THURSDAY-27JUN13

3 Rounds
50m walking lunges
100m broad jumps
200m run

BEGINNER
3 rounds
25m walking lunges
50m broad jumps
200m run
MEET AT THE TRACK

WEDNESDAY-26JUN13

5 Cycles with 1 minute rest between of 
AMRAP 3 
6 Pushpress 115/75#
9 Pushups
12 Box Jumps 24/18"

INTERMEDIATE
5 Cycles with 1 minute rest between of 
AMRAP 3 
6 Pushpress 95/65#
9 Pushups
12 Box Jumps 18/12"

BEGINNER
5 Cycles with 1 minute rest between of 
AMRAP 3 
6 Pushpress-choose weight
9 Pushups on incline
12 Box Jumps-choose height

MEET AT TRACK TOMORROW! We will have a potluck celebration after the WOD.

TUESDAY-25JUN13

8 rounds
20 seconds of deadlift 135/95#
10 seconds rest
20 seconds of hang clean 95/65#
10 seconds rest

BEGINNER
8 rounds
20 seconds of deadlift-choose weight
10 seconds rest
20 seconds of hang clean-choose weight
10 seconds rest
MEET AT THE TRACK THURSDAY

MONDAY-24JUN13

5 Rounds
30 Wallballs 20/14#
30m Bear Crawl
Run around building

BEGINNER
5 Rounds
30 Wallballs-choose weight
30m Bear Crawl
Run around building

WE WILL BE AT THE TRACK ON THURSDAY!

FRIDAY-21JUN13

ANNIE
50-40-30-20-10
Double Unders 
Situps

INTERMEDIATE
Double Unders 25-20-15-10-5
Situps 50-40-30-20-10

BEGINNERS
25-20-15-10-5
Tuck Jumps 
Situps

THURSDAY-20JUN13

Amrap 7 min

Lunge 10 steps do 5 push press with 95/65# barbell

THE BAR SHOULD BE HELD IN THE FRONT RACK POSITION FOR THE LUNGES.  This means that the bar ideally will not touch the ground for the entire 7 min WOD. Anytime it does, you must do 3 burpees before picking it back up.

INTERMEDIATE

Amrap 7 min

Lunge 10 steps do 5 pushpress with 65/45# barbell

BEGINNER

Amrap 7 min

Lunge 10 steps do 5 pushjerk-45#

WEDNESDAY-19JUN13

With partner
100 Knees to Elbows
100 Thrusters 95/65#
100 Pushups
100 Hang Cleans 95/65#
100 Box Jumps 24/18"

INTERMEDIATE
With partner
100 Knees to Armpits
100 Thrusters 65/45#
100 Pushups
100 Hang Cleans 65/45#
100 Box Jumps 18/12"

BEGINNER
With partner
100 Horizontal Knees to Elbows
100 Thrusters-choose weight
100 Pushups on incline
100 Hang Cleans-choose weight
100 Box Jumps-choose height

FROM NOW ON, MEET AT SWEAT FACTORY UNLESS OTHERWISE POSTED.

TUESDAY-18JUN13

AMRAP 20
3 Pushup to wallwalks
6 Powercleans 155/105#
25 Squats

INTERMEDIATE
AMRAP 20
3 Pushup to 3/4 wallwalks 
6 Powercleans 115/75#
25 Squats

BEGINNER
AMRAP 15
3 Wallwalks with knees/feet on box
6 Powercleans-choose weight
25 Squats

MEET AT SWEAT FACTORY!

MONDAY-17JUN13

5 Rounds
5 Deadlift 275/185#
10 Burpees

This was an event in the 2008 Crossfit games.  The men's winning time was 2:23 and women's was 3:23.
This will be a short but EXTREMELY intense workout.  Pick a deadlift weight that allows you to keep that purpose.  If the workout takes you more than 7 minutes you failed to scale appropriately.  If you aren't totally gassed when this is over, you also failed to scale appropriately. 

Last done 31JAN13

MEET AT THE SWEAT FACTORY!

FRIDAY-14JUN13

Partner WOD

One partner does 400 squats while other partner does a flexed arm hang. Partners can switch roles at any time, as many times as necessary.  The clock continues counting during the switches and squats can only take place while partners chin is over the bar.  Post total time to complete 400 cumulative squats.

INTERMEDIATE
One person does 400 squats while other partner does a flexed arm hang with heels on ground. 

BEGINNER
One person does 300 squats while other partner does a flexed arm hang with heels on ground.  15 Minute time cap. 

MEET AT SWEAT FACTORY