WEDNESDAY- 1FEB2012

“Desforges”

Five rounds for time of:
225/185 pound Deadlift, 12 reps
20 Pull-ups
135/95 pound Clean and jerk, 12 reps
20 Knees to elbows

ADVANCED
Five rounds for time of:
185/135 pound Deadlift, 12 reps
20 Pull-ups
105/75 pound Clean and jerk, 12 reps
20 Knees to elbows

INTERMEDIATE

Five rounds for time of:
135/95 pound Deadlift, 12 reps
20 Pull-ups
95/65 pound Clean and jerk, 12 reps
20 Knees to elbows

BEGINNER
Four rounds for time of:
12 Deadlift-choose weight
20 Pull-ups- banded
12 Clean and jerk - choose weight
20 Knees to elbows - or as high as possible

TUESDAY- 31JAN2012

For time:
75/55 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75/55 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75/55 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75/55 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75/55 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

INTERMEDIATE
75/55 pound Back squat, 30 reps
15 foot Rope climb, 5 ascents
75/55 pound Back squat, 25 reps
15 foot Rope climb, 4 ascents
75/55 pound Back squat, 20 reps
15 foot Rope climb, 3 ascents
75/55 pound Back squat, 15 reps
15 foot Rope climb, 2 ascents
75/55 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

BEGINNERS

For time:
10-25 pound Back squat, 18reps
15 foot Rope climb, 5 ascents
10-25 pound Back squat, 15 reps
15 foot Rope climb, 4 ascents
10-25pound Back squat, 12 reps
15 foot Rope climb, 3 ascents
10-25pound Back squat, 9 reps
15 foot Rope climb, 2 ascents
10-25 pound Back squat, 6 reps
15 foot Rope climb, 1 ascents

If you do not have access to a rope, do 3 side alternating pull-ups for each ascent. 

MONDAY-31JAN2012

MEET AT CASTLE FIELD TODAY!!
8 rounds of:

Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

FRIDAY - 27JAN2012

Seven rounds for time of:
165/115 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
ADVANCED

Seven rounds for time of:
115/85 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

INTERMEDIATE

Seven rounds for time of:
95/65 pound Front squat, 7 reps
7 pull-ups

BEGINNERS
Seven rounds for time of:
Front squat, 7 reps-choose weight
7 Banded pull-ups

THURSDAY - 26JAN2012

Resting 60 seconds between sets: 
Press 2-2-2-2-2-2-2-2-2-2

WEDNESDAY - 25JAN2012

7 Rounds
7 Deadlift 225/185#
7 L-Pullups

ADVANCED
5 rounds as Rx

INTERMEDIATE
5 rounds
7 Deadlift 185/135#
7 tuck pullups

BEGINNER
5 rounds
7 deadlift - choose weight
7 pull-ups (banded)

If you did not hold an L-sit during the pull ups do the following:
ADVANCED1:30 total L-sit
INTERMEDIATE1:00 total L-sit
BEGINNER:30 total L-sit or tuck sit

TUESDAY - 24JAN2012

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups


ADVANCED

Two rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

INTERMEDIATE
Row 1000 meters
Thruster, 50 reps (choose weight)
30 Pull-ups (Banded if necessary)

BEGINNERS
Row 500 meters
Thruster, 20 reps (choose weight)
20 Pull-ups (Banded if necessary)

MONDAY - 23JAN2012

Elizabeth
21-15-9
Clean 135/95#
Ring Dips

FRIDAY-20JAN2012

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

Take the extra time today to work on skill building.  What is your next goal?  Double-unders, rebounding your box jump, kipping a pull-up, a deeper squat, a pistol…. Lets move a step closer to it today.

THURSDAY-19DEC2012

Five rounds for time of:
12 Wallball shots, 20/12 pound ball

12 Toes-to-bar

INTERMEDIATE
Five rounds for time of:
12 Wallball shots, 12/10 pound ball
12 Toes-to-bar

BEGINNER
Three rounds for time of:
12 Wallball shots, 8/6 pound ball
12 Toes-to-bar

Toes to bar progressions
Toes to bar
Toes near bar
Toes in the general vicinity of the bar
Toes somewhere above waist
Knees above waist
You get the picture

WEDNESDAY-18JAN2012

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is “calories”.

