TUESDAY- 20DEC11

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5/1 pood
40 Double-unders

INTERMEDIATE
Three rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5/1 pood
40 Double-unders

-or-

Five rounds for time of:
10 Pull-ups
20 Kettlebell swings, 1.5/1 pood
30 Double-unders

BEGINNERS
Three rounds for time of:
15 Pull-ups
20 Kettlebell swings, 12-20 pounds
25 Double-unders

If you cannot do pull ups, sub jumping pull-ups today instead of banded
If you cannot do double unders, sub tuck jumps 

MONDAY -19DEC11

Three rounds for time of:

7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

INTERMEDIATE
Three rounds for time of:
3 Muscle-ups
20-25 pound Dumbbell thruster, 21 reps

      -or-

Three rounds for time of:
7 Muscle-up progressions
20-25 pound Dumbbell thruster, 21 reps

BEGINNER
Three rounds for time of:
3 Muscle-up progressions
10-15 pound Dumbbell thruster, 15 reps

FRIDAY - 16DEC11

Deadlift 5-5-5-5-5

Everyone does Rx today.

Use the following link to make an ICE comment regarding anything Martinez Gym.  In the past they have been very receptive to our comments.  Please be considerate, use constructive criticism and be as specific as possible when making requests or suggestions.
http://ice.disa.mil/index.cfm?fa=card&sp=2508&s=46&dep=*DoD&sc=15

THURSDAY-15DEC11

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm

15 Toes to bar

INTERMEDIATE
Three rounds for time of:
20-25 pound Dumbbell squat snatch, 15 reps, right arm
15 Sit-ups
20-25 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

BEGINNER
Three rounds for time of:
5-15 pound Dumbbell squat snatch, 15 reps, right arm
15 Sit-ups
5-15 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

WEDNESDAY -14DEC11

Seven rounds for time of:
205/135 pound Clean, 3 reps
4 Ring handstand push-ups

ADVANCED

Seven rounds for time of:
135/95 pound Clean, 3 reps
4 Handstand Push-ups

INTERMEDIATE
Five rounds for time of:
95/65 pound Clean, 3 reps
8 Handstand push-up progressions

BEGINNER
Five rounds for time of:
Clean, 3 reps - choose weight
4 Handstand push-up progressions

Tuesday-13DEC11

Complete as many rounds as you can in 20 minutes of:

Run 400 meters
Deadlift 155/115 pounds, 21 reps

ADVANCED
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 135/95 pounds, 21 reps

INTERMEDIATE
Complete as many rounds as you can in 20 minutes of:
Run 400 meters

Deadlift 95/65 pounds, 21 reps

BEGINNERS
Complete as many rounds as you can in 15 minutes of:
Run 400 meters

Deadlift 21 reps- choose weight

then 

Resting 60 seconds between sets: 

Bench press 2-2-2-2-2-2-2-2-2-2

Monday- 12DEC11

“Wood”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24” box
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps
Rest 1 minute

Pack
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 20” box
65/45 pound Sumo-deadlift high-pull, 10 reps
65/45 pound Thruster, 10 reps
Rest 1 minute

Puppies
3 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 12-15” box
15-25pound Sumo-deadlift high-pull, 10 reps
15-25 pound Thruster, 10 reps
Rest 1 minute

FRIDAY - 9DEC11

“Eva”

Five rounds for time of:
Run 800 meters
2/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

ADVANCED
Five rounds for time of:
Run 800 meters
2/1.5 pood Kettlebell swing, 20 reps
20 Pull-ups

INTERMEDIATE
Four rounds for time of:
Run 600 meters
1/.75 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

BEGINNERS
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Banded Pull-ups

Thursday - 8 DEC 11

Clean and Jerk

1-1-1-1-1-1-1

then

AMRAP 20 Min

250 m row

25 Push-ups

Wednesday -7DEC11

Complete as many rounds in fifteen minutes of:

30 Pull-ups
20 Wall ball shots, 20/12 pound ball
Run 200 meters

INTERMEDIATE

Complete as many rounds in fifteen minutes of:
20 Pull-ups
20 Wall ball shots, 14/10 pound ball
Run 200 meters

BEGINNER

Complete as many rounds in ten minutes of:
10 pull-ups banded
20 Wall ball shots, 5-8 pound ball (8’ target)
Run 200 meters

Tuesday-6DEC11

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Scaling

Hold chin over bar for 10 sec instead of hanging ring extensions

Scale the weight on sots press as needed.  

Monday-5DEC11

Rx
21-15-9 reps of 225/155# Deadlift
Handstand Walk(in meters)

Scaling:

Scale deadlift weight as needed

If you can not do a freestanding handstand or walk on your hands, sub handstand shoulder taps.

If you can not do a handstand, bear crawl for the same distance.

Friday - 2 DEC 11

"MEGAN"
With partner
2 min max reps of wall climbs (both partners work for the full two minutes)
then immediately (w/o restarting timer) complete the following with your partner.  Only one person may be working at a time.
25 pistols alternating legs
35 pull-ups
45 push-ups
55 wallballs 20/12#
65 Deadlift 185/135#
75 Push Jerk 75/55#
85 Abmat sit-ups
95 Double unders

Post number of wall climbs and time to comments

Thursday - 1 DEC 11

Clean 1-1-1-1-1-1-1

Front Squat 2-2-2-2-2

Everyone does Rx today :)

Wednesday- 30 NOV 11

"Santora"
Three rounds for reps of:
155/115 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245/195 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute
Rest 1 minute

ADVANCED
Three rounds for reps of:
115/75 pound Squat cleans, 1 minute
20’ Shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute
195/135 pound Deadlifts, 1 minute
Burpees, 1 minute
115/75 pound Jerks, 1 minute
Rest 1 minute

INTERMEDIATE
Three rounds for reps of:
85/55 pound Squat cleans, 1 minute
20’ Shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute
135/95 pound Deadlifts, 1 minute
Burpees, 1 minute
85/55 pound Jerks, 1 minute
Rest 1 minute

BEGINNERS
Three rounds for reps of:
15-45 pound Squat cleans, 1 minute
20’ Shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute
45-65 pound Deadlifts, 1 minute
Burpees, 1 minute
15-45 pound Jerks, 1 minute
Rest 1 minute

as always work and place Mechanics first and foremost.  If your squat clean is atrocious lower the weight or sub power cleans.

