Wednesday, June 26, 2013

THURSDAY-27JUN13

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

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.

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

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!

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

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.

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!

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. 
Last done 31JAN13

MEET AT THE SWEAT FACTORY!

Thursday, June 13, 2013

FRIDAY-14JUN13

Partner WOD
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. 

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!

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!

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

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.

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!

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!

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!

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!

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. 

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.  

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. 

Wednesday, May 22, 2013

THURSDAY-23MAY13

"Jackie"
Row 1000m
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
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

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

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

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

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

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

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

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 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

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 

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

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

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

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)

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

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

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.

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****

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