Run 1 mile (1600m)
100 Wallballs 20/14#
Run 1/2 mile(800m)
50 Wallballs 20/14#
Run 1/4 Mile(400m)
25 Wallballs 20/14#
INTERMEDIATE
Run 3/4 mile (1200m)
75 Wallballs 20/14#
Run 3/8 mile (600m)
35 Wallballs 20/14#
Run 3/16 Mile (300m)
18 Wallballs 20/14#
BEGINNER
Run 1/2 mile (800m)
50 Wallballs 20/14#
Run 1/4 mile(400m)
25 Wallballs 20/14#
Run 1/8 Mile(200m)
12 Wallballs 20/14#
Thursday, January 31, 2013
THURSDAY-31JAN2013
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.
Tuesday, January 29, 2013
WEDNESDAY-30JAN2013
7 Rounds
3 Muscle Ups
4 Powercleans 155/105#
5 Box Jumps 36/32"
If you can not do the skill of a MU substitute 3 pull-ups + 3 ring dip for 1 MU (so do 9 PU + 9 ring dips per round)
INTERMEDIATE
7 Rounds
2 muscle ups or 6 Pullups + 6 ring dips
4 Powercleans 115/75#
5 Box Jumps 32/28"
BEGINNER
5 Rounds
6 Jumping pullups + 3 Chair dips
4 Powercleans-choose weight
5 Box Jumps-choose height
3 Muscle Ups
4 Powercleans 155/105#
5 Box Jumps 36/32"
If you can not do the skill of a MU substitute 3 pull-ups + 3 ring dip for 1 MU (so do 9 PU + 9 ring dips per round)
INTERMEDIATE
7 Rounds
2 muscle ups or 6 Pullups + 6 ring dips
4 Powercleans 115/75#
5 Box Jumps 32/28"
BEGINNER
5 Rounds
6 Jumping pullups + 3 Chair dips
4 Powercleans-choose weight
5 Box Jumps-choose height
TUESDAY-29JAN2013
3 Rounds
50m Waiters Carry Left arm 45/35#
50m Waiters Carry Right arm 45/35#
100m Broad Jumps
25 GHD Situps
INTERMEDIATE
3 Rounds
50m Waiters Carry Left arm 30/20#
50m Waiters Carry Right arm 30/20#
50m Broad Jumps
15 GHD Situps +10 abmat situps
BEGINNER
3 Rounds
50m Waiters Carry Left arm-choose weight
50m Waiters Carry Right arm-choose weight
50m Broad Jumps
25 abmat situps
50m Waiters Carry Left arm 45/35#
50m Waiters Carry Right arm 45/35#
100m Broad Jumps
25 GHD Situps
INTERMEDIATE
3 Rounds
50m Waiters Carry Left arm 30/20#
50m Waiters Carry Right arm 30/20#
50m Broad Jumps
15 GHD Situps +10 abmat situps
BEGINNER
3 Rounds
50m Waiters Carry Left arm-choose weight
50m Waiters Carry Right arm-choose weight
50m Broad Jumps
25 abmat situps
Monday, January 28, 2013
MONDAY-28JAN2013
"Barbara"
5 rounds of
20 Pullups
30 Pushups
40 Situps
50 Squats
rest 3 min
INTERMEDIATE
"Barbara Lite"
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
Thursday, January 24, 2013
FRIDAY-25JAN2013
50 Back squats 95/65#
25 Pushups
40 Back squats
20 Pushups
30 Back squats
15 Pushups
20 Back squats
10 Pushups
10 Back squats
5 Pushups
INTERMEDIATE
50 Back squats-choose weight
25 Pushups
40 Back squats
20 Pushups
30 Back squats
15 Pushups
20 Back squats
10 Pushups
10 Back squats
5 Pushups
INTERMEDIATE
50 Back squats-choose weight
25 Pushups-choose height for incline
40 Back squats
20 Pushups
30 Back squats
15 Pushups
20 Back squats
10 Pushups
10 Back squats
5 Pushups
BEGINNER
25 Back squats-choose weight
12 Pushups
20 Back squats
10 Pushups
15 Back squats
7 Pushups
10 Back squats
5 Pushups
5 Back squats
2 Pushups
Wednesday, January 23, 2013
THURSDAY-24JAN2013
3 Rounds
50 Double Unders
25 Wallball two-for-ones 20/14#
INTERMEDIATE
3 Rounds
25 Double Unders
25 Wallball two-for-ones-choose weight
BEGINNER
3 Rounds
50 Tuck Jumps
25 Wallballs-choose weight
Bring your jumprope. If you do not own a jumprope, I will have some speed ropes for sale for $10.
