3 Rounds
50m walking lunges
100m broad jumps
200m run
BEGINNER
3 rounds
25m walking lunges
50m broad jumps
200m run
MEET AT THE TRACK
Wednesday, June 26, 2013
Tuesday, June 25, 2013
WEDNESDAY-26JUN13
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress 115/75#
9 Pushups
12 Box Jumps 24/18"
INTERMEDIATE
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress 95/65#
9 Pushups
12 Box Jumps 18/12"
BEGINNER
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress-choose weight
9 Pushups on incline
12 Box Jumps-choose height
MEET AT TRACK TOMORROW! We will have a potluck celebration after the WOD.
AMRAP 3
6 Pushpress 115/75#
9 Pushups
12 Box Jumps 24/18"
INTERMEDIATE
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress 95/65#
9 Pushups
12 Box Jumps 18/12"
BEGINNER
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress-choose weight
9 Pushups on incline
12 Box Jumps-choose height
MEET AT TRACK TOMORROW! We will have a potluck celebration after the WOD.
Monday, June 24, 2013
TUESDAY-25JUN13
8 rounds
20 seconds of deadlift 135/95#
10 seconds rest
20 seconds of hang clean 95/65#
10 seconds rest
BEGINNER
8 rounds
20 seconds of deadlift-choose weight
10 seconds rest
20 seconds of hang clean-choose weight
10 seconds rest
MEET AT THE TRACK THURSDAY
20 seconds of deadlift 135/95#
10 seconds rest
20 seconds of hang clean 95/65#
10 seconds rest
BEGINNER
8 rounds
20 seconds of deadlift-choose weight
10 seconds rest
20 seconds of hang clean-choose weight
10 seconds rest
MEET AT THE TRACK THURSDAY
MONDAY-24JUN13
5 Rounds
30 Wallballs 20/14#
30m Bear Crawl
Run around building
BEGINNER
5 Rounds
30 Wallballs-choose weight
30m Bear Crawl
Run around building
WE WILL BE AT THE TRACK ON THURSDAY!
30 Wallballs 20/14#
30m Bear Crawl
Run around building
BEGINNER
5 Rounds
30 Wallballs-choose weight
30m Bear Crawl
Run around building
WE WILL BE AT THE TRACK ON THURSDAY!
Friday, June 21, 2013
FRIDAY-21JUN13
ANNIE
50-40-30-20-10
Double Unders
Situps
INTERMEDIATE
Double Unders 25-20-15-10-5
Situps 50-40-30-20-10
BEGINNERS
25-20-15-10-5
Tuck Jumps
Situps
50-40-30-20-10
Double Unders
Situps
INTERMEDIATE
Double Unders 25-20-15-10-5
Situps 50-40-30-20-10
BEGINNERS
25-20-15-10-5
Tuck Jumps
Situps
Wednesday, June 19, 2013
THURSDAY-20JUN13
Amrap 7 min
Lunge 10 steps do 5 push press with 95/65# barbell
THE BAR SHOULD BE HELD IN THE FRONT RACK POSITION FOR THE LUNGES. This means that the bar ideally will not touch the ground for the entire 7 min WOD. Anytime it does, you must do 3 burpees before picking it back up.
INTERMEDIATE
Amrap 7 min
Lunge 10 steps do 5 pushpress with 65/45# barbell
BEGINNER
Amrap 7 min
Lunge 10 steps do 5 pushjerk-45#
WEDNESDAY-19JUN13
With partner
100 Knees to Elbows
100 Thrusters 95/65#
100 Pushups
100 Hang Cleans 95/65#
100 Box Jumps 24/18"
INTERMEDIATE
With partner
100 Knees to Armpits
100 Thrusters 65/45#
100 Pushups
100 Hang Cleans 65/45#
100 Box Jumps 18/12"
BEGINNER
With partner
100 Horizontal Knees to Elbows
100 Thrusters-choose weight
100 Pushups on incline
100 Hang Cleans-choose weight
100 Box Jumps-choose height
FROM NOW ON, MEET AT SWEAT FACTORY UNLESS OTHERWISE POSTED.
