FRIDAY-30NOV2012

8 Rounds of:
20 seconds for max reps of push press 75/55#
10 seconds rest
20 Seconds for max reps of plyo lunges
10 seconds rest
Post total reps completed to comments

INTERMEDIATE
8 Rounds of:
20 seconds for max reps of push press 65/45#
10 seconds rest
20 Seconds for max reps of plyo lunges
10 seconds rest

BEGINNER
6 Rounds of:
20 seconds for max reps of push press-choose weight
10 seconds rest
20 Seconds for max reps of walking lunges
10 seconds rest
Post total reps completed to comments

THURSDAY-29NOV2012

10 Overhead Squats 95/65#
2 Pullups
8 Overhead Squats 95/65#
4 Pullups
6 Overhead Squats 95/65#
6 Pullups
4 Overhead Squats 95/65#
8 Pullups
2 Overhead Squats 95/65#
10 Pullups

INTERMEDIATE
10 Overhead Squats 65/45#
2 Pullups with 1/2" band
8 Overhead Squats 65/45#
4 Pullups with 1/2" band
6 Overhead Squats 65/45#
6 Pullups with 1/2" band
4 Overhead Squats 65/45#
8 Pullups with 1/2" band
2 Overhead Squats 65/45#
10 Pullups with 1/2" band

BEGINNER
10 Overhead Squats-choose weight
2 Jumping Pullups
8 Overhead Squats-choose weight
4 Jumping Pullups
6 Overhead Squats-choose weight
6 Jumping Pullups
4 Overhead Squats-choose weight
8 Jumping Pullups
2 Overhead Squats-choose weight
10 Jumping Pullups

WEDNESDAY-28NOV2012

10 Rounds
100m Sprint
Rest 90 Seconds

BEGINNER
6-8 Rounds
100m Sprint
Rest 90 Seconds
Meet at Castle Field (aka Sills Field) today.

TUESDAY-27NOV2012

EMOM 10 
2 Squat Cleans 155/105#
12/7 Pushups

INTERMEDIATE
EMOM 10 
2 Squat Cleans 115/85#
8/5 Pushups

BEGINNER
EMOM 10 
2 Squat Cleans-choose weight
7 Inclined Pushups-choose height

We will be at Castle Field (aka Sills Field) on Wednesday!

MONDAY-26NOV2012

5 Rounds
Run 400m
21 Kettlebell swings 53/35#
12 Pullups
Rest 60 Seconds

INTERMEDIATE
5 Rounds
Run 400m
21 Kettlebell swings 44/30#
12 Pullups with 1/2" band
Rest 60 Seconds

BEGINNER
5 Rounds
Run 400m
21 Kettlebell swings-choose weight
12 Jumping pullups
Rest 60 Seconds

FRIDAY-23NOV2012

No class today.  Enjoy the day off :)  

THANKSGIVING-22NOV2012

5 Rounds
Max reps of squats in one minute
Max reps of pushups in one minute
Max reps of plyo lunges in one minute
Max reps of sit-ups in one minute
In three minutes run 400m then rest the remainder of the three minutes

BEGINNERS
5 Rounds
Max reps of squats in one minute
Max reps of pushups on knees in one minute
Max reps of walking lunges in one minute
Max reps of sit-ups in one minute
In three minutes run 400m then rest the remainder of the three minutes

Meet at Castle Field (aka Sills Field). 

WEDNESDAY-21NOV2012

7 Rounds
3 Deadlift 325/225#
3 Boxjumps 36/32"

INTERMEDIATE
7 Rounds
3 Deadlift 275/185#
3 Boxjumps 32/28"

BEGINNER
7 Rounds
3 Deadlift-choose weight
3 Boxjumps-choose height

Until further notice, all afternoon classes have been cancelled.

TUESDAY-20NOV2012

10-9-8-7-6-5-4-3-2-1
Hang cleans 115/85#
Push jerks 115/85#

INTERMEDIATE
10-9-8-7-6-5-4-3-2-1
Hang cleans 75/55#
Push jerks 75/55#

BEGINNER
10-9-8-7-6-5-4-3-2-1
Hang cleans-choose weight
Push jerks-choose weight

We will meet at Castle Field at 0900 for a Thankgiving morning WOD.  Thursday afternoon and Friday morning classes are cancelled. Friday afternoon will take place as usual. 

MONDAY-19NOV2012

7 Rounds
5 Handstand pushups
10 Thrusters 95/65#
10 Pullups
20 Double Unders

INTERMEDIATE
7 Rounds
5 Handstand pushups with abmat
10 Thrusters 64/45#
10 Pullups-with 1/2" band
10 Double Unders

BEGINNER
7 Rounds
5 Handstand pushups with feet on box/bar
10 Thrusters-choose weihgt
10 Jumping pullups
20 Tuck Jumps

There will be no afternoon class on Thanksgiving and no morning class on Friday.  YES we will have class as usual Thursday morning and Friday afternoon. 

FRIDAY-16NOV2012

AMRAP 3 Min
10 SDHP 75/55#
10 Boxjumps 24/20"
10 Knees to Elbows
Rest 1 Min, Repeat 5 times

INTERMEDIATE
AMRAP 3 Min
10 SDHP 55/35#
10 Boxjumps 20/18"
10 Knees to Armpits
Rest 1 Min, Repeat 5 times

BEGINNER
AMRAP 3 Min
10 SDHP-choose weight
10 Boxjumps-choose height
10 Horizontal Knees to Elbows
Rest 1 Min, Repeat 5 times

THURSDAY-15NOV2012

Run 1 mile for time
EMOM (Every Minute on the Minute) do 15 squats until you finish your 1 mile run

ADVANCED
Run 1 mile for time 
EMOM do 12 squats

INTERMEDIATE
Run 1 mile for time
EMOM do 10 squats

BEGINNER
Run 1 mile for time
EMOM do 7 squats
MEET AT CASTLE FIELD!

