WEDNESDAY- 1AUG2012

"ANGIE"

100 Pull ups

100 Push ups
100 Sit ups
100 Squats 

ADVANCED

75 Pull ups(jumping)
75 Push ups(elevated)
75 Sit ups
75 Squats 

INTERMEDIATE
50 Pull ups(jumping)
50 Push ups(elevated)
50 Sit ups
50 Squats 


BEGINNERS
With a partner do
75 Pull ups(jumping)
75 Push ups(elevated)
75 Sit ups
75 Squats 

TUESDAY-31JUL2012

3 Rounds
3 min max reps of Double Unders
2 min max reps of snatches 95/65#
1 min max reps of pistols


INTERMEDIATE
3 Rounds

3 min max reps of Double Unders

2 min max reps of snatches-65/45

1 min max reps of pistols-assisted

BEGINNER

3 Rounds

3 min max reps of Tuck Jumps

2 min max reps of snatches-choose weight

1 min max reps of squats 

MONDAY-30JUL2012

Run 800m
20 Deadlift 225/155#
10 Front Squats 135/95#
20 Deadlift 225/155#

10 Front Squats 135/95#

100 Double Unders

INTERMEDIATE

Run 800m

20 Deadlift 185/135#

10 Front Squats 115/75#

20 Deadlift 185/135#

10 Front Squats 115/75#

100 Double Unders

BEGINNER

Run 800m

20 Deadlift-choose weight

10 Front Squats-choose weight

20 Deadlift-choose weight

10 Front Squats-choose weight

50 DU or 100 Tuck Jumps

FRIDAY-27JUL2012

BACK SQUAT 2-2-2-2-2


BENCH PRESS 1-1-1-1-1-1-1


Make sure to warm up with weight before going heavy.

THURSDAY-26JUL2012

50 Box jumps 24/20"
5 Thrusters 135/95#
40 Box jumps 24/20"
4 Thrusters  135/95#
30 Box jumps 24/20"
3 Thrusters  135/95#
20 Box jumps 24/20"

2 Thrusters  135/95#

10 Box jumps 24/20"

1 Thrusters  135/95#

INTERMEDIATE

50 Box jumps 20/18"

5 Thrusters 105/75#

40 Box jumps 20/18"

4 Thrusters   105/75#

30 Box jumps 20/18"

3 Thrusters   105/75#

20 Box jumps 20/18"

2 Thrusters  105/75#

10 Box jumps 20/18"

1 Thrusters  105/75#

BEGINNER

25 Box jumps-choose height

5 Thrusters-choose weight

20 Box jumps 

4 Thrusters  

15 Box jumps 

3 Thrusters

10 Box jumps 

2 Thrusters 

5 Box jumps 

1 Thrusters  

WEDNESDAY-25JUL2012

5 Rounds
25 GHD situps
5 Pushjerks 135/95#


INTERMEDIATE
5 Rounds

15 GHD situps

5 Pushjerks 115/75#

BEGINNER

5 Rounds

25 abmat situps

5 Pushjerks-choose weight

TUESDAY-24JUL2012

3 rounds
10 Deadlift 275/185
50 Double Unders


INTERMEDIATE
3 rounds

10 Deadlift 225/155

50 Double Unders

BEGINNERS

3 rounds

10 Deadlift- choose a weight around 75% of  your 1RM

50 Tuck Jumps

MONDAY-23JUL2012

3 Rounds
15 Hang Power Cleans 155/105#
15 Burpees


INTERMEDIATE
3 Rounds

15 Hang Power Cleans 115/75#

15 Burpees

BEGINNER

3 Rounds

15 Hang Power Cleans-choose weight

15 Burpees

FRIDAY-20JUL2012

21-15-9
Powercleans 105/75#
Pull-ups
After reach round run 200m with 45/25# plate


INTERMEDIATE
21-15-9

Powercleans 95/65#

Pull-ups

After reach round run 200m with 35/15# plate

BEGINNER
21-15-9

Hang cleans-choose weight

Pull-ups-jumping

After reach round run 200m with 15/5# plate

THURSDAY-19JUL2012

"Brenton"
5 Rounds
100 feet Bear Crawl
100 feet Broad jump
     After every 5 broad jumps do 3 burpees in place


BEGINNERS
3 rounds
50 feet Bear Crawl

50 feet Broad jump

     After every 5 broad jumps do 3 burpees in place

WEDNESDAY-18JUL2012

"Griff"
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

Meet at Castle Field

TUESDAY-17JUL2012

"Jack"
AMRAP 20
10 Push Press 115/85#
10 Kettlebell Swings 53/35#
10 Box Jumps 24"


ADVANCED
AMRAP 20

10 Push Press 95/65#

10 Kettlebell Swings 44/30#

10 Box Jumps 24/20"

INTERMEDIATE

AMRAP 20

10 Push Press 65/45#

10 Kettlebell Swings 35/25#

10 Box Jumps 20/18"

BEGINNER

AMRAP 12

10 Push Press - choose weight

10 Kettlebell Swings - choose weight

10 Box Jumps - choose height (step-ups allowed)

POST ROUNDS COMPLETED AS WELL AS ANY SCALING OR MODIFICATIONS USED TO COMMENTS!

