HAPPY NEW YEAR

Hey everyone. Last chance to get a 2010 workout in. I won't be in the gym yet again today, but for everyone that does decide to put in some last minute work, try to go into the new year a better you. Here's what you should do.

New Year, New You WOD

Ask yourself what are your 3 weakest movements or something you have just been wanting to get some work time on. Once you have decided what those are, throw them into a 20min AMRAP.

For example I decided that I really need to work on my 1 legged squats, hand stand walk, and L-holds. So my AMRAP would look like

20min AMRAP of:
5 1 legged squat (each leg)
10m hand stand walk
15 second L hold.

So if you work out today, make yourself better for 2011.

Happy New Year and see everyone soon.

WEDNESDAY 29 DEC

Julie and I will not be in for lunch today. We are spending some much needed time with family. Do yesterday's posted WOD, since we chose to do a goat yesterday instead.

Or you can do Karen if you want. I did it this morning, finishing in 8:38.

Karen

150 Wallball Shots for Time.

Hope to see everyone back in tomorrow!

Tuesday - 28DEC2010

*day 50: Burpee Challenge*
don't forget to time today's burpees to compare to the time of your 25.

Rx
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

Take two points off your score for each instance of the following “faults”:
1. Resting at the top. If you stop at all in the top position -2
2. Rounding back. If you round your back in the bottom position -2
3. Propping. If you use your hands or elbows to prop yourself in the down position or sit on your hamstrings -2
4. Chest falling forward - 2
5. Pushing through the toes-2

Do NOT count the rep if you fail:
1. Depth. If you don’t go below parallel -0
2. Extension. If you have do not fully extend your hips at the top -0
3. Extension. If you have do not fully extend your knees at the top -0
Conceivably you could get a zero here. Good form throughout is the ultimate goal.

scaling options
BEGINNER
Tabata “Bottom to Bottom” Squat (6 rounds)
Run 1/2 mile

Monday - 27DEC2010

*day 49: Burpee Challenge*

Hope you enjoyed your holiday... now let's get back to work

Rx
"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

scaling options
ADVANCED
Three rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

INTERMEDIATE
Five rounds for time of:
95-115/65-75 pound Deadlift, 12 reps
95-115/65-75 pound Hang power clean, 9 reps
95-115/65-75 pound Push jerk, 6 reps

BEGINNER
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Friday - 24DEC2010

*day 46: Burpee Challenge*

Rx
"Randy"

for time:
75# Snatch, 75 reps

- or -

Rx
REST DAY

Merry Christmas! Enjoy your weekend but come back Monday ready to do work.

Thursday - 23DEC2010

*day 45: Burpee Challenge*

Rx
Back Squat 3-3-3-3-3 reps

this WOD is self-scaling

Tuesday - 21DEC2010

*day 43: Burpee Challenge*

Rx
AMRAP 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
15 Overhead Squats at 95/65#

scaling options
ADVANCED/INTERMEDIATE
AMRAP 20 minutes of:
5 Pull-ups
10 Dips
15 Overhead Squats at 65/45#

BEGINNER
AMRAP 12-15 minutes of:
5 Pull-ups (Beginner and Assisted okay)
10 Dips (Assisted okay or sub push ups)
PVC-25 pound Overhead squat, 15 reps

Monday - 20DEC2010

*day 42: Burpee Challenge*

Rx
Three rounds of:
10 Weighted pull-ups
30 Back extensions

scaling options
AVANCED/INTERMEDIATE
Three rounds of:
10 Weighted pull-ups
20 Back extensions

BEGINNER
Three rounds of:
10 Pull-ups (Assisted or Beginner okay)
10 Back extensions

Friday - 17DEC2010

*day 39: Burpee Challenge*

Rx
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

this WOD is self scaling

Thursday - 16DEC2010

*day 38: Burpee Challenge*

Rx
Three rounds of:
10 Deadlifts
30 GHD situps

**use a weight that you can keep a good back position with

scaling options
ADVANCED/INTERMEDIATE
Three rounds of:
10 Deadlifts
30 Situps

BEGINNER
Three rounds of:
10 Deadlifts
20 Situps

Wednesday - 15DEC2010

*day 37: Burpee Challenge*

Rx
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

scaling options
ADVANCED
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
- or -
do as Rx’d and dial back the rounds to 3

INTERMEDIATE
5 rounds of:
max push ups
max pull ups or beginner pull ups

BEGINNER
3 rounds of:
max push ups
max pull ups or beginner pull ups

Tuesday - 14DEC2010

*day 36: Burpee Challenge*

Rx
"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

scaling options
ADVANCED
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

INTERMEDIATE
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Single unders

BEGINNER
For time:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Single unders

Monday - 13DEC2010

*day 35: Burpee Challenge*

Rx
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

scaling options
BEGINNER
Three rounds for time of:
Run 200 meters
10 Pull-ups (beginner or assisted okay)
25 Squats
10 Pull-ups (beginner or assisted okay)

Friday - 10DEC2010

*day 32: Burpee Challenge*

Rx

resting about 60 seconds between
Deadlift 2-2-2-2-2-2-2-2-2-2

this WOD is self scaling

Thursday - 09DEC2010

*day 31: Burpee Challenge*

Rx
21-18-15-12-9 rep rounds of:
115/75 pound Power snatch
Wallball shots, 20/14# ball
Knees to elbows

scaling options
ADVANCED/INTERMEDIATE
21-18-15-12-9 rep rounds of:
75/45 pound Power snatch
Wallball shots, 14/10 pound ball
Knees to elbows

BEGINNER
18-15-12-9 rep rounds of:
10-25 pound Power snatch
Wallball shots, 5-10 pound ball
Knees raises

Wednesday - 08DEC2010

*day 30: Burpee Challenge*

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

this WOD is self-scaling

Tuesday - 07DEC2010

*day 29: Burpee Challenge*

Rx
Three rounds for time of:
10 Muscle-ups
10 Forward Rolls
20 One legged squats, alternating
20 yard Handstand walk

scaling options
AVANCED
Three rounds for time of:
7 Muscle-ups
10 Forward rolls
15 One legged squats, alternating
Handstand walk 20 yards

