December 16, 2010

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.

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

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

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.

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

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

November 30, 2010

WOD:

"Tabata Tuesday"

Wall Ball
Sit Ups
KB SDHP
Squats
Burpees

November 29, 2010

WOD:

"Fran"

21-15-9
Thrusters
Pull Ups

November 23, 2010

WOD:

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

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)

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