100 Knees to Elbows
100 Thrusters 95/65#
100 Pushups
100 Hang Cleans 95/65#
100 Box Jumps 24/18"
INTERMEDIATE
With partner
100 Knees to Armpits
100 Thrusters 65/45#
100 Pushups
100 Hang Cleans 65/45#
100 Box Jumps 18/12"
BEGINNER
With partner
100 Horizontal Knees to Elbows
100 Thrusters-choose weight
100 Pushups on incline
100 Hang Cleans-choose weight
100 Box Jumps-choose height
FROM NOW ON, MEET AT SWEAT FACTORY UNLESS OTHERWISE POSTED.
Monday, June 17, 2013
TUESDAY-18JUN13
AMRAP 20
3 Pushup to wallwalks
6 Powercleans 155/105#
25 Squats
INTERMEDIATE
AMRAP 20
3 Pushup to 3/4 wallwalks
6 Powercleans 115/75#
25 Squats
BEGINNER
AMRAP 15
3 Wallwalks with knees/feet on box
6 Powercleans-choose weight
25 Squats
MEET AT SWEAT FACTORY!
3 Pushup to wallwalks
6 Powercleans 155/105#
25 Squats
INTERMEDIATE
AMRAP 20
3 Pushup to 3/4 wallwalks
6 Powercleans 115/75#
25 Squats
BEGINNER
AMRAP 15
3 Wallwalks with knees/feet on box
6 Powercleans-choose weight
25 Squats
MEET AT SWEAT FACTORY!
MONDAY-17JUN13
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.
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.
Last done 31JAN13
MEET AT THE SWEAT FACTORY!
Thursday, June 13, 2013
FRIDAY-14JUN13
Partner WOD
BEGINNER
One person does 300 squats while other partner does a flexed arm hang with heels on ground. 15 Minute time cap.
One partner does 400 squats while other partner does a flexed arm hang. Partners can switch roles at any time, as many times as necessary. The clock continues counting during the switches and squats can only take place while partners chin is over the bar. Post total time to complete 400 cumulative squats.
INTERMEDIATE
One person does 400 squats while other partner does a flexed arm hang with heels on ground.
INTERMEDIATE
One person does 400 squats while other partner does a flexed arm hang with heels on ground.
BEGINNER
One person does 300 squats while other partner does a flexed arm hang with heels on ground. 15 Minute time cap.
MEET AT SWEAT FACTORY
Wednesday, June 12, 2013
THURSDAY-13JUN13
3 ROUNDS FOR TIME
6 Front Squats 185/115#
12 Medicine Ball Squat Cleans 20/14#
24 Handstand Shoulder Taps
48 Double Unders
INTERMEDIATE
3 ROUNDS FOR TIME
6 Front Squats 135/95#
12 Medicine Ball Squat Cleans 16/10#
12 Handstand Shoulder Taps
24 Double Unders + 24 Tuck Jumps
BEGINNER
3 ROUNDS FOR TIME
6 Front Squats-choose weight
12 Medicine Ball Squat Cleans-choose weight
24 Handstand Shoulder Taps with feet on bar
48 Tuck Jumps
MEET AT THE SWEAT FACTORY!
6 Front Squats 185/115#
12 Medicine Ball Squat Cleans 20/14#
24 Handstand Shoulder Taps
48 Double Unders
INTERMEDIATE
3 ROUNDS FOR TIME
6 Front Squats 135/95#
12 Medicine Ball Squat Cleans 16/10#
12 Handstand Shoulder Taps
24 Double Unders + 24 Tuck Jumps
BEGINNER
3 ROUNDS FOR TIME
6 Front Squats-choose weight
12 Medicine Ball Squat Cleans-choose weight
24 Handstand Shoulder Taps with feet on bar
48 Tuck Jumps
MEET AT THE SWEAT FACTORY!
Tuesday, June 11, 2013
WEDNESDAY-12JUN13
8 Rounds
Max reps in 20 seconds of plyo lunges
Rest 10 seconds
Max reps in 20 seconds of hang cleans 95/65#
Rest 10 seconds
INTERMEDIATE
8 Rounds
Max reps in 20 seconds of plyo lunges
Rest 10 seconds
Max reps in 20 seconds of hang cleans 65/45#
Rest 10 seconds
BEGINNER
6 Rounds
Max reps in 20 seconds of walking lunges(DO NOT REMAIN STATIONARY. BE SURE TO TRAVEL FORWARD)
Rest 10 seconds
Max reps in 20 seconds of hang cleans-choose weight
Rest 10 seconds
MEET AT SWEAT FACTORY!