TUESDAY - 29NOV11

For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.

ADVANCED
100 Burpee pull-ups
The bar should be at a height that you don’t have to jump to to reach
or
50 Burpee pull-ups
With the pull-up bar is approximately one foot above your reach.

INTERMEDIATE
50 Burpee pull-ups
The bar should be at a height that you don’t have to jump to to reach it

BEGINNERS
35 Burpees
35 Assisted pull ups

Monday - 28 NOV 11

"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, 2/12 pounds, 10'
200 Double-unders
Run 400 meters with a 45/25 lb plate
Post time to comments

ADVANCED
For time:
10 Handstand push-ups
205-225/155-185 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45/25 lb plate

INTERMEDIATE
For time:
10 Handstand push-ups (or Progressions)
135-185/95-135 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14/8 pounds, 10’
120 Double-unders
Run 400 meters with a 25/15lb plate

BEGINNERS
5 Handstand push-ups (or Progressions)
65-95 pound Deadlift, 10 reps
15 Box jumps, 12-20 inch box
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
25 Wallball shots, 14 pounds, 10’
30 Double-unders (or Tuck Jumps)
Run 400 meters with a 10-25lb plate

Holidays - 24 & 25 NOV 11

Due to Thanksgiving and Black Friday, Kekoa Crossfit will not be meeting.  On your own, do "Michael" one of the days.  Note: Martinez is closed on Thursday. 

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

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

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

If you do not have access to something to do back extensions on, substitute supermans instead.

Wednesday - 23 NOV 11

Three rounds, 15-12-and 9 reps, for time of:
135/95 pound barbell Thrusters
45/30 pound weighted Pull-ups
For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great.

ADVANCED (Those of you who normally do not do Fran with 95/65#s)
Three rounds, 15-12-and 9 reps, for time of:
95/65 pound barbell Thrusters
30/15 pound weighted Pull-ups

INTERMEDIATE
Three rounds, 15-12-and 9 reps, for time of:
65/45# Thrusters
Pull ups

BEGINNER
Three rounds, 15-12-and 9 reps, for time of:
45/25# Thrusters
Banded pull ups

We will not be meeting together on Thursday(Thanksgiving) or Friday (Black Friday).  Do "Michael" on your own one of the days.  

Tuesday - 22 NOV 11

Snatch balance 1-1-1-1-1-1-1
Snatch balance demo and explanation by the Burgeners http://vimeo.com/11682566

Everyone does Rx today.

Monday - 21 NOV 11

MEET AT CASTLE FIELD (the 1/2 mi track) TODAY AT 9:15.  
Three rounds for time of:
Run 800 meters
Rest 2 minutes

BEGINNERS
Three rounds for time of:
Run 400 meters
Rest 2 minutes

Friday - 18 NOV 11

Thruster 1-1-1-1-1-1-1 reps

Everyone does Rx today.  :)

Thursday - 17 NOV 11

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5/1 pood Turkish Get-up, 20 reps, alternating arms

INTERMEDIATE
For time:
Row 500 meters
20 inch Box jump, 35 reps
Push-ups, 35 reps
Sit-ups, 35 reps
Jumping pull-ups, 35 reps
Back extension, 35 reps
Dips, 35 reps
1/.75 pood Turkish Get-up, 25 reps, alternating arms

BEGINNER
For time:
Row 500 meters
20 inch Box jump, 20 reps
Push-ups, 20 reps (progressions okay)
Sit-ups, 20 reps
Jumping pull-ups, 20 reps
Back extension, 20 reps
Dips, 20 reps (assisted okay)
10-15 pound Turkish Get-ups

Wednesday - 16 NOV 11

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the runs. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.

ADVANCED
"Murphette"
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

INTERMEDIATE
For Time:
1/2 mile Run
35 Pull-ups (or banded)
70 Push-ups
120 Squats
1/2 mile Run

BEGINNER
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Tuesday - 15 NOV 11

“White”
Five rounds for time of:
15’ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters ( 2 laps in the gym)

Since we had no ropes, we subbed 10 alternating side pullups per round.

INTERMEDIATE
5 rounds
10 alternating side pull-ups with band
10 knees to elbows
21 walking lunges with 15lb plate overhead
Run 400m (2 laps in the gym) 

BEGINNER
5 rounds
10 alternating side pull-ups with band(s)
10 knees to waist height
21 walking lunges with desired weight (or hands) overhead
Run 400m (2 laps in the gym) 

Thursday - 10 NOV 11

Three rounds for time of:
30 Wallball shots, 20/12  pound ball (10.5 foot target)
75/45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

INTERMEDIATE
Three rounds for time of:
30 Wallball shots, 12/10 pound ball (10.5 foot target)
45/35 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

BEGINNERS
Three rounds for time of:
20 Wallball shots, 4-6 pound ball (10.5 foot target)
PVC 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

WEDNESDAY- 9 NOV 11

For time:
Row 300 meters
135/95 pound Push press, 20 reps
Row 300 meters
135/95 pound Push press, 15 reps
Row 300 meters
135/95 pound Push press, 10 reps
Row 300 meters
135/95 pound Push press, 5 reps

ADVANCED
115/80 pound push press

INTERMEDIATE
95/65 pound push press

BEGINNER
65/45 pound push press

Monday- 7 NOV 11

Set a cone at 20 meters. Five rounds for time of:
185/125 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20/12 pound ball
95/65 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.

