tag:blogger.com,1999:blog-71102864369846693682024-03-12T17:52:00.208-07:00KeKoa CrossFit Schofield BarracksKeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.comBlogger792125tag:blogger.com,1999:blog-7110286436984669368.post-7093649200962670662013-06-26T15:59:00.001-07:002013-06-26T15:59:14.840-07:00THURSDAY-27JUN13<span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px;">3 Rounds</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">50m walking lunges</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">100m broad jumps</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">200m run</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">BEGINNER</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">3 rounds</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">25m walking lunges</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">50m broad jumps</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">200m run</span><br />
<span class="Apple-style-span" style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><span style="color: magenta;">MEET AT THE TRACK</span></span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com2tag:blogger.com,1999:blog-7110286436984669368.post-26259547350361798852013-06-25T15:48:00.002-07:002013-06-25T15:49:18.757-07:00WEDNESDAY-26JUN13<span style="color: #45818e;">5 Cycles with 1 minute rest between of </span><br />
<span style="color: #45818e;">AMRAP 3 </span><br />
<span style="color: #45818e;">6 Pushpress 115/75#</span><br />
<span style="color: #45818e;">9 Pushups</span><br />
<span style="color: #45818e;">12 Box Jumps 24/18"</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">INTERMEDIATE</span><br />
<span style="color: #45818e;">5 Cycles with 1 minute rest between of </span><br />
<span style="color: #45818e;">AMRAP 3 </span><br />
<span style="color: #45818e;">6 Pushpress 95/65#</span><br />
<span style="color: #45818e;">9 Pushups</span><br />
<span style="color: #45818e;">12 Box Jumps 18/12"</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">BEGINNER</span><br />
<span style="color: #45818e;">5 Cycles with 1 minute rest between of </span><br />
<span style="color: #45818e;">AMRAP 3 </span><br />
<span style="color: #45818e;">6 Pushpress-choose weight</span><br />
<span style="color: #45818e;">9 Pushups on incline</span><br />
<span style="color: #45818e;">12 Box Jumps-choose height</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: magenta;">MEET AT TRACK TOMORROW! We will have a potluck celebration after the WOD.</span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-36160755175403019102013-06-24T20:34:00.000-07:002013-06-24T20:34:55.226-07:00TUESDAY-25JUN13<span style="color: #45818e;">8 rounds</span><br />
<span style="color: #45818e;">20 seconds of deadlift 135/95#</span><br />
<span style="color: #45818e;">10 seconds rest</span><br />
<span style="color: #45818e;">20 seconds of hang clean 95/65#</span><br />
<span style="color: #45818e;">10 seconds rest</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">BEGINNER</span><br />
<span style="color: #45818e;">8 rounds</span><br />
<span style="color: #45818e;">20 seconds of deadlift-choose weight</span><br />
<span style="color: #45818e;">10 seconds rest</span><br />
<span style="color: #45818e;">20 seconds of hang clean-choose weight</span><br />
<span style="color: #45818e;">10 seconds rest</span><br />
<span style="color: magenta;">MEET AT THE TRACK THURSDAY</span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-60499294093349770812013-06-24T11:07:00.003-07:002013-06-24T11:08:16.585-07:00MONDAY-24JUN13<span style="color: #45818e;">5 Rounds</span><br />
<span style="color: #45818e;">30 Wallballs 20/14#</span><br />
<span style="color: #45818e;">30m Bear Crawl</span><br />
<span style="color: #45818e;">Run around building</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">BEGINNER</span><br />
<span style="color: #45818e;">5 Rounds</span><br />
<span style="color: #45818e;">30 Wallballs-choose weight</span><br />
<span style="color: #45818e;">30m Bear Crawl</span><br />
<span style="color: #45818e;">Run around building</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: magenta;">WE WILL BE AT THE TRACK ON THURSDAY!