Max reps in 20 seconds of plyo lunges
Rest 10 seconds
Max reps in 20 seconds of hang cleans 95/65#
Rest 10 seconds
INTERMEDIATE
8 Rounds
Max reps in 20 seconds of plyo lunges
Rest 10 seconds
Max reps in 20 seconds of hang cleans 65/45#
Rest 10 seconds
BEGINNER
6 Rounds
Max reps in 20 seconds of walking lunges(DO NOT REMAIN STATIONARY. BE SURE TO TRAVEL FORWARD)
Rest 10 seconds
Max reps in 20 seconds of hang cleans-choose weight
Rest 10 seconds
MEET AT SWEAT FACTORY!
Monday, June 10, 2013
TUESDAY-11JUN13
Run 800m, 80 Double Unders, 40 Burpees
Run 400m, 40 Double Unders, 20 Burpees
Run 200m, 20 Double Unders, 10 Burpees
Run 100m, 10 Double Unders, 5 Burpees
MEET AT WATTS FIELD!
Last done 11FEB13
MONDAY-10JUN13
Crossfit Games Open 12.3
AMRAP 18 Min
15 Box Jumps 24/20"
12 Pushpress 115/75#
9 Toes to Bar
INTERMEDIATE
AMRAP 18 Min
15 Box Jumps 20/18"
12 Pushpress 85/55#
9 Toes to Bar
The overall record was 15 rounds by Kristan Clever followed closely by the men's record of 14 rounds + 15 box jumps + 12 push press by Rich Froning.
AMRAP 18 Min
15 Box Jumps 24/20"
12 Pushpress 115/75#
9 Toes to Bar
INTERMEDIATE
AMRAP 18 Min
15 Box Jumps 20/18"
12 Pushpress 85/55#
9 Toes to Bar
BEGINNER
AMRAP 12 Min
15 Box Jumps-choose height
12 Pushpress-choose weight
9 Hortizontal Toes to Bar
MEET AT THE SWEAT FACTORY!The overall record was 15 rounds by Kristan Clever followed closely by the men's record of 14 rounds + 15 box jumps + 12 push press by Rich Froning.
Thursday, June 6, 2013
FRIDAY-7JUN13
"Fight Gone Skatepark!"
Three rounds for max reps of:
1 Min Hang Cleans 95/65#
1 Min Kettlebell Swings 53/35#
1 Min Box Jump
1 Min Push-press 95/65#
1 Min Burpees
1 Min rest
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.
MEET AT PORTER SKATEPARK! It is located on the corner of McCornack Rd and Collier Loop(or maybe street?). If you aren't familiar with Porter, McCornack Rd is the one behind the PX that the Main post chapel is on. Just take that into the neighborhood about two blocks and you will see the skatepark on the right.
Three rounds for max reps of:
1 Min Hang Cleans 95/65#
1 Min Kettlebell Swings 53/35#
1 Min Box Jump
1 Min Push-press 95/65#
1 Min Burpees
1 Min rest
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.
MEET AT PORTER SKATEPARK! It is located on the corner of McCornack Rd and Collier Loop(or maybe street?). If you aren't familiar with Porter, McCornack Rd is the one behind the PX that the Main post chapel is on. Just take that into the neighborhood about two blocks and you will see the skatepark on the right.
Wednesday, June 5, 2013
Tuesday, June 4, 2013
WEDNESDAY-5JUN13
3 rounds for maximum distance
1 min bear crawl
1 min crab walk
2 min run
MEET AT WATTS FIELD!
1 min bear crawl
1 min crab walk
2 min run
MEET AT WATTS FIELD!
TUESDAY-4JUN13
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. If this is still not possible, switch to air squats.
MEET AT SWEAT FACTORY!
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. If this is still not possible, switch to air squats.
MEET AT SWEAT FACTORY!