ADVANCED
Set a cone at 20 meters.
Five rounds for time of:
135/95 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20/12 pound ball
65/45 pound barbells Farmer carry, 40 meters

INTERMEDIATE
Set a cone at 20 meters.
Five rounds for time of:
95/65 pound barbell Overhead walk, 40 meters
30 Wallball shots, 12/10 pound ball
45/35 pound barbells Farmer carry, 40 meters

BEGINNERS
Set a cone at 20 meters.
Three rounds for time of:
15-25 pound barbell Overhead walk, 40 meters
20 Wallball shots, 8-100 pound ball
10-15 pound barbells Farmer carry, 40 meters

Friday - 4 NOV 11

Three rounds for time of:
95/65 pound Overhead squat, 15 reps
15 L Pull-ups
95/65 pound Split-jerk, 15 reps
15 Knees to elbows
95/65 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds


ADVANCED

Three rounds for time of:
75/55 pound Overhead squat, 15 reps
15 L Pull-ups
75/55 pound Split-jerk, 15 reps
15 Knees to elbows
75/55 pound Hang clean, 15 reps
15 Back extensions, with 15 pounds


INTERMEDIATE
Three rounds for time of:
55/45 pound Overhead squat, 15 reps
15 L Pull-ups
55/45 pound Split-jerk, 15 reps
15 Knees to elbows
55/45 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds


BEGINNER
Three rounds for time of:
20-30 pound Overhead squat, 10 reps
10 Jumping or Beginner Pull-ups
20-30 pound Split-jerk, 10 reps
10 Knees to elbows
20-30 pound Hang clean, 10 reps
10 Back extensions

***Everyone: Do 3 rounds of Max L sits when finished.  Remember to stretch when you are done.

Thursday - 3 NOV 11

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

Everyone does Rx today.  Woot woot!

Wednesday - 2 NOV 11

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Tuesday - 1 NOV 11

"Tabata Fight Gone Bad"

Preform intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/55 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75/55 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.

INTERMEDIATE
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

BEGINNER
Wall-ball, 6-10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

The usual sub for rowing is SDHP.  Since SDHP are already in the WOD, we generally recommend Burpees.  Counting the number of Burpees tends to work out fine as a sub for cals rowed.

Happy Halloween

In honor or Halloween we will be meeting at the track today at 9:15 IN COSTUME for our workout. 

Friday- 28 OCT 11

Write some goals for yourself! 
Pick one thing off each list and make a goal for yourself.  The goal could be a number you want to do unbroken, a time you want to beat, a one rep max, a movement you want to complete as Rx. Just make it measurable (so you know when you've hit it) and achievable (so we can celebrate once you've made it).  Figure out a plan for how to get there and work at it everyday. If you need help, let me know.

Weighted
Deadlift
Clean
Snatch
Jerk
Press
Push Press
Bench Press
Squat(Back, Front, Overhead)
Kettlebell Swings

Body Weight
Squat
Pull-ups(kipping, butterfly, strict, weighted)
Push-ups
Dips (bars, rings)
Box Jumps
Burpees
Pistols
Double Unders
Handstand Push-ups
Muscle-up
Wallballs
Run
Row

Thursday - 27 OCT 11

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

BEGINNERS
Complete as many rounds as possible in 12 minutes of:
30 second plank hold
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

Check out this video demonstration of the movements
http://media.crossfit.com/cf-video/CrossFit_WOD111026_CFMaxim.mov

Wednesday - 26 OCT 11

Rx
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5/1 pood
Right-arm Kettlebell snatch, 1.5/1 pood
Pull-ups

INTERMEDIATE
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1/.75 pood
Right-arm Kettlebell snatch, 1/.75 pood
Pull-ups

BEGINNERS
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, choose weight
Right-arm Kettlebell snatch, choose weight
Pull-ups (Beginner or assisted okay)

Tuesday - 25 OCT 11

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

ADVANCED
10 rounds for time of:
3 Handstand push-ups
205/135 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

INTERMEDIATE
8 rounds for time of:
3 Handstand push-ups
185/115 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

BEGINNERS
6 rounds for time of:
3 Handstand push-ups progressions
Deadlift, 6 reps - choose weight
12 Pull-ups - use lightest band possible
15 Double-unders

Monday - 24 OCT 11

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

Everyone does Rx today :)

Friday - 21 OCT 11

Meet at the 1//2 mile track today (aka Castle Field)
From the gym, head towards Foote Gate and take a left at the last light before you exit the gate.  You will see the field when the roads comes to a T.

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.

Thursday- 20 OCT 11

Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders

INTERMEDIATE
Three rounds for time of
95/65 pound Overhead squat, 10 reps
50 Double-unders

BEGINNERS
Three rounds for time of:
pvc - 25 pound Overhead squat, 10 reps
25 Double-unders

If you are unable to do any double unders try subbing tuck jumps or side to side hops over a small barrier.  If you can do a few at a time but have no consistency, cut the number of double-unders down to 30 per round.

Wednesday-19 OCT 11

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

INTERMEDIATE
Three rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

BEGINNERS
Three rounds for time of:
Run 200 meters
10 Pull-ups (beginner or assisted okay)
Run 200 meters
10 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Tuesday-18 OCT 11

Five rounds for time of:
155/105 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5/1 pood

ADVANCED
Five rounds for time of:
135/95 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5/1 pood

INTERMEDIATE
Five rounds for time of:
95/65 pound Squat clean, 7 reps
14 Kettlebell swings, 1/.75 pood

BEGINNERS
Five rounds for time of:
25 pound Squat clean, 7 reps-sub hang power clean or power clean if necessary to maintain good technique
10 Kettlebell swings, choose weight

Monday - 17 OCT 11

Deadlift
1-1-1-1-1-1-1

Everyone is Rx today.

Barbells for Boobs!!

Registration time is here!
-Go to http://www.barbellsforboobs.com/ and search for Kekoa under the affiliate leader board
-Click Register Now
-Ignore the Map & Directions link. The event will be at Martinez Gym.
-Click Register for this Event and then View Cart
-Choose your Donation. $35 is the registration fee but, you are more than welcome to donate more. All proceeds go directly to MIA.
-Fill out all info. Shirts are not guaranteed but, the sooner you register, the more likely you are to get one.
-Click Confirm and proceed to payment.
-Fill in all CC info.
-When finished, if all is done correctly, it should take you to a confirmation page that says Thank You! at the top.
-You can go back to the leaderboard, find Kekoa, and click VIEW attendees. Your name should be there.