50 Double Unders
25 Wallball two-for-ones 20/14#
INTERMEDIATE
3 Rounds
25 Double Unders
25 Wallball two-for-ones-choose weight
BEGINNER
3 Rounds
50 Tuck Jumps
25 Wallballs-choose weight
Bring your jumprope. If you do not own a jumprope, I will have some speed ropes for sale for $10.
Tuesday, January 22, 2013
WEDNESDAY-23JAN2013
5 Rounds of
Max reps of squats cleans at 95/65# in one minute
Max reps of push press at 65/45# in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout. There is no rest between movements or between rounds.
INTERMEDIATE
5 Rounds of
Max reps of squats cleans at 65/45# in one minute
Max reps of push press at 45/30# in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout. There is no rest between movements or between rounds.
BEGINNER
5 Rounds of
Max reps of squats cleans (choose weight) in one minute
Max reps of push press (choose weight) in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout. There is no rest between movements or between rounds.
Max reps of squats cleans at 95/65# in one minute
Max reps of push press at 65/45# in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout. There is no rest between movements or between rounds.
INTERMEDIATE
5 Rounds of
Max reps of squats cleans at 65/45# in one minute
Max reps of push press at 45/30# in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout. There is no rest between movements or between rounds.
BEGINNER
5 Rounds of
Max reps of squats cleans (choose weight) in one minute
Max reps of push press (choose weight) in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout. There is no rest between movements or between rounds.
Friday, January 18, 2013
TUESDAY-22JAN2013
500m Row
21 Pushjerks 135/95#
500m Row
15 Pushjerks 135/95#
500m Row
9 Pushjerks 135/95#
INTERMEDIATE
500m Row
21 Pushjerks 95/65#
500m Row
15 Pushjerks 95/65#
500m Row
9 Pushjerks 95/65#
BEGINNER
500m Row
21 Pushjerks-choose weight
500m Row
15 Pushjerks-choose weight
500m Row
9 Pushjerks-choose weight
21 Pushjerks 135/95#
500m Row
15 Pushjerks 135/95#
500m Row
9 Pushjerks 135/95#
INTERMEDIATE
500m Row
21 Pushjerks 95/65#
500m Row
15 Pushjerks 95/65#
500m Row
9 Pushjerks 95/65#
BEGINNER
500m Row
21 Pushjerks-choose weight
500m Row
15 Pushjerks-choose weight
500m Row
9 Pushjerks-choose weight
Thursday, January 17, 2013
FRIDAY-18JAN2013
50 Box jumps 24/20"
5 Thrusters 155/105#
40 Box jumps 24/20"
4 Thrusters 155/105#
30 Box jumps 24/20"
3 Thrusters 155/105#
20 Box jumps 24/20"
2 Thrusters 155/105#
10 Box jumps 24/20"
1 Thrusters 155/105#
INTERMEDIATE
50 Box jumps 20/18"
5 Thrusters 115/85#
40 Box jumps 20/18"
4 Thrusters 115/85#
30 Box jumps 20/18"
3 Thrusters 115/85#
20 Box jumps 20/18"
2 Thrusters 115/85#
10 Box jumps 20/18"
1 Thrusters 115/85#
BEGINNER
50 Box jumps-choose height
5 Thrusters-choose weight
40 Box jumps-choose height
4 Thrusters-choose weight
30 Box jumps-choose height
3 Thrusters-choose weight
20 Box jumps-choose height
2 Thrusters-choose weight
10 Box jumps-choose height
1 Thrusters-choose weight
NO CLASS MONDAY!