Sunday, June 2, 2013
MONDAY-3JUN13
10 Rounds
15 Deadlift 135/95#
15 Pushups
INTERMEDIATE
10 Rounds
10 Deadlift 135/95#
10 Pushups
BEGINNER
7 Rounds
10 deadlift-choose weight
10 pushups-choose height
MEET AT THE SWEAT FACTORY! This is in the quad across Kole Kole from Martinez gym. The actual gym is on the second floor of building 2084.
Thursday, May 30, 2013
FRIDAY-31MAY13
7 Rounds
7 Hang Cleans 155/105#
7 Chest to Bar Pullups
INTERMEDIATE
7 Rounds
7 Hang Cleans 115/75#
7 Pullups
BEGINNER
7 Rounds
7 Hang Cleans-choose weight
7 Jumping or Row Pullups
MEET IN B QUAD!
7 Hang Cleans 155/105#
7 Chest to Bar Pullups
INTERMEDIATE
7 Rounds
7 Hang Cleans 115/75#
7 Pullups
BEGINNER
7 Rounds
7 Hang Cleans-choose weight
7 Jumping or Row Pullups
MEET IN B QUAD!
Wednesday, May 29, 2013
THURSDAY-30MAY13
5 Rounds
Max reps of squats in one minute
Max reps of pushups 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 sit-ups in one minute
In three minutes run 400m then rest the remainder of the three minutes
MEET AT WATTS FIELD!
Max reps of squats in one minute
Max reps of pushups 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 sit-ups in one minute
In three minutes run 400m then rest the remainder of the three minutes
MEET AT WATTS FIELD!
Tuesday, May 28, 2013
WEDNESDAY-29MAY13
3 Rounds
50 Double Unders
25 Shoulder to Overhead 95/65#
12 Toes to bar
INTERMEDIATE
30 Double Unders
25 Shoulder to Overhead 65/45#
12 Toes to bar
BEGINNER
50 Tuck Jumps
25 Shoulder to Overhead-choose weight
12 Horizontal toes to bar
Meet at the Sweat Factory or meet in the Martinez Gym parking lot at 8:50 and we will walk over together.
50 Double Unders
25 Shoulder to Overhead 95/65#
12 Toes to bar
INTERMEDIATE
30 Double Unders
25 Shoulder to Overhead 65/45#
12 Toes to bar
BEGINNER
50 Tuck Jumps
25 Shoulder to Overhead-choose weight
12 Horizontal toes to bar
Meet at the Sweat Factory or meet in the Martinez Gym parking lot at 8:50 and we will walk over together.
TUESDAY-28MAY13
400m of walking lunges
INTERMEDIATE
300m of walking lunges
BEGINNER
200m of walking lunges
MEET AT WATTS FIELD!
Wednesday we will be at the Sweat Factory. Meet in the Martinez parking lot at 8:50 and we will walk over together.
INTERMEDIATE
300m of walking lunges
BEGINNER
200m of walking lunges
MEET AT WATTS FIELD!
Wednesday we will be at the Sweat Factory. Meet in the Martinez parking lot at 8:50 and we will walk over together.
Thursday, May 23, 2013
FRIDAY-24MAY13
3 Rounds
10 Turkish getups alternating arms 53/35#
35 Double unders
INTERMEDIATE
3 Rounds
10 Turkish getups alternating arms 44/25#
20 Double unders
BEGINNER
3 Rounds
10 Turkish getups alternating arms-choose weight
35 Tuck Jumps
Class is cancelled Monday in observance of Memorial Day. Tuesday class will meet at Watts Field.
10 Turkish getups alternating arms 53/35#
35 Double unders
INTERMEDIATE
3 Rounds
10 Turkish getups alternating arms 44/25#
20 Double unders
BEGINNER
3 Rounds
10 Turkish getups alternating arms-choose weight
35 Tuck Jumps
Class is cancelled Monday in observance of Memorial Day. Tuesday class will meet at Watts Field.
