FRIDAY-30MAR2012

AMRAP 12 MIN
9 Dumbbell squat cleans 35/25#
6 Medicine Ball Squat Cleans 20/12#
3 Power Cleans 155/105#


INTERMEDIATE
AMRAP 12 MIN
9 Dumbbell squat cleans 30/20#

6 Medicine Ball Squat Cleans 12/10#

3 Power Cleans 135/85#

BEGINNER

AMRAP 12 MIN
9 Dumbbell squat cleans - choose weight

6 Medicine Ball Squat Cleans - choose weight

3 Hang Cleans - choose weight

MONDAY WE WILL MEET AT THE TRACK ON CASTLE FIELD

THURSDAY-29MAR2012

7 Rounds
3 Deadlift 275/225#
3 Box Jumps 36/32"


INTERMEDIATE
Choose a deadlift weight that you can do 3 times unbroken but would probably fail for on the fourth rep.  Use the same logic for box jump height.  This workout should be really heavy and really tall for you.  We want to push ourselves to the limits without hitting failure so often or so soon that we lose the intensity of the workout.  


BEGINNER
6 Deadlift- choose a safe yet still challenging weight 
6 box jumps-choose a safe yet challenging height 
You want to be able to deadlift with consistently good form every rep.  Do not add heavy weight until your form is consistently where you want it with a lighter weight.  Use the same logic for box jumps.  

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”     Garddawg - 22 March 2009

WEDNESDAY-28MAR2012

KAREN
150 Wallballs 20/12# 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. 

TUESDAY-27MAR2012

Handstand walk 100m


A couple of ideas if you are not able to handstand walk (scaled from most to least difficult)
1. Kick up to a wall and walk back and forth for 100m
2. Kick up to a wall, lift one hand and tap your shoulder.  Count one step for every tap.  It takes approximately 300 steps to cover 100m. 
3.Put your feet up on the bar, lift one hand and tap your shoulder.  Count one step for every tap.  It takes approximately 300 steps to cover 100m. 4. Wheelbarrow walk the 100m.  Focus on keeping your core tight and body planked the whole time.

MONDAY-26MAR2012

50-40-30-20-10
Kettlebell Swings 1.5/1 pood
Box jumps 24/20"


INTERMEDIATE

50-40-30-20-10

Kettlebell Swings 1/.75 pood

Box jumps 20/18"

BEGINNER

50-40-30-20-10

Kettlebell Swings-choose weight

Box jumps- choose height

FRIDAY-23MAR2012

4 rounds
9 Squat Cleans 135/95#
12 Pull-ups
400m Run


INTERMEDIATE
4 rounds

9 Squat Cleans 95/65#

8 Pull-ups 

400m Run

BEGINNERS

4 rounds

9 Squat Cleans-choose weight

12 Pull-ups-banded

400m Run

THURSDAY-22MAR2012

5 rounds for time
21 Burpees
50ft walking lunges with 45/25# plate overhead 


INTERMEDIATE
5 rounds for time
21 Burpees

50ft walking lunges with 25/10# plate overhead

BEGINNER

5 rounds for time

15 Burpees

50ft walking lunges 

TUESDAY & WEDNESDAY- 20&21MAR 2012

Option #1 Jerry
Run 1 mile
Row 1000m
Run 1 mile


Option #2
Every minute on the minute for 10 minutes
1 rep Clean & Jerk


We will break into two groups.  Half of you will do "Jerry" on Tuesday and the clean & jerks on Wednesday.  The other half will do clean and jerks Tuesday and "Jerry" on Wednesday.  Remember you make the greatest improvement to your fitness level when you work on your weaknesses.  

MONDAY-19MAR2012

"Diane"
21-15-9
Deadlift 225/155#
Handstand Pushups


ADVANCED

21-15-9

Deadlift 185/135#

Handstand Pushups with feet on bar

              -OR-
15-12-9
Deadlift 225/155#
Handstand Pushups 

INTERMEDIATE

15-12-9

Deadlift 135/95#

Handstand Pushups with knees on box

BEGINNERS

15-12-9

Deadlift-choose weight

Downward Dog HSPU

FRIDAY-16MAR2012

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20” box
115/75 pound Push press, 12 reps
9 Toes-to-bar

INTERMEDIATE
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20” box
95/55 pound Push press, 12 reps
9 Toes-to-bar

