TUESDAY-1MAY2012

Choose your own WOD #2 (Weighted Movements)

Complete 500 reps in any order, 

any combination from the following movements

Deadlift 135/95#

Hang Clean 95/65#

Back Squat 95/65#

Push Jerk 65/45#

SDHP 65/45#

Thruster 65/45#

Front Squat 65/45#

OHS 65/45#

KB swings 53/35#

Wallball 20/14#

ADVANCED

Complete 400 reps

Keep all weights as described above.  If you can't safely do the movement at that weight, choose another option

INTERMEDIATE

Complete 300 reps

Keep all weights as described above.  If you can't safely do the movement at that weight, choose another option

BEGINNER

Complete 200 reps

Weights may be scaled as necessary

MONDAY-30APR2012

Choose your own adventure WOD
Complete 600 reps in any order, 
any combination of the following movements
lunges, squats, 20" box jumps, 
pull-ups, toes-to-bar, knees-to-elbows, 
push-ups, sit-ups, dips, 
HSPU, burpees, back extensions


INTERMEDIATE
Complete 450 reps


BEGINNER
Complete 300 reps

FRIDAY-27APR2012

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


BEGINNER
25m walking lunges
50m broad jumps
200m run

THURSDAY-26APR2012

Split Jerk 1-1-1-1-1-1-1


5 Rounds of
Row 250m
15 Pushups

WEDNESDAY-25APR2012

Run 800m
10 rounds of the couplet
10 pistols
10 ring dips
Run 800m


ADVANCED
Run 800m

10 rounds of the couplet

6 pistols or 10 assisted pistols

6 ring dips or 10 bar dips

Run 800m

INTERMEDIATE

Run 800m

10 rounds of the couplet

6 assisted pistols 

6 bar dips or 10 box dips with feet up

Run 800m

BEGINNER

Run 800m

10 rounds of the couplet

10 squats

6 box dips with feet up or 10 box dips feet on floor

Run 800m

TUESDAY-24APR2012

10-9-8-7-6-5-4-3-2-1
Chest-to-bar pullups
Box jumps 36/32"
GHD situps


INTERMEDIATE
kipping pullups (chin over bar)
32/28" box jumps
GHD sit-ups only to horizontal


BEGINNER
jumping pullups
choose height for box jumps
abmat situps

MONDAY-23APR2012

EMOM 10
3 Deadlift 225/185#
Double Unders for remaining time
      -then immediately-
EMOM 10
3 Boxjumps 36/32"
KB Swings (1.5/1 pood) for remaining time


Score = total DU + total KB swings in all rounds
Post score to "people doing work"


Everyone works on double-unders today!  You won't ever get them if you don't practice.  Yes that does mean your score will be lower today but you will still get a great workout by just making lots of attempts. 

FRIDAY-20APR2012

70 Burpees
60 Sit-ups
50 Kettlebell Swings 1.5/1 pood
40 Pullups
30 HSPU
20 Knees to Elbows


INTERMEDIATE

60 Burpees

50 Sit-ups

40 Kettlebell Swings 1.5/1 pood

30 Pullups

20 HSPU

10 Knees to Elbows

BEGINNER

35 Burpees

30 Sit-ups

25 Kettlebell Swings-choose weight

20 Jumping pullups

15 HSPU progressions

10 Knees to Elbows progressions

THURSDAY-19APR2012

"DT"
5 Rounds
12 Deadlift 155/105#
9 Hang Clean 
6 Push Jerks 
****Use the same bar (and weight) for all three movements****

ADVANCED

5 Rounds

12 Deadlift 115/75#

9 Hang Clean 

6 Push Jerks

INTERMEDIATE

5 Rounds

12 Deadlift 75/45#

9 Hang Clean 

6 Push Jerks 

BEGINNER

3 Rounds

12 Deadlift-choose weight

9 Hang Clean 

6 Push Jerks 

WEDNESDAY-18APR2012

Thruster 2-2-2-2-2 

TUESDAY-17APR2012

AMRAP 10 Min
15 Wallballs 20/12#
15 OHS 75/55#
       -then immediately-
AMRAP 10 Min
15 SDHP 75/55#
15 Boxjumps 24/20"


