Monday - 11JULY2011

Rx
"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

scaling options
ADVANCED
Three rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

INTERMEDIATE
Five rounds for time of:
95-115/65-75 pound Deadlift, 12 reps
95-115/65-75 pound Hang power clean, 9 reps
95-115/65-75 pound Push jerk, 6 reps

BEGINNER
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Friday - 08JULY2011

We Will be meeting in 2-27s gym today. That's located in DQuad just behind the gym, you can park at the Tropics and walk over. The gym is on the 3rd floor of Building 453

Rx
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

scaling options
ADVANCED
Five rounds for time of:
15 foot Rope climb, 1 ascent
5 Handstand push-ups
10 One-legged squats, 45 pound barbell

INTERMEDIATE
Five rounds for time of:
15 foot Rope climb, 1 ascent or 3 Beginner rope climbs
5 Handstand push-ups
10 One-legged squats

BEGINNER
Three rounds for time of:
1 Beginner Rope climb
5 Handstand push-up progressions
10 Assisted One-legged squats

Thursday - 07JULY2011

Rx
"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

scaling options
INTERMEDIATE
40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

BEGINNER
30-20 and 10 rep rounds of:
Wall ball shots, 10-14 pound ball
Box jump, 15-20 inch box
Kettlebell swings, 15-24 Pounds

Wednesday - 06JULY2011

Rx
Shoulder Press
5-5-5-5-5 reps

Tuesday - 05JULY2011

Hope everyone enjoyed a safe holiday, but it's time to get back to work.

Rx
Three rounds for time of:
135/95 pound Front squat, 12 reps
12 Burpee pull-ups

scaling options
INTERMEDIATE
Three rounds for time of:
95/65 pound Front squat, 12 reps
12 Burpee pull-ups

BEGINNER
Three rounds for time of:
15-25 pound Front squat, 12 reps
9 Burpees
6 Beginner or assisted pull-ups

Monday - 04JULY2011

HAPPY 4th of JULY!

Because of the 5k/mile run taking place on post we're going to change the time for today to 1000. Feel free to come in at any time though.

Rx
Deadlift
3-3-3-3-3

work up to your max by adding weight after each set of 3. We did this one recently so make sure you check back at your last weight, try to beat it.

Friday - 01JULY2011

Rx
"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

scaling options
ADVANCED
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

INTERMEDIATE
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Single unders

BEGINNER
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Single unders

Thursday - 30JUNE2011

Rx
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L Pull-ups

scaling options
ADVANCED
Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups
10 Tuck sit Pull-ups

INTERMEDIATE
Complete as many rounds in 20 minutes as you can of:
4 Handstand push-ups or 12 Progressions
8 Strict Pull-ups

BEGINNER
Complete as many rounds in 15 minutes as you can of:
5 Handstand push-ups progressions
10 Pull-ups (Beginner or assisted okay)

Wednesday - 29JUNE2011

Rx
For time:
800m Run
30 Snatch
800m Run

**Just a heads up, some of you are aware of CrossFit Oahu starting new locations. There will now be a CrossFit Waipio located near the Costco off the Ka Uka exit on H2. The grand opening is Sunday 3 JULY at 1200, there will be a free WOD as well as discounts on some membership packages. If people are interested it would be worth our while to carpool so as not to take up parking for what will be a busy first day for CF Waipio. You can "like" their facebook page for more details.

Tuesday - 28JUNE2011

Rx
For time:
800m Run
30 Muscle-ups
800m Run

scaling options
ADVANCED
For time:
800m Run
30 Muscle-ups, assisted
800m Run

INTERMEDIATE
For time:
800m Run
15 Muscle-ups, 1:4 Pull-ups & Dips
800m Run

BEGINNER
For time:
400m Run
10 Muscle-up prgressions
400m Run