INTERMEDIATE
Three rounds for time of:
5 Muscle-ups (or 10 progressions)
5 Forward rolls
10 One legged squats, alternating
Handstand walk 15 yards

BEGINNER
Three rounds for time of:
3 Muscle-up progressions (seated or jumping)
3 Forward rolls
10 One legged squat progressions, alternating legs
Handstand walk 10 yards

* video of muscle up progressions at http://www.crossfitkids.com

Monday - 06DEC2010

*day 28: Burpee Challenge*

Rx
Five rounds for time of:
Row 500 meters
135/95 pound Thruster, 7 reps

scaling options
ADVANCED
Three rounds for time of:
Row 500 meters
135/95 pound thruster, 7 reps
-or-
Five rounds for time of:
Row 500 meters
135/95 pound thruster, 4 reps

INTERMEDIATE
Three rounds for time of:
Row 500 meters
115/75 pound thruster, 7 reps
-or-
Five rounds for time of:
Row 500 meters
115/75 pound thruster, 4 reps

BEGINNER
Three rounds for time of:
Row 500 meters
25-45 pound thruster, 7 reps

Friday - 03DEC2010

*day 25: Burpee Challenge*

on day 25, 50, 75 and 100, do burpees for time and post them so you can compare to other burpee challengers.

Rx
"Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95/65 pound Back squat, 29 reps
135/95 pound barbells Farmer carry, 10 meters

scaling options
ADVANCED
7 rounds for time of:
15 ft Rope Climb, 1 ascent
95/65 pound Back squat, 29 reps
135/95 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.

INTERMEDIATE
7 rounds for time of:
15 ft Rope Climb, 1 ascent (or 3 beginner rope climbs)
65/45 pound Back squat, 29 reps
65/45 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.

BEGINNER
3-5 rounds for time of:
Beginner Rope Climb, 1 ascent
15-25 pound Back squat, 25 reps
25 pound dumbbell Farmer carry, 10 meters

Thursday - 02DEC2010

*day 24: Burpee Challenge*

today is a running WOD so we're going to meet at Stoneman Field, it is a track just inside McNair Gate. Also, try to bring your own watch/stopwatch, so you can keep track of your times.

Rx
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

scaling options
there are none, just run.

Wednesday - 01DEC2010

*day 23: Burpee Challenge*

Rx
Tabata Weighted pull-up, 30/15 pound dumbbell
-Rest 1 minute
Tabata Weighted squat, 45/30 pound plate
-Rest 1 minute
Tabata Weighted ring dip, 30/15 pound dumbbell
-Rest 1 minute
Tabata Deadlift, 165/125 pound barbell

scaling options
AVANCED/INTERMEDIATE
Tabata Weighted pull-up, 15/10 pound dumbbell
-Rest 1 minute
Tabata Weighted squat, 35/25 pound plate
-Rest 1 minute
Tabata Weighted ring dip, 15/15 pound dumbbell
-Rest 1 minute
Tabata Deadlift, 125/85 pound barbell

BEGINNER
Tabata Pull-up (beginner or assisted okay)
-Rest 1 minute
Tabata Weighted squat, 10-15 pound plate
-Rest 1 minute
Tabata Dips or assisted dips
-Rest 1 minute
Tabata Deadlift, 25-35 pound kettlebell or barbell

Teusday - 30NOV2010

*day 22: Burpee Challenge*

Rx
"Diane"
21-15-9 reps of:
225/185# Deadlift
Handstand push-ups

scaling options
ADVANCED
15-12-9 reps of:
225/185# Deadlift
Handstand push-ups or Barrier

INTERMEDIATE
21-15-9 reps of:
185/135# Deadlift
Barrier Handstand push-ups or bridged on feet

BEGINNER
15-12-9 reps of:
95-135/55-65# Deadlift
Bridged Handstand push-ups on feet

Monday - 29NOV2010

*day 21: Burpee Challenge*

Rx
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 1.5 pood (55/35 pound dumbbell swing)
12 Pull-ups

scaling options
ADVANCED
3 rounds for time of:
Run 400 m
21 dumbbell/kettlebell swings, 35-45/25#
12 pull ups

INTERMEDIATE
3 rounds for time of:
Run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

BEGINNER
3 rounds for time of:
Run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)

Friday - 26NOV2010

all right, holiday is over

*day18: Burpee Challenge*

Rx

"Jackie"
1000 meter row
50 Thruster, 45#
30 pull-ups

scaling options
INTERMEDIATE
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

BEGINNER
Row 500 meters
pvc-15 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

Thursday - 25NOV2010

HAPPY TURKEY DAY!

instead of having different classes on the holiday we will hold a 0900 (9am) class for everyone, so put your turkey in the oven then get ready to work.

*day 17: Burpee Challenge*

Rx
Push press 3-3-3-3-3-3-3 reps

this WOD is self scaling

gobble gobble!

Wednesday - 24NOV2010

*day 16: Burpee Challenge*

Rx
"Collin"
Six rounds for time of:
Carry 50/35 pound sandbag 400 meters
12 Push press, 115/65
12 Box jumps, 24 inch box
12 Sumo deadlift high-pull, 95/65#

scaling options
ADVANCED/INTERMEDIATE
Six rounds for time of:
Carry 35/25 pound sandbag 400 meters
12 Push press, 65/45#
12 Box jumps, 20 inch box
12 Sumo deadlift high-pull, 65/45#

BEGINNER
Four rounds for time of:
Carry 15-25 pound sandbag 300 meters
12 Push press, 15-20#
12 Box jumps, 15-20 inch box
12 Sumo deadlift high-pull, 15-20#

Tuesday - 23NOV2010

*day 15: Burpee Challenge*

Rx
Seven rounds for time of:
5 Handstand push-ups
185/135 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

scaling options
ADVANCED
Five rounds for time of:
5 Handstand push-ups
185/135 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
-or-
Seven rounds for time of:
3 Handstand push-ups
185/135 pound Deadlift, 6 reps
9 Chest to bar pull-ups
20 Double-unders

INTERMEDIATE
Five rounds for time of:
5 Handstand push-ups (or ten HSPU Progressions)
135/95 pound Deadlift, 10 reps
5 Chest to bar pull-ups (or ten pull ups)
20 Double-unders

BEGINNER
Five rounds for time of:
5 Handstand push-up progressions
25-45 pound Deadlift, 10 reps
10 Beginner or assisted pull-ups
20 Single unders

Monday - 22NOV2010

*day 14: Burpee Challenge*

Rx
Hang Power Clean 3-3-3-3-3-3-3 reps

this WOD is self scaling

Friday - 19NOV2010

*day 11: Burpee Challenge*

There is a row challenge taking place at the Health and Fitness Center from 1800-2000 (6-8 pm) There are prizes to be given away for the top three finishers in each division, PLUS random prizes to be given away. Show up. Kill it.