***If you have any problems, contact Andrea ASAP! (a.repine@gmail.com)***

Invite everyone you know. We are really excited to be hosting this event. Start practicing those Clean & Jerks!!

Friday, October 14

AMRAP 30min.
400m Run
10 L-pullups
15 Back Extensions with 25/15#
20 Situps with 25/15#

ADV
400m Run
10 tuck pullups (strict pullup with knees up), strict pullups or kipping L-pullups
15 Good Mornings with 25/15#
20 Situps with 25/15#

INT
400m Run
10 Strict pullups with a band
15 Good Mornings 15/10#
20 Situps 15/10#

BEG
400m Run
10 Strict pullups with a band
15 Good Mornings with the stick
20 Situps

Thursday, October 13

Tabata Double Unders
(if you didnt do them on Monday)
8 Rounds 20sec of work and 10sec of rest for Max Reps.
Your score is the lowest number of reps in any round.

AND

Max Lift Day!
Front Squats
2-2-2-2-2-2-2-2-2-2

Everyone is doing RX.

Wednesday- 12 OCT 11

Thank you Andrea for finding this lovely WOD
For time
25 Deadlift 225/155
25 Squat Clean & Jerks 135/95
25 Thrusters 115/75
25 Overhead squats 95/65
Men will load a 45 lb bar in the following order: 25# plate, 2-10# plates, 45# plate.
Women will load a 45 lb bar in the following order: 10# plate, 5# plate, 10# plate, (2-15# plates or 25# and 5#) This will enable you to strip a set of weights after each movement is complete.

INTERMEDIATE
Scale weight to something manageable but challenging do Rx rep scheme

BEGINNER
Scale weight to something manageable but challenging and scale reps to 15 per movement.

Tuesday-11 OCT 11

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
    OR
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your choice of girls and rounds completed to comments.

ADVANCED
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
-or-
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

INTERMEDIATE
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

BEGINNER
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

**** If you cannot do pull ups do not sub jumping pull ups.
If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead.

Columbus Day-10 OCT 11

Tabata Double-unders
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.

No scaling for this one guys.  If you can’t do double unders…..time to practice  :)

Friday - 7 OCT 11

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/12 pound ball

INTERMEDIATE

Five rounds for time of:
Run 400 meters
15 Box jump, 24/20 inch box
15 Wall ball shots, 20/12 pound ball


BEGINNER
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, choose height
15 Wall ball shots, choose weight

Thursday - 6 OCT 11

AMRAP 30
with partner
15 HSPU
30 Power Cleans 155/105#
45 Toes to Bar
60 Bar Facing Burpees
100 Thrusters 45/35#
 

Wednesday-5 OCT11

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35/25 pound dumbbells

ADVANCED
Five rounds for time of:
3 Handstand push-ups
6 Chest-to-bar pull-ups
12 Weighted walking lunges, 35/25 pound dumbbells
-or-
Three rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35/25 pound dumbbells

INTERMEDIATE
Three rounds for time of:
3 Handstand push-ups
6 Chest-to-bar pull-ups
12 Weighted walking lunges, 25/15 pound dumbbells
-or-
Three rounds for time of:
6 Handstand push-ups progressions
12 Pull-ups
24 Weighted walking lunges, 25/15 pound dumbbells

BEGINNERS
Four rounds for time of:
3 Handstand push-ups progressions
6 Pull-ups (assisted or beginner)
12 Weighted walking lunges, 10 pound dumbbells

Tuesday-4 OCT11

“Carse”
21-18-15-12-9-6-3 reps for time of:
95/65 pound Squat clean
Double-under
185/115 pound Deadlift
24/20” Box jump
Begin each round with a 50 meter Bear crawl.

INTERMEDIATE
18-15-12-9-6-3 reps for time of:
75/55 pound Squat clean
Double-under
135/95 pound Deadlift
24/20” Box jump
Begin each round with a 50 meter Bear crawl.

BEGINNERS
15-12-9-6-3 reps for time of:
15-30 pound Squat clean **
Double-under
45-65 pound Deadlift
15-20” Box jump
Begin each round with a 50 meter Bear crawl.
** if your front squat is terrible stick to power cleans

Monday-3OCT11

"Diane"
21-15-9
Deadlift 225/155
HSPU

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

BEGINNERS
21-15-9
Deadlift -scaled to ability
Bridged Handstand push-ups on feet

Affiliate Showdown

Come out and support Kekoa Crossfit at the Island Wide Affiliate Showdown on Sunday
If you have a Kekoa shirt wear it.  Otherwise, try to wear pink and/or black if you can.

Directions and other information can be found at http://showdown.hawaiivaloans.com/affiliates-2/

Friday-30SEP11

5 rounds for time
200m Run (1 lap in the gym)
12 KB Swings 2/1.5 pood
25 walking lunges

BEGINNER
choose a KB weight that is comfortable for you

Thursday-29SEP11

For time:
20 calorie Row
30 Wallball Shots, 20/12 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 105/70 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135/95 pounds
120 foot Sled pull, sled plus 165 pounds
Post time to comments.

INTERMEDIATE
20 calorie Row
30 Wallball Shots, 12/10 pound ball
20 Toes to bar
30 Box jumps, 20” box
20 Sumo-deadlit high-pull, 55/35 pound kettlebell
30 Burpees
20 Shoulder to overhead, 95/65 pounds
120 foot Sled pull, sled plus 105 pounds

BEGINNERS
10 calorie Row
20 Wallball Shots, 8/6 pound ball
10 Toes to bar
20 Box jumps, 12-16” box
10 Sumo-deadlit high-pull, 10-15 pound kettlebell
20 Burpees
10 Shoulder to overhead, 15-25 pounds
100 foot Sled pull, sled plus 65 pounds

Wednesday-28SEP11

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20/12 pound ball
10 Toes to bar
10 Box jumps, 24"/20" box
Post rounds completed to comments.

