FRIDAY-1JUN2012

5 rounds 
20 Pull-ups
30 KB swings 53/35#
40 Double-Unders


INTERMEDIATE
3 rounds
20 Pullups

30 KB swings 53/35#

40 Double-Unders

         or

5 rounds of

10 pull-ups

20 KB swings 53/35#

30 Double-Unders

BEGINNER

3 rounds

15 pull-ups

20 KB swings-choose weight

25 double-unders

If you cannot do pull-ups, sub jumping pull-ups today.  If you cannot do any double-unders, sub tuck jumps.  If you can do some double-unders but with great difficulty lower the number of required double-unders for each round.  You won't get better at double-unders unless you work at them. 

THURSDAY-31MAY2012

400m Walking Lunges


INTERMEDIATE
300m Walking lunges


BEGINNER
200m Walking lunges


MEET AT CASTLE FIELD!!!

WEDNESDAY-30MAY2012

AMRAP 12 Min
12 Box jumps 24/20"
6 Thrusters 95/65#
6 Bar Facing Burpees


INTERMEDIATE
AMRAP 12 Min

12 Box jumps 24/20"

6 Thrusters 65/45#

6 Bar Facing Burpees

BEGINNER

AMRAP 12 Min

12 Box jumps-choose height

6 Thrusters- choose weight

6 Bar Facing Burpees

THURSDAY WE WILL BE AT CASTLE FIELD!

TUESDAY-29MAY2012

GI JANE
100 Burpee Pull-ups
Ideally the pull-up bar is 1 foot above your reach.


ADVANCED
100 Burpee pull-ups
The bar should be just above your reach
            OR
75 Burpee pull-ups (the bar 1 foot above reach)


INTERMEDIATE
50 Burpee pull-ups(the bar just above your reach)


BEGINNER
50 Burpees
50 Banded Pull-ups
     Do this in small enough sets to avoid hitting muscle failure on the pull-ups i.e. 10 sets of 5 burpees and 5 banded pull-ups

THURSDAY-24MAY2012

5 rounds
5 OHS 135/95#
10 Toes to bar
15 Squat Cleans 95/65#
20 Double Unders


INTERMEDIATE
5 rounds

5 OHS 95/65#

10 Toes to bar

15 Squat Cleans 65/45#

20 Double Unders

BEGINNER

3 rounds

5 OHS-choose weight

10 Toes to bar

15 Squat Cleans-choose weight

20 Double Unders

NO CLASS FRIDAY MAY 25th or MONDAY MAY 28th!  

WEDNESDAY-23MAY2012

10 Rounds
15 Deadlift 135/95#
15 Push-ups


INTERMEDIATE
10 rounds
10 deadlift 135/95#
10 pushups
           
BEGINNER
7 rounds
10 deadlift-choose weight
10 pushups-choose height

TUESDAY-22MAY2012

AMRAP 10 Min
7 Deadlift 115/85#
7 Hang Cleans 115/85#
7 Front Squats 115/85#
7 Shoulder to Overhead 115/85#


INTERMEDIATE
7 Deadlift 95/65#

7 Hang Cleans 95/65#

7 Front Squats 95/65#

7 Shoulder to Overhead 95/65#

BEGINNER

7 Deadlift-choose weight

7 Hang Cleans-choose weight

7 Front Squat-choose weight

7 Shoulder to Overhead-choose weight

MONDAY-21MAY2012

2 Pullups
12 Squat Cleans 135/95#
4 Pullups
10 Squat Cleans 135/95#
6 Pullups 
8 Squat Cleans 135/95#
8 Pullups
6 Squat Cleans 135/95#
10 Pullups
4 Squat Cleans 135/95#
12 Pullups
2 Squat Cleans 135/95#


ADVANCED
Squat Cleans 115/85#


INTERMEDIATE
Squat Cleans 95#/65#

BEGINNER

Hang Squat Cleans-choose weight

Jumping Pull-ups

FRIDAY-18MAY2012

"FRAN"
21-15-9
Thruster 95/65#
Pullups


Fran done well is a 3-5 minute workouts.   Today, choose a scaling that allows you to finish the workout in around 6-7 minutes with good form.  There will be a 10 minute time cap.  Pull-ups will be kipping or jumping. 

Option #1(scale the reps)
15-12-9 or 12-9-6
Thrusters 95/65#
Pull-upsFor this option you may choose to scale the reps for one element and not the other if needed.  For example, if I can't do pull-ups but can lift the weight, I could do 21-15-9 of the thruster and 12-9-6 of the pull-ups. 