Rx
Complete AMRAP in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

scaling options
ADVANCED
as Rx

INTERMEDIATE
Complete AMRAP in 12 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

BEGINNER
Complete AMRAP in 20 minutes of:
30 second Plank hold
30 second Squat hold
30 second tuck sit
30 second Assisted Chin over bar hold

Thursday - 18NOV2010

*day 10: Burpee Challenge*

Rx
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

this WOD is self scaling

DEMO

Wednesday - 16NOV2010

*day 9: Burpee Challenge*

Rx
Complete AMRAP in 12 minutes of:
400 meter run
5 Deadlifts

this WOD is self scaling

Tuesday - 16NOV2010

*day 8: Burpee Challenge*

Rx
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Women - 35lb plate, 24” box, 14lb ball

scaling options
ADVANCED/INTERMEDIATE
Four rounds for time of:
100 foot Walking lunge with 25lb plate held overhead
30 Box jump, 20 inch box
20 Wallball shots, 14-16 pound ball
10 Handstand push-ups or 20 HSPU Progressions
Women - 15lb plate, 20” box, 10lb ball

BEGINNER
Three rounds for time of:
100 foot Walking lunge
30 Box jump, 12-15 inch box
20 Wallball shots, 6-8 pound ball
10 HSPU Progressions

Monday - 15NOV2010

*day 7: Burpee Challenge*

Rx
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
women - 65 pounds

scaling options
ADVANCED
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
women 35-45#

INTERMEDIATE
“Nancy”
3 rounds for time of:
400 meter run
25-35 pound Overhead squat, 15 reps

BEGINNER
“Nancy”
3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps

Friday - 12NOV2010

*day 4: Burpee Challenge*

Rx
Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 Kettlebell swings, 2/1.5 pood
12 GHD situps

scaling options
ADVANCED/INTERMEDIATE
Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 Kettlebell swings, 1.5 pood
12 Situps

BEGINNER
Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions)
8 Kettlebell swings, 10-24 pound
12 Situps

Thursday - 11NOV2010

*day 3: Burpee Challenge*

Rx
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

this WOD is self scaling

Wednesday - 10NOV2010

*100 Day BURPEE challenge*
-it goes like this, day one do one burpee, day two do two burpees, day three do three burpees and so on until you reach day 100.
-You can do your burpees unbroken or broken as long as you complete the number of burpees for that day. (ex. day 100, 10 sets of 10 throughout the day)
-If the WOD calls for burpees, those completed count towards that days amount. If the WOD makes you do more than that days amount congrats, if it calls for less, complete the remaining. (ex. day 13-WOD has you complete 20 burpees, you're a rockstar. day 21-WOD has you complete 20 burpees, you've got one more to do)
-You can "buy in" (ex. "hey cool, burpee challenge" on day 4. You must complete days 1,2, 3 and 4 so you're ready to go on day 5)
-You can do your burpees anywhere, in fact we encourage you to take pictures of you burpee-ing in extreme locations and tag KeKoa on facebook.

so lets DO WORK people
*day 2: burpee challenge*
Rx
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
women - 1 pood KB/ 20 wall balls

scaling options
ADVANCED
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups ( beginner or assisted okay)
women - 1 pood KB/ 20 wall balls

INTERMEDIATE
Three rounds for time of:
20 Kettlebell swings, 15-20 pound
15 Wall ball shots, 8-12 pound ball
10 Pull-ups (beginner or assisted)

Tuesday - 09NOV2010

Rx
AMRAP 12 minutes of:
35# dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
Women - 25#


scaling options
ADVANCED/INTERMEDIATE
AMRAP 12 minutes of:
25 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent or 3 Beginner rope climbs
Women - 15-20#

BEGINNER
AMRAP 12 minutes of:
5-10 pound dumbbell Thruster, 9 reps
1 Beginner Rope Climb

Monday - 08NOV2010

Rx
"Lumberjack 20"

20 Deadlifts (275/185 lbs)
Run 400m
20 KB swings (2/1.5pood)
Run 400m
20 Overhead Squats (115/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

scaling options
ADVANCED
15 Deadlifts (275/185lbs)
Run 400m
15 KB swings (2/1.5pood)
Run 400m
15 Overhead Squats (115/75lbs)
Run 400m
15 Burpees
Run 400m
15 Pullups (Chest to Bar)
Run 400m
15 Box jumps (24”)
Run 400m
15 DB Squat Cleans (45/30lbs each)
Run 400m

INTERMEDIATE
20 Deadlifts (185-205/135-155lbs)
Run 400m
20 KB swings (1.5/1pood)
Run 400m
20 Overhead Squats (85-95/55-65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (20”)
Run 400m
20 DB Squat Cleans (20-25lbs each)
Run 400m

BEGINNER
12 Deadlifts (45-55 lbs)
Run 200-400m
12 KB swings (15-20 lbs)
Run 200-400m
12 Overhead Squats (pvc-25lbs)
Run 200-400m
12 Burpees
Run200- 400m
12 Pullups (beginning or assisted okay)
Run 200-400m
12 Box jumps (12-15”)
Run 200-400m
12 DB Squat Cleans (10-15lbs each)
Run 200-400m

Friday - 05NOV2010

Rx
Snatch one rep every minute on the minute for 15 minutes.

scaling options
this workout is self-scaling

Thursday - 04NOV2010

RX
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

scaling options
ADVANCED/INTERMEDIATE
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.