INTERMEDIATE
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 12/10 pound ball
10 Toes to bar
10 Box jumps, 20”/16" box

BEGINNERS
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 5-8 pound ball
10 Toes to bar (or hanging knee raises)
10 Box jumps, 12-16” box

Tuesday-27SEP11

Deadlift 3-3-3-3-3 reps

Everyone does Rx today.  Make sure you do some warmup deadlifts before going heavy.  Push hard today but most importantly be safe!

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

Monday-26SEP11

Kekoa Crossfit is participating in the Hawaii VA Loans Showdown on Oct 2.  Please come out and cheer us on. http://showdown.hawaiivaloans.com/

"Santiago"
Seven rounds for time of:
35/25 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135/95 pound Power clean, 10 reps
10 Handstand push-ups

INTERMEDIATE
Five rounds for time of:
30/20 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
95/65 pound Power clean, 10 reps
10 Handstand push-ups -or- 20 HSPU progressions


BEGINNERS
Five rounds for time of:
10-20 pound Dumbbell hang squat clean, 12 reps
12 Pull-ups -or- assisted/beginner pull us
25-65 pound Power clean, 10 reps
10 HSPU Progressions

Friday-23SEP11

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday-22SEP11

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

CrossFit rarely asks for max reps. This workout does and expects that there is no “gaming” the workout. I want to see you falling off the pull up bar every round. Test your limits today.

ADVANCED
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.

INTERMEDIATE
Do 5 rounds of
max push ups
max pull ups (banded)

BEGINNERS
Do 3 rounds:
max push ups
max pull ups (banded)

*Jumping Pull ups should NOT be subbed today.  Use a band, and kip if you can.

Wednesday-21SEP11

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

Here's some good tips on the split jerk for those that just need to tweak their movement.
http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.mov

Tuesday-20SEP11

Five rounds for time of:
35 Double-unders
Run 200 meters

BEGINNERS

3 rounds

35 Double-unders
Run 200 meters

If you have trouble with double-unders but can do some, cut the number to 20 double unders.  If you have attempted double-unders but never been able to get one, do 5x as many singles (175 singles).  If you just can't jump rope at all, do tuck jumps (knees to chest) or side-to-side hops over a small hurdle. 

Monday-19SEP11

For time:
15 foot Rope climb, 5 ascents
145/115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165/125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185/135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205/145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225/155 pound Clean and jerk, 1 rep
Post time to comments.

ADVANCED
15 foot Rope climb, 5 ascents
145/85 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
155/95 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
165/105 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
17115 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
185/125 pound Clean and jerk, 1 rep

INTERMEDIATE
15 foot Rope climb, 5 ascents
95/55 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
105/65 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
115/75 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
125/85 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
135/95 pound Clean and jerk, 1 rep

Puppies
15 foot Rope climb, 5 ascents
10 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
15 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
20 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
25 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
35 pound Clean and jerk, 1 rep
If you are unable to do rope climbs sub beginner rope climbs instead.

Friday-16SEP11

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.

Everyone does Rx today.  

Thursday-15SEP11

Rx
Four rounds for time of:
Run 400 meters
95/65 pound Thruster, 15 reps
15 Pull-ups

INTERMEDIATE
Four rounds for time of:
Run 400 meters
65/45 pound Thruster, 15 reps
15 Pull-ups


BEGINNER
Four rounds for time of:
Run 200 meters
45/25 pound Thruster, 15 reps
15 Jumping Pull-ups

Wednesday-14SEP11

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

BEGINNERS
Tabata “Bottom to Bottom” Squat (6 rounds)
Run 1/2 mile

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

We will score using the following:
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(or negative) here.  Good form throughout is the ultimate goal.

Tuesday-13SEP11

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

Today everyone is a Rx…be sane and careful.  

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009


“CrossFit is not dangerous.  Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice - 18 August 2009

Monday-12SEP11

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, 2/1.5 pood
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20/12 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, 1.5/1 pood
20 Sit-ups
15 Hang squat cleans, 25/15 pound dumbells
20 Back extensions
20 Wall ball shots, 12/10 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

ICE Comments

The gym is making a lot of changes right now.  It is important that they get feedback from those who use the gym. Go to the link below to let them know how you feel.  The more specific you are with your comments the better impact they will have.

http://ice.disa.mil/index.cfm?fa=card&sp=2508&s=54&dep=*DoD&sc=15

Friday-9SEP11

Thruster 3-3-3-3-3-3-3
Post loads to comments.

Thursday-8SEP11

"Meadows"
For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

ADVANCED

10 Muscle-ups
15 Lowers from an inverted hang on the rings, slowly, with straight body and arms
20 Ring handstand push-ups
25 Ring rows
30 Ring push-ups

INTERMEDIATE
10 Muscle-ups or progressions
15 Lowers from an inverted hang on the rings, slowly, with straight body and arms
20 Handstand push-ups
25 Ring rows
30 Ring push-ups or push ups or combination



BEGINNERS
10 Muscle-up progressions
15 Knees to elbows
20 Handstand push-up progressions
25 Ring rows
30 Push-ups

Wednesday-7SEP11

Front squat 3-3-3-3-3 reps

Couple things to remember:
Weight should be on your heels throughout the entire movement
Lumbar curve must be maintained
Chest is up
Bar is racked on shoulders, elbows are high, upper arm parallel to ground
Head remains neutral 
The rep doesn't count if you don't hit full depth-hip crease below top of knee.
Think "Elbows up" to get you out of the bottom of the squat.

Tuesday-6Sep11

Rx
15-12-9-6-3 reps for time of:
135/95 pound Power clean
Bar-facing burpee

ADVANCED:
15-12-9-6-3 reps for time of:
95/65 pound Power clean
Bar-facing burpee

INTERMEDIATE:
15-12-9-6-3 reps for time of:
65/45 pound Power clean
Burpee

BEGINNER:
12-9-6-3 reps for time of:
20-35 pound Power clean
Burpees

Monday-5Sep11

Weighted pull-ups 3-3-3-3-3 reps

Friday-2SEPT2011

Rx
Eight rounds for max reps of:
75/55 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Post total reps for each exercise to comments.

