Warm Up:
Drills
WOD:
15 Pull Ups
15 KB SDHP
15 Box Jump
3x Sm. Bldg.
4 Rounds
December 15, 2010
Warm Up:
Run 1 mile
WOD:
5 Back Squat (#95/#65)
10 Knees to Elbows
15 KB Swing (#53/#35)
AMRAP in 10 min.
Run 1 mile
WOD:
5 Back Squat (#95/#65)
10 Knees to Elbows
15 KB Swing (#53/#35)
AMRAP in 10 min.
December 8, 2010
Warm Up:
3 min Jump rope
15 Shoulder Rolls
15 Good Mornings
15 OHS
Technique:
Snatch
WOD:
21-15-9
Power Snatch (#95/#65)
Dips
Burpees
3 min Jump rope
15 Shoulder Rolls
15 Good Mornings
15 OHS
Technique:
Snatch
WOD:
21-15-9
Power Snatch (#95/#65)
Dips
Burpees
December 7, 2010
Warm Up:
2 min Jump rope
30 Jumping Jacks
30 Mountain Climbers
30 V-Ups
2 min Jump rope
WOD:
21-18-15-12-9-6-3
Pull Ups
Sit Ups
Over Plate Lunge
2 min Jump rope
30 Jumping Jacks
30 Mountain Climbers
30 V-Ups
2 min Jump rope
WOD:
21-18-15-12-9-6-3
Pull Ups
Sit Ups
Over Plate Lunge
December 6, 2010
Warm Up:
3 min. Jump rope
10 OHS
10 Push Ups
10 Good Mornings
WOD:
10 Push Ups
10 Jump Box
10 DB Thrusters
AMRAP in 15 min.
3 min. Jump rope
10 OHS
10 Push Ups
10 Good Mornings
WOD:
10 Push Ups
10 Jump Box
10 DB Thrusters
AMRAP in 15 min.
December 2, 2010
Warm Up:
5 Push Ups
10 Sit Ups
15 Mountain Climbers
WOD:
25 Push Press (#95/#65)
15 Good Mornings
5 Jump Squats
7 Rounds
5 Push Ups
10 Sit Ups
15 Mountain Climbers
WOD:
25 Push Press (#95/#65)
15 Good Mornings
5 Jump Squats
7 Rounds
December 1, 2010
Warm Up:
3x around small bldg.
WOD:
Dirty Thirty
30 DB Weighted Lunges
Dirty Thirty
30 Supermans
Dirty Thirty
30 Db. Unders
3x around small bldg.
WOD:
Dirty Thirty
30 DB Weighted Lunges
Dirty Thirty
30 Supermans
Dirty Thirty
30 Db. Unders
November 22, 2010
Warm Up:
100 Single Jump Rope
20 OHS
20 Pass Throughs
WOD:
10 Front Squat (#95/#65)
20 KB Swings (#53/#35)
10 Push Press (#95/#65)
100 Single Jump Rope
20 OHS
20 Pass Throughs
WOD:
10 Front Squat (#95/#65)
20 KB Swings (#53/#35)
10 Push Press (#95/#65)
November 17, 2010
Warm Up:
50-40-30-20-10
Singles
V-Ups
WOD:
21-18-15-12-9
2x around sm. bldg.
Dips
Sit Ups
SDHP (#53/#35)
50-40-30-20-10
Singles
V-Ups
WOD:
21-18-15-12-9
2x around sm. bldg.
Dips
Sit Ups
SDHP (#53/#35)
November 16, 2010
"Double Trouble"
courtesy of CrossFit Hawaii
10 Deadlifts
20 Pull Ups
30 Push Ups
40 Dbl. Unders
50 Squats
40 Dbl. Undres
30 Box Jumps
20 Knees to Elbows
10 Deadlifts
courtesy of CrossFit Hawaii
10 Deadlifts
20 Pull Ups
30 Push Ups
40 Dbl. Unders
50 Squats
40 Dbl. Undres
30 Box Jumps
20 Knees to Elbows
10 Deadlifts
November 15, 2010
Warm Up:
Jump Rope (100 Single)
10 Pass Throughs
10 OHS
2 Rounds
WOD:
1x Small Bldg.