</span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-13263217657110086292013-06-21T11:14:00.001-07:002013-06-21T11:14:00.895-07:00FRIDAY-21JUN13<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">ANNIE</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">50-40-30-20-10</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Double Unders </span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Situps</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><br /></span><span style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"></span><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">INTERMEDIATE</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Double Unders 25-20-15-10-5</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Situps 50-40-30-20-10</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><br /></span><span style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"></span><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">BEGINNERS</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">25-20-15-10-5</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Tuck Jumps </span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Situps</span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-36067980354558943812013-06-19T16:31:00.000-07:002013-06-19T16:31:02.500-07:00THURSDAY-20JUN13<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<b><span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', sans-serif;">Amrap 7 min<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-color: black; text-align: left;">
<span style="color: #45818e; font-family: Trebuchet MS, sans-serif; font-size: x-small;"><span style="line-height: 20px;">Lunge 10 steps do 5 push press with 95/65# barbell<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', sans-serif;">THE BAR SHOULD BE HELD IN THE FRONT RACK POSITION FOR THE LUNGES. This means that the bar ideally will not touch the ground for the entire 7 min WOD. Anytime it does, you must do 3 burpees before picking it back up.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<br /></div>
<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', sans-serif;">INTERMEDIATE<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<b><span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', sans-serif;">Amrap 7 min<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', sans-serif;">Lunge 10 steps do 5 pushpress with 65/45# barbell<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<br /></div>
<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', sans-serif;">BEGINNER<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<b><span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', sans-serif;">Amrap 7 min<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', sans-serif;">Lunge 10 steps do 5 pushjerk-45#</span></div>
KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-11831284499428009472013-06-19T11:01:00.000-07:002013-06-19T11:01:24.750-07:00WEDNESDAY-19JUN13<span style="color: #45818e;">With partner</span><br />
<span style="color: #45818e;">100 Knees to Elbows</span><br />
<span style="color: #45818e;">100 Thrusters 95/65#</span><br />
<span style="color: #45818e;">100 Pushups</span><br />
<span style="color: #45818e;">100 Hang Cleans 95/65#</span><br />
<span style="color: #45818e;">100 Box Jumps 24/18"</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">INTERMEDIATE</span><br />
<span style="color: #45818e;">With partner</span><br />
<span style="color: #45818e;">100 Knees to Armpits</span><br />
<span style="color: #45818e;">100 Thrusters 65/45#</span><br />
<span style="color: #45818e;">100 Pushups</span><br />
<span style="color: #45818e;">100 Hang Cleans 65/45#</span><br />
<span style="color: #45818e;">100 Box Jumps 18/12"</span><br />
<br />
<span style="color: #45818e;">BEGINNER</span><br />
<span style="color: #45818e;">With partner</span><br />
<span style="color: #45818e;">100 Horizontal Knees to Elbows</span><br />
<span style="color: #45818e;">100 Thrusters-choose weight</span><br />
<span style="color: #45818e;">100 Pushups on incline</span><br />
<span style="color: #45818e;">100 Hang Cleans-choose weight</span><br />
<span style="color: #45818e;">100 Box Jumps-choose height</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: magenta;">FROM NOW ON, MEET AT SWEAT FACTORY UNLESS OTHERWISE POSTED.</span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-40467818573073787692013-06-17T17:26:00.003-07:002013-06-17T17:27:06.241-07:00TUESDAY-18JUN13<span style="color: #45818e;">AMRAP 20</span><br />
<span style="color: #45818e;">3 Pushup to wallwalks</span><br />
<span style="color: #45818e;">6 Powercleans 155/105#</span><br />
<span style="color: #45818e;">25 Squats</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">INTERMEDIATE</span><br />
<span style="color: #45818e;">AMRAP 20</span><br />
<span style="color: #45818e;">3 Pushup to 3/4 wallwalks </span><br />
<span style="color: #45818e;">6 Powercleans 115/75#</span><br />
<span style="color: #45818e;">25 Squats</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">BEGINNER</span><br />
<span style="color: #45818e;">AMRAP 15</span><br />
<span style="color: #45818e;">3 Wallwalks with knees/feet on box</span><br />
<span style="color: #45818e;">6 Powercleans-choose weight</span><br />
<span style="color: #45818e;">25 Squats</span><br />
<br />
<span style="color: magenta;">MEET AT SWEAT FACTORY!</span><br />
