3 Rounds
50m walking lunges
100m broad jumps
200m run
BEGINNER
3 rounds
25m walking lunges
50m broad jumps
200m run
MEET AT THE TRACK
Wednesday, June 26, 2013
Tuesday, June 25, 2013
WEDNESDAY-26JUN13
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress 115/75#
9 Pushups
12 Box Jumps 24/18"
INTERMEDIATE
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress 95/65#
9 Pushups
12 Box Jumps 18/12"
BEGINNER
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress-choose weight
9 Pushups on incline
12 Box Jumps-choose height
MEET AT TRACK TOMORROW! We will have a potluck celebration after the WOD.
AMRAP 3
6 Pushpress 115/75#
9 Pushups
12 Box Jumps 24/18"
INTERMEDIATE
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress 95/65#
9 Pushups
12 Box Jumps 18/12"
BEGINNER
5 Cycles with 1 minute rest between of
AMRAP 3
6 Pushpress-choose weight
9 Pushups on incline
12 Box Jumps-choose height
MEET AT TRACK TOMORROW! We will have a potluck celebration after the WOD.
Monday, June 24, 2013
TUESDAY-25JUN13
8 rounds
20 seconds of deadlift 135/95#
10 seconds rest
20 seconds of hang clean 95/65#
10 seconds rest
BEGINNER
8 rounds
20 seconds of deadlift-choose weight
10 seconds rest
20 seconds of hang clean-choose weight
10 seconds rest
MEET AT THE TRACK THURSDAY
20 seconds of deadlift 135/95#
10 seconds rest
20 seconds of hang clean 95/65#
10 seconds rest
BEGINNER
8 rounds
20 seconds of deadlift-choose weight
10 seconds rest
20 seconds of hang clean-choose weight
10 seconds rest
MEET AT THE TRACK THURSDAY
MONDAY-24JUN13
5 Rounds
30 Wallballs 20/14#
30m Bear Crawl
Run around building
BEGINNER
5 Rounds
30 Wallballs-choose weight
30m Bear Crawl
Run around building
WE WILL BE AT THE TRACK ON THURSDAY!
30 Wallballs 20/14#
30m Bear Crawl
Run around building
BEGINNER
5 Rounds
30 Wallballs-choose weight
30m Bear Crawl
Run around building
WE WILL BE AT THE TRACK ON THURSDAY!
Friday, June 21, 2013
FRIDAY-21JUN13
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
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, June 19, 2013
THURSDAY-20JUN13
Amrap 7 min
Lunge 10 steps do 5 push press with 95/65# barbell
THE BAR SHOULD BE HELD IN THE FRONT RACK POSITION FOR THE LUNGES. This means that the bar ideally will not touch the ground for the entire 7 min WOD. Anytime it does, you must do 3 burpees before picking it back up.
INTERMEDIATE
Amrap 7 min
Lunge 10 steps do 5 pushpress with 65/45# barbell
BEGINNER
Amrap 7 min
Lunge 10 steps do 5 pushjerk-45#
WEDNESDAY-19JUN13
With partner
100 Knees to Elbows
100 Thrusters 95/65#
100 Pushups
100 Hang Cleans 95/65#
100 Box Jumps 24/18"
INTERMEDIATE
With partner
100 Knees to Armpits
100 Thrusters 65/45#
100 Pushups
100 Hang Cleans 65/45#
100 Box Jumps 18/12"
BEGINNER
With partner
100 Horizontal Knees to Elbows
100 Thrusters-choose weight
100 Pushups on incline
100 Hang Cleans-choose weight
100 Box Jumps-choose height
FROM NOW ON, MEET AT SWEAT FACTORY UNLESS OTHERWISE POSTED.
100 Knees to Elbows
100 Thrusters 95/65#
100 Pushups
100 Hang Cleans 95/65#
100 Box Jumps 24/18"
INTERMEDIATE
With partner
100 Knees to Armpits
100 Thrusters 65/45#
100 Pushups
100 Hang Cleans 65/45#
100 Box Jumps 18/12"
BEGINNER
With partner
100 Horizontal Knees to Elbows
100 Thrusters-choose weight
100 Pushups on incline
100 Hang Cleans-choose weight
100 Box Jumps-choose height
FROM NOW ON, MEET AT SWEAT FACTORY UNLESS OTHERWISE POSTED.
