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
Thursday, July 22, 2010
Wednesday, July 14, 2010
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
Aaron
Sunday, July 11, 2010
Monday - 12JUL2010
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
Scale appropriately.
Post time to comments.
Thursday, July 8, 2010
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.
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.
Wednesday, July 7, 2010
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.
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.
Tuesday, July 6, 2010
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.
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.
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, July 5, 2010
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, July 2, 2010
Friday - 01JUL2010
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
Post time to comments
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