MONDAY-3SEP2012

21-15-9
Powercleans 115/85#
Thruster 115/85#

INTERMEDIATE
21-15-9
Powercleans 95/65#
Thruster 95/65#

BEGINNER
21-15-9
Powercleans-choose weight
Thruster-choose weight

FRIDAY-31AUG2012

NO CLASS TODAY!

THURSDAY-30AUG2012

KAREN
150 Wallballs 20/14# ball 10' target

INTERMEDIATE
Today, pick a weight that ensures you will finish in under 15 minutes.  Thats 10 reps per minute.  Every rep still must hit the 10' target.

BEGINNER
Use an 8' target and pick a weight that will allow you to finish in under 15 minutes. 

NO CLASS FRIDAY!

WEDNESDAY-29AUG2012

5 Rounds
15 Powercleans 95/65#
20 Abmat Situps

INTERMEDIATE
5 Rounds
15 Powercleans 65/45#
20 Abmat Situps

BEGINNER
5 Rounds
15 Powercleans-choose weight
15 Abmat Situps

Class will be cancelled on Friday. Go out and do something fun on the island while all the civilians are still working. Monday we will have class as normal.

TUESDAY-28AUG2012

100 Burpees for time  :)

Yea Burpees!!

MONDAY-27AUG2012

10 Thrusters 135/95#
Run 200m
20 Thrusters 95/65#
Run 400m
30 Thrusters 65/45#
Run 800m

INTERMEDIATE
10 Thrusters 95/65#
Run 200m
20 Thrusters 65/45#
Run 400m
30 Thrusters 45/30#
Run 800m

BEGINNER
10 Thrusters 65/45
Run 200m
15 Thrusters 45/30#
Run 400m
20 Thrusters 30/15#
Run 800m

FRIDAY-24AUG2012

5 Rounds
12 Snatches 95/65#
20 GHD situps

INTERMEDIATE
5 Rounds
12 Snatches 65/45#
20 abmat butterfly situps

BEGINNER
5 Rounds
12 Snatches-choose weight
20 situps-choose type

THURSDAY-23AUG2012

EMOM 10
3 Deadlift 275/185#
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.

WEDNESDAY-22AUG2012

9-6-3
Thruster 155/105#
Pullups 45/25#

ADVANCED
9-6-3
Thruster 125/85#
Pullups 25/10#

INTERMEDIATE
9-6-3
Thruster 95/65#
Pullups 

BEGINNER
9-6-3
Thruster-choose weight
Jumping pullups

TUESDAY-21AUG2012

2 Rounds
50 lunges
40 squats
30 box jumps 24/20"
20 double unders
10 burpees
Run 800m


BEGINNER
2 Rounds
40 lunges
30 squats
20 box jumps-choose height
10 tuck jumps
5 burpees
Run 800m

MONDAY-20AUG2012

21-15-9
Handstand Pushups
Front Squats 135/95#
          -then-
Front Squat 1-1-1-1-1

ADVANCED
21-15-9
Handstand Pushups-with feet on bar
Front Squats 115/75#

INTERMEDIATE
21-15-9
Handstand Pushups-knees on box
Front Squats 95/55#


BEGINNER
21-15-9
Downward dog handstand pushups
Front Squats-choose weight

FRIDAY-17AUG2012

Surprise WOD to be announced on the field.  I'll give you one clue : TIRES!

In honor of Hawaii Statehood day we will meet at Castle Field at 9am for a WOD followed by a potluck social. Families, children included, are welcome to join us.

THURSDAY-16AUG2012

More tabatas
Tabata deadlifts 135/95#
Rest 1 minute
Tabata Ring dips
Rest 1 minute
Tabata squats 45/25# plate
Rest 1 minute
Tabata pull-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

For today, your score will be the grand total of all reps preformed in all sets of all movements

BEGINNERS

Cut the work in half! So 4 intervals instead of 8.  Still only rest one minute between movements. 

WEDNESDAY-15AUG2012

"SHIP"
9 rounds
7 squat cleans 185/135#
8 burpee box jumps 36/30#

ADVANCED
9 rounds
7 squat cleans 135/95#
8 burpee box jumps 30/24#

INTERMEDIATE
9 rounds
7 squat cleans 95/65#
8 burpee box jumps 24/20#

BEGINNER
6 rounds
7 squat cleans-choose weight
8 burpee box jumps-choose height

If your front squat or deadlift needs work you should choose one of the variants (hang power, hang squat or power clean) that will allow you to safely do this WOD.

