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.