5 Thrusters 155/105#
40 Box jumps 24/20"
4 Thrusters 155/105#
30 Box jumps 24/20"
3 Thrusters 155/105#
20 Box jumps 24/20"
2 Thrusters 155/105#
10 Box jumps 24/20"
1 Thrusters 155/105#
INTERMEDIATE
50 Box jumps 20/18"
5 Thrusters 115/85#
40 Box jumps 20/18"
4 Thrusters 115/85#
30 Box jumps 20/18"
3 Thrusters 115/85#
20 Box jumps 20/18"
2 Thrusters 115/85#
10 Box jumps 20/18"
1 Thrusters 115/85#
BEGINNER
50 Box jumps-choose height
5 Thrusters-choose weight
40 Box jumps-choose height
4 Thrusters-choose weight
30 Box jumps-choose height
3 Thrusters-choose weight
20 Box jumps-choose height
2 Thrusters-choose weight
10 Box jumps-choose height
1 Thrusters-choose weight
NO CLASS MONDAY!
Wednesday, January 16, 2013
THURSDAY-17JAN2013
"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
Check out these girls rocking "Diane". P.S. The short Brunette is Annie Sakamoto aka "Annie" of 50-40-30-20-10 DU and sit-ups. Did you know the workouts were named after actual girls? http://www.youtube.com/watch?v=jcValTQIKGo
No class Monday in observance of MLK Jr Day.
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
Check out these girls rocking "Diane". P.S. The short Brunette is Annie Sakamoto aka "Annie" of 50-40-30-20-10 DU and sit-ups. Did you know the workouts were named after actual girls? http://www.youtube.com/watch?v=jcValTQIKGo
No class Monday in observance of MLK Jr Day.
Tuesday, January 15, 2013
WEDNESDAY-16JAN2013
Squat Snatch 1-1-1-1-1
AMRAP 10
2 Muscle Ups
4 Kettlebel Swings 70/53#
8 Wallballs 20/14#
INTERMEDIATE
AMRAP 10
2 Banded Muscle Ups
4 Kettlebel Swings 62/44#
8 Wallballs 14/12#
BEGINNER
AMRAP 10
2 Muscle Up progressions
4 Kettlebel Swings-choose weight
8 Wallballs-choose weight
AMRAP 10
2 Muscle Ups
4 Kettlebel Swings 70/53#
8 Wallballs 20/14#
INTERMEDIATE
AMRAP 10
2 Banded Muscle Ups
4 Kettlebel Swings 62/44#
8 Wallballs 14/12#
BEGINNER
AMRAP 10
2 Muscle Up progressions
4 Kettlebel Swings-choose weight
8 Wallballs-choose weight
Monday, January 14, 2013
TUESDAY-15JAN2013
4 Rounds
5 Squat Cleans 155/105#
10 Burpee Box Jumps 28/24"
15 Pushups
20 GHD Situps
INTERMEDIATE
4 Rounds
5 Squat Cleans 125/85#
10 Burpee Box Jumps 24/20"
15 Pushups
10 GHD Situps + 10 Abmat situps
BEGINNER
4 Rounds
5 Squat Cleans-choose weight
10 Burpee Box Jumps-choose height
15 Inclined Pushups
20 Abmat Situps
If your squat clean looks atrocious, do a power clean + front squat or hang clean + front squat. Focus on good form.
No Class Monday January 21 in observance of MLKJr Day.
5 Squat Cleans 155/105#
10 Burpee Box Jumps 28/24"
15 Pushups
20 GHD Situps
INTERMEDIATE
4 Rounds
5 Squat Cleans 125/85#
10 Burpee Box Jumps 24/20"
15 Pushups
10 GHD Situps + 10 Abmat situps
BEGINNER
4 Rounds
5 Squat Cleans-choose weight
10 Burpee Box Jumps-choose height
15 Inclined Pushups
20 Abmat Situps
If your squat clean looks atrocious, do a power clean + front squat or hang clean + front squat. Focus on good form.
No Class Monday January 21 in observance of MLKJr Day.
Sunday, January 13, 2013
MONDAY-14JAN2013
AMRAP 30
2 Pushups into Wallwalks
4 Deadlift 275/185#
8 Ring dips
16 Pistols
INTERMEDIATE
AMRAP 30
2 Pushups into Wallwalks
4 Deadlift 185/135#
8 Bar dips
16 Assisted Pistols
BEGINNER
AMRAP 20
2 Pushups into Wallwalks with feet on bar
4 Deadlift-choose weight
8 Dips off box/bench
16 Squats
There will be no class Monday January 21 in observance of MLK Jr Day. Go out and do something fun and active on the island.
