KeKoa CrossFit Schofield Barracks

MONDAY- 20FEB2012

2012-02-17T10:10:00.000-08:00

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

FRIDAY-17FEB2012

2012-02-17T10:08:00.000-08:00

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

2012-02-17T10:07:00.001-08:00

Front Squat
3-3-3-3-3

WEDNESDAY-15FEB2012

2012-02-15T10:01:00.000-08:00

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

2012-02-13T15:37:00.000-08:00

“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

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

2012-02-13T15:27:00.000-08:00

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

2012-02-10T10:07:00.000-08:00

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

2012-02-08T15:44:00.000-08:00

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

2012-02-07T15:48:00.000-08:00

“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

2012-02-06T14:35:00.000-08:00

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

2012-02-05T21:58:00.000-08:00

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

2012-02-03T10:08:00.000-08:00

“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

WEDNESDAY- 1FEB2012

2012-01-31T19:32:00.000-08:00

“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

2012-01-31T10:08:00.000-08:00

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

2012-01-27T14:10:00.001-08:00

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

2012-01-26T22:27:00.000-08:00

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

2012-01-26T10:16:00.000-08:00

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

WEDNESDAY - 25JAN2012

2012-01-24T17:37:00.000-08:00

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

2012-01-23T16:56:00.000-08:00

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

2012-01-23T16:54:00.000-08:00

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

FRIDAY-20JAN2012

2012-01-19T21:41:00.000-08:00

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

2012-01-19T10:02:00.000-08:00

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

2012-01-17T14:07:00.000-08:00

“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

2012-01-17T14:05:00.000-08:00

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

2012-01-12T09:56:00.000-08:00

“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

2012-01-10T13:45:00.000-08:00

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

2012-01-10T13:37:00.001-08:00

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

2012-01-10T13:34:00.000-08:00

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

2012-01-06T16:28:00.000-08:00

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

2012-01-04T20:21:00.000-08:00

“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

2012-01-03T13:33:00.000-08:00

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

2012-01-02T22:01:00.000-08:00

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

2012-01-02T19:17:00.000-08:00

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

TUESDAY- 20DEC11

2011-12-20T10:40:00.000-08:00

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5/1 pood
40 Double-unders

INTERMEDIATE
Three rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5/1 pood
40 Double-unders

-or-

Five rounds for time of:
10 Pull-ups
20 Kettlebell swings, 1.5/1 pood
30 Double-unders

BEGINNERS
Three rounds for time of:
15 Pull-ups
20 Kettlebell swings, 12-20 pounds
25 Double-unders

If you cannot do pull ups, sub jumping pull-ups today instead of banded
If you cannot do double unders, sub tuck jumps

MONDAY -19DEC11

2011-12-19T10:31:00.000-08:00

Three rounds for time of:

7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

INTERMEDIATE
Three rounds for time of:
3 Muscle-ups
20-25 pound Dumbbell thruster, 21 reps

-or-

Three rounds for time of:
7 Muscle-up progressions
20-25 pound Dumbbell thruster, 21 reps

BEGINNER
Three rounds for time of:
3 Muscle-up progressions
10-15 pound Dumbbell thruster, 15 reps

FRIDAY - 16DEC11

2011-12-15T13:32:00.001-08:00

Deadlift 5-5-5-5-5

Everyone does Rx today.

Use the following link to make an ICE comment regarding anything Martinez Gym. In the past they have been very receptive to our comments. Please be considerate, use constructive criticism and be as specific as possible when making requests or suggestions.
http://ice.disa.mil/index.cfm?fa=card&sp=2508&s=46&dep=*DoD&sc=15

THURSDAY-15DEC11

2011-12-14T16:07:00.000-08:00

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm

15 Toes to bar

INTERMEDIATE
Three rounds for time of:
20-25 pound Dumbbell squat snatch, 15 reps, right arm
15 Sit-ups
20-25 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

BEGINNER
Three rounds for time of:
5-15 pound Dumbbell squat snatch, 15 reps, right arm
15 Sit-ups
5-15 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