WEDNESDAY-14NOV2012

4 rounds for max reps of
60 seconds of wall balls 20/14#
30 seconds of double-unders
30 seconds of squats
30 seconds of pushups
30 seconds of double-unders
60 seconds rest

INTERMEDIATE
4 rounds of

60 seconds of wall balls-choose weight

30 seconds of double-unders

30 seconds of squats

30 seconds of pushups-choose height

30 seconds of double-unders

60 seconds rest

BEGINNERS
3 rounds of 
60 seconds of wall balls-choose weight

30 seconds of double-unders

30 seconds of squats

30 seconds of pushups-choose height

30 seconds of double-unders

60 seconds rest

THURSDAY WE WILL BE AT SILLS FIELD (AKA CASTLE FIELD).

TUESDAY-13NOV2012

3 Rounds
7 Squat Cleans 155/105#
50 Double Unders

INTERMEDIATE
3 Rounds
7 Squat Cleans 115/75#
25 Double Unders + 25 Tuck jumps

BEGINNER
3 Rounds
7 Squat Cleans-choose weight
50 Tuck jumps

MONDAY-12NOV2012

With partner, 3 rounds of
50 Hand release pushups
Wheelbarrow walk 50m to stack of plates(2-25#, 2-10#, 1-45# barbell)
50 burpees over partner doing plank
Carry plates 50m 
50 Thrusters 115/65# 
50 Pull-ups
50 Kettlebell swings 70/53#

INTERMEDIATE
With partner, 3 rounds of
50 Hand release pushups
Wheelbarrow walk 50m to stack of plates
50 burpees over partner doing plank
Carry plates 50m 
50 Thrusters 95/55# 
50 Pull-ups-with 1/2" band
50 Kettlebell swings 62/44#

BEGINNER
With partner, 2 rounds of
50 inclined pushups-choose height
50 HSST with feet on bar 
50 burpees over partner laying on ground
Carry plates 50m 
50 Thrusters-choose weigh 
50 Jumping pull-ups
50 Kettlebell swings-choose weight

FRIDAY-9NOV2012

AMRAP 20 Min
3 HSPU
6 KB Swings 70/53#
12 Toes to bar
24 Double Unders

INTERMEDIATE
AMRAP 20 Min
3 HSPU with abmats
6 KB Swings 62/44#
12 Knees to triceps or armpits
12 Double Unders + 12 tuck jumps

BEGINNER
AMRAP 20 Min
3 HSPU with toes on bar or knees on box
6 KB Swings-choose weight
12 horizontal toes to bar
24 tuck jumps

THURSDAY-8NOV2012

20 GHD situps
5 Thrusters 175/115#
20 GHD situps
4 Thrusters 175/115#
20 GHD situps
3 Thrusters 175/115#
20 GHD situps
2 Thrusters 175/115#
20 GHD situps
1 Thrusters 175/115#

INTERMEDIATE
10 GHD situps
10 abmat situps
5 Thrusters 135/95#
10 GHD situps
10 abmat situps
4 Thrusters 135/95#
10 GHD situps
10 abmat situps
3 Thrusters 135/95#
10 GHD situps
10 abmat situps
2 Thrusters 135/95#
10 GHD situps
10 abmat situps
1 Thrusters 135/95#

BEGINNER
20 abmat situps
5 Thrusters 175/115#
20 abmat situps
4 Thrusters 175/115#
20 abmat situps
3 Thrusters 175/115#
20 abmat situps
2 Thrusters 175/115#
20 abmat situps
1 Thrusters 175/115#

WEDNESDAY-7NOV2012

5 Rounds
10 OHS 105/75#
10 Burpees

ADVANCED
5 Rounds
10 OHS 80/55#
10 Burpees

INTERMEDIATE
5 Rounds
10 OHS-choose weight
10 Burpees

BEGINNER
5 Rounds
10 OHS with PVC
10 Burpees

TUESDAY-6NOV2012

7 Rounds
2 Muscle-ups
3 Powercleans 155/105#
4 Deadlift 275/185#

ADVANCED
7 Rounds
3 Chest to bar pullups
3 Ring dips
3 Powercleans 135/95#
4 Deadlift 225/155#

INTERMEDIATE
7 Rounds
3 Pullups
3 bar dips
3 Powercleans 95/65#
4 Deadlift 185/135#

BEGINNER
5 Rounds
3 Banded Strict pullups
3 Dips off bench/box
3 Powercleans-choose weight
4 Deadlift-choose weight

MONDAY-5NOV2012

"DT"
5 Rounds
12 Deadlift 155/105#
9 Hang Clean 
6 Push Jerks 
****Use the same bar (and weight) for all three movements****
Last done 19APR2012

INTERMEDIATE

5 Rounds

12 Deadlift 115/75#

9 Hang Clean 

6 Push Jerks 

BEGINNER

3 Rounds

12 Deadlift-choose weight

9 Hang Clean 

6 Push Jerks 

FRIDAY-2NOV2012

"GRACE"
30 Clean and Jerks 135/95#

Beginner
30 Clean and Jerks-choose weight