HARDASS FITNESS

Many came out to help Kina'u celebrate her big day. Her great attitude and friendly personality goes a long way in helping HAF feel like a family gym. Thanks for all that you do in our box. Happy Birthday Kina'u!

Workout of the Day:

"Kina'u"
400m Run
8 Front Squats(m-135lbs/f-95lbs)
30 Wall Ball(m-20lbs/f-14lbs to 10')

Workout of the Day:

Hang Power Cleans
3-3-3

then...

10 Power Cleans(60% of 3RM hang power clean)
10 Burpees
3 rounds

Workout of the Day:

"Surprise"

2 minute clock
20 1-hand alternating Russian Kettlebell Swing(m-44lbs/f-26lbs)
10 Pull-Ups
5 Toes to Bar
Max reps of Burpees for Score
1 minute rest

Yoshi's shirt is from the CrossFit Games and list all the competitor names. Up close you can't see the "CF" in the print. Pretty Cool! Should we do a shirt like this?

Workout of the Day:

"Nothing Genius"
400m Run
20 Good Mornings(m-65lbs/f-43lbs)
15 Presses(m-65lbs/f-43lbs)
400m Rn
20 Presses
15 Good Mornings
2 rounds

Ali is a regular at our 6am class. She always brings her positive energy and is often there early to do her pre-warm-up before the wod. Happy Birthday Ali!!

Workout of the Day:

"Ali"
4 minute clock
300m Run
8 Dumbbell Squats(m-50lbs/35lbs)
6 Dumbbell Lunges(each leg)(rack position)(m-50lbs/35lbs)
Max Sit-Ups for Score
4 minute clock
300m Run
8 Dumbbell Lunges(each leg)
6 Dumbbell Squats
Max Hand-Release Push-Ups for Score
55 second rest
2 rounds

Workout of the Day:

Strength / Skill

Clean & Jerk
1-1-1-1-1-1

then...

Burpee Box Jump Overs (20")
Max reps in 3 minutes

Today we chose to load the snatch light but keep the volume high. First round was awesome and then not so much=)

Workout of the Day:

"Snatch Batch"
10 Snatches(m-65lbs/f-43lbs)
100m Run
20 Snatches
200m Run
30 Snatches
300m Run
40 Snatches
400m Run

Ryan's birthday workout proved hard for many to get all the work done in each minute. Athletes chose to rest a whole round just to continue. At the end of the day only 2 athletes were able to achieve a "15". This workout celebrates not only Ryan's birthday but also his 1 year anniversary in our room. Happy Birthday Ryan!

Workout of the Day:

"Ryan"
Every minute on the minute complete each section to earn 1 point per minute(max score =15)
8 Burpees
5 Deadlifts(Rx = 80% of 5 rep max)

8 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
5 Strict Pull-Ups

68 Double-Under Jump Rope(x2 for singles)

5 rounds