INTERMEDIATE
6 Rounds
75/55 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

BEGINNER
6 rounds
35 pound Push press, 20 seconds
Rest 10 seconds
Alternating lunge, 20 seconds
Rest 10 seconds

Thursday-1SEPT2011

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You only get three attempts for each exercise.  The link explains how to pick your weights.

If you are not familiar and comfortable with each movement do not attempt a max weight.  Instead focus on practicing the movements repeatedly with a lower weight until it is ingrained in your muscle memory. The second post on the following site explains how to do the movements and has links to a lot of good videos. Check it out. http://www.crossfitbrandx.com/index.php/forums/viewthread/13753/

Wednesday-31AUG2011

Five rounds of:
3 Cleans
20 Burpees

Post load and time to comments

Tuesday-30AUG2011

"Nancy"
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

ADVANCED
5 rounds for time of:
400 meter run
65/45 pound Overhead squat, 15 reps

INTERMEDIATE
5 rounds for time of:
400 meter run
 45/15-35 pound Overhead squat, 15 reps

 BEGINNER
5 rounds for time of:
400 meter run
Dowel Rod Overhead squat, 15 reps

Focus on keeping the bar directly over your heels at all parts of this movement.   Do not let it come forward as you go down or backwards as you come up.  Your grip should be pretty wide to allow for the flexibility to do this movement well.

Monday-29AUG2011

Five rounds for time of:
185/135 pound Deadlift, 15 reps
15 Toes to bar

scale weight as needed
toes to bar can be scaled to a lower height as needed (knees to elbows, knees above waist...)

Friday-26AUG2011

Rx
Five rounds for time of:
40 Double-unders
30 Box jumps, 24/20 inch box
20 Kettlebell swings, 1.5/1 pood

INTERMEDIATE
Five rounds for time of:
20 Double-unders
15 Box jumps
10 Kettlebell swings
-or-
Three rounds for time as Rx

BEGINNERS
Three rounds for time of:
20 Double-unders
15 Box jumps, 12-15 inch box
10 Kettlebell swings, 15-25 pound

If you struggle with double-unders, cut the number in half and think about spinning the rope faster not jumping higher.  If you cannot do any double-unders, then sub 5 singles for every one double-under. 

Thursday-25AUG2011

Shoulder Press 5-5-5-5-5 reps

This is not a push press.  That means you should NOT bend your knees at all.  This is a strict shoulder press.  You will shoulder press significantly less weight than you can push press.  Focus on making the bar travel a straight upward path.  You will be tempted to lean back and compensate with your chest when it gets heavy.  Do NOT give in to the temptation.


You can check out the form here.  NOTE: This guy is a beast!
http://media.crossfit.com/cf-video/WOD110821_LipsonPressX5.mov

Wednesday-24AUG2011

Three rounds for time of:
12 Muscle-ups
75 Squats

INTERMEDIATE
12 Muscle up progressions-from toes(see video below)
75 squats

BEGINNER
20 jumping pull-ups
15 dips-off the back of a bench
50 squats

The muscle up progression is taught and demonstrated in the second half of this short video. 
http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.mov

Tuesday- 23AUG2011

We have two options today depending on how your hands feel

Fresh Hands
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Hurting Hands or I want to save my hands for muscle-ups later this week :)
Four rounds for time of:
Row 500 meters
Rest 3 minutes between each round.
Post the time for each round.

Monday-22AUG2011

"Isabel"
For time:
Snatch 135/95 pounds, 30 reps

INTERMEDIATE
For time:
Snatch 95/65 pounds, 30 reps

BEGINNER
For time
Clean & Jerk, 30 reps 45-65 pounds

Friday-19AUG2011

Rx
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Thursday-18AUG2011

Run 5k

You can do this outside or inside on a treadmill.  On a treadmill remember that an incline of 1 simulates the resistance of running on pavement and 5k =3.1 miles.
 

Wednesday - 17AUG2011

Behind the Neck Jerk 1-1-1-1-1-1-1
Post loads to comments.

Everyone does Rx today.  Do NOT drop the weight on to your head, neck, or other important body parts.  Use bumper plates so that you can drop the weight to the floor from overhead without any fear of breaking anything.

Tuesday - 16AUG2011

“Gator”
Eight rounds for time of:
185/135 pound Front squat, 5 reps
26 Ring push-ups
Post time to comments.

ADVANCED
Eight rounds for time of:
135/95 pound Front squat, 5 reps
26 Ring push-ups

INTERMEDIATE
Five rounds for time of:
95/65 pound Front squat, 5 reps
26 Push-ups

BEGINNERS
Five rounds for time of:
15-25 pound Front squat, 5 reps
15 Push-ups

Monday-15August2011

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
Post load and time to comments

Today is self scaling.  Pick a load and do your best

Friday-12August2011

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

Since today's workout is shorter we will also spend some time working on pull-up technique.

A quick informational video on how to overhead squat
http://media.crossfit.com/cf-video/Overhead_Squat.wmv

In case you need a little motivation check this out.
http://media.crossfit.com/cf-video/CrossFit_NicoleBWx15OHS.mov

Thursday-11August2011

CrossFit Games Event 10
Rx
For time:
20 calorie Row
30 Wallball Shots, 20/12 pound ball
20 Toes to bar
30 Box jumps, 24” box
20 Sumo-deadlit high-pull, 108/70 pound
30 Burpees
20 Shoulder to overhead, 135/95 pounds


INTERMEDIATE
20 calorie Row
30 Wallball Shots, 14/12 pound ball
20 Toes to bar
30 Box jumps, 20” box
20 Sumo-deadlit high-pull, 54/35 pound
30 Burpees
20 Shoulder to overhead, 95/65 pounds