2 Pushups into Wallwalks
4 Deadlift 275/185#
8 Ring dips
16 Pistols
INTERMEDIATE
AMRAP 30
2 Pushups into Wallwalks
4 Deadlift 185/135#
8 Bar dips
16 Assisted Pistols
BEGINNER
AMRAP 20
2 Pushups into Wallwalks with feet on bar
4 Deadlift-choose weight
8 Dips off box/bench
16 Squats
There will be no class Monday January 21 in observance of MLK Jr Day. Go out and do something fun and active on the island.
Thursday, January 10, 2013
FRIDAY-11JAN2013
21-15-9
Clean & Jerk 115/75#
Toes to Bar
INTERMEDIATE
21-15-9
Clean & Jerk 85/55#
Knees to Elbows or Armpits
BEGINNER
21-15-9
Clean & Jerk-choose weight
Horizontal Toes to Bar
Clean & Jerk 115/75#
Toes to Bar
INTERMEDIATE
21-15-9
Clean & Jerk 85/55#
Knees to Elbows or Armpits
BEGINNER
21-15-9
Clean & Jerk-choose weight
Horizontal Toes to Bar
Wednesday, January 9, 2013
THURSDAY-10JAN2013
AMRAP 12
12 Box jumps 24/20"
6 Bar facing burpees
6 Overhead Squats 95/65#
INTERMEDIATE
AMRAP 12
12 Box jumps 20/18"
6 Bar facing burpees
6 Overhead Squats 65/45#
BEGINNER
AMRAP 12
12 Box jumps-choose height
6 Bar facing burpees
6 Overhead Squats-choose weight
12 Box jumps 24/20"
6 Bar facing burpees
6 Overhead Squats 95/65#
INTERMEDIATE
AMRAP 12
12 Box jumps 20/18"
6 Bar facing burpees
6 Overhead Squats 65/45#
BEGINNER
AMRAP 12
12 Box jumps-choose height
6 Bar facing burpees
6 Overhead Squats-choose weight
Tuesday, January 8, 2013
WEDNESDAY-9JAN2013
AMRAP 3 Min
8 hang cleans 95/65#
8 Pushpress 95/65#
8 burpees
Repeat 5 times with a 1 Minute rest between so WOD will look like 3 minutes of work, 1 minute of rest, 3 minutes of work, 1 minute rest….with as many rounds of 8,8,8 happening in the 3 minute work period as possible. After the rest pick up wherever you left off to continue the round you were on.
INTERMEDIATE
AMRAP 3 Min
8 hang cleans 65/45#
8 Pushpress 65/45#
8 burpees
Repeat 5 times with a 1 Minute rest between
BEGINNER
AMRAP 3 Min
8 hang cleans-choose weight
8 Pushpress-choose weight
8 burpees
Repeat 5 times with a 1 Minute rest between
8 hang cleans 95/65#
8 Pushpress 95/65#
8 burpees
Repeat 5 times with a 1 Minute rest between so WOD will look like 3 minutes of work, 1 minute of rest, 3 minutes of work, 1 minute rest….with as many rounds of 8,8,8 happening in the 3 minute work period as possible. After the rest pick up wherever you left off to continue the round you were on.
