FRIDAY-29MAR2013

With Partner
100 Wallballs 20/14#
100 Burpees
100 Overhead squats 95/65#
100 Double Unders each
You will each have your own time based on when you finish your double unders

INTERMEDIATE
With Partner
100 Wallballs 14/10#
100 Burpees
100 Overhead squats 75/55#
100 Double Unders each

BEGINNER
With Partner
70 Wallballs-choose weight
70 Burpees
70 Overhead squats-choose weight
70 Tuck Jumps each

No class Monday!  Tuesday class time may be adjusted. Stay posted for details. 

THURSDAY-28MAR2013

HOLBROOK
10 Rounds
5 Thrusters 115/75#
10 Pullups
100m Sprint
Rest 1 Minute between rounds

INTERMEDIATE
7 Rounds
5 Thrusters-75/55#
7 Pullups
100m Sprint
Rest 1 Minute between rounds

BEGINNER
5 Rounds
5 Thrusters-choose weight
10 Jumping pullups
100m Sprint
Rest 1 Minute between rounds

There will be no class Monday, April 1.  Class will meet as usual on Friday March 29.

WEDNESDAY-27MAR2013

EMOM 12
1 Clean and Jerk
Choose the heaviest weight possible to make it through 12 Minutes 
Immediately after finishing the last clean and jerk do 100 Double Unders for time

BEGINNERS
EMOM 12
1 Clean and Jerk
Choose the heaviest weight possible to make it through 12 Minutes with good form
Immediately after finishing the last clean and jerk do 100 Tuck Jumps for time

TUESDAY-26MAR2013

10 Rounds
100m Sprints on the 2 min interval

then Tabata pushups and Tabata Squats

Meet at Castle Field rain or shine!

MONDAY-25MAR2013

"The Chief"
Max rounds in 3 mins of
3 Powercleans 135/95#
6 Pushups
9 Squats
Rest 1 Min, Repeat for a total of 5 cycles

INTERMEDIATE
Max rounds in 3 mins of
3 Powercleans 115/75#
6 Pushups
9 Squats
Rest 1 Min, Repeat for a total of 5 cycles

BEGINNER
Max rounds in 3 mins of
3 Powercleans-choose weight
6 Inclined pushups 
9 Squats
Rest 1 Min, Repeat for a total of 5 cycles

Meet at Castle Field tomorrow

FRIDAY-22MAR2013

3 Rounds
30 Wallballs 20/14#
30 Squat Snatches 75/45#

INTERMEDIATE
3 Rounds
30 Wallballs 14/10#
30 Squat Snatches 45/30#

BEGINNER
3 Rounds
30 Wallballs-choose weight
30 Squat Snatches-PVC pipe

THURSDAY-21MAR2013

7 Rounds
11 Chest to Bar Pullups
22 Front Squats 75/55#

INTERMEDIATE
7 Rounds
11 Pull-ups
22 Front Squats-choose weight

BEGINNER
5 Rounds
11 Jumping Pullups
22 Front Squat-PVC pipe

WEDNESDAY-20MAR2013

70 Burpees
60 Sit-ups
50 Kettlebell Swings 1.5/1 pood
40 Pullups
30 HSPU
20 Knees to Elbows

INTERMEDIATE

60 Burpees

50 Sit-ups

40 Kettlebell Swings 1.5/1 pood

30 Pullups

20 HSPU

10 Knees to Elbows

BEGINNER

35 Burpees

30 Sit-ups

25 Kettlebell Swings-choose weight

20 Jumping pullups

15 HSPU progressions

10 Knees to Elbows progressions

TUESDAY-19MAR2013

100 Wallballs 20/14# 
EMOM stop and do 7 pushups

INTERMEDIATE
100 wallballs-choose weight
EMOM stop and do 4 pushups

BEGINNER

100 squats
EMOM stop and do 7 inclined pushups

MONDAY-18MAR2013

8 Rounds
20 seconds deadlift 135/95#
10 seconds rest
20 seconds hang clean 95/65#
10 seconds rest

INTERMEDIATE
8 Rounds
20 seconds deadlift 95/65#
10 seconds rest
20 seconds hang clean 65/45#
10 seconds rest

BEGINNER
8 Rounds
20 seconds deadlift-choose weight
10 seconds rest
20 seconds hang clean-choose weight
10 seconds rest

FRIDAY-15MAR2013

CINDY
AMRAP 20 
5 Pullups
10 Pushups
15 Squats

INTERMEDIATE
AMRAP 20 
3 Pullups
6 Pushups
9 Squats

BEGINNER
AMRAP 12 
1 Assisted Pullup(banded or gravitron)
4 Pushups
7 Squats

THURSDAY-14MAR2013

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-13MAR2013

EMOM 10
3 Thrusters 155/105#
As many double-unders as possible in remaining time

INTERMEDIATE
EMOM 10
3 Thrusters 115/75#
As many double-unders as possible in remaining time

BEGINNER
EMOM 10
3 Thrusters-choose weight
As many tuck jumps as possible in remaining time

TUESDAY-12MAR2013

"MCGHEE"
AMRAP 30
5 Deadlift 275/185#
13 Pushups
9 Boxjumps 24/20"

INTERMEDIATE
AMRAP 30
5 Deadlift 225/155#
13 Pushups
9 Boxjumps 20/18"

BEGINNER
AMRAP 20
5 Deadlift -choose weight
13 Inclined Pushups
9 Boxjumps-choose height

MONDAY-11MAR2013

5 Rounds 
50 squats
15 Pushpress 95/65#
12 Toes to bar

INTERMEDIATE
5 Rounds 
50 squats
15 Pushpress 65/45#
12 Knees to elbows

BEGINNER
4 Rounds 
50 squats
15 Pushpress-choose weight
12 Horizontal Toes to Bar

FRIDAY-8MAR2013

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 

OFFICIALLY CLASS IS CANCELLED TODAY!  If you still want to show up at 9:00am to workout together it would be highly encouraged :) Read through the comments for a few tips.

THURSDAY-7MAR2013

"Klepto"
4 Rounds
27 Boxjumps 24/20"
20 Burpees
11 Squat cleans 145/100#

INTERMEDIATE
4 Rounds
27 Boxjumps 20/16"
20 Burpees
11 Squat cleans 95/65#

BEGINNER
3 Rounds
27 Boxjumps-choose height
20 Burpees
11 Squat cleans-choose weight

WEDNESDAY-6MAR2013

10 Handstand Pushups
2 Power cleans 135/95#
8 Handstand Pushups
4 Power cleans 135/95#
6 Handstand Pushups
6 Power cleans 135/95#
4 Handstand Pushups
8 Power cleans 135/95#
2 Handstand Pushups
10 Power cleans 135/95#

INTERMEDIATE
10 Handstand Pushups with feet on bar
2 Power cleans 95/65#
8 Handstand Pushups with feet on bar
4 Power cleans 95/65#
6 Handstand Pushups with feet on bar
6 Power cleans 95/65#
4 Handstand Pushups with feet on bar
8 Power cleans 95/65#
2 Handstand Pushups with feet on bar
10 Power cleans 95/65#

BEGINNER
10 Dumbbell shoulder press-choose weight
2 Power cleans-choose weight
8 Dumbbell shoulder press-choose weight
4 Power cleans-choose weight
6 Dumbbell shoulder press-choose weight
6 Power cleans-choose weight
4 Dumbbell shoulder press-choose weight
8 Power cleans-choose weight
2 Dumbbell shoulder press-choose weight
10 Power cleans-choose weight

TUESDAY-5MAR2013

Run 800m
20 Deadlift 225/155#
10 Front Squats 135/95#
20 Deadlift 225/155#

10 Front Squats 135/95#

100 Double Unders

INTERMEDIATE

Run 800m

20 Deadlift 185/135#

10 Front Squats 115/75#

20 Deadlift 185/135#

10 Front Squats 115/75#

100 Double Unders

BEGINNER

Run 800m

20 Deadlift-choose weight

10 Front Squats-choose weight

20 Deadlift-choose weight

10 Front Squats-choose weight

50 DU or 100 Tuck Jumps

MONDAY-4MAR2013

5 Rounds
20 GHD situps
5 Pushjerks 155/105#

INTERMEDIATE
5 Rounds

10 GHD situps + 10 abmat situps

5 Pushjerks 115/75#

BEGINNER

5 Rounds

20 abmat situps

5 Pushjerks-choose weight