WEDNESDAY - 29FEB2012

“Zimmerman”

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315/245 pounds
10 Handstand push-ups

ADVANCED
Complete as many rounds as possible in 20 minutes of:
8 chest-to-bar pullups or 11 regular Pull-ups
2 Deadlifts, 225/155 pounds
5 HSPU or 10 dumbbell shoulder presses 40/30 pounds

INTERMEDIATE
Complete as many rounds as possible in 15 minutes of:
8 Pull-ups or 15 Banded pull ups
2 Deadlifts, 185/135
10 dumbbell shoulder presses 30/20 pounds

BEGINNERS
Complete as many rounds as possible in 15 minutes of:
8 Banded pull ups
2 Deadlifts-choose weight
5 Dumbbell shoulder presses-choose weight

TUESDAY- 28FEB2012

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

BEGINNERS

For time:
Run 400 meters
Run 100 meters backwards
Run 400 meters
Run 100 meters backwards

WE WILL BE MEETING AT THE 1/2 MILE TRACK FOR TODAYS WOD.

MONDAY - 27FEB2012

Complete as many reps as possible in 7 minutes of:
Burpees


The jump for the burpees should be 6 inches above your standing overhead reach.


Then choose one lift to work on technique and do 
5 sets of 5 reps at approximately 75% of your 1 rep max 
or whatever weight still allows you to have excellent form.

FRIDAY - 24FEB2012

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

AND

Complete as many reps as possible in 7 minutes of:
Burpees

Everyone can do these WODS.  

THURSDAY - 23FEB2012

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time under "people doing work"

ADVANCED
75 Pull ups
75 Push ups
75 Sit ups
75 Squats 

INTERMEDIATE
50 Pull ups
50 Push ups
50 Sit ups
50 Squats 

BEGINNERS 

With a partner

75 Pull-ups (banded)
75 Push-ups (elevated)
75 Sit ups
75 Squats 

WEDNESDAY - 22FEB2012

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Take a read here to get a better understanding of what the CFT is all about.

There is a difference between doing the Crossfit Total as a WOD and exploring your limits and doing it in a competition.  Today we are doing it as a WOD.  The number one rule today is “Don’t be pig headed!“  You need to be well tomorrow to workout again. If you are not familiar enough with the lifts, then do NOT attempt a 1 rep max today.  Focus on building consistency with correct form.  Do 3-5 sets of 5 at a lighter weight.

If you are doing CFT today, for each movement, warm-up at a light weight or better yet, a couple light weights before lifting anything heavy.  Then take three attempts to achieve your max lift.  There is definitely some thought that will have to go into this WOD to get your best score. 


Go here and click on question 4.9 to view a table that will help you determine how you compare to other athlete your size. 

TUESDAY - 21FEB2012

21-15-9 reps for time of:
115/85# pound Power clean
115/85# pound Thruster


ADVANCED

21-15-9 reps for time of:
95/65# pound Power clean
95/65# pound Thruster

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

BEGINNERS
15-12-9 reps for time of:
Power clean-choose weight
Thruster-choose weight

MONDAY- 20FEB2012

We will not be meeting today due to the Great Aloha Run.  Good luck everyone who is running.   Enjoy your  holiday.

FRIDAY-17FEB2012

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

INTERMEDIATE
Five rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

BEGINNERS
Five rounds for time of:
5 Burpees
10 Jumping alternating lunges
15 Double-unders ***
20 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

*** sub tuck jumps if you are unable to double under

THURSDAY - 16 FEB2012

Front Squat 
3-3-3-3-3

WEDNESDAY-15FEB2012

For time:
Row 2K
50 Wall-ball shots, 20/12 pound ball
Row 1K
35 Wall-ball shots, 20/12 pound ball
Row 500 meters
20 Wall-ball shots, 20/12 pound ball


ADVANCED

For time:
Row 2K
35 Wall-ball shots, 20/12 pound ball
Row 1K
25 Wall-ball shots, 20/12 pound ball
Row 500 meters
15 Wall-ball shots, 20/12 pound ball

INTERMEDIATE
For time:
Row 1500 M
35 Wall-ball shots, 14/10 pound ball
Row 750 M
25 Wall-ball shots, 14/10 pound ball
Row 500 meters
15 Wall-ball shots, 14/10 pound ball

BEGINNERS
For time:
Row 750 M
30 Wall-ball shots -choose weight
Row 500 M
20 Wall-ball shots -choose weight
Row 250 meters
10 Wall-ball shots -choose weight