<br />KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-2060170876907552922013-06-17T11:08:00.002-07:002013-06-17T11:08:51.020-07:00MONDAY-17JUN13<span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px;">5 Rounds</span><br />
<span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">5 Deadlift 275/185#</span><br />
<span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">10 Burpees</span><br />
<br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" />
<span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">This was an event in the 2008 Crossfit games. The men's winning time was 2:23 and women's was 3:23.</span><br />
<span class="Apple-style-span" style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">This will be a short but EXTREMELY intense workout. Pick a deadlift weight that allows you to keep that purpose. If the workout takes you more than 7 minutes you failed to scale appropriately. If you aren't totally gassed when this is over, you also failed to scale appropriately. </span><br />
<div style="text-align: left;">
<span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><i>Last done 31JAN13</i></span></span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><i><br /></i></span></span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="color: magenta; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif;"><span class="Apple-style-span" style="line-height: 20px;">MEET AT THE SWEAT FACTORY!</span></span></div>
KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-81383320725039131612013-06-13T22:35:00.001-07:002013-06-13T22:36:07.067-07:00FRIDAY-14JUN13<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 1.6em; text-align: left;">Partner WOD</span><br />
<div class="post-body entry-content" id="post-body-2858251988123318070" itemprop="description articleBody" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin: 0px 0px 0.75em; text-align: left;">
<span class="Apple-style-span" style="color: #45818e; line-height: 1.6em;">One partner does 400 squats while other partner does a flexed arm hang. </span><span style="background-color: black; color: #45818e; line-height: 1.6em;">Partners can switch roles at any time, as many times as necessary. The clock continues counting during the switches and squats can only take place while partners chin is over the bar. Post total time to complete 400 cumulative squats.</span><br />
<span class="Apple-style-span" style="color: #45818e; line-height: 1.6em;"><br /></span><span class="Apple-style-span" style="color: #45818e; line-height: 1.6em;">INTERMEDIATE</span><br />
<span class="Apple-style-span" style="color: #45818e; line-height: 1.6em;">One person does 400 squats </span><span style="color: #45818e;">while other partner does a flexed arm hang with heels on ground. </span></div>
<div class="post-body entry-content" id="post-body-2858251988123318070" itemprop="description articleBody" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin: 0px 0px 0.75em; text-align: left;">
<span class="Apple-style-span" style="color: #45818e; line-height: 1.6em;"><br /></span><span class="Apple-style-span" style="color: #45818e; line-height: 1.6em;">BEGINNER</span><br />
<span class="Apple-style-span" style="color: #45818e; line-height: 1.6em;">One person does 300 squats while other partner does a flexed arm hang with heels on ground. 15 Minute time cap. </span></div>
<div class="post-body entry-content" id="post-body-2858251988123318070" itemprop="description articleBody" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin: 0px 0px 0.75em; text-align: left;">
<span class="Apple-style-span" style="color: #45818e; line-height: 1.6em;"><br /></span></div>
<div class="post-body entry-content" id="post-body-2858251988123318070" itemprop="description articleBody" style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin: 0px 0px 0.75em; text-align: left;">
<span class="Apple-style-span" style="line-height: 1.6em;"><span style="color: magenta;">MEET AT SWEAT FACTORY</span></span></div>
KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-30351424432969601722013-06-12T22:47:00.002-07:002013-06-12T22:47:48.407-07:00THURSDAY-13JUN13<span style="color: #45818e;">3 ROUNDS FOR TIME</span><br />
<span style="color: #45818e;">6 Front Squats 185/115#</span><br />
<span style="color: #45818e;">12 Medicine Ball Squat Cleans 20/14#</span><br />
<span style="color: #45818e;">24 Handstand Shoulder Taps</span><br />
<span style="color: #45818e;">48 Double Unders</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">INTERMEDIATE</span><br />
<span style="color: #45818e;">3 ROUNDS FOR TIME</span><br />
<span style="color: #45818e;">6 Front Squats 135/95#</span><br />
<span style="color: #45818e;">12 Medicine Ball Squat Cleans 16/10#</span><br />
<span style="color: #45818e;">12 Handstand Shoulder Taps </span><br />
<span style="color: #45818e;">24 Double Unders + 24 Tuck Jumps</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">BEGINNER</span><br />
