WOD

The Final Week!!

Monday: “Barraza”

18-min AMRAP:

200m Run

9 Deadlifts (275/185)

6 Burpee Muscle-ups”

Tuesday: “Maupin”

For Time:

800m Run

49 Push-ups

49 Sit-ups

49 Air Squats ”

Wednesday: “Danny”

20-min AMRAP:

30 Box Jumps (24/20)

20 Push Presses (115/75)

30 Pull-ups

Thursday: GHD Warm-up, full series, pistol practice ~20 minutes, legless Rope Climb Practice ~15 minutes, strict pull-up or muscle up practice for the rest of class

Friday: 19.5

Saturday: Press for Max 3 with all upper body accessories

Week 4 of the Open, yet just another week of your life.

Here we go team! Tough stuff this week, but smart training for what could be coming!

Monday: “PK”

10 Rounds with a buddy, you each do 5 and rest while the other buddy is doing their round!

10 Back Squats (225/155)

10 Deadlifts (275/185)

400m Sprint

For Time 🙂

Tuesday: “Pike”

5 Rounds for Time of:

20 Thrusters (75/55)

10 Strict Ring Dips

20 Push Ups

10 Strict HSPU

50m Bear Crawl

OH YEAH! We’re gonna scale this beast for sure. This has complete shoulder domination written all over it 🙂 3 Rounds is a good starter, shorter bear crawl makes sense, and then I think picking 1 of the 3 gymnastical presses to really work on, and the other two to have as drills during the workout. I got this, you’re gonna love it.

Wednesday: “Jennifer” as for our version, 1/2 Jennifer 🙂

13-min AMRAP of:

10 Pull-ups

15 KB Swings (53/35)

20 Box Jumps (24/20)

Thursday:

Balance Beam stuff

L-Sit Practice,

Handstand walking practice

Skin the cat and lever practice

Friday: 19.4!!!

Saturday: Bench Press for Max 3 with all upper body accessories ***Unless the open has bench in it!

Open Week 3!!

Here we go guys!

A couple things, the Ultimate Hawaiian Trail Run info is posted on the Gym Blog, and deets are in the gym, but suffice it to say, email me if you want to go have a great time “running” through the jungle with 100’s of kids and all kinds of peeps helping to raise money for the Keala Foundation and all the CrossFit Poipu kids work they’re doing. Very cool stuff. Email me!

Monday:

“Jackie”

For Time:

1000m Row

50 Thrusters 45/33

30 Pull-ups

Tuesday:

Power Snatch for Max 3

Wednesday:

Karen!! Finally!!

For time:

150 Wall Ball Shots 20/14

Thursday:

GHD Skills Session

Pistol practice

Legless Rope Climb Practice

Strict pull-up or muscle up practice

Friday: 19.3


Saturday: Always subject to change based on 19.3 🙂

Ring Dip for 3 rep max and all upper body accessories

Week 3! The middle of the run!

Great work so far guys! Killer intensity through the Open WODs, great mindset through each week to recover, train well, improve on what’s given to you each day. I love it. Stay strong and keep gaining!

“Jackie”

Monday:

For Time:

1000m Row

50 Thrusters

30 Pull-ups

Tuesday:

Power Snatch for Max 3

Wednesday:

Karen!!

Come get your sticker, and your legs ready for 19.3!! Should be easy after 19.1 🙂

150 Wall Ball Shots for time!

Thursday:

GHD Warm-up, full series, pistol practice ~20 minutes, legless Rope Climb Practice ~15 minutes, strict pull-up or muscle up practice for the rest of class

Friday:

19.3 – whatever it shall be 🙂

Saturday: remember there’s an asterisk here that says “subject to change” if 19.3 has ring dips, guess what we aren’t doing on Saturday: ring dips 🙂

Ring Dip for 3 rep max and all upper body accessories

Week 2 of the Open!

Remember guys! Scores need to be inputted by Monday night at 5PM, don’t forget!! The special workout for Friday comes out Thursday night and we’ll do that workout all day Friday, and then Saturday will be something based loosely off whatever was not “stimulated” by Fridays session 🙂

Monday:

21 Horizontal Ring Rows

75 Double Unders

15 Horizontal Ring Rows

75 Double Unders

9 Horizontal Ring Rows

75 Double Unders

for Time

Tuesday:

Row 1k

21 Ring Dips

Row 750m

15 Ring Dips

Row 500m

9 Ring Dips

for time

Wednesday:

“Jorge”

For Time:

30-24-18-12-6 ABMAT Sit-ups

15-12-9-6-3 POWER Cleans (155/105)

Thursday: Balance Beam practice to warm-up, L-Sit Practice, Handstand Walking Practice, Skin the Cat Practice to finish it out!

Tuesday and then some more!

Yay, back to more regularly scheduled beat downs 🙂

The OPEN is coming! The 1st workout will be released Thursday night, 19.1. We’ll be doing it in the gym all day Friday (yay!) so be ready. If you want to register go to games.crossfit.com and do so, it’s fun, we don’t take it too seriously, but it’s cooler to play than to not to!

For this week:

Tuesday: GHD Warm-up, full series, pistol practice ~20 minutes, legless Rope Climb Practice ~15 minutes, strict pull-up or muscle up practice for the rest of class

Wednesday:

“DT”

5 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

And a double under workshop

Thursday: 400m Run, rest copious amounts, do Turkish getups during rest, run a total of 4 400’s each for best time

Friday: 19.1!!!!

Saturday: ***Subject to change, in case of doubles or whatever in 19.1***

21-15-9 Horizontal Ring Rows, 75 Double Unders, for Time. do Calf Raises and Biceps Curls to finish things out

You aren’t going to get the butt you want by sitting on the one you have

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