Wednesday, May 22, 2013
THURSDAY-23MAY13
"Jackie"
INTERMEDIATE
Row 1000m
50 Thrusters 45#
30 Pull-ups
50 Thrusters 45#
30 Pull-ups
INTERMEDIATE
Row 1000m
50 Thrusters-choose weight
20 Pull-ups
BEGINNERS
Row 1000m
20 Thrusters-choose weight
30 Jumping Pull-ups
Row 1000m
20 Thrusters-choose weight
30 Jumping Pull-ups
Last done 10DEC2012
CLASS WILL BE CANCELED MONDAY IN HONOR OF MEMORIAL DAY. GO OUT AND DO SOMETHING FUN IN HAWAII :)WEDNESDAY-22MAY13
"DIANE"
21-15-9
Deadlift 225/155#
Handstand Pushups
INTERMEDIATE
21-15-9
Deadlift 185/135#
Handstand Pushups with feet on bar
BEGINNER
21-15-9
Deadlift-choose weight
Dumbbell strict shoulder press
21-15-9
Deadlift 225/155#
Handstand Pushups
INTERMEDIATE
21-15-9
Deadlift 185/135#
Handstand Pushups with feet on bar
BEGINNER
21-15-9
Deadlift-choose weight
Dumbbell strict shoulder press
Monday, May 20, 2013
TUESDAY-21MAY13
Run 800m
30 Snatches 135/75#
Run 800m
INTERMEDIATE
Run 800m
30 Snatches 95/55#
Run 800m
BEGINNER
Run 800m
30 Snatches-choose weight
Run 800m
30 Snatches 135/75#
Run 800m
INTERMEDIATE
Run 800m
30 Snatches 95/55#
Run 800m
BEGINNER
Run 800m
30 Snatches-choose weight
Run 800m
Saturday, May 18, 2013
MONDAY-20MAY13
5 Rounds
9 Hang Cleans 135/95#
12 Hand Release Pushups
15 Box Jumps 24/20"
INTERMEDIATE
5 Rounds
9 Hang Cleans 95/65#
12 Pushups
15 Box Jumps 20/16"
BEGINNER
5 Rounds
9 Hang Cleans-choose weight
12 Inclined Pushups
15 Box Jumps-choose height
9 Hang Cleans 135/95#
12 Hand Release Pushups
15 Box Jumps 24/20"
INTERMEDIATE
5 Rounds
9 Hang Cleans 95/65#
12 Pushups
15 Box Jumps 20/16"
BEGINNER
5 Rounds
9 Hang Cleans-choose weight
12 Inclined Pushups
15 Box Jumps-choose height
Wednesday, May 15, 2013
THURSDAY-16MAY13
7 Rounds
10 Wallball 20/14#
10 Pullups
INTERMEDIATE
7 Rounds
10 Wallballs-choose weight
10 Jumping Pullups
BEGINNER
5 Rounds
10 Wallballs-choose weight
10 Jumping Pullups
10 Wallball 20/14#
10 Pullups
INTERMEDIATE
7 Rounds
10 Wallballs-choose weight
10 Jumping Pullups
BEGINNER
5 Rounds
10 Wallballs-choose weight
10 Jumping Pullups
MEET AT WATTS FIELD ON FRIDAY! Husbands and children welcome.