MONDAY-16JUL2012

"Nancy"
5 Rounds
Run 400m
15 Overhead Squats 95/65#


ADVANCED
"Nancy"

5 Rounds

Run 400m

15 Overhead Squats 65/45#

INTERMEDIATE

"Nancy"

3 Rounds

Run 400m

15 Overhead Squats 45/25#

BEGINNER

"Nancy"

3 Rounds

Run 400m

15 Overhead Squats-choose weight

FRIDAY-13JUL2012

7 Rounds
10 Pull-ups
10 Wallballs 20/14#


INTERMEDIATE
7 rounds
10 jumping pull-ups
10 wallballs-choose weight


BEGINNER

5 rounds

10 jumping pull-ups

10 wallballs-choose weight

THURSDAY-12JULY2012

8 rounds
10 Burpees
15 Plyo lunges
20 Double Unders
25m Shuttle Run (5x5m)
rest 90 seconds
Post total time (without final rest) to comments


INTERMEDIATE
6 rounds

10 Burpees

15 Plyo lunges

20 Double Unders

25m Shuttle Run (5x5m)

rest 90 seconds

BEGINNER

5 rounds

5 Burpees

10 Plyo lunges

15 Tuck Jumps

25m Shuttle Run (5x5m)

rest 90 seconds

WEDNESDAY-11JUL2012

3 Rounds
50 Double Unders
25 Wallball two-for-ones 20/14#


ADVANCED

3 Rounds

50 Double Unders

25 Wallball two-for-ones 14/10#

INTERMEDIATE

3 Rounds

50 Tuck Jumps

25 Wallballs 20/14#

BEGINNER

3 Rounds

50 Tuck Jumps

25 Wallballs-choose weight

TUESDAY-10JUL2012

21-18-15-12-9-6-3
Sumo Deadlift Highpull 75/55#
Push Jerk 75/55#


INTERMEDIATE
21-18-15-12-9-6-3

Sumo Deadlift Highpull 55/30#

Push Jerk 55/30#

BEGINNER

15-12-9-6-3

Sumo Deadlift Highpull-choose weight

Push Jerk-choose weight

MONDAY-9JUL2012

3 rounds 
100 squats
rest 90 seconds


Record the times for each round of 100 squats in comments

FRIDAY-6JUL2012

7 Rounds
3 Box Jumps 36/32"
3 Powercleans 155/105#


INTERMEDIATE
7 Rounds

3 Box Jumps 32/28"

3 Powercleans 135/95

BEGINNER

7 Rounds

3 Box Jumps-choose height

3 Powercleans-choose weight

WEDNESDAY-4JUL2012

AMRAP 15 min
10 Thruster 95/65#
10 Toes to bar
25 Double Unders


INTERMEDIATE
AMRAP 15 min

10 Thruster 65/45#

10 Knees to Elbows

25 Double Unders

BEGINNER

AMRAP 12 min

10 Thruster-choose weight

10 Horizontal Toes to bar

25 Tuck Jumps

No class tomorrow.  Have fun and be safe tonight.

TUESDAY-3JULY2012

MEET AT CASTLE FIELD

Run 800m, 80 Double Unders, 40 Burpees

Run 400m, 40 Double Unders, 20 Burpees

Run 200m, 20 Double Unders, 10 Burpees

Run 100m, 10 Double Unders, 5 Burpees

There will be no class Thursday.  The rest of the week will be at the gym as normal. 

MONDAY-2JUL2012

"MEGAN"
With partner
2 min max reps of wall climbs (both partners work for the full two minutes)
then immediately (w/o restarting timer) complete the following with your partner.  Only one person may be working at a time.
25 pistols alternating legs
35 pull-ups
45 push-ups
55 wallballs 20/12#
65 Deadlift 185/135#
75 Push Jerk 75/55#
85 Abmat sit-ups
95 Double unders
Post number of wall climbs and time to comments.


MEET AT CASTLE FIELD ON TUESDAY.  BRING YOUR JUMPROPE.