TUESDAY-14AUG2012

AMRAP 12
15 Overhead Squats 95/65#
12 Box jumps 24/20"
9 Toes to bar

INTERMEDIATE
AMRAP 12
15 Overhead Squats 65/45#
12 Box jumps 20/18"
9 Toes to bar


BEGINNER
AMRAP 12
15 Overhead Squats-choose weight
12 Box jumps-choose height
9 Horizontal Toes to bar

MONDAY-13MONDAY2012

50 Squats
21 Deadlift 225/155
21 Pushpress 95/65#
50 Squats

15 Deadlift 225/155

15 Pushpress 95/65#

50 Squats

9 Deadlift 225/155

9 Pushpress 95/65#

INTERMEDIATE

50 Squats

21 Deadlift 185/135

21 Pushpress 65/45#

50 Squats

15 Deadlift 185/135

15 Pushpress 65/45#

50 Squats

9 Deadlift 185/135

9 Pushpress 65/45#

BEGINNER

30 Squats

21 Deadlift-choose weight

21 Pushpress-choose weight

30 Squats

15 Deadlift-choose weight

15 Pushpress-choose weight

30 Squats

9 Deadlift-choose weight

9 Pushpress-choose weight

FRIDAY-10AUG2012

DEATH BY PULL-UPS
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…continuing as long as you are able.  You may use as many sets each minute as needed to finish the pull-ups as long as you are done before the minute is up.


INTERMEDIATE (you can do a pull-up or two without assistance)
Do as many rounds as possible without assistance.  If you fail before completing round 8, add a band and keep going.

BEGINNER (if you can not do any pull-ups without assistance)
Do jumping pull-ups

THURSDAY-9AUG2012

EMOM 15
2 Deadlift 275/185#
7 Wallballs 20/14#

ADVANCED
EMOM 15

2 Deadlift 225/155#

7 Wallballs 14/10#

INTERMEDIATE
EMOM 15

2 Deadlift 185/135#

7 Wallballs 10/6#

BEGINNER

EMOM 15

2 Deadlift-choose weight

7 squats 

WEDNESDAY-8AUG2012

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Rest 1 Min

Tabata Squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

For today, your score will be the grand total of all reps preformed in all sets of all movements

BEGINNERS

Cut the work in half! So 4 intervals instead of 8.  Still only rest one minute between movements. 

Substitutions:

Pull ups- Banded pull-ups

Push ups- Box or wall push ups (Not knee push ups)

Squats- EVERYONE NEEDS TO SQUAT!

TUESDAY-7AUG2012

Partner WOD
One person rows 2000m while other partner holds 135/95# barbell overhead
Partners can switch roles at any time, as many times as necessary.  The clock continues counting during the switches and rowing can only take place while the barbell is help overhead.  Post total time to complete the 2000m to comments.

INTERMEDIATE
One person rows 2000m while other partner holds 95/65# barbell overhead

BEGINNER
One person rows 1500m while other partner holds barbell overhead (choose an appropriate weight)

MONDAY-6AUG2012

5 Rounds of
AMRAP 3 MIN
10 Pushpress 95/65"
10 Kettlebell Swings 53/35#
10 Box jumps 24/20"
Rest 1 min 

INTERMEDIATE

5 Rounds of

AMRAP 3 MIN

10 Push Press 65/45#

10 Kettlebell Swings 44/30#

10 Box Jumps 20/18"

Rest 1 min 

BEGINNER

3 Rounds of 

AMRAP 3 Min

10 Push Press - choose weight

10 Kettlebell Swings - choose weight

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

Rest 1 min 

FRIDAY-3AUG2012

3 Rounds
50 Double Unders
25 Wallball 2-for-1s 20/14#


INTERMEDIATE

3 Rounds

25 Double Unders

25 Wallball 2-for-1s -choose weight 

BEGINNER

3 Rounds

50 Tuck Jumps

25 Wallballs-choose weight

THURSDAY-2AUG2012

AMRAP 15
2 Wallwalks
4 Squat Cleans 155/105#
6 Chest to bar pull-ups


ADVANCED
2 Wallwalks

4 Squat Cleans 125/85#

6 Pull-ups

INTERMEDIATE
1 Wallwalk

4 Squat Cleans 95/65#

6 Banded Kipping Pull-ups (1/2" or 1" band)

BEGINNER

2 Wallwalks with feet on bar

4 Squat Cleans -choose weight

6 Jumping pull-ups