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!

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!

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.  

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. 

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

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

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

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.

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 

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

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-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-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

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 

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-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

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