HARDASS FITNESS

Workout of the Day:

Snatch - 1 - Every minute on the minute
10 rounds

then...

Every minute on the minute
1 Snatch(Athletes Choice)
1 Wall Ball(20/14 to 10')
Remaining time in Burpees
Next minute
1 Snatch
2 Kettlebell Swings(53/35)
Remaining time in Burpees
Ladder up and alternate Wall Ball & Kettlebell Swings
10 rounds

20 Seconds of Work
10 seconds of rest
8 rounds at 1 movement before moving to next
1 minute of rest between each movement

Pull-Ups
Sit-Ups
Box Jumps(Gamer)(24/20)
Kettlebell Swings(53/35)

Workout of the Day:

Push-Press
3-3-3-3

then...

Ascending Ladder
7 minute clock:
1 Push-Press(80% of 3 rep max weight)
1 Toes to Bar
2 Push-Press
2 Toes to Bar...

Workout of the Day:

Skill Practice
Box Jumps(24/20) - Max reps in 30 seconds - 4 attempts - varying methods

then...

Rotate 3 elements
Box Jumps(24/20)
Sumo Deadlift High Pulls(95/65)
Abmat Sit-Ups

1 minute clock:
10 Box Jumps
Sumo Deadlift High Pulls - max reps in remaining time
30 seconds rest
1 minute clock
10 Abmat Sit-Ups
Box Jumps - max reps in remaining time
30 seconds rest
1 minute clock
10 Sumo Deadlift High Pulls
Abmat Sit-Ups - max reps in remaining time
30 seconds rest
3 rounds
Score = the sum of all remainder reps

Workout of the Day:

Shuttle Run - Down 40' & Back 40' = 1
First minute complete - 3 Shuttle Runs
Every minute add 1 Shuttle Run

then...

1 minute clock
100m Run
5 Kettlebell Swings(53/35)
Sit-Ups - max reps in remaining time
1 minute rest
2 rounds

2 minute clock
200m Run
10 Kettlebell Swings(53/35)
Sit-Ups - max reps in remaining time
1 minute rest
2 rounds

3 minute clock
300m Run
15 Kettlebell Swings
Sit-Ups - max reps in remaining time

Here is my best suggestion for making your Chest to Bar pull-up more effective.

Saturday will be our final official validation for the Open Season. Please come out and show your support for those who are competing. Potluck to follow. Sign up is posted on the rolling whiteboard. As always, BYOB. (bring your own beverages)

Today has an option of doing an unvalidated trail run at this weeks Open competition workout or doing something that should not tax you too heavily for Saturday's Event.

Workout of the Day:

"13.5"
15 Thrusters(100/65)
15 Chest to Bar Pull-Ups
4 minute AMRAP - (as many reps as possible)
If 3 rounds are completed in 4 minutes an additional 4 minutes will be added

and/or

2 minute clock:
30 Double-Unders
20 Box Jumps(24/20)
10 Burpees
Repeat
2 minutes rest
3 rounds

13.5 Dropped today

Workout of the Day:

"Limited Opportunity"
40 seconds of work
20 seconds of rest
alternating couplet

10 Kettlebell Snatches(44/26)
Sit-Ups in remaining time

1 burpee to cross-over during 20 second rest

10 Medicine Ball Cleans(20/14)
Push-Ups

Need to do some running after yesterday's posterior chain destroyer.

Workout of the Day:

15 Wall Balls(20/14 to 10')
400m Run
15 Front Squats(95/65)
400m Run
15 Thrusters(95/65)
400m Run
15 Overhead Squats(95/65)
400m Run

Workout of the Day:

"Big Dead Cindy"
1 Deadlift(275/185)
"Cindy" - 1 round
5 Pull-Ups
10 Push-Ups
15 Squats
2 Deadlifts
"Cindy" - 1 round
...
10 Deadlifts
"Cindy" - 1 round

Our Keiki enjoyed an Easter Egg Hunt HAF style

Another weekend validation session. Congratulations to all our HAFletes.
Workout of the Day:

"13.4" Validation Day

3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
....
Ladder up by 3 reps every round for 7 minutes

Workout of the Day:

"Squat Ninja"
1 Front Squat(185/125)
1 Burpee
10 Double-Under Jump Rope
2 Front Squats
2 Burpees
20 Double-Under Jump Rope
...
10 Front Squats
10 Burpees
100 Double-Under Jump Rope

13.4 dropped yesterday. Giving everyone an opportunity to have a trial run at this workout before validating. The 800m run can be used as a warm-up if you want to go hard at 13.4 or save your clean & jerk power for Saturday and hit the 800m run hard. The choice is yours.