Tuesday, May 14, 2013
WEDNESDAY-15MAY13
5 rounds
21 Burpees
50 feet of 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
Monday, May 13, 2013
TUESDAY-14MAY13
5 Cycles with 1 min rest between cycles of
AMRAP 3
7 Deadlift 95/65#
7 Hang Cleans 95/65#
7 Front Squats 95/65#
7 Shoulder to Overhead 95/65#
***Each cycle, pick up where you left off at the end of the previous cycle***
INTERMEDIATE
5 Cycles with 1 min rest between cycles of
AMRAP 3
7 Deadlift 65/45#
7 Hang Cleans 65/45#
7 Front Squats 65/45#
7 Shoulder to Overhead 65/45#
BEGINNER
5 Cycles with 1 min rest between cycles of
AMRAP 3
7 Deadlift-choose weight
7 Hang Cleans-choose weight
7 Front Squats-choose weight
7 Shoulder to Overhead-choose weight
AMRAP 3
7 Deadlift 95/65#
7 Hang Cleans 95/65#
7 Front Squats 95/65#
7 Shoulder to Overhead 95/65#
***Each cycle, pick up where you left off at the end of the previous cycle***
INTERMEDIATE
5 Cycles with 1 min rest between cycles of
AMRAP 3
7 Deadlift 65/45#
7 Hang Cleans 65/45#
7 Front Squats 65/45#
7 Shoulder to Overhead 65/45#
BEGINNER
5 Cycles with 1 min rest between cycles of
AMRAP 3
7 Deadlift-choose weight
7 Hang Cleans-choose weight
7 Front Squats-choose weight
7 Shoulder to Overhead-choose weight
Friday, May 10, 2013
MONDAY-13MAY13
5 Rounds
30 Kettlebell Swings 53/35#
30 Box Jumps 24/20"
400m Run
INTERMEDIATE
5 Rounds
30 Kettlebell Swings 44/30#
30 Box Jumps 20/16"
400m Run
BEGINNER
4 Rounds
30 Kettlebell Swings-choose weight
30 Box Jumps-choose height
400m Run
30 Kettlebell Swings 53/35#
30 Box Jumps 24/20"
400m Run
INTERMEDIATE
5 Rounds
30 Kettlebell Swings 44/30#
30 Box Jumps 20/16"
400m Run
BEGINNER
4 Rounds
30 Kettlebell Swings-choose weight
30 Box Jumps-choose height
400m Run
FRIDAY-10MAY13
GAMES WOD 13.1
AMRepAP in 17 Min
40 Burpees
30 Snatches 75/45#
30 Burpees
30 Snatches 135/75#
20 Burpees
30 Snatches 165/100#
10 Burpees
210/120# Snatches as many reps as possible
INTERMEDIATE
AMRepAP in 17 Min
40 Burpees
30 Snatches 45/30#
30 Burpees
30 Snatches 75/45#
20 Burpees
30 Snatches 100/75#
10 Burpees
120/100# Snatches as many reps as possible
BEGINNER
AMRepAP in 17 Min
40 Burpees
30 Snatches-choose weight
30 Burpees
30 Snatches-choose weight
20 Burpees
30 Snatches-choose weight
10 Burpees
120/100# Snatches as many reps as possible
AMRepAP in 17 Min
40 Burpees
30 Snatches 75/45#
30 Burpees
30 Snatches 135/75#
20 Burpees
30 Snatches 165/100#
10 Burpees
210/120# Snatches as many reps as possible
INTERMEDIATE
AMRepAP in 17 Min
40 Burpees
30 Snatches 45/30#
30 Burpees
30 Snatches 75/45#
20 Burpees
30 Snatches 100/75#
10 Burpees
120/100# Snatches as many reps as possible
BEGINNER
AMRepAP in 17 Min
40 Burpees
30 Snatches-choose weight
30 Burpees
30 Snatches-choose weight
20 Burpees
30 Snatches-choose weight
10 Burpees
120/100# Snatches as many reps as possible
Thursday, May 9, 2013
THURSDAY-9MAY13
5 Rounds
5 Overhead Squats 135/95#
10 Toes to Bar
15 Squat Cleans 95/65#
20 Double Unders
INTERMEDIATE
5 rounds
5 Overhead Squats 135/95#
10 Toes to Bar
15 Squat Cleans 95/65#
20 Double Unders
INTERMEDIATE
5 rounds
5 OHS 95/65#
10 Knees to Elbows/triceps/armpits
15 Squat Cleans 65/45#
20 Double Unders
BEGINNER
3 rounds
5 OHS-choose weight
10 Horizontal toes to bar
15 Squat Cleans-choose weight
20 Tuck Jumps
Wednesday, May 8, 2013
WedNESDAY-8MAY13
800m Run
30 Muscle-ups
800m Run
ADVANCED
800m Run
30 Muscle-ups, assisted