Monday, June 17, 2013
TUESDAY-18JUN13
AMRAP 20
3 Pushup to wallwalks
6 Powercleans 155/105#
25 Squats
INTERMEDIATE
AMRAP 20
3 Pushup to 3/4 wallwalks
6 Powercleans 115/75#
25 Squats
BEGINNER
AMRAP 15
3 Wallwalks with knees/feet on box
6 Powercleans-choose weight
25 Squats
MEET AT SWEAT FACTORY!
3 Pushup to wallwalks
6 Powercleans 155/105#
25 Squats
INTERMEDIATE
AMRAP 20
3 Pushup to 3/4 wallwalks
6 Powercleans 115/75#
25 Squats
BEGINNER
AMRAP 15
3 Wallwalks with knees/feet on box
6 Powercleans-choose weight
25 Squats
MEET AT SWEAT FACTORY!
MONDAY-17JUN13
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.
Last done 31JAN13
MEET AT THE SWEAT FACTORY!
Thursday, June 13, 2013
FRIDAY-14JUN13
Partner WOD
BEGINNER
One person does 300 squats while other partner does a flexed arm hang with heels on ground. 15 Minute time cap.
One partner does 400 squats while other partner does a flexed arm hang. Partners can switch roles at any time, as many times as necessary. The clock continues counting during the switches and squats can only take place while partners chin is over the bar. Post total time to complete 400 cumulative squats.
INTERMEDIATE
One person does 400 squats while other partner does a flexed arm hang with heels on ground.
INTERMEDIATE
One person does 400 squats while other partner does a flexed arm hang with heels on ground.
BEGINNER
One person does 300 squats while other partner does a flexed arm hang with heels on ground. 15 Minute time cap.
MEET AT SWEAT FACTORY
Wednesday, June 12, 2013
THURSDAY-13JUN13
3 ROUNDS FOR TIME
6 Front Squats 185/115#
12 Medicine Ball Squat Cleans 20/14#
24 Handstand Shoulder Taps
48 Double Unders
INTERMEDIATE
3 ROUNDS FOR TIME
6 Front Squats 135/95#
12 Medicine Ball Squat Cleans 16/10#
12 Handstand Shoulder Taps
24 Double Unders + 24 Tuck Jumps
BEGINNER
3 ROUNDS FOR TIME
6 Front Squats-choose weight
12 Medicine Ball Squat Cleans-choose weight
24 Handstand Shoulder Taps with feet on bar
48 Tuck Jumps
MEET AT THE SWEAT FACTORY!
6 Front Squats 185/115#
12 Medicine Ball Squat Cleans 20/14#
24 Handstand Shoulder Taps
48 Double Unders
INTERMEDIATE
3 ROUNDS FOR TIME
6 Front Squats 135/95#
12 Medicine Ball Squat Cleans 16/10#
12 Handstand Shoulder Taps
24 Double Unders + 24 Tuck Jumps
BEGINNER
3 ROUNDS FOR TIME
6 Front Squats-choose weight
12 Medicine Ball Squat Cleans-choose weight
24 Handstand Shoulder Taps with feet on bar
48 Tuck Jumps
MEET AT THE SWEAT FACTORY!
Tuesday, June 11, 2013
WEDNESDAY-12JUN13
8 Rounds
Max reps in 20 seconds of plyo lunges
Rest 10 seconds
Max reps in 20 seconds of hang cleans 95/65#
Rest 10 seconds
INTERMEDIATE
8 Rounds
Max reps in 20 seconds of plyo lunges
Rest 10 seconds
Max reps in 20 seconds of hang cleans 65/45#
Rest 10 seconds
BEGINNER
6 Rounds
Max reps in 20 seconds of walking lunges(DO NOT REMAIN STATIONARY. BE SURE TO TRAVEL FORWARD)
Rest 10 seconds
Max reps in 20 seconds of hang cleans-choose weight
Rest 10 seconds
MEET AT SWEAT FACTORY!
