MON- 1OCT2012

Amrap 7 min

Lunge 10 steps do 5 thrusters with 95/65# barbell

THE BAR SHOULD BE HELD IN THE FRONT RACK POSITION FOR THE LUNGES.  This means that the bar will not touch the ground for the entire 7 min WOD. 

INTERMEDIATE

Amrap 7 min

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

BEGINNER

Amrap 7 min

Lunge 10 steps do 5 thrusters-choose barbell weight

FRIDAY-28SEP2012

5 Rounds

12 Wallballs 20/14#

12 Toes to bar

INTEREMDIATE

5 Rounds

12 Wallballs 14/12#

12 Knees to Elbows

BEGINNER

5 Rounds

12 Wallballs-choose weight

12 Horizontal Toes to bar

THURSDAY-27SEP2012

Run 1 mile
10 pistols
20 deadlift 225/155#
10 pistols 
20 deadlift 225/155#

INTERMEDIATE
Run 1200m (.75 mi)
10 pistols with assistance
20 deadlift 175/115#
10 pistols with assistance
20 deadlift 175/115#

BEGINNER
Run 800m (.5 mi)
10 squats
20 deadlift-choose weight
10 squats 
20 deadlift-choose weight

For the really motivated people out there, do 100 double-unders for time immediately following the WOD. 

WEDNESDAY-26SEP2012

3 rounds for maximum distance
1 min bear crawl
1 min crab walk
2 min run

We will meet at Hamilton Field today.  NOTE:  THIS IS NOT THE TRACK!  Hamilton Field is off Ayres Road (the road behind main post chapel).  Google maps gives a good picture of where it is. 

TUESDAY-25SEP2012

3 Rounds
Run 400m
20 GHD situps
15 Overhead squats 95/65#

INTERMEDIATE
3 Rounds
Run 400m
10 GHD situps +10 abmat situps
15 OHS 65/45#

BEGINNER
3 Rounds
Run 400m
20 abmat situps
15 OHS-choose weight

MONDAY-24SEP2012

10 Handstand Pushups
2 Power cleans 135/95#
8 Handstand Pushups
4 Power cleans 135/95#
6 Handstand Pushups
6 Power cleans 135/95#
4 Handstand Pushups
8 Power cleans 135/95#
2 Handstand Pushups
10 Power cleans 135/95#

INTERMEDIATE
10 Handstand Pushups with feet on bar
2 Power cleans 95/65#
8 Handstand Pushups with feet on bar
4 Power cleans 95/65#
6 Handstand Pushups with feet on bar
6 Power cleans 95/65#
4 Handstand Pushups with feet on bar
8 Power cleans 95/65#
2 Handstand Pushups with feet on bar
10 Power cleans 95/65#

BEGINNER
10 Dumbbell shoulder press-choose weight
2 Power cleans-choose weight
8 Dumbbell shoulder press-choose weight
4 Power cleans-choose weight
6 Dumbbell shoulder press-choose weight
6 Power cleans-choose weight
4 Dumbbell shoulder press-choose weight
8 Power cleans-choose weight
2 Dumbbell shoulder press-choose weight
10 Power cleans-choose weight

There will be no teacher at class today.  Help each other out, be careful, and remember the IMPORTANCE of FORM!

FRIDAY-21SEP2012

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

THURSDAY-20SEP2012

EMOM 12 Min
2 Thrusters 155/105#
7 Wallballs 20/14#

ADVANCED
EMOM 12 Min
2 Thrusters 125/85#
7 Wallballs 14/12#


INTERMEDIATE
EMOM 12 Min
2 Thrusters 95/65#
7 Wallballs 12/10#

BEGINNER
EMOM 12 Min
2 Thrusters-choose weight
7 Wallballs-choose weight

WEDNESDAY-19SEP2012

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

TUESDAY-18SEP2012

5 Rounds of
Max reps of squats cleans at 95/65# in one minute
Max reps of push press at 65/45# in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout.   There is no rest between movements or between rounds. 

INTERMEDIATE
5 Rounds of
Max reps of squats cleans at 65/45# in one minute
Max reps of push press at 45/30# in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout.   There is no rest between movements or between rounds.

BEGINNER
5 Rounds of
Max reps of squats cleans (choose weight) in one minute
Max reps of push press (choose weight) in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout.   There is no rest between movements or between rounds.  