800m Run
INTERMEDIATE
800m Run
30 Muscle-up progressions
800m Run
BEGINNER
800m Run
30 Ring rows + 30 chair dips
800m Run
30 Muscle-ups
800m Run
ADVANCED
800m Run
30 Muscle-ups, assisted
800m Run
INTERMEDIATE
800m Run
30 Muscle-up progressions
800m Run
BEGINNER
800m Run
30 Ring rows + 30 chair dips
800m Run
Monday, May 6, 2013
TUESDAY-7MAY13
AMRepAP 7 Minutes
3 Clean & Jerk 135/95#
3 Pullups
6 Clean & Jerk 135/95#
6 Pullups
9 Clean & Jerk 135/95#
9 Pullups
12 Clean & Jerk 135/95#
12 Pullups
15 Clean & Jerk 135/95#
15 Pullups
and continue the pattern
INTERMEDIATE
AMRepAP 7 Minutes
3 Clean & Jerk 95/65#
3 Pullups with 1" or 1/2" band
6 Clean & Jerk 95/65#
6 Pullups with 1" or 1/2" band
9 Clean & Jerk 95/65#
9 Pullups with 1" or 1/2" band
12 Clean & Jerk 95/65#
12 Pullups with 1" or 1/2" band
15 Clean & Jerk 95/65#
15 Pullups with 1" or 1/2" band
and continue the pattern
BEGINNER
AMRepAP 7 Minutes
3 Clean & Jerk-choose weight
3 Jumping Pullups
6 Clean & Jerk-choose weight
6 Jumping Pullups
9 Clean & Jerk-choose weight
9 Jumping Pullups
12 Clean & Jerk-choose weight
12 Jumping Pullups
15 Clean & Jerk-choose weight
15 Jumping Pullups
and continue the pattern
3 Clean & Jerk 135/95#
3 Pullups
6 Clean & Jerk 135/95#
6 Pullups
9 Clean & Jerk 135/95#
9 Pullups
12 Clean & Jerk 135/95#
12 Pullups
15 Clean & Jerk 135/95#
15 Pullups
and continue the pattern
INTERMEDIATE
AMRepAP 7 Minutes
3 Clean & Jerk 95/65#
3 Pullups with 1" or 1/2" band
6 Clean & Jerk 95/65#
6 Pullups with 1" or 1/2" band
9 Clean & Jerk 95/65#
9 Pullups with 1" or 1/2" band
12 Clean & Jerk 95/65#
12 Pullups with 1" or 1/2" band
15 Clean & Jerk 95/65#
15 Pullups with 1" or 1/2" band
and continue the pattern
BEGINNER
AMRepAP 7 Minutes
3 Clean & Jerk-choose weight
3 Jumping Pullups
6 Clean & Jerk-choose weight
6 Jumping Pullups
9 Clean & Jerk-choose weight
9 Jumping Pullups
12 Clean & Jerk-choose weight
12 Jumping Pullups
15 Clean & Jerk-choose weight
15 Jumping Pullups
and continue the pattern
Sunday, May 5, 2013
MONDAY-6MAY13
GAMES WOD 11.5
AMRAP 20 Min
5 Powercleans 145/100#
10 Toes to bar
15 Wallballs 20/14#
INTERMEDIATE
AMRAP 20 Min
5 Powercleans 95/65#
10 Knees to Armpits
15 Wallballs 14/10#
BEGINNER
AMRAP 20 Min
5 Powercleans-choose weight
10 Horizontal toes to bar
15 Wallballs-choose weight
AMRAP 20 Min
5 Powercleans 145/100#
10 Toes to bar
15 Wallballs 20/14#
INTERMEDIATE
AMRAP 20 Min
5 Powercleans 95/65#
10 Knees to Armpits
15 Wallballs 14/10#
BEGINNER
AMRAP 20 Min
5 Powercleans-choose weight
10 Horizontal toes to bar
15 Wallballs-choose weight
Friday, May 3, 2013
FRIDAY-3MAY13
3 Rounds
7 Hang Cleans 155/105#
35 Double Unders
INTERMEDIATE
3 Rounds
7 Hang Cleans 115/75#
20 Double Unders
BEGINNERS
3 Rounds
7 Hang Cleans-choose weight
35 Tuck Jumps
7 Hang Cleans 155/105#
35 Double Unders
INTERMEDIATE
3 Rounds
7 Hang Cleans 115/75#
20 Double Unders
BEGINNERS
3 Rounds
7 Hang Cleans-choose weight
35 Tuck Jumps
Wednesday, May 1, 2013
THURSDAY-2MAY13
Choose your own adventure WOD
Complete 600 reps in any order,
any combination of the following movements
lunges, squats, 20" box jumps,
push-ups, sit-ups,
burpees, back extensions
INTERMEDIATE
Complete 450 reps
BEGINNER
Complete 300 reps
Complete 600 reps in any order,
any combination of the following movements
lunges, squats, 20" box jumps,
push-ups, sit-ups,
burpees, back extensions
INTERMEDIATE
Complete 450 reps