INTERMEDIATE
AMRAP 3 Min
8 hang cleans 65/45#
8 Pushpress 65/45#
8 burpees
Repeat 5 times with a 1 Minute rest between
BEGINNER
AMRAP 3 Min
8 hang cleans-choose weight
8 Pushpress-choose weight
8 burpees
Repeat 5 times with a 1 Minute rest between
Monday, January 7, 2013
TUESDAY-8JAN2013
AMRAP 9 Min
1 Thruster 135/95#
10 Double Unders
2 Thruster 135/95#
20 Double Unders
3 Thruster 135/95#
30 Double Unders
4 Thruster 135/95#
40 Double Unders…
INTERMEDIATE
AMRAP 9 Min
1 Thruster 95/65#
10 Double Unders
2 Thruster 95/65#
20 Double Unders
3 Thruster 95/65#
30 Double Unders
4 Thruster 95/65#
40 Double Unders…
BEGINNER
AMRAP 9 Min
1 Thruster-choose weight
10 Tuck Jumps
2 Thruster-choose weight
20 Tuck Jumps
3 Thruster-choose weight
30 Tuck Jumps
4 Thruster-choose weight
40 Tuck Jumps
1 Rep Max Powerclean
1 Thruster 135/95#
10 Double Unders
2 Thruster 135/95#
20 Double Unders
3 Thruster 135/95#
30 Double Unders
4 Thruster 135/95#
40 Double Unders…
INTERMEDIATE
AMRAP 9 Min
1 Thruster 95/65#
10 Double Unders
2 Thruster 95/65#
20 Double Unders
3 Thruster 95/65#
30 Double Unders
4 Thruster 95/65#
40 Double Unders…
BEGINNER
AMRAP 9 Min
1 Thruster-choose weight
10 Tuck Jumps
2 Thruster-choose weight
20 Tuck Jumps
3 Thruster-choose weight
30 Tuck Jumps
4 Thruster-choose weight
40 Tuck Jumps
1 Rep Max Powerclean
Friday, January 4, 2013
MONDAY-7JAN2013
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
1 rep max thruster
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
1 rep max thruster
Thursday, January 3, 2013
FRIDAY-4JAN2013
AMRAP 12 Minutes
7 Deadlift 95/65#
7 Hang Cleans 95/65#
7 Front Squats 95/65#
7 Push Jerks 95/65#
**This workout uses only one bar with the same weight for all movements.
INTERMEDIATE
AMRAP 12 Minutes
7 Deadlift 65/45#
7 Hang Cleans 65/45#
7 Front Squats 65/45#
7 Push Jerks 65/45#
BEGINNER
AMRAP 10 Minutes
7 Deadlift-choose weight
7 Hang Cleans-choose weight
7 Front Squats-choose weight
7 Push Jerks-choose weight
7 Deadlift 95/65#
7 Hang Cleans 95/65#
7 Front Squats 95/65#
7 Push Jerks 95/65#
**This workout uses only one bar with the same weight for all movements.
INTERMEDIATE
AMRAP 12 Minutes
7 Deadlift 65/45#
7 Hang Cleans 65/45#
7 Front Squats 65/45#
7 Push Jerks 65/45#
BEGINNER
AMRAP 10 Minutes
7 Deadlift-choose weight
7 Hang Cleans-choose weight
7 Front Squats-choose weight
7 Push Jerks-choose weight
Wednesday, January 2, 2013
THURSDAY-3JAN2013
5 Rounds
Run 1 lap around the outside of Martinez (~600m)
40 Double Unders
Each round do a different exercise from this list (25 KB swings 53/35#, 25 Overhead lunges 45/25#, 25 squats 45/25#, 25 Pushups, 25 Pullups)
INTERMEDIATE
5 Rounds
Run 1 lap around the outside of Martinez (~600m)
20 Double Unders
Each round do a different exercise from this list (25 KB swings 44/25#, 25 Overhead lunges 25/10#, 25 squats 25/10#, 15 Pushups, 15 Pullups)
BEGINNER
5 Rounds
Run 1 lap around the outside of Martinez (~600m)
40 Tuck Jumps
Each round do a different exercise from this list (25 KB swings-choose weight, 25 Lunges, 25 squats, 25 Inclined Pushups, 25 Banded Pullups)
Welcome back everyone and Happy New Year.
Run 1 lap around the outside of Martinez (~600m)
40 Double Unders
Each round do a different exercise from this list (25 KB swings 53/35#, 25 Overhead lunges 45/25#, 25 squats 45/25#, 25 Pushups, 25 Pullups)
INTERMEDIATE
5 Rounds
Run 1 lap around the outside of Martinez (~600m)
20 Double Unders
Each round do a different exercise from this list (25 KB swings 44/25#, 25 Overhead lunges 25/10#, 25 squats 25/10#, 15 Pushups, 15 Pullups)
BEGINNER
5 Rounds
Run 1 lap around the outside of Martinez (~600m)
40 Tuck Jumps
Each round do a different exercise from this list (25 KB swings-choose weight, 25 Lunges, 25 squats, 25 Inclined Pushups, 25 Banded Pullups)
Welcome back everyone and Happy New Year.
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