Tuesday, April 15, 2014

"Deads to Doubles"

Sometimes a deadlift can kill a double-under. 4 opportunities to practice going unbroken deadlifts into unbroken double-unders. Scale as necessary.

Workout of the Day:

400m Run
15 Deadlifts(225/155)
30 Double-Unders
4 rounds

Monday, April 14, 2014

Squat Snatch Practice


Practicing the Squat Snatch followed by 4 Overhead Squat reps

Workout of the Day:

15 Overhead Squats(95/65) - 3 sets of 5 reps
21 Toes to Bar
27 Box Jumps(24/20)
10 Overhead Squats(115/75) - 2 sets of 5 reps
14 Toes to Bar
18 Box Jumps
5 Overhead Squats(135/95)
7 Toes to Bar
9 Box Jumps

Saturday, April 12, 2014

"Pick Your Poison"

This workout is designed to allow you to clean up your week. We have done many of these elements in this weeks programming, however, if you missed some training days then you can grab the missing elements.

Workout of the Day:

"Pick Your Poison"
Partner Workout
Partner A) 300m Run
Partner B) Max Points: choose 1 element per round - no repeats
1 point = Sit-Ups, Push-Ups, Squats, Pull-Ups
2 points = chest to Bar Pull-ups, Kettlebell Swings(53/35)
3 points = Overhead Squats(95/65), Clean & Jerks(135/95)
4 points = Muscle-Ups(bar or rings)

Friday, April 11, 2014

"Hot Ladder"

Workout of the Day:

"Hot Ladder"
1 Medicine Ball Clean(20/14)
1 Burpee
2 Medicine Ball Clean
2 Burpees

3 Medicine Ball Clean
3 Burpee
4 Medicine Ball Clean
4 Burpees
5 Medicine Ball Clean
5 Burpee
= 1 round
As many rounds + reps as possible in 3 minutes
1 minute rest
3 rounds
Score = lowest score of any of the 3 rounds

Thursday, April 10, 2014

"DNF+"

Start back at double-unders as soon as 5 minute clock ends. Score = total reps completed.

Workout of the Day:

"DNF+"
3 rounds
5 minute clock:
50 Double-Unders
40 Hand-Release Push-Ups
30 Wall Ball(20/14 to 10')
20 Toes to Bar
10 Ring Muscle Ups

Wednesday, April 9, 2014

"DiBeth + Max Reps Sit-Ups"

Workout of the Day:

"DiBeth"
Deadlifts(225/155)
Ring Dips
21-15-9

then...

Sit-Ups - Max reps in 3 minutes

Tuesday, April 8, 2014

Complex Cleans

Try to complete the complex without letting go of the barbell. Drop if you must, then pick up where you left off.

Workout of the Day:

Clean Complex:
Power Clean(135/95)
Hang Power Clean
Hang Squat Clean
Squat Clean

12 Pull-Ups
200m Run
5 rounds

Start with 1 complex in the first round, then 2 complexes in the second round and keep adding a complex per round. 5th round is 5 complexes, 12 pull-ups and a 200m run.

Monday, April 7, 2014

Strength/Skill Back Squat

Workout of the Day:

Strength/Skill

Back Squat
5-5-5-5-5

then...

2 minute clock:
Wall Ball(20/14 to 10")
Box Jumps(24/20)
1 minute rest
3 rounds
Lowest score of 2 elements counts for score each round
Lowest score of the 3 rounds goes on whiteboard

Friday, March 28, 2014

Final Validation in the gym tomorrow. Here is our schedule for Saturday:

9am - CrossFit Class
10am - Keiki Class
11am - 2pm Open Validation

Party to follow when last athlete is done. Bring Your Own Beverages and a dish to share.

Wednesday, March 26, 2014

Today's wod is all about skill practice.

Workout of the Day:

Snatch
1-1-1-1-1-1-1-1
1 minute - as many attempts as desired - if successful move up in weight, if not, try again
30 seconds - rest/weight change

then...

Pistols
Max reps in 3 minutes

Tuesday, March 18, 2014

Engine-Engine-Engine

Workout of the Day:

4 minute clock to complete each of the following. 1 minute rest between each

1)
200m Row
10 Burpees
15 Squats
2 rounds

2)
10 Wall Ball(20/14 to 10')
10 Sit-Ups
12 Wall Ball(20/14 to 10')

12 Sit-Ups
14 Wall Ball(20/14 to 10')
14 Sit-Ups
16 Wall Ball(20/14 to 10')
16 Sit-Ups

3)
10 Kettlebell Swings(53/35)
10 Push-Ups
9-8-7-6-5-4-3-2-1

Monday, March 17, 2014

Build a Bar Thruster

Workout of the Day:

2 minute clock:
3 Thrusters(95/65)
3 Toes to Bar
6 Thrusters

6 Toes to Bar
9 Thrusters
9 Toes to Bar

1 minute rest

2 minute clock:
3 Thrusters(115/75)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar

1 minute rest

4 minute clock:
3 Thrusters(135/95)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar

Tuesday, March 11, 2014

Partner Wod

Workout of the Day:

Partner Wod
Athlete A) 200m Run or 200m Rowling - pay variance in burpees (Alternate)

Athlete B) As many Sit-Ups and Toes to Bar as possible before Athlete A completes their Run/Row. Lower rep count of the 2 elements count for score

6 rounds

Monday, March 10, 2014

"10 to 1"



Workout of the Day:

10 Deadlifts(185/125)
10 Box Jumps(24/20)
10 Wall Ball(20/14 to 10')
9-8-7-6-5-4-3-2-1

Saturday, March 8, 2014

"Partner Workout"

 Yes, this is still during the wod

14.2 validation started at 11am. Another week of CrossFit fun. Now it is time to wait for next weeks drop and keep up the training and skill work.

Partner a) picks up where Partner b) leaves off

Workout of the Day:

Partner Workout
a)
200m Run/Row

b)
12 Wall Ball(20/14 to 10")
10 Dumbbell Hang Power Cleans(40/25)
8 Dumbbell Overhead Lunges(40/25)

As many rounds as possible in 15 minutes

Friday, March 7, 2014

"Pre 14.2"



Those who will be validating tomorrow are encouraged to practice skill in low reps of Chest to Bar Pullups and Overhead Squats. Feel free to crush the other elements.

Workout of the Day:

1 minute clock - max reps
Kettlebell Swings(53/35)
Chest to Bar Pull-Ups
Concept 2 Rower - Calories
1 Squat Snatch then 1 Overhead Squat = 1 rep
Sit-Ups
30 seconds rest between each element
2 rounds

Thursday, March 6, 2014

"Know Your Numbers"

Athletes have just enough time for 1 attempt after the 400m run for a 5rm. If you don't know your PR numbers then you will end up guessing. Don't guess, if you are not journaling your strength and benchmark numbers then start today. We still have WodBooks available for $20, or just log it into your computer, put it on your smartphone or scribble it on a composition book.

Workout of the Day:

"Know Your Numbers"
3 minute clock
400m Run
then complete 1 of the following in the remaining time each round(5 rounds)
Bench Press - 5 rep max
Overhead Squat - 5 rep max
Press - 5 rep max
Back Squat - 5 rep max
Pull-Ups - Max reps (1 attempt)
3 minute rest between each round

Wednesday, March 5, 2014

"Open 11.2"




In 2011, CrossFit had not come up with the gamer box jump, so athletes were allowed to bound of the top. We decided to change it to gamer box jumps so everyone could practice what we know will be in this years Open.

Workout of the Day:

"Open 11.2"
9 Deadlifts(155/100)
12 Hand-Realease Push-Ups
15 Gamer Box Jumps(24/20)
As many rounds as possible in 15 minutes

Tuesday, March 4, 2014

Happy Birthday Gay!



This is Gay's 6th birthday workout in our room. It turns a "Squat Clean Grace" into 6 rounds with a rude interruption of front squats. Just what the birthday girl requested - front squat!! Happy Birthday Gay!

Workout of the Day:

"Gay 6"
30 Squat Clean & Jerks (135/95)
5 Front Squats (135/95) after every 5 Squat Clean & Jerks

Monday, March 3, 2014

"Post 14.1"


 5:30p CrossFit Class
5:30p CrossFit Basics class
Workout of the Day:

"Post 14.1"
7 Kettlebell Cleans(53/35)
7 Toes to Bar
7 Chest to Bar Pull-ups
200m Run
5 rounds

Saturday, March 1, 2014

"CrossFit Open 14.1"

Congratulations to all who validated the first workout of this years Open competition. Now that we got that under our belts there is still 4 more weeks of fun.

Workout of the Day:

"CrossFit Open 14.1"
30 Double-Under Jump Rope
15 Snatches(75/55)
As many rounds as possible in 10 minutes

Friday, February 28, 2014

Welcome to the OPEN!

The 2014 OPEN has officially begun! Here is our Saturday schedule for the next 5 weeks:

9am - CrossFit Class
10am - Keiki Class
11am - 2pm - Validation for the Open

We will have a heat board set up at 10am. At 11am we will have a quick brief and athletes can begin warming up. First heat begins at 11:30am. Each heat will have 5 - 8 spots for athletes depending on the number of available judges. Those who will be helping with judging will be given preference for early heats.

