FRIDAY-1MAR2013

"BADGER"
3 Rounds
30 Squat Cleans 95/65#
30 Pullups
Run 800m

INTERMEDIATE
3 Rounds
30 Squat Cleans 65/45#
15 Pullups
Run 800m

BEGINNER
3 Rounds
30 Hang Squat Cleans-choose weight
30 Jumping Pullups
Run 800m

THURSDAY-28FEB2013

100 Burpees for time

Yea Burpees!

WEDNESDAY-27FEB2013

5 Rounds
5 Powercleans 135/95#
10 Burpees

INTERMEDIATE
5 Rounds
5 Powercleans 95/65#
10 Burpees

BEGINNER
5 Rounds
5 Hang cleans-choose weight
10 Burpees

TUESDAY-26FEB2013

"Nancy"
5 Rounds
Run 400m
15 Overhead Squats 95/65#

INTERMEDIATE
"Nancy"

5 Rounds

Run 400m

15 Overhead Squats 65/45#

BEGINNER

"Nancy"

3 Rounds

Run 400m

15 Overhead Squats-choose weight

MONDAY-25FEB2013

5 Rounds of
AMRAP 3 MIN
10 Pushpress 95/65"
10 Kettlebell Swings 53/35#
10 Box jumps 24/20"
Rest 1 min 

INTERMEDIATE

5 Rounds of

AMRAP 3 MIN

10 Push Press 65/45#

10 Kettlebell Swings 44/30#

10 Box Jumps 20/18"

Rest 1 min 

BEGINNER

3 Rounds of 

AMRAP 3 Min

10 Push Press - choose weight

10 Kettlebell Swings - choose weight

10 Box Jumps - choose height (step-ups allowed)

Rest 1 min 

FRIDAY-22FEB2013

400m of walking lunges

INTERMEDIATE
300m of walking lunges

BEGINNER
200m of walking lunges

MEET AT CASTLE FIELD RAIN OR SHINE!

THURSDAY-21FEB2013

2 Rounds
100 Double Unders
50 Shoulder to Overhead 95/65#
25 Toes to bar

INTERMEDIATE
2 Rounds
75 Double Unders
50 Shoulder to Overhead 65/45#
25 Knees to armpits

BEGINNER
2 Rounds
50 Tuck Jumps
50 Shoulder to Overhead-choose weight
25 Horizontal Toes to bar

Meet at Castle Field (aka Watts Field) Friday!

WEDNESDAY-20FEB2013

15 Thrusters 135/95#
Run 200m
20 Thrusters 95/65#
Run 400m
30 Thrusters 65/45#
Run 800m

INTERMEDIATE
15 Thrusters 95/65#
Run 200m
20 Thrusters 65/45#
Run 400m
30 Thrusters 45/30#
Run 800m

BEGINNER
15 Thrusters 65/45
Run 200m
15 Thrusters 45/30#
Run 400m
20 Thrusters 30/15#
Run 800m

TUESDAY-19FEB2013

3 Rounds
30 Pullups
30 Deadlift 155/115#
30 Boxjumps 24/20"

INTERMEDIATE
3 Rounds
20 Pullups 
30 Deadlift 125/75#
30 Boxjumps 20/18"

BEGINNER
3 Rounds
30 Jumping Pullups
30 Deadlift-choose weight
30 Boxjumps-choose height

FRIDAY-15FEB2013

EMOM 15
2 Deadlift 275/185#
7 Wallballs 20/14#

ADVANCED
EMOM 15

2 Deadlift 225/155#

7 Wallballs 14/10#

INTERMEDIATE
EMOM 15

2 Deadlift 185/135#

7 Wallballs 10/6#

BEGINNER

EMOM 15

2 Deadlift-choose weight

7 squats 

NO CLASS MONDAY!

THURSDAY-14FEB2013

21-15-9
Hangcleans 95/65#
Pushpress 95/65#
Max Handstand Shoulder Taps

INTERMEDIATE
21-15-9
Hangcleans 65/45#
Pushpress 65/45#

BEGINNER
21-15-9
Hangcleans-choose weight
Pushpress-choose weight

No class Monday in observance of Presidents Day.

WEDNESDAY-13FEB2013

"Brenton"

5 Rounds
100 feet Bear Crawl
100 feet Broad jump
     After every 5 broad jumps do 3 burpees in place
1 Rep Max Bench Press

BEGINNERS
3 rounds
50 feet Bear Crawl

50 feet Broad jump

     After every 5 broad jumps do 3 burpees in place

TUESDAY-12FEB2013

3 Rounds
30 Squats
10 Ring dips
10 Strict Knees to Elbows
1 Rep Max Clean & Jerk 

INTERMEDIATE
3 Rounds
30 Squats
10 Banded ring dips
10 Strict Knees to armpits

BEGINNER
3 Rounds
20 Squats
10 Dips off chair/bench
10 Strict knees to waist (or as high as you can lift)

MONDAY-11FEB2013

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 Castle Field!

FRIDAY-8FEB2013

8 rounds
10 Burpees
15 Plyo lunges
20 Double Unders
25m Shuttle Run (5x5m)
rest 90 seconds
Post total time (without final rest) to comments

INTERMEDIATE
6 rounds

10 Burpees

15 Plyo lunges

20 Double Unders

25m Shuttle Run (5x5m)

rest 90 seconds

BEGINNER

5 rounds

5 Burpees

10 Plyo lunges

15 Tuck Jumps

25m Shuttle Run (5x5m)

rest 90 seconds

WE WILL BE AT CASTLE FIELD (AKA 1/2mi Track, WATTS FIELD) ON MONDAY!

THURSDAY-7FEB2013

3 Rounds
Run 800m
Rest 2 Minutes

BEGINNER
3 Rounds
Run 600m
Rest 2 Minutes

MEET AT WATTS FIELD (the 1/2 mile track) TODAY!

WEDNESDAY-6FEB2013

EMOM 10 Minutes
3 Squat Cleans 135/95#
then immediately
AMRAP 10 Minutes
12 Deadlift 135/95#
10 Box jumps 24/20"
8 Kettlebell Swings 53/35#
**Use the same weight and bar for the squat cleans and deadlift.  

INTERMEDIATE
EMOM 10 Minutes
3 Squat Cleans 95/65#
then immediately
AMRAP 10 Minutes
12 Deadlift 95/65#
10 Box jumps 20/16"
8 Kettlebell Swings 44/30#

BEGINNER
EMOM 10 Minutes
3 Hang Squat Cleans-choose weight
then immediately
AMRAP 10 Minutes
12 Deadlift-choose weight
10 Box jumps-choose height
8 Kettlebell Swings-choose weight

We will be at Watts Field (the 1/2 mile track near Road A) tomorrow.

TUESDAY-5FEB2013

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. 

MONDAY-4FEB2013

8 Rounds of:
20 seconds for max reps of sumo deadlift high pull 75/55#
10 seconds rest
20 Seconds for max reps of plyo lunges
10 seconds rest
Post total reps completed to comments

INTERMEDIATE
8 Rounds of:
20 seconds for max reps of sumo deadlift high pull 65/45#
10 seconds rest
20 Seconds for max reps of plyo lunges
10 seconds rest

BEGINNER
6 Rounds of:
20 seconds for max reps of sumo deadlift high pull -choose weight
10 seconds rest
20 Seconds for max reps of walking lunges
10 seconds rest
Post total reps completed to comments