MONDAY-17SEP2012

Partner WOD
One person does burpees while other partner holds a handstand until 100 burpees have been completed.  Partners can switch roles at any time, as many times as necessary.  The clock continues counting during the switches and burpees can only take place while partner is in a handstand position. Post total time to collectively complete 100 burpees to comments.

BEGINNER
One person burpees while other partner holds dumbbells overhead-choose weight that can be held for at least 1 minute.  Collectively, the partners must still complete 100 burpees.

FRIDAY-14SEP2012

3 Rounds
8 Kettlebell Swings 70/53#
9 Toes to Bar
10 Burpees

INTERMEDIATE
3 Rounds
8 Kettlebell Swings 62/44#
9 Knees to Elbows
10 Burpees

BEGINNER
3 Rounds
8 Kettlebell Swings-choose a heavier weight than usual
9 Horizontal toes to bar
10 Burpees

THURSDAY-13SEP2012

5 Rounds
3 Deadlift 275/185#
6 Handstand pushups
12 Burpee Box jumps 24"

ADVANCED
5 Rounds
3 Deadlift 225/155#
6 Handstand pushups with feet on bar
12 Burpee Box jumps 20"

INTERMEDIATE
5 Rounds
3 Deadlift 185/135#
6 Handstand pushups with knees on box
12 Burpee Box jumps 16"

BEGINNER
5 Rounds
3 Deadlift -choose weight
6 Dumbbell shoulder press-choose weight
12 Burpee Box jumps-choose height

WEDNESDAY-12SEP2012

AMRAP 12 Min
7 Pushpress 115/85#
8 Pistols
9 Pullups

INTERMEDIATE
AMRAP 12 Min
7 Pushpress 95/65#
8 Pistols with assistance
9 Pullups-with 1/2" band

BEGINNER
AMRAP 12 Min
7 Pushpress-choose weight
8 Squats
9 Jumping pull-ups

TUESDAY-11SEP2012

4 Rounds at 3 min per round
Every Round do 21 squat snatches at 75/45# 
then do as many double unders as possible in remaining time
**EVERYONE DOES DOUBLE UNDERS TODAY!  You will only get better if you work at them and the good news is today you will be saved by the bell if you don't get any :)

INTERMEDIATE
4 Rounds at 3 min per round
Every Round do 21 squat snatches-choose weight
then do as many double unders as possible in remaining time

BEGINNER
4 Rounds at 3 min per round
Every Round do 21 squat snatches with PVC pipe
then do as many double unders as possible in remaining time

MONDAY-10SEP2012

5 Rounds
7 Squat Cleans 155/105#
14 Kettlebell swings 53/35#

INTERMEDIATE
5 Rounds
7 Squat Cleans 115/75#
14 Kettlebell swings 35/25#

BEGINNER
5 Rounds
7 Squat Cleans-choose weight
14 Kettlebell swings-choose weight

If the form on your squat clean is still not solid, start at the hang position instead of the ground or do a power clean plus front squat depending on the issue that needs correcting.  Correcting your form now will help you make huge gains later.

FRIDAY-7SEP2012

ANNIE
50-40-30-20-10 
Double Unders 
Sit-ups (butterfly abmat)

If you can't do any double unders sub tuck jumps instead.
If your double unders are weak cut them to 35,25,20,15,10 but keep sit-ups as Rx.

INTERMEDIATE
35-25-20-15-10
Double Unders 
Situps

BEGINNERS
25-20-15-10-5
Double Unders
Sit-ups

THURSDAY-6SEP2012

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.  

WEDNESDAY-5SEP2012

GAMES WOD 11.2
AMRAP 15 min
9 Deadlift 155/100#
12 Hand release Pushups
15 Boxjumps 24/20"

BEGINNERS
AMRAP 15 min
9 Deadlift-choose weight
12 Pushups-choose height
15 Boxjumps-choose height

TUESDAY-4SEP2012

"HELEN"
3 Rounds
400m run
21 KB Swings 52/35#
12 Pullups


INTERMEDIATE
3 Rounds
400m run
21 KB Swings 35/25#
12 Pullups-banded kipping

BEGINNER
3 Rounds
400m run
21 KB Swings -choose weight
12 Pullups-jumping