HARDASS FITNESS

Workout of the Day:

"Jerannie"
21Overhead Squats(m-95lbs/f-65lbs)
21Burpees
15-9-6-3
50Sit-Ups
50Double-Under Jump Rope
40-30-20-10

Since the CrossFit Games Open competition was so much fun, we decided to have 1 workout a month that got validated with a judge. So here is our April Edition. A few got to the deadlifts, but no one finished. Coach Sabrina came the closest with only 1 rep of the Deadlifts to go when the clock hit 0:00.

Workout of the Day:

"April Validation WOD"
50 Bar-Facing Burpees
40 Power Snatches(m-85lbs/f-51lbs)
30 Power Cleans(m-135lbs/f-81lbs)
20 Front Squats(m-155lbs/f-101lbs)
10 Deadlifts(m-245lbs/f-151lbs)
17 minute cap

Cameron has been a part of the HAF ohana since the end of last year. His service here in Hawaii has come to an end and we will miss seeing him in our box. We wish him and Emily the best and look forward to staying in touch and hearing about his future CrossFit experiences.

Always got to drop the benchmark "Girls" workouts from time to time so athletes can set new PR's.

Workout of the Day:

"Helen"
400m Run
21 Kettlebell Swings(m-53lbs/f-35lbs)
12 Pull-Ups
3 rounds

Everyone was happy to celebrate Ken's special day even though this is a 245 rep workout with a half-mile run. Sounds like fun! Happy Birthday Ken!!

Workout of the Day:

"Lucky No.7"
49 Burpees
800m Run
7 Deadlifts(m-185lbs/f-135lbs)
7 Toes to Bar
7 Lunges
7 Tire/Box Jumps(m-24"/f-20")
7 rounds

This is Ashley's last day in our room for about 5 months. She will be embarking on a new journey with a Polynesian Dance Crew in Japan. We wish her the best and hope she figures out a way to keep up her CrossFit skills.

Workout of the Day:

Strength/Skill

Thrusters
2-2-2-2-2

then...

"Little Fran"
6 Thrusters(m-95lbs/f-65lbs)
9 Pull-Ups
12 Double-Under Jump Rope
As many rounds as possible in 5 minutes

If you know Bill's personality, he wanted a workout that would totally crush him and everybody and be unforgettable. So the coaches tweaked "Fight Gone Bad" and came up with "Kill Bill".
Mission accomplished! Happy Birthday Bill!

Workout of the Day:

"Kill Bill"
1 minute at each element
Wall Ball(m-20lbs to 10'/f-14lbs to 9')
Kettlebell Sumo Deadlift High Pull(m-70lbs/f-44lbs)
Double-Under Jump Rope
Kettlebell Swings(m-70lbs/f-44lbs)
Overhead Plate Carry(m-45lbs/f-25lbs) 100m*
Concept2 Rower - (calories)
*15 points for each completion of 100m Overhead Plate Carry
*10 points for completion of half(50m) of the Overhead Plate Carry
*0 points for non-attempt

Workout of the Day:

"Demolished by Bells"
30 Seconds - Max Power Cleans(m-135lbs/f-95lbs)
30 Seconds - Max Dumbbell Push-Jerks(m-50lbs/f-30lbs)
30 Seconds Rest
10 rounds

Coach Sabrina ordered some new medicine balls for the Keiki Class. They are Dynamax Minis, 10" instead of the standard 14". I noticed a few adults that got excited about the smaller med ball=).

Workout of the Day:
9am & 10am
"2 On 1 Off"
2 minute clock for each element / 1 minute rest between each
5 Deadlifts(max weight - athlete's choice)
Max reps Handstand Push-Ups
Max reps Chest to Bar Pull-Ups
Max reps Wall Ball(m-20lbs to 10'/f-14lbs to 9')
Max reps Double-Under Jump Rope

12Noon - Advanced Class
"Regional Event 4 - Tweaked"
50 Double-Under Jump Rope
40 Back Squats(m-135lbs/f-95lbs)
30 Pull-Ups
20 Shoulders to Overhead(m-135lbs/f-95lbs)

Be sure to keep the kettlebell close to midline in the frontal plane. Allowing the kettlebell to drift during a waiter's carry is a recipe for injury. If this is difficult to do then you should go lighter in weight. Stabilizing strength when going overhead is important, but keeping shoulders injury free is more important.