<span style="color: #45818e;">3 ROUNDS FOR TIME</span><br />
<span style="color: #45818e;">6 Front Squats-choose weight</span><br />
<span style="color: #45818e;">12 Medicine Ball Squat Cleans-choose weight</span><br />
<span style="color: #45818e;">24 Handstand Shoulder Taps with feet on bar</span><br />
<span style="color: #45818e;">48 Tuck Jumps</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: magenta;">MEET AT THE SWEAT FACTORY!</span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-59405140002978717392013-06-11T23:57:00.003-07:002013-06-11T23:57:39.711-07:00WEDNESDAY-12JUN13<span style="color: #45818e;">8 Rounds</span><br />
<span style="color: #45818e;">Max reps in 20 seconds of plyo lunges</span><br />
<span style="color: #45818e;">Rest 10 seconds</span><br />
<span style="color: #45818e;">Max reps in 20 seconds of hang cleans 95/65#</span><br />
<span style="color: #45818e;">Rest 10 seconds</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">INTERMEDIATE</span><br />
<span style="color: #45818e;">8 Rounds</span><br />
<span style="color: #45818e;">Max reps in 20 seconds of plyo lunges</span><br />
<span style="color: #45818e;">Rest 10 seconds</span><br />
<span style="color: #45818e;">Max reps in 20 seconds of hang cleans 65/45#</span><br />
<span style="color: #45818e;">Rest 10 seconds</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">BEGINNER</span><br />
<span style="color: #45818e;">6 Rounds</span><br />
<span style="color: #45818e;">Max reps in 20 seconds of walking lunges(DO NOT REMAIN STATIONARY. BE SURE TO TRAVEL FORWARD)</span><br />
<span style="color: #45818e;">Rest 10 seconds</span><br />
<span style="color: #45818e;">Max reps in 20 seconds of hang cleans-choose weight</span><br />
<span style="color: #45818e;">Rest 10 seconds</span><br />
<span style="color: magenta;">MEET AT SWEAT FACTORY!</span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-23305161950083572362013-06-10T14:57:00.001-07:002013-06-10T14:57:55.278-07:00TUESDAY-11JUN13<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Run 800m, 80 Double Unders, 40 Burpees</span><br />
<div style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<div style="color: #cccccc;">
<span class="Apple-style-span" style="color: #45818e;">Run 400m, 40 Double Unders, 20 Burpees</span></div>
<div style="color: #cccccc;">
<span class="Apple-style-span" style="color: #45818e;">Run 200m, 20 Double Unders, 10 Burpees</span></div>
<div style="color: #cccccc;">
<span class="Apple-style-span" style="color: #45818e;">Run 100m, 10 Double Unders, 5 Burpees</span></div>
<div style="color: #cccccc;">
<span class="Apple-style-span" style="color: #45818e;"><br /></span></div>
<div>
<span style="color: magenta;">MEET AT WATTS FIELD!</span></div>
<div>
<i><span style="color: #45818e;">Last done 11FEB13</span></i></div>
</div>
KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-74797745502862812622013-06-10T01:28:00.001-07:002013-06-10T01:36:50.397-07:00MONDAY-10JUN13<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Crossfit Games Open 12.3</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">AMRAP 18 Min</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">15 Box Jumps 24/20"</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">12 Pushpress 115/75#</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">9 Toes to Bar</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><br /></span><span style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"></span><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">INTERMEDIATE</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">AMRAP 18 Min</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">15 Box Jumps 20/18"</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">12 Pushpress 85/55#</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">9 Toes to Bar</span><br />
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;"><br /></span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">BEGINNER</span></div>
<div style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<div style="color: #cccccc;">
<span style="color: #45818e;">AMRAP 12 Min</span></div>
<div style="color: #cccccc;">
<span style="color: #45818e;">15 Box Jumps-choose height</span></div>
<div style="color: #cccccc;">
<span style="color: #45818e;">12 Pushpress-choose weight</span></div>
<div style="color: #cccccc;">
<span style="color: #45818e;">9 Hortizontal Toes to Bar</span></div>
<span style="color: magenta;">MEET AT THE SWEAT FACTORY!</span><br />
<i style="color: #cccccc;"><span style="color: #45818e;">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. </span></i></div>
KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-66389209498954621792013-06-06T20:35:00.000-07:002013-06-06T20:37:22.430-07:00FRIDAY-7JUN13<span style="background-color: black;"><span style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">"</span><b style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Fight Gone Skatepark!</b><span style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">"</span></span><br />
<span style="background-color: black;"><span style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Three rounds for max reps of:<br />1 Min Hang Cleans 95/65#<br />1 Min Kettlebell Swings 53/35#</span></span><br />
<span style="background-color: black;"><span style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">1 Min </span><span style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Box Jump</span></span><br />
<span style="background-color: black;"><span style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">1 Min </span><span style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Push-press 95/65#</span></span><br />
<span style="background-color: black;"><span style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">1 Min </span><span style="color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Burpees </span></span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">1 Min rest<br />In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.</span><br />
<span style="background-color: black;"><span style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><span style="color: magenta;"><br /></span></span>
<span style="color: magenta;"><span style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">MEET AT PORTER SKATEPARK! </span><span style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">It is located on the corner of McCornack Rd and Collier Loop(or maybe street?). If you aren't familiar with Porter, McCornack Rd is the one behind the PX that the Main post chapel is on. Just take that into the neighborhood about two blocks and you will see the skatepark on the right.</span></span></span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-87288462685494378222013-06-05T16:07:00.002-07:002013-06-05T16:07:44.424-07:00THURSDAY-BABY SHOWERNO CLASS TODAY! KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-72210247862142530472013-06-04T14:49:00.002-07:002013-06-04T14:49:21.026-07:00WEDNESDAY-5JUN13<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">3 rounds for maximum distance</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">1 min bear crawl</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">1 min crab walk</span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">2 min run</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><br /></span>
<span style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><span style="color: magenta;">MEET AT WATTS FIELD!</span></span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-14214102310549293932013-06-04T00:09:00.001-07:002013-06-04T00:09:10.096-07:00TUESDAY-4JUN13<span style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><span style="color: #45818e;">KAREN</span></span><br style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;" /><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">150 Wallballs 20/14# ball 10' target<br style="background-color: black;" /><br style="background-color: black;" />INTERMEDIATE<br style="background-color: black;" /><span class="Apple-style-span" style="background-color: black;">Today, pick a weight that ensures you will finish in under 15 minutes. Thats 10 reps per minute. Every rep still must hit the 10' target.</span><br style="background-color: black;" /><br style="background-color: black;" /><span class="Apple-style-span" style="background-color: black;">BEGINNER</span><br style="background-color: black;" /><span class="Apple-style-span" style="background-color: black;">Use an 8' target and pick a weight that will allow you to finish in under 15 minutes. If this is still not possible, switch to air squats. </span></span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><span class="Apple-style-span" style="background-color: black;"><br /></span></span>
<span style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><span class="Apple-style-span" style="background-color: black;"><span style="color: magenta;">MEET AT SWEAT FACTORY!</span></span></span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-23018766670573123772013-06-02T19:59:00.002-07:002013-06-02T19:59:16.351-07:00MONDAY-3JUN13<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">10 Rounds</span><br />
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">15 Deadlift 135/95#</span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">15 Pushups</span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;"><br /></span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">INTERMEDIATE</span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">10 Rounds </span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">10 Deadlift 135/95#</span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">10 Pushups</span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;"> </span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">BEGINNER</span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">7 Rounds</span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">10 deadlift-choose weight</span></div>