BEGINNER
“Barbie”
Five rounds, each for time of:
5 Pull-ups/Jumping Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round.

Wednesday - 03NOV2010

RX
21-15-9 rep scheme, for time of:
Wallball, 20 pound ball
Row, for calories
Burpees
Women - 14#

scaling options
ADVANCED
21-15-9 rep scheme, for time of:
Wallball, 10-12 pound ball
Row, for calories
Burpees

INTERMEDIATE
15-12-9 rep scheme, for time of:
Wallball, 10-12 pound ball
Row, for calories
Burpees

BEGINNER
15-12-9 rep scheme, for time of:
Wallball, 8 pound ball
Row, for calories
Burpees

Tuesday - 02NOV2010

RX
155/135 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

scaling options
ADVANCED
135/90 pound Squat Clean and Jerk, 30 reps

INTERMEDIATE
115/75 pound Squat Clean and Jerk, 30 reps

BEGINNER
65/45 pound Squat Clean and Jerk, 20 reps

Monday - 01NOV2010

RX
Complete AMRAP 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Women: 14 pound ball

scaling options:
ADVANCED/INTERMEDIATE
Complete AMRAP 20 minutes of:
10 Wallball shots, 12-14 pound ball
10 Sit-ups
10 Back extensions

BEGINNER
Complete AMRAP 15 minutes of:
10 Wallball shots, 8-10 pound ball
10 Sit-ups
10 Back extensions

Friday - 29OCT2010

RX
Run 5k

scaling options:
BEGINNER
Run 1-2 miles depending on ability

Thursday - 28OCT2010

Complete As Many Rounds As Possible (AMRAP) 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
Women - 65#

scaling options:
ADVANCED/INTERMEDIATE
Complete as many rounds as possible 20 minutes of:
65 pound Squat snatch, 10 reps
10 Ring dips (15 Dips sub if unable to do ring dips)
10 Knees to elbows
Women - 35-45#

BEGINNER
Complete as many rounds as possible 12 minutes of:
pvc-15 pound Squat snatch, 10 reps
10 Dips (assisted okay)
10 Knees raises

Wednesday - 27OCT2010

RX
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Scaling options:
BEGINNER
7-10 rounds for load and time of:
1 Clean and Jerk
3 Pull-ups (beginner or assisted okay)
5 Push-ups
7 Squats
pick a weight you can clean with good form and a set number that won’t leave you crippled tomorrow.

Tuesday - 26OCT2010

RX
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Women - 155/95

Scaling options:
ADVANCED
15-12-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Women - 155/95

INTERMEDIATE
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat
Women - 115-135/55-65

BEGINNER
15-12-9 reps of:
35-65 pound Deadlift
25 pound Overhead squat

Monday - 25OCT2010

Aaron's last day at the lunch WOD. Showup and throwdown.

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Women - 14#

Beginners:
Five rounds for time of:
10 Wallball shots, 8-10 pound ball
10 Pull-ups (beginner or assisted okay)

Friday - 22OCT2010

“Brenton “
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Beginners:
Three rounds for time of:
Bear crawl 50 feet
Standing broad-jump, 50 feet
Do three Burpees or five squat thrusts after every five broad-jumps.

Thursday - 21OCT2010

Thruster

1-1-1-1-1-1-1 reps

Self scaling.

WEdnesday - 20OCT2010

“Bulger”

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Women - 95#

Advanced:
Seven rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Intermediate:
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (or 14 progressions)

Women - 65#

Beginners:
Five rounds of:
Run 150 meters
7 Pull-ups (beginner or assisted okay)
25-45 pound Front squat, 7 reps (if your air squat is atrocious work on that rather than front squats)
7 Handstand push-ups (or progressions)

Tuesday - 19OCT2010

“Forrest”

RX

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Advanced:
Three rounds for time of:
20 Tuck pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Intermediate:
Three rounds for time of:
10 Tuck pull-ups
15 Toes to bar
30 Burpees
Run 800 meters

Beginners:
Three rounds for time of:
10 Pull-ups (Beginner or assisted)
15 Knee raises
20 Burpees
Run 200-400 meters

Monday - 18OCT2010

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Everybody is RX today. Put some weight on the bar and get it up.

Friday - 15OCT2010

RX

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Women - 95#

Intermediate:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Women - 65#

Beginner:
Three rounds for time of:
15-35 pound Hang power cleans, 10 reps
10 Burpees

Thursday - 14OCT2010

RX
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
women - 14#

Intermediate:
For time:
50 Wall ball shots, 14 pound ball
10 Seated muscle ups
40 Wall ball shots, 14 pound ball
8 Seated muscle-ups
30 Wall ball shots, 14 pound ball
6 Seated muscle-ups
20 Wall ball shots, 14 pound ball
4 Seated muscle-ups
10 Wall ball shots, 14 pound ball
2 Seated muscle-ups

women - 10#

Beginners:
25 Wall ball shots, 6-8 pound ball
5 Muscle-ups
20 Wall ball shots, 6-8 pound ball
4 Muscle-ups
15 Wall ball shots, 6-8 pound ball
3 Muscle-ups
10 Wall ball shots, 6-8 pound ball
2 Muscle-ups
5 Wall ball shots, 6-8 pound ball
1 Muscle-ups

Wednesday - 13OCT2010

Snatch balance
1-1-1-1-1-1-1

For those of you unfamiliar with the movement here is a video.

http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.wmv

http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.mov

Tuesday - 12OCT2010

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is "calories".

Beginners:
Cut the work in half!(4 rounds per Tabata)

Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

Monday - 11OCT2010

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Today if you can handstand walk you are a RX. Chip away at this until you get the required distance.

A couple of ideas if you are not able to handstand walk:
1. If you lack the strength to handstand walk, do 100 handstand pushups, concentrating on a hollow body.
2. Kick up to a wall lift one hand and tap your chest. Count one step for every tap
3. Wheelbarrow walk the required distance

4. Handstand holds, on a wall or freestanding, as much time as you can accumulate in 10 minutes.

Friday - 8OCT2010

Front squat
1-1-1-1-1-1-1 reps

Self scaling, time to work on a super upright posture and get strong!

