Nick and I just finished putting the magical touches on the first 3 WOD’s for Saturday.  These workouts are a compilation of all things FitCamp and will be a blast to do and watch.  We have never done these workouts in class so that should level the playing field for all athletes.  Also, keep in mind that if you see something in the workout that you think “OMG, I can’t do that!” there will be a number of options that will be covered on Saturday morning to ensure all athletes (recreational and competitive) will be able to finish all of these workouts.  This event is meant to be a positive experience for all so don’t stress about a thing.  Just show up, work hard to your own ability and have fun!  The worst that can happen is you get that much fitter!

 
WOD 1:  “Forever 30”  –  (21 Deadlifts/9 Burpees, 15 Deadlifts/15 Burpees, 9 Deadlifts/21 Burpees)
(compliments of John Biasi)
Competitive:  Athletes will deadlift (bodyweight for men, 75% BW for women) then do lateral jumping burpees over their bars.  Deadlifts 21-15-9/Burpees 9-15-21 in a superset format.  10 sec penalty for all unfinished reps within 15 min CAP.  Weights determined at athlete meeting and rounded up to nearest 5 lbs. 
Recreational:  Athletes will deadlift (75% bodyweight for men, 50% BW for women) then do lateral jumping burpees or step-over burpees over their bars.  Deadlifts 21-15-9/Burpees 9-15-21 in a superset format.  no penalty for unfinished reps, 15 min CAP.  Weights determined at athlete meeting and rounded up to nearest 5 lbs. 
 
WOD 2:  “Not FRAN”  –  (75 Thrusters for Time)
Competitive:  Both male and female athletes will do 75 Thrusters for time (95# men/65# women).  10 second penalty for all unfinished reps within 15 min CAP.
Recreational:  Both male and female athletes will do 75 Thrusters for time (65# men/45# women).  no penalty for unfinished reps, 15 min CAP.
 
WOD 3:  “Ball & Chain”  –  (50 yard plate carry, 7 weighted burpees, 14 Pull-ups) x 3
Competitive:  Guys will carry a 45# plate 50 yards, complete 7 weighted burpees with 45#’s then do 14 pull-ups for 4 rounds.  Girls will carry 25# plate and do same # of reps but for 3 rounds.  (Band usage will be discussed at athlete meeting on Saturday morning).
Recreational:  Guys will carry a 25# plate 50 yards, complete 7 weighted burpees with 25#’s then do 14 pull-ups for 4 rounds.  Girls will carry 10# plate and do same # of reps but for 3 rounds.  Up to 2 bands will be allowed in recreational division.
 
WOD 4:  Mystery Workout (The final workout will be announced the morning of the Throwdown.  Wait until you see what this workout entails… you will be talking about this one for months and won’t believe what we came up with!)