20 Med Ball Cleans
20 Med Ball Press
5 Rounds for time
Jump Rope (100 Single)
10 Pass Throughs
10 OHS
2 Rounds
WOD:
1x Small Bldg.
20 Med Ball Cleans
20 Med Ball Press
5 Rounds for time
November 13, 2010
Warm Up:
25 Jumping Jacks
25 Alt. Toe Touch
15 Air Squats
3 Rounds
WOD:
7x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
6x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
4x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
3x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
25 Jumping Jacks
25 Alt. Toe Touch
15 Air Squats
3 Rounds
WOD:
7x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
6x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
4x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
3x Small Bldg.
10 DB Press (#45/#25)
15 Pull Ups
15 KB SDHP #70/#53)
20 Wall Ball
November 11, 2010
Warm Up:
Bear Crawls
Crab Walk
Duck Walk
WOD:
50 DB Squat Cleans (#45/#25)
40 Burpees
30 DB Chops
20 DB Single Arm Swing
10 Dbl. Unders
20 DB Single Arm Swing
30 DB Chops
40 Burpees
50 Dbl. Unders
Bear Crawls
Crab Walk
Duck Walk
WOD:
50 DB Squat Cleans (#45/#25)
40 Burpees
30 DB Chops
20 DB Single Arm Swing
10 Dbl. Unders
20 DB Single Arm Swing
30 DB Chops
40 Burpees
50 Dbl. Unders
November 10, 2010
Warm Up:
Run
Lunge width (small bldg.)
Backward
Lunge width
Skills:
Hang Power Cleans (#95/#45)
WOD:
50 Wall Ball
40 Double Unders
30 KB Swing (#53/#35)
20 Waiters Lunge (#45/#25)
10 Box Jumps
Run
Lunge width (small bldg.)
Backward
Lunge width
Skills:
Hang Power Cleans (#95/#45)
WOD:
50 Wall Ball
40 Double Unders
30 KB Swing (#53/#35)
20 Waiters Lunge (#45/#25)
10 Box Jumps
November 4, 2010
Warm Up:
5x around big bldg.
5x around small bldg.
WOD:
5 Push Ups
10 Sit to Stand
15 Squat to Jump Box
AMRAP in 10 minutes
5x around big bldg.
5x around small bldg.
WOD:
5 Push Ups
10 Sit to Stand
15 Squat to Jump Box
AMRAP in 10 minutes
November 2, 2010
Warm Up:
Sprint Length of small bldg.
Run backwards
Sprint Length of small bldg.
Walk
WOD:
"Tabata"
Decline Push Ups
KB SDHP (#53/#35)
Sit Ups
Burpees
Squats
Sprint Length of small bldg.
Run backwards
Sprint Length of small bldg.
Walk
WOD:
"Tabata"
Decline Push Ups
KB SDHP (#53/#35)
Sit Ups
Burpees
Squats
November 1, 2010
Warm Up:
25 Jumping Jacks
25 Air Squats
2 Rounds
Strength:
Shoulder Press
3-3-3-3-3
WOD:
10 DB Thrusters (#45/#25)
10 Dips
10 Jump Box
10 V-Ups
AMRAP in 20 minutes
25 Jumping Jacks
25 Air Squats
2 Rounds
Strength:
Shoulder Press
3-3-3-3-3
WOD:
10 DB Thrusters (#45/#25)
10 Dips
10 Jump Box
10 V-Ups
AMRAP in 20 minutes
October 30, 2010
Warm Up:
Sprint length of the building
Run Backwards
Spring length of the building
Walk
5x
WOD:
All movement are done with a plate (#45/#25)
5 Push Ups on plate
10 Lunges
15 Push Plate above head (your choice of movement)
20 Bent over rows
AMRAP in 20 minutes
Sprint length of the building
Run Backwards
Spring length of the building
Walk
5x
WOD:
All movement are done with a plate (#45/#25)
5 Push Ups on plate
10 Lunges
15 Push Plate above head (your choice of movement)
20 Bent over rows
AMRAP in 20 minutes
October 28, 2010
Warm Up:
4 Min. Dbl Unders or Singles
WOD:
5x around small bldg.