Post score to "people doing work"
Score will be total rounds in 1st AMRAP, total rounds in 2nd AMRAP


INTERMEDIATE
Wallball  12/10#
Box jump 20/18"
OHS & SDHP 55/45#


BEGINNER
choose appropriate weight and height

MONDAY-16APR2012

30 Squat Clean and Jerks 155/105#


ADVANCED
30 Squat Clean and Jerks 125/85#


INTERMEDIATE
30 Squat Clean and Jerks 95/65#


BEGINNER
30 Squat Clean and Jerks - choose weight

FRIDAY-13APR2012

10 HSPU
2 Power Cleans 135/95#
8 HSPU

4 Power Cleans 135/95#

6 HSPU

6 Power Cleans 135/95#

4 HSPU

8 Power Cleans 135/95#

2 HSPU

10 Power Cleans 135/95#

Post time to "people doing work"

INTERMEDIATE

HSPU- feet on bar

Power Cleans 95/65#

BEGINNER

Downward Dog HSPU

Power Cleans - choose weight

THURSDAY-12APR2012

GAMES OPEN WOD 12.5
100/65# Thrusters
Chest to bar pull-ups
As Many REPS as possible in 7 minutes
following the rep scheme 3, 6, 9, 12, 15, 18….


So do 3 Thrusters, 3 C2B then 6 and 6, then 9 and 9…Post your total number of reps performed under "people doing work"

WEDNESDAY-11APR2012

MEET AT THE TRACK!


10 Rounds
100m Sprint
Rest 90 Seconds
Post all 10 sprint times to "People doing Work"


BEGINNERS
6-8 rounds of
100m Sprint
Rest 90 Seconds

TUESDAY-10APR2012

AMRAP 20 Min
12 Push press 95/65#
7 Toes to bar
35 Double Unders


I guess I lied, the double-unders are showing up TODAY!  Mwahahaha. Ropes are $15, first come first serve. 


INTERMEDIATE
AMRAP 20 Min

12 Push press 65/45#

7 Knees to elbows

35 Double Unders or Tuck Jumps

BEGINNER

AMRAP 20 Min

12 Push press - choose weight

7 Horizontal toes to bar

35 Tuck Jumps

MONDAY-9APR2012

"Friends with the Plate"
With your friend the plate (45/25#) do 5 rounds of
15 squats
15 lunges
15 situps
Run 200m


INTERMEDIATE
Use 35/15# plate


BEGINNER
Use 25/10# plate


I understand husbands are off work today.  I will be bringing mine and encourage you to do the same.  This workout is easy enough they should be able to keep up with you rockin' ladies :)

FRIDAY-6APR2012

We will not be meeting today.  Go out and explore the Island and take some time to reflect over why we celebrate Good Friday and Easter.  Enjoy your holiday weekend!

THURSDAY-5APR2012

Michael
3 rounds
Run 800m
50 back extensions
50 sit-ups

WEDNESDAY-4APR2012

With partner for time

100 Thrusters 65/45#

100 Pull-ups

100 Wallballs 20/12#

100 Burpees

100 KB Swings 1.5/1 pood

I know I said pull-ups wouldn't show up until Thursday but I did a little rearranging of WODS.  We will not be meeting on Friday since everyone has the day off for Good Friday.  Go out and do something active to explore the Island. 

TUESDAY-3APR2012

Back Squat 3-3-3-3-3

MONDAY-2APR2012

Meet at Castle Field Today


4 rounds
Run 100m
25 pushups
Run 100m
25 squats
Run 100m
25 Sit-ups
Run 100m 
25 lunges


INTERMEDIATE
20 of each movement


BEGINNER
15 of each movement