FRIDAY-13APR2012

10 HSPU
2 Power Cleans 135/95#
8 HSPU

4 Power Cleans 135/95#

6 HSPU

6 Power Cleans 135/95#

4 HSPU

8 Power Cleans 135/95#

2 HSPU

10 Power Cleans 135/95#

Post time to "people doing work"

INTERMEDIATE

HSPU- feet on bar

Power Cleans 95/65#

BEGINNER

Downward Dog HSPU

Power Cleans - choose weight

THURSDAY-12APR2012

GAMES OPEN WOD 12.5
100/65# Thrusters
Chest to bar pull-ups
As Many REPS as possible in 7 minutes
following the rep scheme 3, 6, 9, 12, 15, 18….


So do 3 Thrusters, 3 C2B then 6 and 6, then 9 and 9…Post your total number of reps performed under "people doing work"

WEDNESDAY-11APR2012

MEET AT THE TRACK!


10 Rounds
100m Sprint
Rest 90 Seconds
Post all 10 sprint times to "People doing Work"


BEGINNERS
6-8 rounds of
100m Sprint
Rest 90 Seconds

TUESDAY-10APR2012

AMRAP 20 Min
12 Push press 95/65#
7 Toes to bar
35 Double Unders


I guess I lied, the double-unders are showing up TODAY!  Mwahahaha. Ropes are $15, first come first serve. 


INTERMEDIATE
AMRAP 20 Min

12 Push press 65/45#

7 Knees to elbows

35 Double Unders or Tuck Jumps

BEGINNER

AMRAP 20 Min

12 Push press - choose weight

7 Horizontal toes to bar

35 Tuck Jumps

MONDAY-9APR2012

"Friends with the Plate"
With your friend the plate (45/25#) do 5 rounds of
15 squats
15 lunges
15 situps
Run 200m


INTERMEDIATE
Use 35/15# plate


BEGINNER
Use 25/10# plate


I understand husbands are off work today.  I will be bringing mine and encourage you to do the same.  This workout is easy enough they should be able to keep up with you rockin' ladies :)

FRIDAY-6APR2012

We will not be meeting today.  Go out and explore the Island and take some time to reflect over why we celebrate Good Friday and Easter.  Enjoy your holiday weekend!

THURSDAY-5APR2012

Michael
3 rounds
Run 800m
50 back extensions
50 sit-ups

WEDNESDAY-4APR2012

With partner for time

100 Thrusters 65/45#

100 Pull-ups

100 Wallballs 20/12#

100 Burpees

100 KB Swings 1.5/1 pood

I know I said pull-ups wouldn't show up until Thursday but I did a little rearranging of WODS.  We will not be meeting on Friday since everyone has the day off for Good Friday.  Go out and do something active to explore the Island. 

TUESDAY-3APR2012

Back Squat 3-3-3-3-3

MONDAY-2APR2012

Meet at Castle Field Today


4 rounds
Run 100m
25 pushups
Run 100m
25 squats
Run 100m
25 Sit-ups
Run 100m 
25 lunges


INTERMEDIATE
20 of each movement


BEGINNER
15 of each movement