BEGINNERS
10 calorie Row
20 Wallball Shots, 6-8 pound ball
10 Toes to bar
20 Box jumps, 12-15” box
10 Sumo-deadlit high-pull, 15-20 pounds
20 Burpees
10 Shoulder to overhead, 15-25 pounds

Wednesday-10August2011

Rx
10 Handstand push-ups
20 Wall ball shots, 20/12 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135/95 pounds
50 Burpees
60 Sumo deadlift high-pull, 75/55 pounds

INTERMEDIATE
5 Handstand push-ups (to whatever depth you can)
15 Wall ball shots, 12/10 pound ball to 10’ target
25 Toes-to-bar
35 Power cleans, 95/65 pounds
45 Burpees
55 Sumo deadlift high-pull, 55/45 pounds

BEGINNERS
10 Downward Dog Pushups
15 Wall ball shots, 6-8 pound ball to 10’ target
20 Toes-to-bar (or as high as able)
25 Power cleans, 15-20 pounds
30 Burpees
40 Sumo deadlift high-pull, 10-15 pounds

Tuesday- 9August201

First day of elements at Waipio.  Meet in the Martinez gym parking lot at 8:30 to carpool together or meet us at CF Waipio at 8:50.  Class starts at 9 but you will need to sign some forms and pay beforehand.
Hope to see you there.

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

Monday- 8August2011

For time
12 HSPU’s
2 Power Cleans 135/95
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power CLeans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans

This should be a heavy strength day.  Go deeper on HSPU that usual.  Go heavier on your cleans than usual.  If you have to finish with singles, that's okay.  If you can do all the reps straight, you should have done more depth and more weight -unless you are already at Rx, in which case you are a beast! :)
 

Friday- 5August2011

Three-woman relay
AMRAP 15 minutes
run 1 lap in the gym
push press 75/55#
squats
Post the total number of squats and push press done by the team.

One person starts at each element.  When the runner finishes she tags the push presser and picks up the count.  The push presser rotates to squatting and picks up the squat count from the previous person.  The squatter then runs a lap and repeats the process.

Thursday - 4August2011

Kekoa Krawl
You will need a partner to do this WOD

3 rounds for time of
Wheelbarrow approximately 35m (in the gym we went from the yellow line on the far side of the gym to the far side of the volleyball net) one partner down then switch people to come back
30 medicine ball situps 12# (link feet and pass the ball between partners on each sit-up.  Both partners do 30 situps even though they only hold the ball 1/2 the time
Run 2 laps with 45# plate.  It doesn't matter how or who carries the weight but both partners must do 2 laps and one 45# plate must be carried with you.  Most groups had one person hold each handle and then run next to each other.

WEDNESDAY-3August2011

Looks like the Kekoa Crossfit Chipper was a huge hit. Thank you to all who contributed.

We will continue creating our own WODS all week.  Be there on time if you want to give input into what we will be doing. Don't worry, they will NOT all be chippers.

Tuesday - 2August2011

Rather than doing the games WODS (which are totally insane) we will be creating our own this week.  Tomorrow's creation will be a group effort. I'll post it once we decide.

CROSSFIT GAMES

Check out the games.  ESPN is doing live streaming starting at 1500 Friday, and Saturday and 1000 Sunday.

http://espn.go.com/espn3/index/_/sport/fitness

Monday- 1Aug2011

Rx
Three rounds, 12-9- and 6 reps, for time of:
13/95 pound Squat clean and jerk
Muscle-up

ADVANCED
Three rounds, 12-9- and 6 reps, for time of:
115/75 pound Squat clean and jerk
Muscle-up

INTERMEDIATE
Three rounds, 12-9- and 6 reps, for time of:
95/65 pound Squat clean and jerk
Muscle-up

BEGINNER
Three rounds, 12-9- and 6 reps, for time of:
10-25 pound Squat clean and jerk
Muscle-up

**** If you cannot do a muscle up, sub the progression found at the end of this video
http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.mov

Friday-29July2011

Three rounds for time of:
Run 800 meters
Rest 2 minutes

We will meet at the track (off McCornack Rd) to do this WOD.  We will still do a warm-up together and then start the run.  If you have a watch bring it so everyone can track their own time.  

Thursday-28July2011

JACKIE
Rx:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

BEGINNERS:
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

Wednesday-27July2011

"Helen"
Rx
Three rounds for time:
Run 400 meters
21 Kettlebell swings (1.5 pood/1 pood)
12 Pull-ups

INTERMEDIATE:
3 rounds for time
Run 400 m
21 kettlebell swings (1 pood/.75 pood)
12 pull ups


BEGINNERS:
3 rounds for time of
Run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups

**If you can not do any kipping pull-ups yet, do banded or jumping pull-ups today and make sure you are practicing pull-ups in your daily warm-up.

Tuesday-26July2011

Rx
Three rounds for time of:
30 Wallball shots, 20/12 pound ball (10.5 foot target)
75/45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

INTERMEDIATE
Three rounds for time of:
30 Wallball shots, 12/8 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, 6/4 pound ball (10.5 foot target)
PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Monday-25July2011

Weighted push-up 1-1-1-1-1-1-1 reps

Just give it a try. This is self scaling. 

Friday - 22July2011

"Manion"
Rx
Seven rounds for time of:
Run 400 meters
135/95 pound Back squat, 29 reps

ADVANCED

Seven rounds for time of:
Run 400 meters
115/75 pound Back squat, 29 reps

INTERMEDIATE
Five rounds for time of:
Run 400 meters
95/65 pound Back squat, 29 reps

BEGINNER
Five rounds for time of:
Run 200-400 meters
10-25 pound Back squat, 15 reps

Thursday- 21July2011

2010 Northwest Regional Event 1

Rx
Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders

ADVANCED:
as Rx’d

INTERMEDIATE:
Three rounds for time of:
95/65 pound Overhead squat, 10 reps
50 Double-unders

BEGINNER:
Three rounds for time of:
pvc - 25 pound Overhead squat, 10 reps
25 Double-unders
If you are unable to do double unders try subbing tuck jumps or side to side hops over a small barrier

Wednesday - 20July2011

"Barbara"
Rx
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for EACH of five rounds to comments

ADVANCED:
As Rxd

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
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round.
Beginners, if you cannot do pull ups do banded or jumping pull ups.