WEDNESDAY -14DEC11

2011-12-13T14:55:00.000-08:00

Seven rounds for time of:
205/135 pound Clean, 3 reps
4 Ring handstand push-ups

ADVANCED

Seven rounds for time of:
135/95 pound Clean, 3 reps
4 Handstand Push-ups

INTERMEDIATE
Five rounds for time of:
95/65 pound Clean, 3 reps
8 Handstand push-up progressions

BEGINNER
Five rounds for time of:
Clean, 3 reps - choose weight
4 Handstand push-up progressions

Tuesday-13DEC11

2011-12-12T16:01:00.000-08:00

Complete as many rounds as you can in 20 minutes of:

Run 400 meters
Deadlift 155/115 pounds, 21 reps

ADVANCED
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 135/95 pounds, 21 reps

INTERMEDIATE
Complete as many rounds as you can in 20 minutes of:
Run 400 meters

Deadlift 95/65 pounds, 21 reps

BEGINNERS
Complete as many rounds as you can in 15 minutes of:
Run 400 meters

Deadlift 21 reps- choose weight

then

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

Monday- 12DEC11

2011-12-11T22:01:00.000-08:00

“Wood”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24” box
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps
Rest 1 minute

Pack
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 20” box
65/45 pound Sumo-deadlift high-pull, 10 reps
65/45 pound Thruster, 10 reps
Rest 1 minute

Puppies
3 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 12-15” box
15-25pound Sumo-deadlift high-pull, 10 reps
15-25 pound Thruster, 10 reps
Rest 1 minute

FRIDAY - 9DEC11

2011-12-08T16:57:00.000-08:00

“Eva”

Five rounds for time of:
Run 800 meters
2/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

ADVANCED
Five rounds for time of:
Run 800 meters
2/1.5 pood Kettlebell swing, 20 reps
20 Pull-ups

INTERMEDIATE
Four rounds for time of:
Run 600 meters
1/.75 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

BEGINNERS
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Banded Pull-ups

Thursday - 8 DEC 11

2011-12-08T00:00:00.000-08:00

Clean and Jerk

1-1-1-1-1-1-1

then

AMRAP 20 Min

250 m row

25 Push-ups

Wednesday -7DEC11

2011-12-06T14:29:00.000-08:00

Complete as many rounds in fifteen minutes of:

30 Pull-ups
20 Wall ball shots, 20/12 pound ball
Run 200 meters

INTERMEDIATE

Complete as many rounds in fifteen minutes of:
20 Pull-ups
20 Wall ball shots, 14/10 pound ball
Run 200 meters

BEGINNER

Complete as many rounds in ten minutes of:
10 pull-ups banded
20 Wall ball shots, 5-8 pound ball (8’ target)
Run 200 meters

Tuesday-6DEC11

2011-12-06T14:24:00.000-08:00

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Scaling

Hold chin over bar for 10 sec instead of hanging ring extensions

Scale the weight on sots press as needed.

Monday-5DEC11

2011-12-04T13:21:00.000-08:00

Rx
21-15-9 reps of 225/155# Deadlift
Handstand Walk(in meters)

Scaling:

Scale deadlift weight as needed

If you can not do a freestanding handstand or walk on your hands, sub handstand shoulder taps.

If you can not do a handstand, bear crawl for the same distance.

Friday - 2 DEC 11

2011-12-01T22:45:00.001-08:00

"MEGAN"
With partner
2 min max reps of wall climbs (both partners work for the full two minutes)
then immediately (w/o restarting timer) complete the following with your partner. Only one person may be working at a time.
25 pistols alternating legs
35 pull-ups
45 push-ups
55 wallballs 20/12#
65 Deadlift 185/135#
75 Push Jerk 75/55#
85 Abmat sit-ups
95 Double unders

Post number of wall climbs and time to comments

Thursday - 1 DEC 11

2011-12-01T22:44:00.001-08:00

Clean 1-1-1-1-1-1-1

Front Squat 2-2-2-2-2

Everyone does Rx today :)