To best meet the needs of a large group today, we will be running instead of rowing.  For every 500m Rowing you only have to run 400m.  So 2000m Row = 1 mile Run

TUESDAY -14FEB2012

“Erin”

Five rounds for time of:
40/30 pound Dumbbells split clean, 15 reps
21 Pull-ups

ADVANCED
Four rounds for time of:
40/30 pound Dumbbells split clean, 15 reps
21 Pull-ups

              OR

Five rounds for time of:
40/30 pound Dumbbells split clean, 12 reps
16 Pull-ups

INTERMEDIATE
Four rounds for time of:
30/20 pound Dumbbells split clean, 15 reps
21 Pull-ups (banded if necessary)

BEGINNERS
Three rounds for time of:
15 Dumbbells split clean-choose weight
21 Banded Pull-ups

MONDAY -13FEB2012

Five rounds for time of:
Run 600 meters
95/65 pound Squat clean thruster, 15 reps

INTERMEDIATE
Five rounds for time of:
Run 600 meters
65/45 pound Squat clean thruster, 15 reps

BEGINNERS
Three rounds for time of:
Run 600 meters
Squat clean thruster, 12 reps-choose weight

FRIDAY-10FEB2012

Five rounds for time of:
Run 400 meters
185/135 pound Deadlift, 21 reps

INTERMEDIATE
Five rounds for time of:
Run 400 meters
135/95 pound Deadlift, 21 reps

BEGINNERS
Three rounds for time of:
Run 400 meters
Deadlift, 12 reps - choose weight

THURSDAY - 9FEB2012

Complete as many rounds as possible in 15 minutes of:
135/95 pound Push press, 7 reps
135/95 pound Overhead squat, 10 reps
15 GHD Sit-ups

INTERMEDIATE
Complete as many rounds as possible in 15 minutes of:
95/65 pound Push press, 7 reps
95/65 pound Overhead squat, 10 reps
15 Sit-ups

BEGINNERS
Complete as many rounds as possible in 12 minutes of:
Push press, 7 reps - choose weight
Overhead squat, 10 reps - choose weight
15 Sit-ups

Usual warnings about GHD sit ups:  If you don’t regularly do them then don’t do them today, or ever in a WOD.  They can hurt you, put you in the hospital.  Pay attention, don’t be stupid.

WEDNESDAY-8FEB2012

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24/20 inch Box Jump, 12 reps
95/65 pound Thruster, 6 reps
6 Bar-facing burpees

INTERMEDIATE

Complete as many rounds as possible in 12 minutes of:
20 inch Box Jump, 12 reps
65/45 pound Thruster, 6 reps
6 Bar-facing burpees

BEGINNER

Complete as many rounds as possible in 12 minutes of:
Box Jump, 12 reps - choose height
Thruster, 6 reps - choose weight
6 Burpees

TUESDAY-7FEB2012

Three rounds for time of:
275/185 pound Deadlift, 10 reps
50 Double-unders

ADVANCED
Three rounds for time of:
225/155 pound Deadlift, 10 reps
50 Double-unders

INTERMEDIATE
Three rounds for time of:
185/115 pound Deadlift, 10 reps
35 Double-unders or tuck jumps

BEGINNER
Three rounds for time of:
155/95 pound Deadlift, 10 reps
25 Double-unders or tuck jumps

NEWBIES
Three rounds for time of:
Deadlift, 10 reps - choose weight
15 Double-unders or tuck jumps

MONDAY-6FEB2012

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5/1 poods
60 Sit-ups
70 Burpees

ADVANCED
20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 1.5/1 poods
50 Sit-ups
60 Burpees

INTERMEDIATE
20 Handstand push-up progressions
25 Pull-ups-banded if necessary
30 Kettlebell swings, 1/.75 pood
35 Sit-ups
40 Burpees

BEGINNERS
15 Handstand push-up progressions
20 Pull-ups-banded
25 Kettlebell swings, 1 pood
30 Sit-ups
35 Burpees 

FRIDAY-3FEB2012

“Tyler”

Five rounds for time of:
7 Muscle-ups
95/65 pound Sumo-deadlift high-pull, 21 reps

ADVANCED
Five rounds for time of:
3 Muscle-ups
95/65 pound Sumo-deadlift high-pull, 21 reps

INTERMEDIATE
Five rounds for time of:
7 Muscle-up progressions
65/45 pound Sumo-deadlift high-pull, 21 reps

BEGINNERS
Five rounds for time of:
10 pull-ups banded + 10 dips
Sumo-deadlift high-pull, 15 reps choose weight