Tuesday - 19July2011

Rx
Front Squat 1-10-1-20-1-30 reps

Today is self scaling.  If you are unfamiliar with the movements check the video and remember to go light if you are just starting out.
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov

Monday - 18July 2011

Rx
Three rounds for time of:
50/35 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50/35 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

** Remember GHD sit ups are one of the four exercises commonly associated with Rhabdo.  If you do not do GHD sit ups on a regular basis then today you need to sub regular or ab-mat sit ups.  This is serious you DO NOT want to end up in the hospital because you wanted to prove you were tough.

ADVANCED
Three rounds for time of:
30/20 pound dumbbell Waiter walk, 100 meters, Right arm
30 Ab-mat sit-ups
30/20 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions


BEGINNER
Three rounds for time of:
10 - 15 pound dumbbell Waiter walk, 50 meters, Right arm
15-20 Sit-ups
10 - 15 pound dumbbell Waiter walk, 50 meters, Left arm
15-20 Back extensions
** Remember to activate your shoulder during the waiter walk

Friday- 15July2011

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
If you have been doing HSPU progressions, try getting upside down today and seeing how you do.

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

Post scaling and progressions (which band, number of abmats...) with time.

Thursday-14July2011

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

This WOD is self scaling….Everyone will do 15 snatches.  You can change the weight between each rep or keep it the same.  In the end, you will post the highest and lowest weights used.

Wednesday 13 July, 2011

Rx
Five rounds for time of:
Run 400 meters
145/105 pound Deadlift, 20 reps
20 Push-ups
145/105 pound Deadlift, 10 reps
10 Push-ups

scaling options

ADVANCED
Five rounds for time of:
Run 400 meters
145/105 pound Deadlift, 10 reps
10 Push-ups
145/105 pound Deadlift, 5 reps
5 Push-ups
-or-
Three rounds for time of:
Run 400 meters
145/105 pound Deadlift, 20 reps
20 Push-ups
145/105 pound Deadlift, 10 reps
10 Push-ups

INTERMEDIATE
Three rounds for time of:
Run 400 meters
95/65 pound Deadlift, 20 reps
20 Push-ups
95/65 pound Deadlift, 10 reps
10 Push-ups

BEGINNER
Three rounds for time of:
Run 400 meters
15 - 45 pound Deadlift, 10 reps
10 Push-ups
15 - 45 pound Deadlift, 5 reps
5 Push-ups

Tuesday - 12JULY2011

Rx
Weighted Pull-ups
1-1-1-1-1-1-1 reps

Monday - 11JULY2011

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 - 08JULY2011

We Will be meeting in 2-27s gym today. That's located in DQuad just behind the gym, you can park at the Tropics and walk over. The gym is on the 3rd floor of Building 453

Rx
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

scaling options
ADVANCED
Five rounds for time of:
15 foot Rope climb, 1 ascent
5 Handstand push-ups
10 One-legged squats, 45 pound barbell

INTERMEDIATE
Five rounds for time of:
15 foot Rope climb, 1 ascent or 3 Beginner rope climbs
5 Handstand push-ups
10 One-legged squats

BEGINNER
Three rounds for time of:
1 Beginner Rope climb
5 Handstand push-up progressions
10 Assisted One-legged squats

Thursday - 07JULY2011

Rx
"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

scaling options
INTERMEDIATE
40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

BEGINNER
30-20 and 10 rep rounds of:
Wall ball shots, 10-14 pound ball
Box jump, 15-20 inch box
Kettlebell swings, 15-24 Pounds

Wednesday - 06JULY2011

Rx
Shoulder Press
5-5-5-5-5 reps

Tuesday - 05JULY2011

Hope everyone enjoyed a safe holiday, but it's time to get back to work.

Rx
Three rounds for time of:
135/95 pound Front squat, 12 reps
12 Burpee pull-ups

scaling options
INTERMEDIATE
Three rounds for time of:
95/65 pound Front squat, 12 reps
12 Burpee pull-ups

BEGINNER
Three rounds for time of:
15-25 pound Front squat, 12 reps
9 Burpees
6 Beginner or assisted pull-ups

Monday - 04JULY2011

HAPPY 4th of JULY!

Because of the 5k/mile run taking place on post we're going to change the time for today to 1000. Feel free to come in at any time though.

Rx
Deadlift
3-3-3-3-3

work up to your max by adding weight after each set of 3. We did this one recently so make sure you check back at your last weight, try to beat it.

Friday - 01JULY2011

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
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

Thursday - 30JUNE2011

Rx
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L Pull-ups

scaling options
ADVANCED
Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups
10 Tuck sit Pull-ups

INTERMEDIATE
Complete as many rounds in 20 minutes as you can of:
4 Handstand push-ups or 12 Progressions
8 Strict Pull-ups

BEGINNER
Complete as many rounds in 15 minutes as you can of:
5 Handstand push-ups progressions
10 Pull-ups (Beginner or assisted okay)

Wednesday - 29JUNE2011

Rx
For time:
800m Run
30 Snatch
800m Run

**Just a heads up, some of you are aware of CrossFit Oahu starting new locations. There will now be a CrossFit Waipio located near the Costco off the Ka Uka exit on H2. The grand opening is Sunday 3 JULY at 1200, there will be a free WOD as well as discounts on some membership packages. If people are interested it would be worth our while to carpool so as not to take up parking for what will be a busy first day for CF Waipio. You can "like" their facebook page for more details.

Tuesday - 28JUNE2011

Rx
For time:
800m Run
30 Muscle-ups
800m Run

scaling options
ADVANCED
For time:
800m Run
30 Muscle-ups, assisted
800m Run

INTERMEDIATE
For time:
800m Run
15 Muscle-ups, 1:4 Pull-ups & Dips
800m Run

BEGINNER
For time:
400m Run
10 Muscle-up prgressions
400m Run