Thursday - 7OCT2010

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Women - 1 pood

Intermediate:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds)
Right-arm Kettlebell snatch, 1 pood (32 pounds)
Pull-ups

Women - 24 pounds

Beginners:
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, 10-15 pound
Right-arm Kettlebell snatch, 10-15 pound
Pull-ups (Beginner or assisted okay)

Wednesday - 6OCT2010

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

This one is self-scaling. Everybody get after it...

Post load(s) to comments.

Tuesday - 5OCT2010

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Women - 65-80-95-110-135

Intermediate:
95 pound Back squat, 25 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 20 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 15 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 10 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 5 reps
15 ft Rope Climb, 1 ascent

Women - 65-80-95-110-135

Sub 2/1 beginners rope climbs if unable to climb a rope

Beginners:
3-5 rounds
10 Back squats, 25-65#
3 Beginner rope climbs

Monday - 4OCT2010

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Beginners:
Run 800 M
Row 1K
Run 800 M

Thursday - 30SEP2010

“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Advanced:
Three rounds for time of:
7 Muscle-ups
21 Burpees

Intermediate:
Five rounds for time of:
5 Seated Muscle-ups (or progression of your choosing)
15 Burpees

Beginner:
Three rounds for time of:
5 Seated or Squat Muscle-ups (or progression of your choosing)
12 Burpees

Wednesday - 28SEP2010

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Enlarge image

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Women - 85lb PP, 1.0 pood KB, 24” box

Advanced:
Complete as many rounds as possible in 15 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Women - 85lb PP, 1.0 pood KB, 24” box

Intermediate:
Complete as many rounds as possible in 20 minutes of:
80 pound Push press, 10 reps
10 KB Swings, 1.0 pood
10 Box jumps, 20 inch box

Women - 50lb PP, 20 pound KB, 20” box

Beginners:
Complete as many rounds as possible in 12-15 minutes of:
15-25 pound Push press, 10 reps
10 KB Swings, 10-15#
10 Box jumps, 12-15 inch box (Step ups allowed)

Tuesday - 28SEP2010

RX:

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Women - 95#

Advanced:
Seven rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

or

Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups

Women - 95#

Intermediate:
Ten rounds for time of:
75-95 pound Deadlift, 10 reps
10 push-ups

Women - 55-65#

Beginners:
Five rounds for time of:
25-45 pound Deadlift, 10 reps
10 push-ups (Progressions okay)

MONDAY - 27SEP2010

"Death by Pullup"

RX

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up.

Post number of minutes completed to comments.

This workout is self-scaling.

Beginners:
You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that.

Friday - 22SEP2010

RX:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Intermediate:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
1 Rope climb ascents

Beginners:
For time:
15 Walking lunge steps
12 Pull-ups (Combination of pu, beginning pu’s and assisted pu’s)
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs

Thursday - 23SEP2010

We are bumping the chipper to Friday!

Shoulder Press 3-3-3-3-3-3-3

No scaling this one. Put on some weight and press it!

Wednesday - 22SEP2010

“Michael”

RX

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Advanced:

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Intermediate:

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Beginners:

Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

Tuesday - 21SEP2010

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

If you can do HSPUs, then you're RX.

All others, pick a deadlift weight and then a HSPU progression.
http://media.crossfit.com/kids/HandstandPushups.wmv

Monday - 20SEP2010

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Good news, everybody should be able to RX this one!

Friday - 17SEP2010

RX
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Women - 115

Advanced:
Three rounds, 9-6-and 3 reps, for time of:
155 pound barbell Thrusters
Muscle-Up

Women - 105

Intermediate:
Three rounds, 9-6-and 3 reps, for time of:
115-135 pound barbell Thrusters
Muscle-Up (Seated or Jumping okay)

Women - 70-85

Beginners:
Three rounds, 9-6-and 3 reps, for time of:
15-25 pound barbell Thrusters
Muscle-Up (Squat muscle up)

Thursday - 16SEP2010

“Kelly”

RX:

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

Intermediate:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24/20 inch box
15 Wall ball shots, 20/14 pound ball

or

Three rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

Beginners:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24/20 inch box
15 Wall ball shots, 14-20 pound ball

Post time to comments.

Wednesday - 15SEP2010

RX

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8’ off the ground and the second 4” off the ground.

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

Advanced:
Complete three rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

or

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 4 reps
9 Ring Push-ups

Intermediate:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight arms and one leg straight, 5 reps
10 Ring Push-ups
* switch legs each rep

Beginners:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight arms and tucked legs, 3-5 reps
5-10 Push-ups

Tuesday - 14SEP2010

"Heavy Fran"

RX

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Women:
95# Thrusters
30# Pull ups

Intermediate: (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups

Women:
65# Thrusters
15# Pull ups

Beginners:
Three rounds, 15-12-and 9 reps, for time of:
20-45# Thrusters
Pull ups or beginner pull ups

Monday - 13SEP2010

“The Seven”

RX
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Women
95# thrusters
200# deadlift
1.5 pood kettlebell

Advanced:
Five rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Women
95# thrusters
200# deadlift
1.5 pood kettlebell

Intermediate:
Five rounds for time of:
7 Handstand push-ups or progressions
95 pound Thruster, 7 reps
7 Knees to elbows
185-205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

Women
65# thrusters
95-125 deadlift
1 pood kettlebell

Beginners:
Five rounds for time of:
7 Handstand push-ups (progressions okay)
10-25 pound Thruster, 7 reps
7 Knees raises
15-45 pound Deadlift, 7 reps
7 Squat thrusts
7 Kettlebell swings, 5-15 pound
7 Pull-ups (beginner or assisted)

Friday - 10SEP2010

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Enlarge image

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

women 35#

Advanced:
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 20 reps
20 Burpees

Women - 35

-or-

Three rounds for time of:
Run 800 meters
40 pound Dumbbell squat cleans, 30 reps
30 Burpees

Women - 30

Intermediate:
Three rounds for time of:
Run 800 meters
35 pound Dumbbell squat cleans, 20 reps
20 Burpees

Women - 20

Beginners:
Three rounds for time of:
Run 400 meters
5-15 pound Dumbbell squat cleans, 15 reps
15 Burpees

Thursday - 9SEP2010

"Fran"
RX
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Women use 65#’s

Intermediate:
21-15-9 reps of:
65/45 pound thrusters
Pullups(modifications okay)

OR

12-9-6 reps of:
95/65 pound thrusters
Pullups(No modifications)

Beginners:
15-10-5 reps of:
10-35 pound thrusters
Pullups or progressions(Jumping, bands, ring rows, etc.)

