
3 sets:
AMRAP in 3:00
8 dumbbell thrusters
80 single unders
16 sit ups
:60 rest
Pick up where you left off in previous set, score is total number of rounds overall
+
3 sets not for time:
40 meter overhead plate carry
20 mountain climbers
10 ground to overhead with plate
Tuesday August 28 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]
+
Every 3:00 for 4 sets:
12 dumbbell cleans, heavier than last week
10 ring rows
+
AMRAP in 10:00
10 dumbbell deadlifts
40m farmers carry w/DBs
10 DB shoulder to overhead
200m run
+
Not for time:
500 m ski
25 reverse crunches
500 m row
25 reverse crunches
Wednesday August 29 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]
+
12:00 EMOM:
1st: :30 OH kb hold
2nd: :30 jerks with kb
3rd: Bent over rows with kb
+
2 rounds for time:
400m run, 500m row, or .5 bike
20 alternating dumbbell lunges or pistol squats
10 burpees to a plate
+
3 sets not for time:
10 knees to elbow
15 overhead tricep extensions
:30 flutter kicks
Thursday August 30 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]
+
For 12:00
1st: 12 dumbbell snatches, heavier than last week
2nd: :30 plank hold or bottom of push up hold
3rd: 10-12 v-ups
+
AMRAP in 9:00
300m row or ski
16 kettlebell swings
16 box jump overs or step overs
+
3 sets not for time:
10 plank jacks with a push up
10 cal bike
FLEX / S&C Week 8/20
Monday August 20 - Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell squats + 10m walking lunge w/reach overhead + :10/side passive hang]
+
Every :90 for 4 sets:
1st: 3 front squats, 20x1 tempo
2nd: 5/side 1-arm dumbbell shoulder press, 20x1 tempo
+
AMRAP in 10:00
8 hang squat cleans, 65/95
300m run
8 bar-facing burpees
+
2-3 sets not for time:
:30 arrested superman hold
10 shoulder taps
Tuesday August 21 - Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 20m duck walk + 20m leg kicks + 10-15 light kettlebell swings]
+
Every 3:00 for 4 sets:
4 power cleans, :10 rest between singles
:40 plank with band or weight for resistance
+
For 12:00
1st: 100m run or :30 row hard
2nd: 6-8 shoulder to overhead, up to 75/115
3rd: :30 handstand hold
4th: 8-10 toes to bar
+
2-3 sets not for time:
:15-:30 L-sit or L-hang
20m/side 1-arm dumbbell overhead carry
Wednesday August 22 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 PVC/banded pass throughs + :15/side shoulder stretch]
+
Every :90 for 12:00
1st: 4 overhead squats, light/moderate, 20x1 tempo
2nd: 5/side 3-point dumbbell row, 20x0 tempo
+
For time:
30 row calories
30 wall balls, 14 to 9’/20 to 10’
30 sit ups
+
Not for time:
Accumulate 50 hollow rocks
Thursday August 23 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell cleans + :30 jumping jacks + 10m bear crawl]
+
For 12:00
1st: 2-3 power snatches, :10 between singles
2nd: :30 strict pull ups
3rd: :30 leg raises, weighted if possible
+
3 sets:
:60 of [10 alternating DB snatches + 10 hand-release push ups]
:30 rest
:60 of [30 double unders + 10 pull ups]
:30 rest
:60 of [6 box jump overs + 12 kettlebell swings]
:30 rest
+
Not for time:
Easy 500m row, .5 mile bike or 400m cool-down walk
Friday August 24 – Crossfit and Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 weighted alternating side lunges + 10-15 light band pull aparts + 5 inchworms]
+
AMRAP in 10:00 with a partner, partners trade full movements:
21 goblet squats
15 row/bike calories
9 burpee box jump overs
+
AMRAP in 8:00 with a partner, one person working at a time:
40 russian twists
400m run
40 kettlebell or dumbbell deadlifts
+
For time (individually)
200m run
6 wall walks
200m run
4 wall walks
200m run
2 wall walks
Monday August 20 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell squats + 10m walking lunge w/reach overhead + :10/side passive hang]
+
For 12:00:
1st: :60 push ups
2nd: :60 air squats
3 rd : :60 dumbbell snatches
4 th : :60 rest
+
AMRAP in 10:00
8 dumbbell hang squat cleans
300m run or 350 m row
8 burpees
+
3 sets not for time:
250 meter ski
25 weighted sit ups
Tuesday August 21 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 20m duck walk + 20m leg kicks + 10-15 light kettlebell swings]
+
For 12:00, minimal rest, moderate pace:
8 dumbbell clean and jerks
10 calorie bike
12 toe touches
+
For 12:00
1st: 100m run or :30 row hard
2nd: 6-8 shoulder to overhead with dumbbells
3rd: :30 plank or bottom of push up hold
4th: 8-10 knees to elbows
+
Not for time:
200 m Farmers carry
30 reverse crunches
100 m Farmers carry
30 reverse crunches
Wednesday August 22 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 PVC/banded pass throughs + :15/side shoulder stretch]
+
12:00 EMOM:
:40 bike or ski
:40 jumping jacks
:40 shoulder taps
+
For time:
30 row calories
30 thrusters with dumbbells
30 sit ups
+
Not for time:
Accumulate 50 hollow rocks
Thursday August 23 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell cleans + :30 jumping jacks + 10m bear crawl]
+
For 12:00
4:00 row, bike, or ski
:60 rest
3:00 row, bike, or ski
:60 rest
2:00 row, bike, or ski
:60 rest
+
3 sets:
:60 of [10 alternating DB snatches + 10 hand-release push ups]
:30 rest
:60 of [30 singles + 8 ring rows ]
:30 rest
:60 of [6 box jump overs or step overs + 12 kettlebell swings]
:30 rest
+
Not for time:
40 meter sandbag carry
30 mountain climbers
20 quadruped hip extensions per side
10 elevator planks
FLEX / S&C Week of 8.13.2018
Monday August 13 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m broad jumps + :30 alternating side lunges + :30 bottom of squat hold]
+
Every :90 for 4 sets:
1st: 4 front squats, 20x1 tempo
2nd: 5-6 seated dumbbell shoulder press, 20x1 tempo
+
4 rounds for time:
16 wall balls, 14 to 9’/20 to 10’
8 burpees to a plate
16 weighted sit ups w/DB at chest
+
2-3 sets not for time:
:30 sorenson hold
20m/side 1-arm DB overhead carry
Tuesday August 14 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 5/side 1-arm DB hang clean and jerks + 10m crab walk + :15/side front rack stretch]
+
For 10:00
Evens- 2 power cleans + 2 hang power cleans, light/moderate
Odds- :30 hollow hold
+
AMRAP in 12:00
300m run
10 dumbbell cleans
12 toes to bar
10 dumbbell push press
+
Not for time:
Accumulate :60 weighted plank
Wednesday August 15 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]
+
Every :90 for 12:00
1st: 5 overhead squats, LIGHT, 20x1 tempo
2nd: :30 strict pull ups, use band if necessary
+
For time:
21-15-9
Calories (bike/row/ski)
Thrusters, 65/95
+
2-3 sets not for time:
:30 flutter kicks
14 alternating dumbbell curls
Thursday August 16 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]
+
Every :60 for 12:00
1st: :30 double unders
2nd: power clean and push jerk, 3 reps
3rd: :30 russian twists
+
AMRAP in 9:00
60 double unders or 120 single unders
12 deadlifts, 95/135
200m run
+
Not for time:
200m offset carry (1-arm farmers carry, 1-arm front rack or overhead, can switch arms at any point)
Friday August 17 – Crossfit and Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 goblet squats + 10 halos + :20-:30 passive hang from bar]
+
AMRAP in 10:00 with a partner, one person working at a time:
600m row
40 1-arm dumbbell thrusters
20 pull ups
+
12:00 with a partner for total reps:
:60 burpee box jump overs
Switch
:60 kettlebell swings
Switch
:60 V-ups
Switch
+
For time (ind)
400m run
30 hand-release push ups
30 sit ups
Monday August 13 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 jumping squats + :30 alternating side lunges + :30 bottom of squat hold]
+
For 12:00:
1st: :40 frog jumps, :20 rest
2nd: :40 prisoner squats, :20 rest
3rd: :40 mountain climbers, :20 rest
4th: :40 push ups, :20 rest
+
4 rounds for time:
16 plate to overhead
8 burpees to a plate
16 weighted sit ups with plate
+
3 sets not for time:
15-20 quadruped hip extensions / side
15-20 banded banded steps / side
:45 plank
Tuesday August 14 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 5 DB clean and jerks + 10m crab walk + :15 side plank / side]
+
For 10:00
Evens- 6-8 dumbbell cleans
Odds- :30 hollow hold
+
AMRAP in 12:00
300m run or 350 meter row
10 dumbbell cleans
12 knees to elbow
10 dumbbell push press
+
Not for time:
1 mile bike
50 glute bridges
Wednesday August 15 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]
+
For 12:00, continuously at a moderate pace:
10 overhead plate walking lunges
10 ring rows
20 weighted step ups
20 plank jacks
+
For time:
21-15-9
Calories (bike/row/ski)
Dumbbell thrusters
+
2-3 sets not for time:
:30 flutter kicks
:30 reverse crunches
:30 hollow hold
Thursday August 16 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]
+
Every :60 for 12:00
1st: :30 wall ball practice – squat to low target, really focus on form
2nd: 8 dumbbell clean and jerk
3rd: :30 russian twists
+
AMRAP in 9:00
120 single unders or 75 jumping jacks
12 kettlebell deadlifts
200m run or 250 meter row
+
Not for time:
:60 plank
50 toe touches on 45 pound plate
40 shoulder taps (hands under shoulders; little to no rocking)
30 toe touches
20 shoulder taps
10 toe touches
Saturday
"Some Gave All"
6 Rounds For Time
300 M Run
21 Ground to Plate Over Head #24#25
15 Front Squats with the plate #45#25
9 Burpees to the the plate
Hero WODs are named after men and women who have given their lives in the line of duty. Their purpose is to remind us to think outside of ourselves and are intended to be performed with intense effort. As we begin to struggle our minds should meditate on the person or persons that gave their all in the line of duty. Today we honor the sacrifice of the Warren County Fire/EMS & Police personnel for laying down their lives in the line of duty.
Warren County Fire Fighters
Obe Bundy
Milo Merrill
Roy Yinger
Wilmo Testerman
Terry Leasher
Warren County LEO
Officer George Basore - Franklin Police Department
Sheriff W.E. Graham - Warren County Sheriff’s Office
Deputy Homer Burlile - Warren County Sheriff’s Office
Chief James Elder - Mason Police Department
Officer William Johnson - Springboro Police Department
Officer Jeffrey Phegley - Morrow Police Department
Sergeant Brian Dulle - Warren County Sheriff’s Office