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
5x around small bldg.
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
5x around small bldg.
4 Min. Dbl Unders or Singles
WOD:
5x around small bldg.
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
5x around small bldg.
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
5x around small bldg.
October 27, 2010
Warm Up:
5 Pass Throughs
10 Good Mornings
15 Overhead Squats
2 Rounds
Strength:
3-3-3-3-3
Back Squat
WOD:
10 DB Snatch
20 Sit Ups
1x around overhead plate carry (#45/#25)
5 Rounds
5 Pass Throughs
10 Good Mornings
15 Overhead Squats
2 Rounds
Strength:
3-3-3-3-3
Back Squat
WOD:
10 DB Snatch
20 Sit Ups
1x around overhead plate carry (#45/#25)
5 Rounds
October 26, 2010
Warm Up:
5 Push Ups
10 Squats
15 Mountain Climbers
WOD:
1x around small bldg.
10 KB Swing
15 Burpees
20 Jump Squats
AMRAP in 20 Minutes
5 Push Ups
10 Squats
15 Mountain Climbers
WOD:
1x around small bldg.
10 KB Swing
15 Burpees
20 Jump Squats
AMRAP in 20 Minutes
October 25, 2010
Warm Up:
25 Jumping Jacks
25 Dbl. Unders
2 Rounds
Strength:
3 Max Rep Attempts
Dead Hang Pull Ups
WOD:
7 Pull Ups
14 Wall Balls
21 Push Ups
5 Rounds
25 Jumping Jacks
25 Dbl. Unders
2 Rounds
Strength:
3 Max Rep Attempts
Dead Hang Pull Ups
WOD:
7 Pull Ups
14 Wall Balls
21 Push Ups
5 Rounds
October 23, 2010
Warm Up:
5 Push ups
10 Sit Ups
15 Shouler Rolls
20 Good Mornings
Strength:
Deadlift
5-5-5-5-5
3-3-3-3-3
1-1-1-1-2
WOD:
5 Deadlifts
10 Squats
15 Jump Pull Ups
AMRAP 15 minutes
5 Push ups
10 Sit Ups
15 Shouler Rolls
20 Good Mornings
Strength:
Deadlift
5-5-5-5-5
3-3-3-3-3
1-1-1-1-2
WOD:
5 Deadlifts
10 Squats
15 Jump Pull Ups
AMRAP 15 minutes
October 21, 2010
Warm Up:
Jump rope 3 minutes (practice double unders)
WOD:
One Ball
All movements are done with a medicine ball (#20/#10)
20 Push ups
20 Sit ups
20 Side to Side
20 V-ups
20 Med Ball Cleans
5 rounds for time
Jump rope 3 minutes (practice double unders)
WOD:
One Ball
All movements are done with a medicine ball (#20/#10)
20 Push ups
20 Sit ups
20 Side to Side
20 V-ups
20 Med Ball Cleans
5 rounds for time
October 20, 2010
Warm up:
25 Double Unders
25 V-Ups
2 Rounds 10 minute cap
WOD:
10-9-8-7-6-5-4-3-2-1
Weighted Lunges (#45/#25 plate)
Knees to Elbows
KB Squat (#53/#35)
Jumpbox
25 Double Unders
25 V-Ups
2 Rounds 10 minute cap
WOD:
10-9-8-7-6-5-4-3-2-1
Weighted Lunges (#45/#25 plate)
Knees to Elbows
KB Squat (#53/#35)
Jumpbox
October 19, 2010
Warm Up:
Jump Rope 3 minute
WOD:
"Grace"
Then:
10 Wall Balls (#20/#10)
20 Sit ups
Run 1x (small bldg.)