I will be down at Shafter for Thursday and Friday is won't be around for the lunch WOD, but I expect to see some work put in. Do. Work.

Wednesday - 08SEP2010

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Women - 95lbs, 20” box

Intermediate:
Five rounds for time of:
Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box

Women-65#

Beginners:
Three rounds for time of:
Row 250 meters
10-35 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 12-15 inch box

Tuesday - 7SEP2010

Overhead Squat 3-3-3-3-3 reps

If you are unfamiliar with the lift or your air squat is still poor then grab you pvc or broomstick and give this a shot. Increase the weight slowly and only when sound and proper mechanics
are present.
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv
http://media.crossfit.com/cf-video/Overhead_Squat.wmv
and some motivation….
Nicole Body weight OHS

http://media.crossfit.com/cf-video/CrossFit_NicoleBWx15OHS.wmv
even more motivation from a kid, because 30 is the new 15.

http://www.brandxmartialarts.com/videos/ConnorOHSrace.wmv

http://www.brandxmartialarts.com/videos/ConnorOHSrace.mov

Monday - 6SEP2010

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

Enlarge image

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Intermediate:
35 Strict Pull-ups
70 Push-ups, release hands from floor at the bottom
Run 5K

Beginner:
10-20 Strict Pull-ups (If you cannot do strict pull ups, do beginner or assisted pull ups)
25-35 Push-ups, release hands from floor at the bottom
Run 1-2K

Friday - 3SEP2010

"Linda"

RX

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Intermediate:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Beginners:
Scale the weight back and drop the sets as shown above.

Thursday - 2SEP2010

Split Jerk 1-1-1-1-1-1-1 reps

If you are new to this lift work on your technique. Here are a couple of videos:
http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv
http://www.exrx.net/WeightExercises/OlympicLifts/SplitJerk.html

Wednesday - 01SEP2010

RX
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
women - 65#

Advanced:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

women - 45#

Intermediate:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

women - 25#

Beginner:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps

Tuesday - 31AUG2010

Back Squat 3-3-3-3-3 reps

Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.

http://media.crossfit.com/cf-video/backsquat.mpg

http://www.youtube.com/watch?v=1u9vCOvJMdk

Monday - 30AUG2010

RX
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Women - 55#

Intermediate
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push jerk, 55 pounds

Women - 30#

Beginners
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 10-25 pounds
Push jerk, 10-25 pounds

Friday - 27AUG2010

RX:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Advanced:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Intermediate:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

Beginner:
21 Pull-ups (Beginner or assisted oaky)
21 Handstand Push-ups progressions
15 Pull-ups (Beginner or assisted oaky)
15 Handstand Push-ups progressions
9 Pull-ups (Beginner or assisted oaky)
9 Handstand Push-ups progressions

Post scaling and time to comments.

Thursday - 26AUG2010

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This workout is self scaling. If you don't have muscle-ups or access to rings, substitute 3 pull-up(or progressions) and 3 dips(or progressions) for every one muscle-up.

Post score to comments.

Wednesday - 25AUG2010

RX:
Tie a five-pound plate to hang an honest 18” above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Intermediate:
Tie a five-pound plate to hang an honest 12” above your tiptoe reach and complete 5 rounds for time of:
30 Jump and touch
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

Beginners:
Tie a five-pound plate to hang an honest 8” above your tiptoe reach and complete 3 rounds for time of:
30 Jump and touch
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups (beginner or assisted okay)

Tuesday - 24AUG2010

RX, Intermediate:
400m Walking Lunge

Beginners:
200m Walking Lunge

Monday - 23AUG2010

RX
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Intermediate
25-20-15-10 rep rounds of:
Burpees
Box jumps, 20 inch box
Toes to bar

Beginners
20-15 and 10 rep rounds of:
Burpees
Box jumps,12-15 inch box
Toes to bar

Toes to bar progressions
Toes to bar legs straight no kip
Toes to bar legs straight kipped
Toes to bar legs slightly bent no kip
Toes to bar legs slightly bent kipped
Toes to bar legs extremely bent kipped
Toes near bar
Toes nowhere near bar
Can’t even move toes in the direction of the bar
Knees above parallel
Knees below parallel
Knees barely move
I’m trying to move my knees up, REALLY, but it looks like I’m just hanging here
I can’t hang on the bar so I’m laying on the ground rolling my legs up towards my head

Friday - 20AUG2010

RX
Three rounds for time of:

15 ft Rope Climb, 5 ascents

21 Ring dips

50 Squats

Intermediate:
Three rounds for time of:
15 ft Rope Climb, 3 ascents or 6 Beginner rope climbs
15 Ring dips or 25 Bar dips
35 Squat

Beginner:
Three rounds for time of:
15 ft Rope Climb, 1 ascents or 3 beginner rope climbs
10 Dips or 15 assisted or bench dips
20 Squat

Post scaling and time to comments.

Thursday - 19AUG2010

"Nate"
RX
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups(No rings? No muscle ups? Sub 5 pullups and dips for every 1 muscle up)
4 Handstand Push-ups
8 2-Pood/1.5 pood Kettlebell swings

Advanced:
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood/1.5 pood Kettlebell swings
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips

Intermediate:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood/1 pood Kettlebell swings
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Beginner:
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg/8kg Kettlebell swings

Wednesday - 18AUG2010

15 rounds for total distance of:



Sprint 20 seconds

Rest 40 seconds

Start each round at previous round's end point.


