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