Wednesday- 30 NOV 11

2011-11-29T16:16:00.000-08:00

"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

2011-11-28T18:20:00.000-08:00

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

2011-11-28T00:04:00.000-08:00

"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

2011-11-22T17:08:00.000-08:00

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

2011-11-22T17:03:00.000-08:00

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

2011-11-21T15:42:00.000-08:00

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

2011-11-21T09:41:00.000-08:00

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

2011-11-17T19:22:00.000-08:00

Thruster 1-1-1-1-1-1-1 reps

Everyone does Rx today. :)

Thursday - 17 NOV 11

2011-11-16T16:30:00.000-08:00

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

2011-11-15T14:45:00.000-08:00

“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

2011-11-15T14:42:00.000-08:00

“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

2011-11-09T15:34:00.001-08:00

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

2011-11-09T15:33:00.000-08:00

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

2011-11-04T16:26:00.000-07:00

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

2011-11-03T18:28:00.000-07:00

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

2011-11-02T16:24:00.000-07:00

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

2011-11-01T16:44:00.000-07:00

"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

2011-11-01T00:26:00.000-07:00

"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.

Happy Halloween

2011-10-31T11:02:00.001-07:00

In honor or Halloween we will be meeting at the track today at 9:15 IN COSTUME for our workout.

Friday- 28 OCT 11

2011-10-28T22:30:00.000-07:00

Write some goals for yourself!
Pick one thing off each list and make a goal for yourself. The goal could be a number you want to do unbroken, a time you want to beat, a one rep max, a movement you want to complete as Rx. Just make it measurable (so you know when you've hit it) and achievable (so we can celebrate once you've made it). Figure out a plan for how to get there and work at it everyday. If you need help, let me know.

Weighted
Deadlift
Clean
Snatch
Jerk
Press
Push Press
Bench Press
Squat(Back, Front, Overhead)
Kettlebell Swings

Body Weight
Squat
Pull-ups(kipping, butterfly, strict, weighted)
Push-ups
Dips (bars, rings)
Box Jumps
Burpees
Pistols
Double Unders
Handstand Push-ups
Muscle-up
Wallballs
Run
Row

Thursday - 27 OCT 11

2011-10-27T11:12:00.000-07:00

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

BEGINNERS
Complete as many rounds as possible in 12 minutes of:
30 second plank hold
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

Check out this video demonstration of the movements
http://media.crossfit.com/cf-video/CrossFit_WOD111026_CFMaxim.mov

Wednesday - 26 OCT 11

2011-10-25T16:36:00.000-07:00

Rx
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5/1 pood
Right-arm Kettlebell snatch, 1.5/1 pood
Pull-ups

INTERMEDIATE
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1/.75 pood
Right-arm Kettlebell snatch, 1/.75 pood
Pull-ups

BEGINNERS
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, choose weight
Right-arm Kettlebell snatch, choose weight
Pull-ups (Beginner or assisted okay)

Tuesday - 25 OCT 11

2011-10-24T14:08:00.000-07:00

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

ADVANCED
10 rounds for time of:
3 Handstand push-ups
205/135 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

INTERMEDIATE
8 rounds for time of:
3 Handstand push-ups
185/115 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

BEGINNERS
6 rounds for time of:
3 Handstand push-ups progressions
Deadlift, 6 reps - choose weight
12 Pull-ups - use lightest band possible
15 Double-unders

Monday - 24 OCT 11

2011-10-24T14:03:00.001-07:00

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

Everyone does Rx today :)

Friday - 21 OCT 11

2011-10-21T11:16:00.000-07:00

Meet at the 1//2 mile track today (aka Castle Field)
From the gym, head towards Foote Gate and take a left at the last light before you exit the gate. You will see the field when the roads comes to a T.

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.

Thursday- 20 OCT 11

2011-10-19T14:44:00.000-07:00

Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders

INTERMEDIATE
Three rounds for time of
95/65 pound Overhead squat, 10 reps
50 Double-unders

BEGINNERS
Three rounds for time of:
pvc - 25 pound Overhead squat, 10 reps
25 Double-unders

If you are unable to do any double unders try subbing tuck jumps or side to side hops over a small barrier. If you can do a few at a time but have no consistency, cut the number of double-unders down to 30 per round.