Workout of the Day:

"Waiter Walk"
72 Foot Kettlebell Waiter Walk Right Hand(m-53lbs/f-35lbs)
25 Toes to Bar
72 Foot Kettlebell Waiter Walk Left Hand(m-53lbs/f-35lbs)
25 Good Mornings
100m Run

Coach Todd had the joy of programming Jay's birthday wod today. I am not sure if they discussed the elements, but it is a great workout. It has Jay written all over it. Happy Birthday Jay!!

Workout of the Day:

"Jay"
4 minute clock
4 Snatch Complex
   Power Snatch - Hang Snatch - Squat Snatch(m-95lbs/f-65lbs) (once started, bar cannot be put down)
19 Burpees
Max Double-Under Jump Rope in remaining time
1 minute rest between rounds
Score = Double-Under Jump Rope

Workout of the Day:

Strength/Skill Day

Back Squats
3-3-3-3-3

then...

10 Medicine Ball Cleans(m-20lbs/f-14lbs) descending ladder 10 to 1
1 Kettlebell Swings(m-53lbs/f-35lbs) ascending ladder 1 to 10

Workout of the Day:
"ANNR"
400m Run
Max reps Pull-ups(1 attempt)
50 Abmat Sit-Ups (40-30-20-10)
5 rounds

This is the first time we had a birthday workout submitted via proxy. Melissa allowed Courtney to submit love/hate workout suggestions for her birthday workout. This is a partner workout and teams of 2 could divide up the reps any way they wanted as long as all reps were completed before the plate carry. 1 plate per teams of 2 for the carry. Great WOD. Happy Birthday Melissa!!

Workout of the Day:

"Melissa"
Partner Workout - teams can partition any way they please
40 Tire/Box Jumps(m-24"/f-20")
80 Kettlebell Sumo Deadlift High Pulls(m-53lbs/f-35lbs)
100 Medicine Ball Front Squats(m-20lbs/f-14lbs)
300m Plate Carry(m-45lbs/25lbs)
3 rounds

Workout of the Day:
9am & 10am
400m Run
1 minute rest
400m Row
1 minute rest
2 rounds

then...

3 Front Squats(m-155lbs/f-105lbs)
5 Handstand Push-Ups
7 Toes to Bar
As many rounds as possible in 9 minutes

12Noon Advanced Class
"11.6"
20 Calorie Row
30 Burpees
40 Dumbbell Shoulders to Overhead(m-45lbs/f-35lbs)
50 Toes to Bar
100 Foot Lunges(m-45lbs/f-25lbs)
150 foot Sprint

then...

"Amanda"
9-7-5
Muscle-Ups
Squats Cleans(m-135lbs/f-95lbs)

or

21-15-9
Deadlift(m-315lbs/f-215lbs)
Box Jumps(m-30"/24")

Workout of the Day:

"Walk The G-Line"
30 seconds of work at each station
10 seconds of rest to transition
Pull-Ups
Dumbbell Thrusters(m-40lbs/f-25lbs)
Kettlebell Sumo Deadlift High Pulls(m-53lbs/f-35lbs)
Sit-Ups
Box Jumps(m-24"/f-20")
5 rounds

Workout of the Day:

"Clean Complexion"
2 sets of Clean Complex
   Deadlift-Ground to Power Clean-Ground to Squat Clean
15 Gamer Push-Ups
21 Kettlebell Swings
400m Run
3 rounds

Workout of the Day:

Strength/Skill Day

Overhead Squats
3-3-3-3-3

then...

3:30 minute clock
400m Run
3 Overhead Squats
2 minutes rest between each round
2 rounds

Workout of the Day:

"Rotator Spin"
400m Run
30 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
20 Box Jumps(m-24"/f-20")
10 Pull-Ups
400m Run
30 Box Jumps
20 Pull-Ups
10 Wall ball
400m Run
30 Pull-Ups
20 Wall Ball
10 Box Jumps
400m Run

Workout of the Day:

The Keiki CrossFit Class had a little Easter fun that involved an egg hunt and movements attributed to each egg found along with a hula hoop contest. Fun! Fun! Fun! The adults...not so lucky=)

Workout of the Day:

Every round starts back at the barbell and ends with at 100m run. 20 minutes of crossfit bliss. Which elements did you look forward to and which did you dread?

Workout of the Day:

In honor of Good Friday we will be on a Holiday Schedule.

Our athletes have come to recognize workouts that are programmed by Coach Todd(PBT) and just by sheer coincidence they always seem to have a run attached to it. This cruncher was no exception.

Workout of the Day:

Workout of the Day:

Workout of the Day:

Workout of the Day: