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)

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

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

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.

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 

TUESDAY-23APR13

OPEN WOD 11.4
AMRAP 10
60 Barfacing Burpees
30 Overhead Squats 120/90#
10 Muscle Ups

BEGINNER
AMRAP 10
60 Barfacing Burpees
30 Overhead Squats-choose weight
10 Pullups + 10 Dips

MONDAY-22APR13

7 Rounds
4 Box Jumps 36/32"
2 Thrusters 185/115#

INTERMEDIATE
7 Rounds
4 Box Jumps 32/28"
2 Thrusters 135/95#

BEGINNER
7 Rounds
4 Box Jumps-choose height
2 Thrusters-choose weight

FRIDAY-19APR13

AMRAP 7 Min
10 Lunges with 95/65# barbell in front rack position
5 Pushpress 95/65#
3 Burpee penalty-Every time the bar hits the ground, you must do 3 burpees before picking it up again

INTERMEDIATE
AMRAP 7 Min
10 Lunges with 65/45# barbell in front rack position
5 Pushpress 65/45#
3 Burpee penalty-Every time the bar hits the ground, you must do 3 burpees before picking it up again

BEGINNER
AMRAP 7 Min
10 Lunges with barbell in front rack position-choose weight
5 Pushpress-choose weight
3 Burpee penalty-Every time the bar hits the ground, you must do 3 burpees before picking it up again

WE WILL MEET IN B QUAD FOR THIS WORKOUT.  B Quad is the one closest to Burger King and Castle Field.  You can park on either side of the quad and then walk into the center.  You will see us standing in the grassy area in the center of the quad.

THURSDAY-18APR13

"SHIP"
9 rounds
7 squat cleans 185/115#
8 burpee box jumps 36/30#

ADVANCED
9 rounds
7 squat cleans 135/95#
8 burpee box jumps 30/24#

INTERMEDIATE
9 rounds
7 squat cleans 95/65#
8 burpee box jumps 24/20#

BEGINNER
6 rounds
7 squat cleans-choose weight
8 burpee box jumps-choose height

If your front squat or deadlift needs work you should choose one of the variants (hang power, hang squat or power clean) that will allow you to safely do this WOD.

WEDNESDAY-17APR13

"Griff"
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

MEET AT CASTLE FIELD

TUESDAY-16APR13

7 Rounds
5 Handstand pushups
10 Thrusters 95/65#
10 Pullups
20 Double Unders

INTERMEDIATE
7 Rounds
5 Handstand pushups with abmat
10 Thrusters 64/45#
10 Pullups-with 1/2" band
10 Double Unders

BEGINNER
7 Rounds
5 Handstand pushups with feet on box/bar
10 Thrusters-choose weihgt
10 Jumping pullups
20 Tuck Jumps

MONDAY-15APR2013

OPEN WOD 13.2
AMRAP 10
5 Shoulder to Overhead 115/75#
10 Deadlift 115/75#
15 Box Jumps 24/20"

BEGINNER
AMRAP 10
5 Shoulder to Overhead-choose weight
10 Deadlift-choose weight
15 Box Jumps-choose height

Meet at the Watts Field on Wednesday

FRIDAY-12APR13

AMRAP 12
4 Shoulder Press 75/45#
8 Hang Cleans 75/45#
12 Front Squats 75/45#

BEGINNER
AMRAP 12
4 Shoulder Press-choose weight
8 Hang Cleans-choose weight
12 Front Squats-choose weight

THURSDAY-11APR13

3 Rounds
20 Burpees
30 Pullups
40 Kettlebell Swings 53/35#

INTERMEDIATE
3 Rounds
20 Burpees
30 Pullups with band
40 Kettlebell Swings 44/25#

BEGINNER
3 Rounds
20 Burpees
30 Jumping pullups
40 Kettlebell Swings-choose weight

WEDNESDAY-10APR13

Crossfit Open WOD 13.3
AMRAP 12 Min
150 Wallballs 20/14# 
90 Double Unders
30 Muscle Ups

INTERMEDIATE
AMRAP 12 Min
100 Wallballs-20/14#
90 Double Unders or Tuck Jumps
30 Pullups

BEGINNER
AMRAP 12 Min
100 Wallballs-choose weight
60 Tuck Jumps
20 Jumping Pullups

TUESDAY-9APR13

5 rounds
400m Run
21 Deadlift 185/135#

ADVANCED
5 rounds

Run 400 m

21 Deadlift 145/115#

INTERMEDIATE

5 rounds

400m Run

21 Deadlift-choose weight

BEGINNER

3 rounds

400m Run

21 Deadlift-choose weight

MONDAY-8APR13

GRACE
30 Clean & Jerks  135/95#

BEGINNER
30 Clean & Jerks-choose weight

FRIDAY-5APR13

Run 1 mile
10 pistols
20 deadlift 225/155#
10 pistols 
20 deadlift 225/155#

INTERMEDIATE
Run 1200m (.75 mi)
10 pistols with assistance
20 deadlift 175/115#
10 pistols with assistance
20 deadlift 175/115#

BEGINNER
Run 800m (.5 mi)
10 squats
20 deadlift-choose weight
10 squats 
20 deadlift-choose weight

For the really motivated people out there, do 100 double-unders for time immediately following the WOD. 

THURSDAY-4APR13

“Tabatas"

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Tabata Squat

Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Total score is total number of reps performed in all sets.

BEGINNERS

Cut the work in half! So 4 intervals instead of 8.  Still only rest one minute between movements. 

Substitutions:

Pull ups- banded pull-ups

Push ups- Box or wall push ups (Not knee push ups)

Squats- EVERYONE NEEDS TO SQUAT!

WEDNESDAY-3APR2013

3 Rounds
10 Front Squats 185/115#
25 Handstand Shoulder Taps

INTERMEDIATE
3 Rounds
10 Front Squats 135/95#
25 Handstand Shoulder Taps with Feet on Bar

BEGINNER
3 Rounds
10 Front Squats-choose weight
25m Wheelbarrow Walk

TUESDAY-2APR13

Run 800m

30 Overhead Squats 95/65#

Run 800m

INTERMEDIATE

Run 800m

30 Overhead Squats 65/45#

Run 800m

BEGINNER

Run 800m

30 Overhead Squats-choose weight

Run 800m
Class today is at 0745.  This is a one time change.  Wednesday we will be back to 0900.