Wednesday-19 OCT 11

2011-10-18T15:41:00.000-07:00

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

INTERMEDIATE
Three rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

BEGINNERS
Three rounds for time of:
Run 200 meters
10 Pull-ups (beginner or assisted okay)
Run 200 meters
10 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Tuesday-18 OCT 11

2011-10-17T17:09:00.000-07:00

Five rounds for time of:
155/105 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5/1 pood

ADVANCED
Five rounds for time of:
135/95 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5/1 pood

INTERMEDIATE
Five rounds for time of:
95/65 pound Squat clean, 7 reps
14 Kettlebell swings, 1/.75 pood

BEGINNERS
Five rounds for time of:
25 pound Squat clean, 7 reps-sub hang power clean or power clean if necessary to maintain good technique
10 Kettlebell swings, choose weight

Monday - 17 OCT 11

2011-10-17T17:04:00.001-07:00

Deadlift
1-1-1-1-1-1-1

Everyone is Rx today.

Barbells for Boobs!!

2011-10-15T11:10:00.000-07:00

Registration time is here!
-Go to http://www.barbellsforboobs.com/ and search for Kekoa under the affiliate leader board
-Click Register Now
-Ignore the Map & Directions link. The event will be at Martinez Gym.
-Click Register for this Event and then View Cart
-Choose your Donation. $35 is the registration fee but, you are more than welcome to donate more. All proceeds go directly to MIA.
-Fill out all info. Shirts are not guaranteed but, the sooner you register, the more likely you are to get one.
-Click Confirm and proceed to payment.
-Fill in all CC info.
-When finished, if all is done correctly, it should take you to a confirmation page that says Thank You! at the top.
-You can go back to the leaderboard, find Kekoa, and click VIEW attendees. Your name should be there.

***If you have any problems, contact Andrea ASAP! (a.repine@gmail.com)***

Invite everyone you know. We are really excited to be hosting this event. Start practicing those Clean & Jerks!!

Friday, October 14

2011-10-14T17:32:00.000-07:00

AMRAP 30min.
400m Run
10 L-pullups
15 Back Extensions with 25/15#
20 Situps with 25/15#

ADV
400m Run
10 tuck pullups (strict pullup with knees up), strict pullups or kipping L-pullups
15 Good Mornings with 25/15#
20 Situps with 25/15#

INT
400m Run
10 Strict pullups with a band
15 Good Mornings 15/10#
20 Situps 15/10#

BEG
400m Run
10 Strict pullups with a band
15 Good Mornings with the stick
20 Situps

Thursday, October 13

2011-10-13T11:11:00.000-07:00

Tabata Double Unders
(if you didnt do them on Monday)
8 Rounds 20sec of work and 10sec of rest for Max Reps.
Your score is the lowest number of reps in any round.

AND

Max Lift Day!
Front Squats
2-2-2-2-2-2-2-2-2-2

Everyone is doing RX.

Wednesday- 12 OCT 11

2011-10-11T17:07:00.000-07:00

Thank you Andrea for finding this lovely WOD
For time
25 Deadlift 225/155
25 Squat Clean & Jerks 135/95
25 Thrusters 115/75
25 Overhead squats 95/65
Men will load a 45 lb bar in the following order: 25# plate, 2-10# plates, 45# plate.
Women will load a 45 lb bar in the following order: 10# plate, 5# plate, 10# plate, (2-15# plates or 25# and 5#) This will enable you to strip a set of weights after each movement is complete.

INTERMEDIATE
Scale weight to something manageable but challenging do Rx rep scheme

BEGINNER
Scale weight to something manageable but challenging and scale reps to 15 per movement.

Tuesday-11 OCT 11

2011-10-10T21:11:00.000-07:00

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
OR
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your choice of girls and rounds completed to comments.

ADVANCED
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

INTERMEDIATE
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

BEGINNER
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

**** If you cannot do pull ups do not sub jumping pull ups.
If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead.

Columbus Day-10 OCT 11

2011-10-09T16:53:00.001-07:00

Tabata Double-unders
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.

No scaling for this one guys. If you can’t do double unders…..time to practice :)

Friday - 7 OCT 11

2011-10-05T19:46:00.000-07:00

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/12 pound ball

INTERMEDIATE

Five rounds for time of:
Run 400 meters
15 Box jump, 24/20 inch box
15 Wall ball shots, 20/12 pound ball

BEGINNER
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, choose height
15 Wall ball shots, choose weight

Thursday - 6 OCT 11

2011-10-05T19:40:00.000-07:00

AMRAP 30
with partner
15 HSPU
30 Power Cleans 155/105#
45 Toes to Bar
60 Bar Facing Burpees
100 Thrusters 45/35#

Wednesday-5 OCT11

2011-10-04T15:12:00.000-07:00

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35/25 pound dumbbells

ADVANCED
Five rounds for time of:
3 Handstand push-ups
6 Chest-to-bar pull-ups
12 Weighted walking lunges, 35/25 pound dumbbells
-or-
Three rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35/25 pound dumbbells

INTERMEDIATE
Three rounds for time of:
3 Handstand push-ups
6 Chest-to-bar pull-ups
12 Weighted walking lunges, 25/15 pound dumbbells
-or-
Three rounds for time of:
6 Handstand push-ups progressions
12 Pull-ups
24 Weighted walking lunges, 25/15 pound dumbbells

BEGINNERS
Four rounds for time of:
3 Handstand push-ups progressions
6 Pull-ups (assisted or beginner)
12 Weighted walking lunges, 10 pound dumbbells

Tuesday-4 OCT11

2011-10-03T16:20:00.000-07:00

“Carse”
21-18-15-12-9-6-3 reps for time of:
95/65 pound Squat clean
Double-under
185/115 pound Deadlift
24/20” Box jump
Begin each round with a 50 meter Bear crawl.

INTERMEDIATE
18-15-12-9-6-3 reps for time of:
75/55 pound Squat clean
Double-under
135/95 pound Deadlift
24/20” Box jump
Begin each round with a 50 meter Bear crawl.

BEGINNERS
15-12-9-6-3 reps for time of:
15-30 pound Squat clean **
Double-under
45-65 pound Deadlift
15-20” Box jump
Begin each round with a 50 meter Bear crawl.
** if your front squat is terrible stick to power cleans

Monday-3OCT11

2011-10-03T16:15:00.000-07:00

"Diane"
21-15-9
Deadlift 225/155
HSPU

INTERMEDIATE
21-15-9
Deadlift 185/135
Barrier Handstand push-ups or bridged on feet

BEGINNERS
21-15-9
Deadlift -scaled to ability
Bridged Handstand push-ups on feet

Affiliate Showdown

2011-09-30T17:07:00.000-07:00

Come out and support Kekoa Crossfit at the Island Wide Affiliate Showdown on Sunday
If you have a Kekoa shirt wear it. Otherwise, try to wear pink and/or black if you can.

Directions and other information can be found at http://showdown.hawaiivaloans.com/affiliates-2/

Friday-30SEP11

2011-09-30T14:11:00.000-07:00

5 rounds for time
200m Run (1 lap in the gym)
12 KB Swings 2/1.5 pood
25 walking lunges

BEGINNER
choose a KB weight that is comfortable for you

Thursday-29SEP11

2011-09-28T18:05:00.000-07:00

For time:
20 calorie Row
30 Wallball Shots, 20/12 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 105/70 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135/95 pounds
120 foot Sled pull, sled plus 165 pounds
Post time to comments.

INTERMEDIATE
20 calorie Row
30 Wallball Shots, 12/10 pound ball
20 Toes to bar
30 Box jumps, 20” box
20 Sumo-deadlit high-pull, 55/35 pound kettlebell
30 Burpees
20 Shoulder to overhead, 95/65 pounds
120 foot Sled pull, sled plus 105 pounds

BEGINNERS
10 calorie Row
20 Wallball Shots, 8/6 pound ball
10 Toes to bar
20 Box jumps, 12-16” box
10 Sumo-deadlit high-pull, 10-15 pound kettlebell
20 Burpees
10 Shoulder to overhead, 15-25 pounds
100 foot Sled pull, sled plus 65 pounds

Wednesday-28SEP11

2011-09-28T11:00:00.000-07:00

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20/12 pound ball
10 Toes to bar
10 Box jumps, 24"/20" box
Post rounds completed to comments.

