Monthly Archives: May 2018

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bootcamp

Weekly Workouts May 28-June 3rd

bootcamp

Monday

CrossFit
Bench Press 5x3 at 80% - ON YOUR OWN TIME (OPEN GYM)
-then-
TEAM MURPH

***ONLY TWO CLASSES TODAY 9AM AND 10AM***

bootcamp

Tuesday

CrossFit
Front Squat 10-10-10-10-10
Use the heaviest weight you can for each set.

bootcamp

Wednesday

CrossFit
TEAM WORKOUT

bootcamp

Thursday

CrossFit
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Yoga@7:15pm

bootcamp
Friday

CrossFit

For time:
5 Rope Climbs, 15 ft
5 Clean & Jerks, 145/115 lbs
4 Rope Climbs, 15 ft
4 Clean & Jerks, 165/125 lbs
3 Rope Climbs, 15 ft
3 Clean & Jerks, 185/135 lbs
2 Rope Climbs, 15 ft
2 Clean & Jerks, 205/145 lbs
1 Rope Climb, 15 ft
1 Clean & Jerk, 225/155 lbs

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

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bootcamp

Weekly Workouts May 21-27th

bootcamp

Monday

CrossFit
Bench press
5x5 @ 75%
-then-
Complete as many rounds as possible in 5 minutes of:
 3 deadlifts
 7 push presses
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

bootcamp

Tuesday

CrossFit
“T”
 5 rounds for time of:
 100-meter sprint
 10 squat clean thrusters
 15 kettlebell swings
 100-meter sprint
Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

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Wednesday

CrossFit
TEAM DAY

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Thursday

CrossFit
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

Yoga @7:15pm

bootcamp
Friday

CrossFit
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

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bootcamp in fort collins

Weekly Workouts May 14-20

bootcamp in fort collins

Monday 

CrossFit 
Bench Press 5x8 at 70% 
-then- 
21-15-9 reps, for time of: 
Snatch, 115/75 lbs 
Box Jump, 24/20 in 

CrossFit Cardio Session 1 
Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min 
2 Pull-ups in the second 1 min 
3 Pull-ups in the third 1 min ... 
Continuing this for as long as you are able. 
*must rest remainder of the min after completing required reps 

CrossFit Cardio Session 2 
Nicole 
Complete as many rounds in 20 minutes as you can of: 
Run, 400 m max rep Pull-ups 
*In beyond the whiteboard log rounds first then plug in reps             

CrossFit Cardio Session 3 
4 rounds for time of: 
Run, 400 m 50 Air Squats 

bootcamp in fort collins


Tuesday 

CrossFit 
7 rounds for time of: 
14 Dumbbell Deadlifts, 50/35 lbs 
14 Alternating Dumbbell Shoulder Press, 50/35 lbs 

*Just one head of each db has to touch the ground on deadlift 
*Must hold both db’s at the shoulders during alternating presses 

bootcamp in fort collins

Wednesday 

CrossFit 
For time: 
30 Overhead Walking Lunge With Plates, 45/25 lbs 
30 Knees-to-elbows 
30 Sit-ups 
30 Row Calories 
30 Sit-ups 
30 Knees-to-elbows 
30 Overhead Walking Lunge With Plates, 45/25 lbs 

bootcamp in fort collins

Thursday 

CrossFit 
Complete as many rounds as possible in 20 mins of: 
25 Burpees 
15 Back Squats, 1x bodyweight 

Yoga@7:15pm 

bootcamp in fort collins

Friday 

CrossFit 
For time: 30 Muscle-ups 

bootcamp in fort collins

Saturday

Individual “Murph” 
Fundamentals 11am-12:15pm 

bootcamp in fort collins

Sunday 

Boot Camp 9am-2pm

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bootcamp in fort collins

Weekly Workouts May 7-13th

bootcamp in fort collins

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Deficit Deadlift 3-3-3-3-3
*Deficit height based on individual mechanics

CrossFit Cardio Session 1
For time:
Row 10km

CrossFit Cardio Session 2
CrossFit Open 12.1
7min AMRAP:
Burpees
*Touch an object 6in over max fingertip reach every rep

CrossFit Cardio Session 3
“J.T.”
21-15-9 reps, for time of: 
Handstand Push Up
Ring Dip
Push-up

bootcamp in fort collins

Tuesday

CrossFit
12-9-6 reps, for time of:
Hang Squat Clean, 165/115 lbs
Burpee Bar Muscle Up

bootcamp in fort collins

Wednesday

CrossFit
2 rounds for time of:
Run, 1 mi
100 Sit-ups

bootcamp in fort collins
Thursday

CrossFit
Back Squat 3-3-3-3-3

Yoga@7:15pm

bootcamp in fort collins

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Alternating Pistols
*After every 3 rounds, Run 400 m

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am