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

Monday - 27JUNE2011

Rx
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Friday - 24JUNE2011

Rx
Deadlift
3-3-3-3-3 reps

Thursday - 23JUNE2011

Rx
"Nate"
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2/1.5 pood

scaling options
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 Kettlebell swings, 2/1.5 pood
**If you don't have 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 Kettlebell swings, 1.5/1 pood
**If you don't have 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 Kettlebell swings
Women 8kg

Wednesday - 22JUNE2011

Rx
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20/14 pound ball

scaling options
INTERMEDIATE
Three rounds for time of:
35 Double-unders
15 Wallball “2-fer-1s”, 14-20#/10-14#

BEGINNER
Three rounds for time of:
20 Double-unders
10 Wallball “2-fer-1s", 10-14#/6-10#

Tuesday - 21JUNE2011

Rx
"Badger"
Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

scaling options
ADVANCED
Complete three rounds for time of:
75/50 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

INTERMEDIATE
Complete three rounds for time of:
55/30 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

BEGINNER
Complete three rounds for time of:
25-35 pound Squat clean, 20 reps
20 Pull-ups (Assisted, or beginner okay)
Run 400 meters

Monday - 20JUNE2011

Rx
Clean & Jerk
1-1-1-1-1-1-1 reps

Friday - 17JUNE2011

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

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

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
Stick-25 pound Overhead squat, 15 reps

Thursday - 16JUNE2011

Rx
"Fran"
21-15-9 reps of:
95/65# Thrusters
Pull-ups

scaling options
Pick a weight you can do a good thruster 5-6 times with.

Wednesday - 15JUNE2011

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

Tuesday - 14JUNE2011

Rx
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

scaling options
INTERMEDIATE
Three rounds for time of:
Row 500 meters
20 Burpees
20 Box jumps, 15-20” box
Run 400 meters

BEGINNER
Three rounds for time of:
Row 250 meters
15 Squat thrusts
20 Box jumps, 12-15” box
Run 200 meters

Monday - 13JUNE2011

Rx
For time:
225/155 pound Deadlift, 21 reps
50 Squats
135/95 pound Push press, 21 reps
225/155 pound Deadlift, 15 reps
50 Squats
135/95 pound Push press, 15 reps
225/155 pound Deadlift, 9 reps
50 Squats
135/95 pound Push press, 9 reps

scaling options
INTERMEDIATE
For time:
155-185/95-115 pound Deadlift, 21 reps
50 Squats
95-105/65-75 pound Push press, 21 reps
155-185/95-115 pound Deadlift, 15 reps
50 Squats
95-105/65-75 pound Push press, 15 reps
155-185/95-115 pound Deadlift, 9 reps
50 Squats
95-105/65-75 pound Push press, 9 reps

BEGINNER
For time:
25-45 pound Deadlift, 15 reps
30 Squats
10-25 pound Push press, 15 reps
25-45 pound Deadlift, 15 reps
30 Squats
10-25 pound Push press, 15 reps
25-45 pound Deadlift, 9 reps
30 Squats
10-25 pound Push press, 9 reps

Friday - 10JUNE2011

Rx
Push Jerk
2-2-2-2-2-2-2 reps

Thursday - 09JUNE2011

Rx
Snatch Balance
1-1-1-1-1-1-1 reps

Wednesday - 08JUNE2011

Rx
For time:
Row 20 calories
30 Burpees
45/35# Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45/25# plate held overhead
150 foot Sprint

scaling options
INTERMEDIATE
For time:
Row 20 calories
30 Burpees
30/15-20# Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 15-20# held overhead
150 foot Sprint

BEGINNER
For time:
Row 20 calories
20 Burpees
10-15 pound Two-arm dumbbell ground-to-overhead, 20 reps
20 Toes to bar ( or hanging leg raises)
100 foot Walking lunge
150 foot Sprint

Tuesday - 07JUNE2011

Rx
For time:
100 Pull-ups
100 Kettlebell swings, 1.5/1 pood
100 Double-unders
95/65 pound Overhead squat, 100 reps


scaling options
INTERMEDIATE
For time:
75 Pull-ups
50 Kettlebell swings, 1.5/1 pood
75 Double-unders
95/65 pound Overhead squat, 50 reps
 - or -
For time:
75 Pull-ups
75 Kettlebell swings, 16kg/12kg
75 Double-unders
65/35-45 pound Overhead squat, 75 reps

BEGINNER
For time:
30-50 Pull-ups (Beginner or assisted okay)
30 Kettlebell swings, 8-12kg
30-50 Double-unders
pvc-25 pound Overhead squat, 30-50 reps

Monday - 06JUNE2011

Today we're going to meet in 2-27's gym. The gym is located in D Quad, Building 450 or 451. Park at the Tropics and walk into the quad, it's the furthest building on the top floor.

Rx
"Moon"
Seven rounds for time of:
40/30 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40/30 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.

scaling options
INTERMEDIATE
Seven rounds for time of:
30-35/20 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
30-35/20 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

BEGINNER
Five rounds for time of:
5-10 pound dumbbell Hang split snatch, 10 reps Right arm
Beginner Rope Climb, 1 ascent
5-15 pound dumbbell Hang split snatch, 10 reps Left arm
Beginner Rope Climb, 1 ascent

Friday - 03JUNE2011

Rx
Power Clean 1-1-1-1-1-1-1 reps

Thursday - 02JUNE2011

Rx
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

scaling options
INTERMEDIATE
40 Pull-ups
10 Burpees
30 Pull-ups
20 Burpees
20 Pull-ups
30 Burpees
10 Pull-ups
40 Burpees

BEGINNER
25 Pull-ups (beginner or assisted okay)
5 Burpees
15 Pull-ups(beginner or assisted okay)
15 Burpees
5 Pull-ups
25 Burpees