Those who want to video their workout for qualifying purposes will be required to bring their own video device. The house will NOT be supplying video equipment or videographers. We will allow 1 minute prior to starting a heat to meet the video requirements.

Participants who are not able to make a Saturday validation are welcome to come to Hawaii Kai on Sunday. We are running validations at this location from 1p -4p.

We are happy to meet special request for validating outside of these 2 events. Please make it the exception and not the norm. We will accommodate the best we can.

Guest are welcome! The cost for a non-member is $20 per validation. Please contact us in advance.

Workout of the Day:

"Pre 14.1"
20 Double-Under Jump Rope
15 Box Jumps(24/20)
10 Pull-Ups
5 Burpees
As many rounds as possible in 12 minutes

Thursday, February 27, 2014

"Bar Ball"

14.1 dropped today. Great workout, especially for those who remember back to 11.1. This repeat workout is a great start to an amazing season. Click HERE for the full video of movement standards. Click HERE to sign up for the OPEN now.

Workout of the Day:

"Bar Ball"
3 Overhead Squat (135/95)
5 Shoulders to Overhead (135/95)
7 Medicine Ball Cleans (20/14)
9 Wall Ball (20/14 to 10')
400m Run
4 rounds

Wednesday, February 26, 2014

Workout of the Day:

Deadlift

5-5-5-5-5

Must complete 1 set every 3 minutes

then...

Toes to Bar
Max reps in 3 minutes

Tuesday, February 25, 2014

Happy Birthday Justin!!

This is Justin's 4th birthday workout in our room. 2 years of double-dose, 1 year of uno-dose and now triple dose. Athletes have 6 minutes to try and complete a workout. There are 4 choices and athletes can chose 3. There is 2 minutes of rest between each 6 minute segment. Score = time is take to complete segment or the amount of unfinished reps. Happy Birthday Justin!!

Workout of the Day:

"Triple Dose"
1)
"Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

2)
"Drop 5"
25 Squats
20 Lunges
15 Sit-Ups
10 Push-Ups
5 Burpees

20 Squats
15 Lunges
10 Sit-Ups
5 Push-Ups

15 Squats
10 Lunges
5 Sit-Ups

10 Squats
5 Lunges

5 Squats

3)
500 Double-Unders

4) 100 Burpees

Monday, February 24, 2014

"Dirty Dead Bar"

Workout of the Day:

"Dirty Dead Bar"
3 Clean & Jerks (155/105)
5 Squat Cleans (155/105)
7 Deadlifts (155/105)
300m Run
3 rounds

Saturday, February 22, 2014

"Finish Where You Start"

Workout of the Day:

Partner Workout
80 Wall Ball(20/14 to 10')
60 Kettlebell Swings(70/44)
40 Gamer Box Jumps(24/20)
200m Run OR 100m Rowling
40 Gamer Box Jumps
60 Kettlebell Swings
80 Wall Ball
Minimum rep count for working athlete is 10 reps, max is 20 reps. Partners DO NOT have to do equal amount of reps
Only one athlete working at a time
Resting partner can do burpees. Each rep is worth 3 seconds of team time.
Solo athletes can start at 80 wall balls and end at row/run

Friday, February 21, 2014

Happy Birthday Brian!

This is Brian's second time celebrating his birthday in our gym. Happy Birthday Brian!!

Workout of the Day:

"Goldstein"
2 reps of *  or   20 reps of ** (choose 1 item from the list - no repeats)
17 Bodyweight Deadlifts/75%bw deadlifts
400m run
4 rounds

*
Rope Climb to 15'
Bar Muscle-Up
Ring Muscle-Up
Elevated Floor Handstand Push-Ups
Pistols

**
Ring Rows
Pull-Ups
Sit-Ups
Push-ups
Squats

Thursday, February 20, 2014

"CrossFit Open 13.1"



Bringing back the memories of last year! Sign up for the Open today. Click HERE to get started now!

Workout of the Day:

"Open 13.1"
40 Burpees
30 Snatches(75/45)
30 Burpees
30 Snatches(135/75)
20 Burpees
30 Snatches(165/105)
10 Burpees
Snacthes(210/120) As many snactches as possible in the remaining time

Wednesday, February 19, 2014

Ladder repeat


Seven minutes to climb this ladder. Push to complete round 6 and then grab as many reps as possible

Workout of the Day:

1 Front Squat (135/95)
1 Strict Pull-Up or Muscle Up
1 Front Squat (drop) 2 Front Squats
2 Strict Pull-Ups or Muscle Ups
1 Front Squat (drop) 2 Front Squats (drop) 3 Front Squats
3 Strict Pull-Ups or Muscle Ups
etc....

Barbell starts from the floor and needs to be cleaned. Squat clean counts as first Front Squat

As many reps as possible in 7 minutes

 

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