AMRAP in 15 minutes
Jump Rope 3 minute
WOD:
"Grace"
Then:
10 Wall Balls (#20/#10)
20 Sit ups
Run 1x (small bldg.)
AMRAP in 15 minutes
October 19, 2010
Warm Up:
5x around small building
WOD:
"TABATA"
Push Ups
Sit Ups
Squats
Dips
KB Swings (#53/#35)
5x around small building
WOD:
"TABATA"
Push Ups
Sit Ups
Squats
Dips
KB Swings (#53/#35)
September 20, 2010
Warm Up:
1x around small building
Good Mornings
Squats
Mountain Climbers (R/L=1)
Strength:
Split Jerk
1-1-1-1-1-1-1
WOD:
5 Push Ups (hands off the ground)
10 V-Ups
15 Squat Box Jumps
1x around small building
Good Mornings
Squats
Mountain Climbers (R/L=1)
Strength:
Split Jerk
1-1-1-1-1-1-1
WOD:
5 Push Ups (hands off the ground)
10 V-Ups
15 Squat Box Jumps
September 9, 2010
“Each time we face our fear, we gain strength, courage, and confidence in the doing.”
- unknown
Warm Up:
Drill
5 Rounds
WOD:
10-9-8-7-6-5-4-3-2-1
Wall Ball (#20/10)
Box Jumps
Kettlebell Swings (#53/35)
Push Ups
For Time
- unknown
Warm Up:
Drill
5 Rounds
WOD:
10-9-8-7-6-5-4-3-2-1
Wall Ball (#20/10)
Box Jumps
Kettlebell Swings (#53/35)
Push Ups
For Time
September 8, 2010
"There is no happiness except in the realization that we have accomplished something."
-Henry Ford
 |
| Today's 6:00 p.m. class. You should hear the things that come out of their mouths during the WOD! |
Warm Up:
1 mile for time
WOD:
50 MAN Makers
For Time
September 7, 2010
Welcome back from a long weekend!
Warm Up:
20 Double Unders
15 Overhead Squats (pvc)
3 Rounds
WOD:
"Nancy"
2x around the small building
15 Overhead Squats (#95/#65)
5 Rounds for time
Warm Up:
20 Double Unders
15 Overhead Squats (pvc)
3 Rounds
WOD:
"Nancy"
2x around the small building
15 Overhead Squats (#95/#65)
5 Rounds for time
September 4, 2010
Warm Up:
Sprint Drills
Strength:
Bench Press
5-5-5-5-5
4-4-4-4-4
3-3-3-3-3
2-2-2-2-2
1-1-1-1-1
WOD:
"Karen"
150 Wall Balls (#20/#10)
Sprint Drills
Strength:
Bench Press
5-5-5-5-5
4-4-4-4-4
3-3-3-3-3
2-2-2-2-2
1-1-1-1-1
WOD:
"Karen"
150 Wall Balls (#20/#10)
September 2, 2010
Warm Up:
Drills
WOD:
"Tabata"
Push Ups
Box Jumps
Dips
DB Push Press
Mountain Climbers
Drills
WOD:
"Tabata"
Push Ups
Box Jumps
Dips
DB Push Press
Mountain Climbers
September 1, 2010
Todays WOD actually had people saying they looked forward to the burpees. Thats when you know that it SUCKED!
