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, April 22, 2013
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
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
Thursday, April 18, 2013
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.
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.
Wednesday, April 17, 2013
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.
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.
Tuesday, April 16, 2013
WEDNESDAY-17APR13
"Griff"
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
MEET AT CASTLE FIELD
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
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, April 15, 2013
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
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
Thursday, April 11, 2013
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
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
Wednesday, April 10, 2013
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
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
Tuesday, April 9, 2013
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
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
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