BEGINNER
Complete 300 reps
Tuesday, April 30, 2013
WEDNESDAY-1MAY13
Partner WOD
One partner does 150 burpees 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 burpees can only take place while the barbell is held overhead. Post total time to complete 150 cumulative burpees
INTERMEDIATE
One person does 150 burpees while other partner holds 95/65# barbell overhead
BEGINNER
One person does 150 burpees while other partner holds barbell overhead (choose an appropriate weight)
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 the barbell is held overhead. Post total time to complete 150 cumulative burpees
INTERMEDIATE
One person does 150 burpees while other partner holds 95/65# barbell overhead
BEGINNER
One person does 150 burpees while other partner holds barbell overhead (choose an appropriate weight)
Monday, April 29, 2013
TUESDAY-30APR13
3 Rounds
10 Front Squats 185/115#
12 Pullups
50 Double Unders
INTERMEDIATE
3 Rounds
10 Front Squats 135/95#
12 Assisted pullups-1" or 1/2" band
25 Double Unders
BEGINNER
3 Rounds
10 Front Squats-choose weight
12 Jumping Pullups
50 Tuck Jumps
10 Front Squats 185/115#
12 Pullups
50 Double Unders
INTERMEDIATE
3 Rounds
10 Front Squats 135/95#
12 Assisted pullups-1" or 1/2" band
25 Double Unders
BEGINNER
3 Rounds
10 Front Squats-choose weight
12 Jumping Pullups
50 Tuck Jumps
MONDAY-29APR13
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
INTERMEDIATE
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
BEGINNERS
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
Thursday, April 25, 2013
FRIDAY-26APR13
AMRAP 18 Min
Run 200m
9 Deadlift 275/205
6 Burpees
3 Muscle Ups
INTERMEDIATE
AMRAP 18 Min
Run 200m
9 Deadlift 225/155
6 Burpees
12 Pullups
12 Ring Dips
BEGINNER
AMRAP 18 Min
Run 200m
9 Deadlift 275/205
6 Burpees
12 Jumping Pullups
12 Box Dips
Run 200m
9 Deadlift 275/205
6 Burpees
3 Muscle Ups
INTERMEDIATE
AMRAP 18 Min
Run 200m
9 Deadlift 225/155
6 Burpees
12 Pullups
12 Ring Dips
BEGINNER
AMRAP 18 Min
Run 200m
9 Deadlift 275/205
6 Burpees
12 Jumping Pullups
12 Box Dips
Wednesday, April 24, 2013
THURSDAY-25APR13
EMOM 15
1 Squat Snatch
The goal is to end with the heaviest squat snatch possible. You can add weight between sets but may not drop weight. Immediately after finishing the last squat snatch do 100 Double Unders for time.
BEGINNERS
EMOM 15
1 Squat Snatch
The goal is to end with the heaviest squat snatch possible. You can add weight between sets but may not drop weight. Immediately after finishing the last squat snatch do 100 Tuck Jumps for time.
1 Squat Snatch
The goal is to end with the heaviest squat snatch possible. You can add weight between sets but may not drop weight. Immediately after finishing the last squat snatch do 100 Double Unders for time.
BEGINNERS
EMOM 15
1 Squat Snatch
The goal is to end with the heaviest squat snatch possible. You can add weight between sets but may not drop weight. Immediately after finishing the last squat snatch do 100 Tuck Jumps for time.
Tuesday, April 23, 2013
WEDNESDAY-24APR13
"DT"
5 Rounds
12 Deadlift 155/105#
9 Hang Clean
6 Push Jerks
****Use the same bar (and weight) for all three movements****
5 Rounds
12 Deadlift 155/105#
9 Hang Clean
6 Push Jerks
****Use the same bar (and weight) for all three movements****
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
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