Warm Up:
3 minutes jump rope
(Practice double unders)
WOD:
30 Weighted lunges
Dirty 30
30 Weighted squats
Dirty 30
30 Burpees
Dirty 30
Warm Up:
3 minutes jump rope
(Practice double unders)
WOD:
30 Weighted lunges
Dirty 30
30 Weighted squats
Dirty 30
30 Burpees
Dirty 30
August 31, 2010
Warm Up:
3 minutes jump rope
WOD:
50 Tire Jumps
1x around small building
50 Pull Ups
1x around small building
50 Kettlebell Swings (53/35)
1x around small building
50 Walking Lunges
1x around small building
50 Knees to Elbow
1x around small building
3 minutes jump rope
WOD:
50 Tire Jumps
1x around small building
50 Pull Ups
1x around small building
50 Kettlebell Swings (53/35)
1x around small building
50 Walking Lunges
1x around small building
50 Knees to Elbow
1x around small building
August 30, 2010
Warm Up:
25 Jumping Jacks
25 Mountain Climbers
25 Good Mornings
2 Rounds
WOD:
50 Dumbbell Chops (alt. 25 L/R) (25/15)
50 Single Arm Thrusters
50 Single Arm Swings
3 Rounds for time
25 Jumping Jacks
25 Mountain Climbers
25 Good Mornings
2 Rounds
WOD:
50 Dumbbell Chops (alt. 25 L/R) (25/15)
50 Single Arm Thrusters
50 Single Arm Swings
3 Rounds for time
August 11, 2010
Our 6:00 p.m. class did awesome tonight!
Warm Up:
1 mile for time
Strength:
Squat Clean
5-5-5-5-5
3-3-3-3-3
WOD:
AMRAP in 20 minutes
10 Box Jumps
10 Odd Carry Press
10 V-Ups
Warm Up:
1 mile for time
Strength:
Squat Clean
5-5-5-5-5
3-3-3-3-3
WOD:
AMRAP in 20 minutes
10 Box Jumps
10 Odd Carry Press
10 V-Ups
August 10, 2010
Warm Up:
5x around the building - Lunge the length of the building on one side
Med Ball Toss
WOD:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
5x around the building - Lunge the length of the building on one side
Med Ball Toss
WOD:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
August 9, 2010
Warm Up:
1 mile for time
3 minute rest
1 mile for time
W.O.D:
AMRAP in 15 minutes
5 Burpees
10 Squats
15 KB Swings (#53/#35)
1 mile for time
3 minute rest
1 mile for time
W.O.D:
AMRAP in 15 minutes
5 Burpees
10 Squats
15 KB Swings (#53/#35)
August 3, 2010
Warm Up:
Drills
Strength:
5-5-5-5-5
Good Mornings (#95/#65)
5-5-5-5-5
High Pulls (#95/#65)
WOD:
AMRAP
10 Pull Ups
10 Box Jumps
10 Air Squats
Drills
Strength:
5-5-5-5-5
Good Mornings (#95/#65)
5-5-5-5-5
High Pulls (#95/#65)
WOD:
AMRAP
10 Pull Ups
10 Box Jumps
10 Air Squats
August 2, 2010
Warm Up:
Drills
Group Medicine Ball Warm Up
WOD:
Run 1x around the building
Push Ups
Run 1x around the building
Med Ball Cleans (#20/#15)
Run 1x around the building
Shoulder Press (#95/#65)
Run 1x around the building
SDHP (#95/#65)
Run 1x around the building
Wall Ball (#20/#15)
The clock starts at each run for 4 minutes. When you complete your run you do the movement for the max number of reps for the remaining amount of time until the 4 minutes is up. There is a 1 minute break in between.
Drills
Group Medicine Ball Warm Up
WOD:
Run 1x around the building
Push Ups
Run 1x around the building
Med Ball Cleans (#20/#15)
Run 1x around the building
Shoulder Press (#95/#65)
Run 1x around the building
SDHP (#95/#65)
Run 1x around the building
Wall Ball (#20/#15)
The clock starts at each run for 4 minutes. When you complete your run you do the movement for the max number of reps for the remaining amount of time until the 4 minutes is up. There is a 1 minute break in between.
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