Crossfit Camp Mabry

We Build Warriors

8-14 July 2019

July 7, 2019 by DON

 

MONDAY

Squat Clean

Build to Heavy Single

THEN

Elizabeth

21-15-9:
Squat Cleans (135/95)
Ring Dips

 

TUESDAY

Run DMC

4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Power Snatches (75/55)

 

WEDNESDAY

Double Header

Buy-In:
35/25 Calorie Row

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Row

 

THURSDAY

Push Press

Build to Heavy Set of 5

***THEN***

Bar Rescue

5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: (115/85)

 

FRIDAY

BFF

Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

If going solo, plan rest accordingly.

This turns into an AMRAP Chipper, so rest 2-3 reps before muscle failure.

 

SATURDAY

Mind Eraser

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

 

SUNDAY

Bench Press

Build to Heavy Set of 7

THEN

Mass Destruction

AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)

 

Filed Under: WODs

1-7 July 2019

June 30, 2019 by DON

MONDAY

Fish Out of Water

For Time:
2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

 

TUESDAY

Deadlift

Build to Heavy Set of 3

THEN

Sugar Daddy

21-15-9:
Deadlifts (225/155)
400 Meter Run

 

WEDNESDAY

Leg Work

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Front Squats (95/65)
15/12 Calorie Row

 

THURSDAY

Glen

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

 

FRIDAY

Encore

3 Rounds:
750 Meter Row
50 Air Squats
10 Power Cleans (75/55)

 

SATURDAY

Nail Biter

4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Row

 

SUNDAY

State Farm

5 Rounds:
50 Meter Prowler Push (90/45)
100 Meter Dumbbell Farmers Carry (50’s/35’s)
200 Meter Run

Filed Under: WODs

24-30 June

June 23, 2019 by DON

MONDAY

Front Squat Complex

 Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
***THEN***

Jack Daniels

For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

 

TUESDAY

Water Break

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

 

WEDNESDAY

Nancy

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

 

THURSDAY

Deadlift

Build to Heavy Sets of 3-2-1

THEN

Shrute Farms

AMRAP 14:
100 Meter Farmers Carry Kettlebells (53’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry Kettlebells (53’s/35’s)
15 Deadlifts (205/145)

 

FRIDAY

Sicko Mode

21-15-9 Row Calories
600m-400m-200m Run after each row

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

 

SATURDAY

Shake Weight

3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)

 

SUNDAY

Chutes & Ladders

AMRAP 15:
Buy In: 75/50 Calorie Row

Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap

Filed Under: WODs

17-23 June

June 16, 2019 by DON

Monday

Back Squat

3 Sets of 6

 ***THEN***

“Escape From Wonderland”

3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

 

Tuesday

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Wednesday

Weightlifting Complex

Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
***THEN***

“Bartender”

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
Thursday

“El Niño”

For Time:
1 Mile Run
50 Barbell Power Snatches (75/55)
400 Meter Med Ball Run (20/16)
30 Pull-ups
20 Burpee Box Jumps (24/20)

Friday
Death by Burpee

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute… continuing as long as you are able.

Use as many sets each minute as needed.  Score the last round all reps were completed.

Saturday

“Walmart”

Teams of 3
AMRAP 30:
12/9 Calorie Row
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
Sunday

“Watermelon”

 4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)

Filed Under: WODs

10-16 June 2019

June 9, 2019 by DON

Week of 10-16 June

Monday

Hang Squat Snatch

Build to Heavy Single

THEN

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

 

Tuesday

“The Good Life”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

 

Wednesday

Thruster

Build to a Heavy Set of 3

THEN

“Chest Hair”

For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

 

Thursday

“Pharmacy”

5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Power Cleans (115/80)

 

Friday

“Rush Hour”

On the 4:00 x 5 Rounds:
200 Meter Run
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

 

Saturday

“Moneybags”

Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)

 

Sunday

Deadlift

Build to Heavy Sets of 5-3-1

THEN

“Fall Back”

15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees

Filed Under: WODs

  • 1
  • 2
  • 3
  • …
  • 229
  • Next Page »

About CFCM

CrossFit Camp Mabry is free to all DoD ID Card Holders

Box Location:
Camp Mabry
2200 W. 35th St
Building 30
Austin, Texas

Crossfit Camp Mabry
Click the map for directions

Class Times:
Mon-Fri
0645-0745
1200-1300

  • News
  • About Us
  • What is Crossfit?
  • Useful Links
  • Contact

Copyright © 2021 · Enterprise Pro on Genesis Framework · WordPress · Log in