Option #2 (scale the weight)
21-15-9
Pull-ups
Thrusters 65/45# (or whatever weight you need)

THURSDAY-17MAY2012

8 Rounds for max reps of
20 seconds push press 75/55#
10 second rest
20 seconds jumping alternating lunges
10 seconds rest


total push press + total lunges = final score


BEGINNERS
5 Rounds 
Choose weight for push press

WEDNESDAY-16MAY2012

"Barbara"
5 rounds of 
20 Pullups
30 Pushups
40 Situps
50 Squats
rest 3 min


INTERMEDIATE
"Barbara Lite"

5 rounds of 

10 Pullups

20 Pushups

30 Situps

40 Squats

rest 3 min

BEGINNER

"Barbie"

5 rounds of 

5 Pullups-jumping

10 Pushups

15 Situps

20 Squats

rest 3 min

TUESDAY-15MAY2012

"The Chief"
AMRAP 3 Min
3 Power Cleans 135/95#
6 Pushups
9 Squats
Rest 1 minute then repeat for 5 cycles


INTERMEDIATE

AMRAP 3 Min

3 Power Cleans-heaviest weight that can be done with correct form 

6 Pushups

9 Squats

Rest 1 minute then repeat for 5 cycles

BEGINNER

AMRAP 3 Min

3 Hang Cleans-10-24# bodybar focusing on learning correct form

6 Pushups-inclined

9 Squats

Rest 1 minute then repeat for 3 cycles

MONDAY-14MAY2012

6 Rounds
400m Run 
Rest as long as necessary for breathing to return to normal (approx. 3 minutes)


The twist to this workout is….give yourself a five second grace period and then do 1 burpee for every second longer the run takes you when compared to  your first round.  For example, if I do the first round in 1:25 then round 2 takes 1:34 I have to do 4 burpees as a penalty (1:25 + 5 second grace=1:30.  Four second over 1:30 = 4 burpees) Do the burpees after each round of running.  


The trick to this is you have to sprint the first round as fast as you can run.  Don't sell yourself short just to avoid burpees later.  Run fast the first time, and let the burpees scare you into pushing yourself harder than you thought you could go for the next 5 rounds. 


Meet at Castle Field. Bring your own watch if you have one. 

FRIDAY-11MAY2012

"Jackie"
Row 1000m
50 Thrusters 45#
30 Pull-ups


BEGINNERS
Row 1000m
20 Thrusters-choose weight
20 Jumping Pull-ups

THURSDAY-10MAY2012

Max handstand hold 
                followed by
Death by Burpees
With a continuously running clock, do one burpee the first minute, two burpees the second minute, three burpees the third minute…continuing as long as you are able. You may use as many sets as necessary as long as you finish the required burpees before the minute is up. 

We are meeting at Castle Field for the WOD today followed by a Paleo(ish) potluck to say goodbye to Jess.  Families are welcome to join in both the WOD and celebration. 

WEDNESDAY-9MAY2012

"Tabata Something More"


Tabata Kettlebell swings 53/35#
Rest 1 minute
Tabata Box jumps 24/20"
Rest 1 minute
Tabata Double Unders
Rest 1 minute
Tabata Wallball 20/14#


The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 sets.  The tabata score is the least number of reps preformed in any of the 8 sets.  You total score for the workout is the sum of your tabata scores for each of the 4 movements. For example if I did the following
KB: 8,9,8,8,8,7,7,8 = 7
Box Jumps: 18,15,15,15,15,14,14,13= 13
DU: 21,28,2,18,11,6,12,13= 2
WB:6,4,4,4,4,5,4,3 = 3
My total score would be 7+13+2+3 = 25

BEGINNERS
Do 6 sets of each movement
Take a two minute break between movements.


Everyone does double-unders today.  If you can't do a DU yet, keep trying.  The only way you will ever get there is to keep practicing them. You will still have a great workout even if your DU score is really low.

TUESDAY-8MAY2012

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


ADVANCED
EMOM do 12 squats


INTERMEDIATE
EMOM do 10 squats


BEGINNER
EMOM do 8 squats

Meet at the 1/2 Mile Track (aka Castle Field)

MONDAY-7MAY2012

"KELLY"
5 rounds
Run 400m
30 Box jumps 24/20"
30 Wallballs 20/12#


INTERMEDIATE
3 rounds as Rx
        or
5 rounds
Run 400m
15 Box jumps 24/20"
15 wallballs 20/12#


BEGINNER

3 rounds

Run 400m

15 Box jumps-choose height

15 wallballs-choose weight

FRIDAY-4MAY2012

3 rounds of 
    7 Deadlift 345/225#
    7 Pullups
3 rounds of 
     21 wallballs 20/12#
     21 Toes to bar
1 round of 
     100m farmers carry with 2 plates 45/25# 
     15 burpee box jumps 24/20#
     100m farmers carry with 2 plates 45/25# 
     3 pullups


This is the 2012 Regionals Individual Workout #6 modified to be feasible with our equipment.  If you want to do the original, you can find it here. 


INTERMEDIATE
Do 2 rounds of the couplets followed by 1 round of the last portion.


BEGINNERS
Do one round of each.
Adjust weights and heights as necessary.

THURSDAY-3MAY2012

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-2MAY2012

Overhead Squat 1-1-1-1-1-1-1


Make sure you are getting lots of protein to help those muscles recover from the last two days.  You are going to need them for the next two days :)