Max reps in 20 seconds of plyo lunges
Rest 10 seconds
Max reps in 20 seconds of hang cleans 95/65#
Rest 10 seconds
INTERMEDIATE
8 Rounds
Max reps in 20 seconds of plyo lunges
Rest 10 seconds
Max reps in 20 seconds of hang cleans 65/45#
Rest 10 seconds
BEGINNER
6 Rounds
Max reps in 20 seconds of walking lunges(DO NOT REMAIN STATIONARY. BE SURE TO TRAVEL FORWARD)
Rest 10 seconds
Max reps in 20 seconds of hang cleans-choose weight
Rest 10 seconds
MEET AT SWEAT FACTORY!
Monday, June 10, 2013
TUESDAY-11JUN13
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 WATTS FIELD!
Last done 11FEB13
MONDAY-10JUN13
Crossfit Games Open 12.3
AMRAP 18 Min
15 Box Jumps 24/20"
12 Pushpress 115/75#
9 Toes to Bar
INTERMEDIATE
AMRAP 18 Min
15 Box Jumps 20/18"
12 Pushpress 85/55#
9 Toes to Bar
The overall record was 15 rounds by Kristan Clever followed closely by the men's record of 14 rounds + 15 box jumps + 12 push press by Rich Froning.
AMRAP 18 Min
15 Box Jumps 24/20"
12 Pushpress 115/75#
9 Toes to Bar
INTERMEDIATE
AMRAP 18 Min
15 Box Jumps 20/18"
12 Pushpress 85/55#
9 Toes to Bar
BEGINNER
AMRAP 12 Min
15 Box Jumps-choose height
12 Pushpress-choose weight
9 Hortizontal Toes to Bar
MEET AT THE SWEAT FACTORY!The overall record was 15 rounds by Kristan Clever followed closely by the men's record of 14 rounds + 15 box jumps + 12 push press by Rich Froning.
Thursday, June 6, 2013
FRIDAY-7JUN13
"Fight Gone Skatepark!"
Three rounds for max reps of:
1 Min Hang Cleans 95/65#
1 Min Kettlebell Swings 53/35#
1 Min Box Jump
1 Min Push-press 95/65#
1 Min Burpees
1 Min rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.
MEET AT PORTER SKATEPARK! It is located on the corner of McCornack Rd and Collier Loop(or maybe street?). If you aren't familiar with Porter, McCornack Rd is the one behind the PX that the Main post chapel is on. Just take that into the neighborhood about two blocks and you will see the skatepark on the right.
Three rounds for max reps of:
1 Min Hang Cleans 95/65#
1 Min Kettlebell Swings 53/35#
1 Min Box Jump
1 Min Push-press 95/65#
1 Min Burpees
1 Min rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.
MEET AT PORTER SKATEPARK! It is located on the corner of McCornack Rd and Collier Loop(or maybe street?). If you aren't familiar with Porter, McCornack Rd is the one behind the PX that the Main post chapel is on. Just take that into the neighborhood about two blocks and you will see the skatepark on the right.
Wednesday, June 5, 2013
Tuesday, June 4, 2013
WEDNESDAY-5JUN13
3 rounds for maximum distance
1 min bear crawl
1 min crab walk
2 min run
MEET AT WATTS FIELD!
1 min bear crawl
1 min crab walk
2 min run
MEET AT WATTS FIELD!
TUESDAY-4JUN13
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.
MEET AT SWEAT FACTORY!
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.
MEET AT SWEAT FACTORY!
Sunday, June 2, 2013
MONDAY-3JUN13
10 Rounds
15 Deadlift 135/95#
15 Pushups
INTERMEDIATE
10 Rounds
10 Deadlift 135/95#
10 Pushups
BEGINNER
7 Rounds
10 deadlift-choose weight
10 pushups-choose height
MEET AT THE SWEAT FACTORY! This is in the quad across Kole Kole from Martinez gym. The actual gym is on the second floor of building 2084.
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