Saturday, January 19, 2013

"HAF Throwdown"



 Celebrating Katelyn's birthday at the Keiki CrossFit Class







We will be having a team throwdown in February for those who missed this last event. We will be posting information soon. After today's throwdown workout we added to the Anniversary Wall. We will be doing this again in February so be sure to join in on this hands-on project.

Workout of the Day:

"HAF Throwdown"
Double-Under Jump Rope - 100 or  Single-Unders - 300
Handstand Push-Ups - 5 or Push-Ups - 25

Choose your own barbell weight and complete the required number of reps
Squat Clean
mens/womens
225/150 for 2 reps
205/135 for 4 reps
185/120 for 6 reps
165/110 for 8 reps
145/95 for 10 reps
125/80 for 12 reps
105/70 for 14 reps
85/55 for 16 reps
65/40 for 18 reps

Chest to Bar Pull-Ups - 20 or Chin-Over-Bar Pull-Ups - 50

Deadlift - Must use same barbell weight as Squat Clean
mens/womens

225/150 for 10 reps
205/135 for 14 reps
185/120 for 18 reps
165/110 for 22 reps
145/95 for 26 reps
125/80 for 30 reps
105/70 for 34 reps
85/55 for 38 reps
65/40 for 42 reps

Toes to Bar - 20 or Toes to Pole - 60

Double-Under Jump Rope - 100 or Single-Under Jump Rope 300

Bar Muscle-Ups - max reps in remaining time
10 minute cap

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