BEGINNERS
Cut the work in half!

Substitutions:
Pull ups- Banded pull-ups
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

TUESDAY-17JAN2012

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

INTERMEDIATE -35 reps each movement

BEGINNER - 20 reps each movement, scale height or weight as needed

THURSDAY - 12JAN2012

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2/1.5 Pood Kettlebell swings

ADVANCED
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Handstand Push-up progressions
8 2/1.5 Pood Kettlebell swings
If you do not have rings to do seated muscle ups use a 4/1 sub of pull ups and dips

INTERMEDIATE
Complete as many rounds in 20 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups progressions
8 1.5/1 Pood Kettlebell swings
If you do not have rings to do seated muscle ups use a 3/1 sub of pull ups and dips

BEGINNERS
Complete as many rounds in 15 minutes as you can of:
2 Pull-ups / 2 Dips

4 Downward Dog Push ups
8 1/.5 pood Kettlebell swings 

WEDNESDAY-11JAN12

Death by Pull-ups
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…continuing as long as you are able.  You may use as many sets each minute as needed to finish the pull-ups as long as you are done before the minute is up.

INTERMEDIATE(you can do a pull-up or two without assistance)
Do as many rounds as possible without assistance.  If you fail before completing round 8, add a band and keep going.

BEGINNER(if you can not do any pull-ups without assistance)
Use a band that allows you to get about 5 pull-ups in a row without a break when you are fresh.

TUESDAY -10JAN12

10 rounds
15 deadlift 135/95#
15 Push-ups

INTERMEDIATE
10 rounds
10 deadlift 135/95#
10 pushups
         or
7 rounds
15 deadlift 135/95#
15 push-ups

BEGINNER
7 rounds
10 deadlift-choose weight
10 pushups-choose height of incline
   

MONDAY - 9JAN12

KELLY
5 rounds of
400m run
30 Box jumps 24"/20"
30 wallballs 20/12#

INTERMEDIATE
3 rounds as Rx
        or
5 rounds
400m run
15 Box jumps
15 wall balls

BEGINNER
3 rounds
400m run
15 box jumps-choose height
15 wall balls -choose weight

Friday - 6JAN12

Max handstand hold against wall
(only heels touch wall, keep body tight and straight)
THEN

With partner 3 mins of each exercise for max reps
Pull-ups
Pistols
Burpees
Powerclean 95/65
Thurster 95/65
Pushups
SDHP 95/65
Knees to Elbows
     There is no rest between exercises and only one partner can be working at a time.

THURSDAY - 5JAN2012

“Cindy”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats 

INTERMEDIATE

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

BEGINNER
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (banded)
4 Push-ups
7 Squats

WEDNESDAY-4JAN2012

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

Everyone can do this one as rx’d, but…..if you have a terrible air squat why not take this opportunity to fix it.  I don't recommend moving on to the OHS until your air squat and front squat are good.  

TUESDAY-3JAN2012

Today we have the privilege of doing the notorious FRAN
FRAN
21-15-9
Pull-ups
Thruster 95/65#

Fran done well is a 3-5 minute workouts.   Today, choose a scaling that allows you to finish the workout in around 6-7 minutes with good form.  

Option #1(scale the reps)
15-12-9 or 12-9-6
Pull-ups
Thrusters 95/65#
For this option you may choose to scale the reps for one element and not the other if needed.  For example, if I can't do pull-ups but can lift the weight, I could do 21-15-9 of the thruster and 12-9-6 of the pull-ups.

Option #2 (scale the weight)
21-15-9
Pull-ups
Thrusters 65/45# (or whatever weight you need)

MONDAY -2JAN2012

Happy New Year!
Kekoa Crossfit has resumed normal class hours as of today.  Can't wait to see you all again

Ricky
AMRAP 20 min
10 Pull-ups
5 Dumbbell Deadlifts 75/55#
8 Pushpress 135/95

INTERMEDIATE

AMRAP 20 min

10 Pull-ups

5 Dumbbell Deadlifts 55/35#

8 Pushpress 95/65

BEGINNER

AMRAP 15 min

10 Banded Pull-ups

5 Dumbbell Deadlifts-choose weight

8 Pushpress-choose weight