<div style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: #45818e;">10 pushups-choose height</span></div>
<div style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">
<span style="color: magenta;">MEET AT THE SWEAT FACTORY! This is in the quad across Kole Kole from Martinez gym. The actual gym is on the second floor of building 2084. </span></div>
KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com2tag:blogger.com,1999:blog-7110286436984669368.post-73944427239051006982013-05-30T23:34:00.001-07:002013-05-30T23:34:20.283-07:00FRIDAY-31MAY13<span style="color: #45818e;">7 Rounds</span><br />
<span style="color: #45818e;">7 Hang Cleans 155/105#</span><br />
<span style="color: #45818e;">7 Chest to Bar Pullups</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">INTERMEDIATE</span><br />
<span style="color: #45818e;">7 Rounds</span><br />
<span style="color: #45818e;">7 Hang Cleans 115/75#</span><br />
<span style="color: #45818e;">7 Pullups</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">BEGINNER</span><br />
<span style="color: #45818e;">7 Rounds</span><br />
<span style="color: #45818e;">7 Hang Cleans-choose weight</span><br />
<span style="color: #45818e;">7 Jumping or Row Pullups</span><br />
<span style="color: magenta;"><br /></span>
<span style="color: magenta;">MEET IN B QUAD!</span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-57687053949909583222013-05-29T20:47:00.002-07:002013-05-30T11:33:52.314-07:00THURSDAY-30MAY13<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">5 Rounds</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Max reps of squats in one minute</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Max reps of pushups in one minute</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Max reps of sit-ups in one minute</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">In three minutes run 400m then rest the remainder of the three minutes</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><br /></span><span style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"></span><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">BEGINNERS</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">5 Rounds</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Max reps of squats in one minute</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Max reps of pushups on knees in one minute</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">Max reps of sit-ups in one minute</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">In three minutes run 400m then rest the remainder of the three minutes</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><br /></span>
<span style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><span style="color: magenta;">MEET AT WATTS FIELD!</span></span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-22658118767589661442013-05-28T17:07:00.001-07:002013-05-30T23:35:00.978-07:00WEDNESDAY-29MAY13<span style="color: #45818e;">3 Rounds</span><br />
<span style="color: #45818e;">50 Double Unders</span><br />
<span style="color: #45818e;">25 Shoulder to Overhead 95/65#</span><br />
<span style="color: #45818e;">12 Toes to bar</span><br />
<br />
<span style="color: #45818e;">INTERMEDIATE</span><br />
<span style="color: #45818e;">30 Double Unders</span><br />
<span style="color: #45818e;">25 </span><span style="color: #45818e;">Shoulder to Overhead</span><span style="color: #45818e;"> 65/45#</span><br />
<span style="color: #45818e;">12 Toes to bar</span><br />
<br />
<span style="color: #45818e;">BEGINNER</span><br />
<span style="color: #45818e;">50 Tuck Jumps</span><br />
<span style="color: #45818e;">25 </span><span style="color: #45818e;">Shoulder to Overhead-choose weight</span><br />
<span style="color: #45818e;">12 Horizontal toes to bar</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: magenta;">Meet at the Sweat Factory or meet in the Martinez Gym parking lot at 8:50 and we will walk over together. </span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1tag:blogger.com,1999:blog-7110286436984669368.post-3183670545596573532013-05-28T00:48:00.001-07:002013-05-28T00:49:02.017-07:00TUESDAY-28MAY13<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">400m of walking lunges</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><br /></span><span style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"></span><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">INTERMEDIATE</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">300m of walking lunges</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><br /></span><span style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"></span><span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">BEGINNER</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;">200m of walking lunges</span><br />