Workout of the Day:

800m Run

then...

"13.4"
3 Clean & Jerks(135/95)
3 Toes to Bar
Add 3 reps every round
As many reps as possible in 7 minutes

Many of you have done this benchmark workout. Trying to repeat your first attempt after limited rest is the challenge. Remember it is not a 12 minute rest, but the remainder of 12 minutes from your first start time.

Workout of the Day:

"Double-Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Repeat after 12 minutes from original start time

Jerk Blocks and platform are complete. Feel free to use during open gym times. Strongly suggest changing out the boxes with 2 athletes. Top platform weighs 111lbs. Time to start working on that PR Jerk.

Workout of the Day:

30 seconds of work
15 seconds of rest
after each round of 5 elements - 1 minute of rest
Kettlebell Swing(70/44)
Burpees
Box Jumps(Gamer)(24/20)
Handstand Push-Ups
Pistols
4 rounds

2 athletes that are happy that Wall Balls are done for the Open Competition.

Congratulations to all who validated and submitted scores for 13.3. Trying to program around the upcoming 13.4. What will it be this week???

Workout of the Day:

100m Run
1 Power Clean(135/95)
100m Run

 Keiki CrossFit helping Chay celebrate her birthday with the Chay Chay Shuffle.

Validating 13.3 today in the room. Good luck to all, Karen is quite the b!+⊄# and will have your remembering this workout for a few days.

Workout of the Day:

"13.3"
150 Wall Balls(20 to 10'/14 to 9')
90 Double-Under Jump Rope
30 Muscle-Ups
As many reps as possible in 12 minutes

Helping Monica celebrate her birthday with a workout filled with double-unders! Happy Birthday Monica!

Workout of the Day:

"Monica"
1 Pull-up
1 Kettlebell Swing(53/35)
21 Double-Under Jump Rope
2 Pull-up

Helping Carla celebrate her birthday with a workout to remember! Happy Birthday Carla!!!

Workout of the Day:

"Carla"
30 second work
10 seconds rest
6 rounds
1 minute rest before moving to next element
Score = lowest score in any round

Rope Climb - 15' accent  OR  max run distance in 4 minutes
Sit-Ups
Push-Ups
Squats

Workout of the Day:

"Running Girls"
400m Run
21 Kettlebell Swings(53/35)
12 Pull-Ups
400m Run
30 Wall Ball(20/14 to 10')
30 Box Jumps(20)
400m
15 Overhead Squats(95/65)
400m Run
Max Pull-Ups - 1 attempt

Ashta is moving to Florida and we will miss her very much. Looking forward to your visits home.

Keeping everyone's engine running without over taxing any one source. Open-Minded!!

Workout of the Day:

"Pre 13.2 Validation"
7 Push-Jerk(45/31)
7 Medicine Ball Cleans(20/14)
7 Wall Ball(20/14 to 10')
7 Sit-Ups
300m Run
As many rounds as possible in 15 minutes

Really Apollo!!! This is how you are now making your kettlebells!! Same price..cheaper production.

For many this is the first trial run at this workout. Conclusion... this is a box jump management workout. Good luck to all on validations.

Workout of the Day:

"Reebok CrossFit Games Open 13.2"
5 Shoulders to Overhead(115/75)
10 Deadlifts(115/75)
15 Box Jumps(24/20)
As many rounds as possible in 10 minutes

Workout of the Day:

On every Odd minute:
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats

On every Even minute:
5 Deadlift(95/65)
5 Hang Power Clean(95/65)
5 Push-Jerks(95/65)

10 rounds(20 minutes)

Score = Double-Under Jump rope reps after completing the obligation for that minute

Happy to help Travis celebrate his 28th birthday in our room. Working on those double-unders!!

Workout of the Day:

Back Squat
3-3-3-3-3

then...

"Kaono"
28 Wall Balls(20/14 to 10')
28 Double-Under Jump Rope
300m Run