WOD 08/30/2013

We have some great news! 3form Bootcamp will be moving locations on 9/9. Joe Taylor and his team are hooking us up with an awesome space in the OS building. In the mean time we will be enjoying some outside workouts.
We really appreciate everyones support and enthusiasm for this program and hope the you love the new location as much as Mitch and I do. It is 266 meters away.

new_location
http://goo.gl/maps/OTe1P

Warmup:
3 Rounds
1 Bear crawl across room
1 Broad jump back to the other side
15 Air Squats
20 Sec Low plank

WOD:
800M Run
50 Step Back Lunges w/KB 50/35
40 KB Swing 50/35
30 Sit-ups
20 Burpees
30 Sit-ups
40 KB Swings
50 Step Back Lunges
800M Run

WOD 08/29/13 & Upcoming WODs

08/29/13 WOD:
Active Rest Day.
Get outside and enjoy the fall weather. Go on a hike, play frisbee, work on the yard. Get outside and do something active.

Upcoming WODs:
We meet with Wynn tomorrow and will work out a formal plan. For the time being though Jason and I will be re-structuring the WODs to be completely outside, starting tomorrow. Bring your stuff, drink your water and be ready for some outdoor fun.

Also I want to say a huge thanks to everyone and their amazing support as we work this out. So glad to hear you are all enjoying bootcamp and cannot imagine your weeks without it. Keep up the great work and way to roll with the punches.

BOOTCAMP TEMPORARILY SUSPENDED

Despite our best efforts to reduce/stop the dropping of weights we have had another complaint about “vibrations” from Thompson (our neighbors). Mitch and I are meeting with Wynn on Friday to discuss options but until then we will have to suspend Bootcamp.

If you appreciate Bootcamp and would like to have it continue it might help to let Wynn, Dave and Talley know. A short thank you email might help the cause.

WOD 08/28/13

willing
Warmup:
3 Rounds
10 PVC pass Through
10 OHS
10 Sit-ups
10 Back ext
10 Push ups
10 Pull-ups

Pre-WOD (Skills/Strength):
2 sets of warm up then
3X5 Push Press

WOD:
12 Min AMRAP
10 KB snatches, right arm
10 Med ball cleans
10 KB snatches, left arm
10 Med ball cleans

Post-WOD (Challenge/Cool-down):
Tabata Hollow rock

WOD 08/27/13

Warmup:
5mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
2 RDS
10 Inch Worms
10 Lat Activations
10 Wall Extensions
10 Jumping Squats
10 Burpees
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Shoulder Mobilization

WOD:
3 RDS
400m Run – SPRINT
15 Headcutters (24/16)
15 T2B

Post-WOD (Challenge/Cool-down):
Partnered Bar hold/squats
Stretching.

WOD 08/26/13

stages
Warmup:
4 Rounds
1 Wall-to-wall walking lunges
10 Leg swings (per side)
20 Scissor kicks
30 Air Squats

Pre-WOD (Skills/Strength):
Agility work

HERO WOD: MICHAEL
3 RDS for time
800m Run
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Post-WOD (Challenge/Cool-down):
4X200M Run backwards the first 100m then 100% sprint the next 100M (DON’T FALL)

WOD 08/23/13

inspire-others-15

inspire-others-17

Warmup:
25 Burpees
20 Sit-ups
15 Back ext
10 PVC pass through
5 Strict pull-ups

WOD:
4 Rounds
25 Wall ball shots
400m Run

Post-WOD (Challenge/Cool-down):
4X20 Ring, knees to chest
4X20 Side crunches (10 per side)

WOD 08/22/13

Warmup:
5mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
2 RDS
10 Inch Worms
10 Lat Activations
10 Wall Extensions
10 Jumping Squats
10 Burpees
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Agility Work

WOD: Partnered Competition
10min AMRAP
25 MB sit-up/toss over 24″ box
25 Burpees / partner holds plank (no plank no rep)
25 Partnered Squats (with a MB at your backs. MB falls out is no rep)
25 KB Swings / partner holds plank (no plank no rep)

5min REST

10min AMRAP
2 lengths walking lunges with plate
30 Med Ball Cleans / partner holds plank (no plank no rep)
2 lengths walking lunges with plate
30 Muscle Snatches / partner holds plank (no plank no rep)

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 08/21/13

1011372_526878614032962_1945734051_n
Warmup:
3 Rounds, 10 reps each
Sampson stretch
OHS
Sit-ups
Back ext
Pull-ups (Jumping)
Dips

Pre-WOD (Skills/Strength):
Movement standards and explanations

WOD: “Barbara”
5 RDS for time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Post-WOD (Challenge/Cool-down):
Accumulate 2 minutes
Wall-sits
Accumulate 2 minutes
High plank

WOD 08/20/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Mtn Climbers
20 Sit-ups
20 Superman Pulse
10 Pass Throughs
10 Push-ups
10 Scorpions (5 each side)
10 Pull-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Movement review and group warm-up

WOD:
800m Run
15 Turkish get-ups, Right arm
30 Goblet Squats
15 Turkish get-ups, Left arm
30 Goblet Squats
800m Run

Post-WOD (Challenge/Cool-down):
500 Flutter Kicks
Stretch