No scaling. If you need to jog, jog. If you need to walk, walk. When you have to crawl, crawl. Just get up and do it again.



Post total distance to comments.

Tuesday - 17AUG2010

RX
Three rounds for time of:
30 Wallball shots, 20/14 pound ball (10.5 foot target)
75/45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Advanced
Three rounds for time of:
30 Wallball shots, 12-15/8-10 pound ball (10.5 foot target)
45/30 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Beginner
Three rounds for time of:
20 Wallball shots, 4-6 pound ball (10.5 foot target)
PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
If your overhead squat is atrocious you might consider subbing power snatches in this workout

Post scaling and time to comments.

Monday - 16AUG2010

RX
Weighted pull-ups 1-1-1-1-1-1-1 reps

Pick your poison on loading. Annotate if you are using a assault pack,a waist belt, or dumbbells in the ankles.

If you cannot do a pull ups today practice strict beginner or assisted pull ups. I recommend the following rep scheme: 5-5-3-3-1-1-1. Annotate what resistance you used, and continue your quest towards strict pull ups.

As always, post loads to comments.

.....and programming is back!

I take back what I said. This will be the affiliate programming, posted here Monday through Friday. Come and get some!

New 1800 class format!

Starting next Monday, 26JULY, the 1800 class on Mondays and Wednesdays will become a CrossFit for beginners class. Scaled WODs, lots of instruction. We can also accommodate a wide variety of injured personnel. No excuses! come on out, get better at life. If you know someone who is looking to get into Crossfittery, this is their chance! Send 'em our way, we'll hook you up.

If you aren't a beginner, you are still more than welcome to come out. I've got something for you too...

Aaron

A word about programming...

So I've decided to stop posting programming on this site. We usually as a rule follow main site programming plus or minus a day or two due to the weekends. The 1600 class usually follows CF Alexandria programming. This may stop in the future as our program at KeKoa CrossFit matures, but for now, if you want to know the WOD we are doing, just show up!

Aaron

Monday - 12JUL2010

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Scale appropriately.

Post time to comments.

Friday - 9JUL2010

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Scale appropriately.

Post rounds completed to comments.

Enlarge image

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

Thursday - 8JUL2010

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Wednesday - 7JUL2010

For time:

225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Scale appropriately.

Post time to comments.

Tuesday - 6JUL2010

"Luce"

Wearing a 20 pound vest, three rounds for time of:

1K Run
10 Muscle-ups
100 Squats

Scale appropriately.

Post time to comments.

Enlarge image

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Monday - 5JUL2010

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

Post rounds completed to comments.

Friday - 01JUL2010

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Post time to comments

Wednesday - 30JUN2010

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Tuesday - 29JUN2010

Set a cone at 20 meters.

Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Post time to comments.

Monday - 28JUN2010

Five rounds for load and time of:

Deadlift, 5 reps
5 Ring handstand push-ups

Post shennanigans to comments..

Don't forget, 1800 kettlebell clinic with a WOD!

Friday - 25JUN2010

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments.

Thursday - 24JUNE2010

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps
30 GHD situps


Post time to comments.

Wednesday - 23JUN2010

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Post time to comments.

Enlarge image

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Tuesday - 22JUN2010

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Monday - 21JUN2010

Overhead Squat

1-1-1-1-1-1-1 reps

Post loads to comments.

Don't forget, we have Edward Ho coming in for the 1800 class for a kettlebell skills workshop, followed by a KB-centric WOD. "Swing" on by...

Friday - 18JUN2010

Ten rounds, each for time of:

100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Thursday - 17JUN2010

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Scale appropriately

Post time to comments.

Wednesday - 16JUN2010

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Scale appropriately.

Post time to comments.

Tuesday - 15JUN2010

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Scale appropriately.

Post time to comments.

Monday - 14JUN2010

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scale appropriately.

Post time to comments.

Updated class times!!!

You wanted it, you got it.

So based on the poll on the blog page, 1800 is the big winner! This means starting 14JUNE2010, we will have a M, W, F class at 1800 at Martinez Gym. Starting Monday, 21JUNE we will have Edward Ho coming in to assist and help out with some kettlebell skills. Because there is nothing funner than throwing around a big lump of metal.

The 1145 class isn't "quite" going away. Recently, it has degenerated into a lunchtime, mainsite programming throwdown between Nate and Aaron. If there is a workout posted on www.crossfit.com, then we will be there. Alibis for the weekend: If you're going to come, give Aaron a call on his cell to make sure they will actually be at the gym and not at the track or elsewhere. Other people show up at random, and are still welcome, but we won't spend as much time on the skill development. The class will consist of a warmup, then the WOD. So you now have three times a day(Tuesday and Thursday withstanding) to come and get in the best shape of your life.

Thanks again to everybody who has participated in this venture, you make the box everything it is.

Aaron

Frday - 11JUN2010

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Thursday - 10JUN2010

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Wednesday - 9JUN2010

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Scale appropriately.

Post rounds and fractions of rounds to comments.

Tuesday - 8JUN2010

For time:

Row 30 calories
95 pound Thruster, 30 reps
30 Pullups
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 Pullups
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
10 Pullups
10 Kettlebell swings, 1.5 pood

Scale appropriately.

Post time to comments.

Monday - 7JUN2010

South Central Regional Event 4

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

Scale appropriately.

Post time to comments.

Thursday - 3JUN2010

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Wednesday - 2JUN2010

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Tuesday - 1JUN2010

Shoulder Press

5-5-5-5-5

Post loads to comments.

Monday - 30MAY2010

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post time to comments.

Enlarge image

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Friday - 28MAY2010

"Nutts"

For time:
10 Handstand push-ups
250(205) pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20(14) pounds, 10'
200 Double-unders
Run 400 meters with a 45(25)lb plate

Post times to comments.

Thursday - 27MAY2010

Strength:
Press
5-5-5-5-5

WOD:
4 Rounds of:
400m Run
6 Power Snatch (M=95lb/W=65lb)
12 Box Jump (24″)

Post loads and times to comments.