BEGINNERS
Complete as many rounds and reps as possible in 12 minutes of:
15 Box jumps- choose height
Push press, 12 reps-choose weight
9 Toes-to-bar (hanging leg raises)

WEDNESDAY-14MAR2012

50 Double Unders
25 push press 75/55#
40 double unders
20 push press 75/55#
30 double unders
15 push press 75/55#
20 double unders
10 push press 75/55#
10 double unders
5 push press 75/55#


INTERMEDIATE
Sub tuck jumps for double unders

choose weight for push press 

BEGINNERS
scale reps to 
30-24-18-12-6 for tuck jumps
15-12-9-6-3 for push press

TUESDAY-13MAR2012

400m of walking lunges
Meet at Castle Field (the 1/2 mile track right inside Foote Gate)


BEGINNERS
200m of walking lunges

MONDAY-12MAR2012

Five rounds for time of:
35/25 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

BEGINNERS
Five rounds for time of:
5-15 pound Dumbbell squat clean thruster, 7 reps
10 Pullups-banded

SPRING BREAK MODIFICATIONS

WE WILL MEET AT CASTLE FIELD (THE 1/2 MILE TRACK) ON TUESDAY AND THURSDAY THIS WEEK.  FEEL FREE TO BRING YOUR SCHOOL AGE CHILDREN.


MONDAY, WEDNESDAY AND FRIDAY WE WILL BE AT MARTINEZ AS USUAL.

FRIDAY-9MAR2012

“Klepto”

4 rounds for time of:
27 Box jumps, 24” box
20 Burpees
11 Squat cleans, 145/105 pounds

INTERMEDIATE
4 rounds for time of:
27 Box jumps, 20” box
20 Burpees
11 Squat cleans, 95/65 pounds

BEGINNERS
AMRAP 30 MIN
27 Box jumps-choose height
20 Burpees
11 Medicine Ball squat cleans

THURSDAY-8MAR2012

Take 15-20 minutes to work up to a clean 1Rep Max

then

Complete as many rounds as possible in 10 minutes of:
185/135 pound Clean and jerk, 2 reps
15 Pull-ups

ADVANCED
Complete as many rounds as possible in 10 minutes of:
135/95 pound Clean and jerk, 2 reps
12 Pull-ups

INTERMEDIATE
Complete as many rounds as possible in 10 minutes of:
95/65 pound Clean and jerk, 2 reps
9 Pull-ups

BEGINNERS
Complete as many rounds as possible in 10 minutes of:
25-45 pound Hang power clean and jerk, 5 reps
9 jumping pullups

WEDNESDAY-7MAR2012

4 rounds of
60 seconds of wall balls 20/12#
30 seconds of double-unders
30 seconds of squats
30 seconds of pushups
30 seconds of double-unders


Then Back Squat 5-5-5-5-5 with a 
moderate weight (around 60-70% of 1RM)


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

Sub tuck jumps if unable to do double-unders


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

Sub tuck jumps if unable to do double-unders

TUESDAY-6MAR2012

OPEN WOD 2-2011
15 min AMRAP of:
9 Deadlifts (155/100lbs)
12 Push-ups
15 Box jumps (24/20)

BEGINNERS
AMRAP 15 minutes of:
9 Deadlift-choose weight
12 Push-ups-choose height
15 Box jumps-choose height

MONDAY- 5MAR2012

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75/55 pound Push press, 75 reps
150 Double-unders

INTERMEDIATE
For time:
15 Handstand push-ups  or 25 HSPU progressions
35 Toes-to-bar
Run 800 meters
75/55 pound Push press, 50 reps
100 Double-unders

BEGINNERS
For time:
15 Handstand push-up progressions
25 Toes-to-bar (Sub hanging knee raise)
Run 400 meters
15-25 pound Push press, 35 reps
50 Double-unders (Sub tuck jumps )

FRIDAY-2MAR2012

Today you get to choose your WOD
Option #1
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups


Option #2 
Three rounds for time of:
Run 400m
21 Kettlebell Swings 1.5/1 pood
15 Box jumps 24/20 inch


No matter which one you do, it should be a shorter WOD so afterward either work on kipping technique or do weighted pull-ups 1-1-1-1-1-1-1.

THURSDAY -1MAR2012

Three rounds for time of:
Row 300 meters
20/14 Wallball shots, 20 pound ball
10 Pull-ups


BEGINNERS
Three rounds for time of:
Row 300 meters
20 Wallball shots, choose weight
10 Pull-ups-banded