November 18, 2010

Warm Up:
5 Push Ups
10 Sit Ups
15 Mtn. Climbers
3 Rounds

WOD:
400m Walking Lunges

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)

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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