Afternoon classes- TELL YOUR FRIENDS

Starting tomorrow, Kekoa Crossfit will now offer weekday afternoon classes.  Hours are as follows
Monday, Tuesday, Friday at 1700
Wednesday, Thursday at 1600.

THURSDAY-1NOV2012

5 Rounds, each exactly 3 minutes long
Run 400m 
rest the remainder of the 3 minutes

BEGINNER
4 Rounds, each exactly 4 minutes long
Run 400m 
rest the remainder of the 4 minutes

MEET AT CASTLE FIELD (AKA WATTS FIELD).

HALLOWEEN 2012

100 Thrusters 95/65# in 80s workout gear

INTERMEDIATE
100 Thrusters-choose weight

BEGINNER
50 Thrusters-choose weight

TUESDAY-30OCT2012

AMRAP 3 Min 
10 Deadlift 185/135#
10 Kettlebell swings 53/35#
10 Burpees
Rest 1 min
Repeat 5 times

INTERMEDIATE
AMRAP 3 Min 
10 Deadlift 135/95#
10 Kettlebell swings 44/30#
10 Burpees
Rest 1 min
Repeat 5 times

BEGINNER
AMRAP 3 Min 
10 Deadlift-choose weight
10 Kettlebell swings-choose weight
10 Burpees
Rest 1 min
Repeat 5 times

In honor of Halloween on Wednesday, Kekoa Crossfit is going back in time. Please wear your best 80s workout gear to class. Spandex, leg warmers, sweatbands, off the shoulder shirts, neon colors.... I will be taking pictures :)

MONDAY-29OCT2012

Crossfit Games Open 12.3
AMRAP 18 Min
15 Box Jumps 24/20"
12 Pushpress 115/75#
9 Toes to Bar

INTERMEDIATE
AMRAP 18 Min
15 Box Jumps 20/18"
12 Pushpress 85/55#
9 Toes to Bar

BEGINNER

AMRAP 12 Min
15 Box Jumps-choose height
12 Pushpress-choose weight
9 Hortizontal Toes to Bar

The overall record was 15 rounds by Kristan Clever followed closely by the men's record of 14 rounds + 15 box jumps + 12 push press by Rich Froning. 

FRIDAY-26OCT2012

“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 however needed. Start and finish with the runs. If you’ve got a twenty pound vest or body armor, wear it.

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

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

THURSDAY-25OCT2012

Weighted Tabatas
Tabata Hang cleans 95/65#

Rest 1 minute
Tabata Ring dips

Rest 1 minute
Tabata Pushpress 95/65# 
Rest 1 minute
Tabata push-ups

Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For today, your score will be the grand total of all reps preformed in all sets of all movements

BEGINNERS

Cut the work in half! So 4 intervals instead of 8.  Still only rest one minute between movements.  

WEDNESDAY-24OCT2012

5 rounds
400m Run
21 Deadlift 185/135#

ADVANCED
5 rounds

Run 400 m

21 Deadlift 145/115#

INTERMEDIATE

5 rounds

400m Run

21 Deadlift-choose weight

BEGINNER

3 rounds

400m Run

21 Deadlift-choose weight

TUESDAY-23OCT2012

5 Rounds 
1 min for max reps of power snatch 75/55#
1 min for max reps of overhead squats 75/55#
1 min for max reps of double unders

INTERMEDIATE
5 Rounds 
1 min for max reps of power snatch 55/35#
1 min for max reps of overhead squats 55/35#
1 min for max reps of double unders

BEGINNER
5 Rounds 
1 min for max reps of power snatch-choose weight
1 min for max reps of overhead squats-PVC pipe
1 min for max reps of tuck jumps

MONDAY-22OCT2012

3 Rounds
25 Wallball 2-for-1s-20/14#
12 pullups

INTERMEDIATE
3 Rounds
25 Wallball 2-for-1s-choose weight
12 pullups

BEGINNER
3 Rounds
25 Wallball-choose weight
12 pullups-jumping

FRIDAY-19OCT2012

With partner, complete
100 Pull-ups
100 Kettlebell swings, 53/35#
100 Double-unders each (both partners must finish before moving to OHS)
100 Overhead Squats 95/65#

INTERMEDIATEWith partner, complete
75 Pull-ups
75 Kettlebell swings, 44/30#
75 Double-unders 
75 Overhead Squats 65/45#

BEGINNERWith partner, complete
75 Jumping Pull-ups
75 Kettlebell swings-choose weight
75 Tuck Jumps 
75 Overhead Squats-choose weight

THURSDAY-18OCT2012

Back Squat 5-5-5-5-5

WEDNESDAY-17OCT2012

3 Rounds
Run 400m
15 Situps with wall ball throw 20/14#
12 Kettlebell swings 70/53#

ADVANCED
3 Rounds
Run 400m
15 Situps with wall ball throw 14/12#
12 Kettlebell swings 62/44#

INTERMEDIATE
3 Rounds
Run 400m
15 Situps with wall ball throw 12/8#
12 Kettlebell swings 53/35#


BEGINNER
3 Rounds
Run 400m
15 Situps with wall ball throw-choose weight
12 Kettlebell swings-choose weight

TUESDAY-16OCT2012

EMOM 10 Minutes

2 Thrusters 155/105#

6 Pushups

INTERMEDIATE

EMOM 10 Minutes

2 Thrusters 125/85

6 Pushups

BEGINNER

EMOM 10 Minutes

2 Thrusters-choose weight

6 Pushups-choose height

Starting today Kekoa Crossfit will be offering an EVENING CLASS at 1700 Monday, Tuesday and Friday at Martinez Gym.  Both the morning and evening class will follow the WODs posted here. Thank you coach Kaitlyn for volunteering your time to teach the evening class!

MONDAY-15OCT2012

3 Rounds
50m walking lunges
100m broad jumps
200m run

BEGINNER
3 rounds
25m walking lunges
50m broad jumps
200m run

This was last done April 27, 2012. We called one length of the gym 50m, two lengths 100m and one lap around the gym 200m. Its not perfect but pretty close.

FRIDAY- 12OCT2012

5 rounds

21 Burpees

50 feet of lunges with 45/25# plate overhead

INTERMEDIATE

5 rounds for time

21 Burpees

50ft walking lunges with 25/10# plate overhead

BEGINNER

5 rounds for time

15 Burpees

50ft walking lunges 

THURSDAY- 11OCT2012

8 Rounds

20 sec for max reps of Hang Power Clean 115/85#

Rest 10 Sec

20 sec for max reps of Pushpress 115/85#

Rest 10 sec                                        

INTERMEDIATE

8 Rounds

20 sec for max reps of Hang Power Clean 95/65#

Rest 10 Sec

20 sec for max reps of Pushpress 95/65#

Rest 10 sec

BEGINNER

8 Rounds

20 sec for max reps of Hang Power Clean-choose weight

Rest 10 Sec

20 sec for max reps of Pushpress-choose weight

Rest 10 sec

WEDNESDAY- 10OCT2012

5 Rounds

15 Wallballs 20/14#

15 Box jumps 24/20”

Run 400m

Rest 60 Sec

INTERMEDIATE

5 Rounds

15 Wallballs 14/10#

15 Box jumps 20/16”

Run 400m

Rest 60 Sec

BEGINNER

5 Rounds

15 Wallballs-choose weight

15 Box jumps-choose height

Run 400m

Rest 60 Sec

PLEASE BRING A TIMER OR STOPWATCH TODAY!