<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><br /></span>
<span style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; text-align: left;"><span style="color: magenta;">MEET AT WATTS FIELD! </span></span><br />
<span style="background-color: black; text-align: left;"><span style="color: magenta;"><span style="font-family: Trebuchet MS, Trebuchet, Verdana, sans-serif;"><span style="line-height: 20px;">Wednesday we will be at the Sweat Factory. Meet in the Martinez parking lot at 8:50 and we will walk over together. </span></span></span></span>KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-87413941845956331502013-05-23T19:02:00.002-07:002013-05-23T19:02:32.682-07:00FRIDAY-24MAY13<span style="color: #45818e;">3 Rounds</span><br />
<span style="color: #45818e;">10 Turkish getups alternating arms 53/35#</span><br />
<span style="color: #45818e;">35 Double unders</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">INTERMEDIATE</span><br />
<span style="color: #45818e;">3 Rounds</span><br />
<span style="color: #45818e;">10 Turkish getups alternating arms 44/25#</span><br />
<span style="color: #45818e;">20 Double unders</span><br />
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">BEGINNER</span><br />
<br />
<span style="color: #45818e;">3 Rounds</span><br />
<span style="color: #45818e;">10 Turkish getups alternating arms-choose weight</span><br />
<span style="color: #45818e;">35 Tuck Jumps</span><br />
<br />
<span style="color: magenta;">Class is cancelled Monday in observance of Memorial Day. Tuesday class will meet at Watts Field. </span><br />
KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com0tag:blogger.com,1999:blog-7110286436984669368.post-4293685430657414002013-05-22T16:41:00.003-07:002013-05-22T16:44:02.320-07:00THURSDAY-23MAY13<span style="background-color: black; color: #45818e; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.6em; text-align: left;">"Jackie"</span><br />
<div class="post-body entry-content" id="post-body-3208151377209098834" itemprop="description articleBody" style="background-color: black; color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.6em; margin: 0px 0px 0.75em; text-align: left;">
<span class="Apple-style-span" style="color: #45818e;">Row 1000m</span><br />
<span class="Apple-style-span" style="color: #45818e;">50 Thrusters 45#</span><br />
<span class="Apple-style-span" style="color: #45818e;">30 Pull-ups</span></div>
<div class="post-body entry-content" id="post-body-3208151377209098834" itemprop="description articleBody" style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.6em; margin: 0px 0px 0.75em; text-align: left;">
<span style="color: #45818e;"><br /></span>
<span style="color: #45818e;">INTERMEDIATE</span><br />
<div style="color: #cccccc;">
<span class="Apple-style-span" style="color: #45818e;">Row 1000m</span></div>
<div style="color: #cccccc;">
<span class="Apple-style-span" style="color: #45818e;">50 Thrusters-choose weight</span></div>
<div style="color: #cccccc;">
<span style="background-color: black; color: #45818e; line-height: 1.6em;">20 Pull-ups</span></div>
</div>
<div class="post-body entry-content" id="post-body-3208151377209098834" itemprop="description articleBody" style="background-color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.6em; margin: 0px 0px 0.75em; text-align: left;">
<span class="Apple-style-span" style="color: #45818e;">BEGINNERS</span><br />
<span class="Apple-style-span" style="color: #45818e;">Row 1000m</span><br />
<span class="Apple-style-span" style="color: #45818e;">20 Thrusters-choose weight</span><br />
<span class="Apple-style-span" style="color: #45818e;">30 Jumping Pull-ups</span><br />
<div style="clear: both; color: #cccccc;">
</div>
</div>
<div class="post-body entry-content" id="post-body-3208151377209098834" itemprop="description articleBody" style="background-color: black; margin: 0px 0px 0.75em; text-align: left;">
<div style="color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.6em;">
<span class="Apple-style-span" style="color: #45818e;"><i>Last done 10DEC2012</i></span></div>
<i><span style="color: magenta; font-family: Trebuchet MS, Trebuchet, Verdana, sans-serif;"><span style="line-height: 1.6em;">CLASS WILL BE CANCELED MONDAY IN HONOR OF MEMORIAL DAY. GO OUT AND DO </span><span style="line-height: 25px;">SOMETHING</span><span style="line-height: 1.6em;"> FUN IN HAWAII :)</span></span></i></div>
KeKoa Crossfithttp://www.blogger.com/profile/04076924119830925862noreply@blogger.com1