Wednesday - 26MAY2010

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Post time to comments.

Tuesday - 25MAY2010

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups

Post time to comments.

Monday - 24MAY2010

Deadlift
5-5-3-3-1-1-1

Then
Row 500m Time Trial(Break 1:35!!)

Post loads and time to comments.

Friday - 21MAY2010

Strength:
Press
3-3-3-3-3

WOD (Metabolic):
3K Row

Post time to comments.

Thursday - 20MAY2010

Strength:
Front Squat
5-5-5-5-5

WOD (Gymnastic/Weightlifting):
"Diane"
21-15-9 reps of:
Deadlift (225/185lb)
Handstand Pushups

Post time to comments.

Wednesday - 19MAY2010

"Eva"
5 rounds for time of:
800m Run
30 Kettlebell Swings (2/1.5 pood)
30 Pullups

Scale appropriately party people, scale appropriately.

Post time to comments.

Or you could swing for the fences like Matt...

Tuesday - 18MAY2010

Strength:
Deadlift
5-5-5-5-5

WOD (Weightlifting/Metabolic):
21-15-9 reps for time of:
Overhead Squat (95/65lb)
Row for Calories

Post time to comments.

Monday - 17MAY2010

Strength:
Back Squat
3-3-3-3-3

WOD (Gymnastics)
5 rounds for time:
15 Pullups
15 Squats
15 Box Jumps
15 Double Unders
15 Pushups

Additional Class Times!!!

Big Matt has volunteered his time to run a 1600 class, Monday through Friday! Going hot 17MAY2010. Come and get some.

Friday - 14MAY2010

Warmup:
Burgener Warmup
1 round of 5 reps per movement
1 round of 2 reps per movement with weight(45/15lb)

Strength:
Front Squat
3-3-3-3-3

WOD:
"Randy"
75x 75lb. Snatch

Post time to comments

Thursday - 13MAY2010

Strength:
Press
5-5-5-5-5

WOD:
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Post time to comments

Wednesday - 12MAY2010

Warmup:
Do 10 of each of the below exercises

WOD

"Dirty Thirty"
Row 30 Calories
30 Wallballs(20/14)
30 Box Jumps
30 Back Extensions
30 Situps
30 Pushups
30 Knees to Elbows
30 KB Swings (53/35)
Row 30 Calories

Cool down and stretch with Nate.

Tuesday - 11MAY2010

Back Squat
5-5-5-5-5

WOD
10 to 1 reps of 135(95)lb Clean/Jerk
1 to 10 reps of GHD Sit ups

Scale appropriately and post time to comments.

Monday - 10MAY2010

Warm up:
2 rounds
5 Pass Through
10 Overhead Squats
10 Good Mornings
10 Push ups
5 Kips
5 Pull ups
5 Dips
30 seconds Sampson Stretch each side

Strength:
5-5-5-5-5
Deadlift

WOD (Metabolic programming):
3 Rounds for time:
400M Row
21 Sit ups
12 Wall balls

Nate has volunteered to lead a end of class, flexibility/mobility cool down/stretch session. Looking forward to it.

Friday - 7MAY2010

Warmup:
We'll figure it out when we get there. There will be some instruction on kipping, as well as muscle up progression.

WOD (gymnastics programming)
You get to choose!

5 rounds for time:
3 L-pullups
5 dead hang pullups
10 Kipping pullups

I'll bring bands in for assisted pullups if you need them

OR

30 Muscle ups for time.

I know some cats are dying to get the rings out.

Thursday - 6MAY2010

Ummm, rest day?

Twice in one week. I need to get with it.

Wednesday - 5MAY2010

Warmup:
3 rounds, 7-10 reps each:
Back Extensions (Explosive extension, drop down to bottom position slowly)
Jumping Pullups (Full extension at bottom, pull to armpits/chest at top)
Squat drops (From standing with feet under hips, snap feet to squat width and drop to full depth. Hold for a second or two and press up.)
Sampson stretch, 30 seconds each side at end of each round.

WOD (WMG Programming)
21-15-9
Squats reps
Medicine Ball Clean (20/14) reps
Push Press (95/65) reps
Row for calories

Post time to comments...

Tuesday - 4MAY2010

Better late than never?

Deadlift
5-5-5-5-5

WOD
50, 40, 30, 20, 10 reps for time of:
Situps
Double Unders

Post time to comments.

Monday - 03MAY2010

Warmup:
3 rounds 7 reps each of:
Back Extensions
Situps
Box Jumps
Squats

WOD (wieghtlifting programming)
Back Squat
5-5-3-3-1-1-1

We're going to finish it out with some kipping practice, then a max rep set of pullups.

Post loads and max set to comments.

Friday - 30APR2010

WOD (Metcon programming)
8 rounds for max calories:
Row 60 seconds on, 30 seconds off

Post calories per round and total to comments

Thursday Classes CANCELLED

Until further notice, the Thursday 1145 class will be cancelled. The coach had some work times change and can no longer make it. As soon as we have another coach, the class will be back on.

Aaron

Thursday - 29APR2010

Warmup:
2 rounds CrossFit Warmup
10 reps of pullups, dips, squats, back extensions, GHD situps
Add 5 pass throughs and 5 hand stand push ups per round.

Then
Use 5 minutes to find your max box jump height.

WOD(Gymanstics, Weightlifting programming)
"Fran"!!!
21-15-9 reps for time of:
Pullups
Thrusters (95/65lb.)

I'll make sure Maria is going to be there, but I should b e able to make it if she's not. Stay tuned on the Facebook page.
Let's see what the new KeKoa CrossFit Fran record is! I think if Matt shows up, it could be pretty low...

Wednesday - 28APR2010

Warmup
3 rounds
5 Handstand Pushups
10 squats
15 Back Extensions

WOD (Weightlifting, Gymnastics, MetCon)
10,9,8,7,6,5,4,3,2,1 reps of:
Heavy KB Swings(2/1.5 pood)
Jump Lunges
Push Press (135/95lb.)

We'll probably have to run a couple of heats at the 1145 class. I know everybody is anxious to get at the heavy end of the kettlebells....

Post time to comments.