INTERMEDIATE
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 12/10 pound ball
10 Toes to bar
10 Box jumps, 20”/16" box

BEGINNERS
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 5-8 pound ball
10 Toes to bar (or hanging knee raises)
10 Box jumps, 12-16” box

Tuesday-27SEP11

2011-09-27T10:24:00.000-07:00

Deadlift 3-3-3-3-3 reps

Everyone does Rx today. Make sure you do some warmup deadlifts before going heavy. Push hard today but most importantly be safe!

“The point of CF is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

Monday-26SEP11

2011-09-25T19:30:00.000-07:00

Kekoa Crossfit is participating in the Hawaii VA Loans Showdown on Oct 2. Please come out and cheer us on. http://showdown.hawaiivaloans.com/

"Santiago"
Seven rounds for time of:
35/25 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135/95 pound Power clean, 10 reps
10 Handstand push-ups

INTERMEDIATE
Five rounds for time of:
30/20 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
95/65 pound Power clean, 10 reps
10 Handstand push-ups -or- 20 HSPU progressions

BEGINNERS
Five rounds for time of:
10-20 pound Dumbbell hang squat clean, 12 reps
12 Pull-ups -or- assisted/beginner pull us
25-65 pound Power clean, 10 reps
10 HSPU Progressions

Friday-23SEP11

2011-09-25T19:11:00.001-07:00

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
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. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday-22SEP11

2011-09-21T16:16:00.000-07:00

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

CrossFit rarely asks for max reps. This workout does and expects that there is no “gaming” the workout. I want to see you falling off the pull up bar every round. Test your limits today.

ADVANCED
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.

INTERMEDIATE
Do 5 rounds of
max push ups
max pull ups (banded)

BEGINNERS
Do 3 rounds:
max push ups
max pull ups (banded)

*Jumping Pull ups should NOT be subbed today. Use a band, and kip if you can.

Wednesday-21SEP11

2011-09-20T19:39:00.000-07:00

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

Here's some good tips on the split jerk for those that just need to tweak their movement.
http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.mov

Tuesday-20SEP11

2011-09-20T11:15:00.000-07:00

Five rounds for time of:
35 Double-unders
Run 200 meters

BEGINNERS

3 rounds

35 Double-unders
Run 200 meters

If you have trouble with double-unders but can do some, cut the number to 20 double unders. If you have attempted double-unders but never been able to get one, do 5x as many singles (175 singles). If you just can't jump rope at all, do tuck jumps (knees to chest) or side-to-side hops over a small hurdle.

Monday-19SEP11

2011-09-19T10:53:00.000-07:00

For time:
15 foot Rope climb, 5 ascents
145/115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165/125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185/135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205/145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225/155 pound Clean and jerk, 1 rep
Post time to comments.

ADVANCED
15 foot Rope climb, 5 ascents
145/85 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
155/95 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
165/105 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
17115 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
185/125 pound Clean and jerk, 1 rep

INTERMEDIATE
15 foot Rope climb, 5 ascents
95/55 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
105/65 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
115/75 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
125/85 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
135/95 pound Clean and jerk, 1 rep

Puppies
15 foot Rope climb, 5 ascents
10 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
15 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
20 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
25 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
35 pound Clean and jerk, 1 rep
If you are unable to do rope climbs sub beginner rope climbs instead.

Friday-16SEP11

2011-09-15T19:14:00.000-07:00

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Everyone does Rx today.

Thursday-15SEP11

2011-09-14T14:03:00.000-07:00

Rx
Four rounds for time of:
Run 400 meters
95/65 pound Thruster, 15 reps
15 Pull-ups

INTERMEDIATE
Four rounds for time of:
Run 400 meters
65/45 pound Thruster, 15 reps
15 Pull-ups

BEGINNER
Four rounds for time of:
Run 200 meters
45/25 pound Thruster, 15 reps
15 Jumping Pull-ups