WOD

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

Monday!

Better late than never 🙂

“Hall”

5 Rounds:

3 Cleans (225/155)

200m Sprint

20 KB Snatches (10 Each Arm) (53/35)

2-min Rest

Most likely this will be a two person team deal, where you go and then once finished, your buddy goes. Too “easy” 🙂 Hooray for potentially the end of the snow? I hope I’m not typing too soon!

Schedule Changed Back to Normal!!

We’re gonna go back to the regular schedule for Thursday, Friday and Saturday!! If you can’t make it in becuase your roads suck then smash along with wicked home workouts and stay up to speed so when you come back you’ve not fallen back!

The Open starts in a few weeks! We’ve got to stay in shape for those sessions!! Yeesh

Wednesday:

10 Power Cleans 115/75, 15 Push Jerks 115/75, 10 Toes to Bars 3 rounds for time

Home workout:

10 Squat Jumps for Max Height (watch your head!)

15 Pike Handstand Push-ups

20 Candlesticks

5 Rounds for time

Thursday:

“Hansen”

5 Rounds:

30 KB Swings (70/53)

30 Burpees

30 GHD Sit-ups

This one is going to be scaled back in the gym for sure! Enjoy it!

Home Workout:

5 Rounds for Time of:

30 Single Legged Glute Bridges Right

30 Single Legged Glute Bridges Left

20 Burpees, let’s be honest

30 Sit-ups feet tucked under Couch

Friday:

1 Minute Ring Dips

1 Minute Double Unders

1 minute Chest to Bar Pull-ups

1 Minute Rest

5 rounds for points/reps/cals


Friday Home workout:

1 Minute Chair Dips

1 Minute of Double Under Jumps whilst wiggling hands

1 Minute Bicycle Crunches

5 rounds for reps! (No rest round)

Saturday:

“Small”: we’re gonna modify this so it fits with the week better too many burpees!!!

2 Rounds:

4 Minutes of Rowing Max Calories

4 Minutes for Max DB Snatches 45/30 and Box Jumps 24/20 in sets of 10

4 Minutes of Biking Max Calories

Home Workout:

2 Rounds:

4 Minutes Max Mountain Climbers

4 Minutes of Stationary Jumping Lunges and Candlesticks in 10’s

Tabata Squats (20 on 10 off, 8 rounds, get it!!!!)

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

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