Wednesday WOD Results

113011 WOD

Warm Up:
500m row
10 Burpees
20 lunges
30 double-unders


WOD: Lynne
Bodyweight bench press (e.g., same amount on bar as you weigh)
Pullups (or ring dips)*

5 rounds for max reps. There is NO time component to this WOD.

* If the pull-ups from "Fran" and "Helen" tore up your hands, we'll give you the option to do ring dips.

Tuesday WOD Results

112911

Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds

WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time

3,2,1 Go!!!

Monday WOD Results

11/28/11

Warm Up:
500M Row
20 Push Ups
10 Box Jumps
5 Strict Pull-Ups

WOD: Team of 3
1. Fran
21-15-9
Thrusters
Pull Ups

2.Grace
30 135lbs Clean and Jerk

3. Karen
150 Wall Ball Shots

4.1 Mile Run

Only 1 athlete working at one time. The teams must complete the WODs in order. Each team must change their own weight. Each Team will break up movement as they see fit. (i.e. you can have 1 person complete the entire named wod). The 1 Mile Run can only be broken up by 400 meters.

3,2,1 Go!!!

Last Week to Donate Books!!!!!!

112611WOD

Warm-up:
500m row
10 pull-ups
20 knee-high toe touches
2 rounds

WOD:
50 sit-ups
50 double-unders
50 sit-ups
50 walking lunges
50 sit-ups
50 burpees
50 sit-ups
For time

Wed and Fri WOD Results

112511

Warm Up
3 rounds of
30 double unders
15 kb swings
10 Pull ups

WOD
In teams of 2 do
AMRAP in 30 min of
5 deadlifts #225/#165
7 push ups
9 box jumps

Only one person works at a time, alternate after each round

112311 WOD

Warm-up:
10 wall balls
15 push-ups
20 lunges (10 each leg)
3 rounds

WOD:
10 Power Cleans, 10 bar-facing burpees (135/95)
9 Power Cleans, 9 bar-facing burpees
8 Power Cleans, 8 bar-facing burpees
so on and so forth until you get to
1 Power Clean, 1 bar-facing burpee

Partner-up if it's a large class.

112211

Warm-up:
Junk Yard Dog

WOD:
Front Squats
5-3-3-1-1



Finisher
Team Row

11/21/11 Paleo Challenge Finale

Warm Up
500M Row
10 Toes to Bar
10 Box Jumps
2 Rounds

WOD:
"Baseline"
400m run
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
3 rounds for time

3,2,1 GO!!!

Scheduling Announcements:
11/23/11 (Wed) No 7pm Class
11/24/11 (Thur) Closed for Thanksgiving Day
11/25/11 (Fri) 9:00am Class Only. All other Classes are cancelled.
11/26/11 (Sat) Normal Schedule

Results from the first Baseline 10/2/11.

Friday wod results

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111911 WOD

Warm-up:
Suicide Drill w/ 3 burpees
7 rounds

WOD:
15 Medicine Ball Cleans
20 Wall Ball toss-n-catch over pull-up bars
30 Overhead Lunges w/ Med Ball
4 rounds for time

Thursday WOD Results

111811

Warm Up:
10 Lunges
10 Jumping Lunges
10 Air Squats
10 Jumping Air Squats
3Rounds

WOD: Black Jack

WOD
“BLACK JACK”
Each Pair = 21

For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

For Time

(30Minute Cut-Off)

3,2,1 GO

Wednesday WOD Results

11/17/11 Themed Thursday

Warm Up:
50 Double Unders
10 KB Swings
1 Rope Climb
3 Rounds

WOD:
Teams of 2
7 Sumo Deadlift High Pull
7 Thrusters
7 Hanging Power Cleans
Switch after each Round. (95lbM/65lbW)
23Min AMRAP

3,2,1 GO!!!

Don't forget to wear your favorite knee high sock.

111611 WOD

Warm-up:
10 ring dips/box dips
10 pull-ups
20 knee high toe touches
3 rounds

For time:
Overhead squat, 21 reps (95/65)
21 Hand-release push-ups
200 yard Shuttle run
Overhead squat, 15 reps
15 Hand-release push-ups
200 yard Shuttle run
Overhead squat, 9 reps
9 Hand-release push-ups
200 yard Shuttle run

111511

Warm-up:
Followed by 3 rounds of
15 PVC Pass Throughs
15 PVC OHS
15 PVC Good Mornings



Strength:
Deadlift
3-3-3-3-3



Conditioning:
AMRAP in 8 minutes
11 Wall Balls
11 Sit Ups

11/14/11

Warm Up:
500m Row
12 Knees to Elbows
7 Hand Stand Push Ups
3 Rounds

WOD:
King Crossfit 300 WOD

25 Pull-ups
50 Box Jumps
50 Burpees
50 Sit-ups
50 KB Swings(53/35)
50 Double-unders
25 Pull-ups
1 Round for Time
(Scale as needed.)

3,2,1 GO!!!

11/12 wod results

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Friday 111111 results

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11/12/11 WOD

Warm up:
Forward bear crawl 50 ft
Backwards crab walk 50 ft
4 rds

WOD
Rest 3 Min between each AMRAP

AMRAP 5 Min
10 KBS (53/35)
10 Burpees

AMRAP 5 Min
10 Goblet Squats (53/35)
10 Box jumps

AMRAP 5 Min
10 OH Lunges (45/25)
10 HR Push-Ups

Score is TOTAL REPS achieved.
3 2 1 Gogh!

Thursday WOD Results

111111 WOD

Warm-up:
11 wall balls
11 lunges
11 burpees
3 rounds

WOD:
"Fran"
21-15-9 of
Thrusters
Pull-ups

Partner-up and have your partner count you out and make sure your movements are legit!

CrossFit Gym Etiquette

Here's a funny video from our friends at CrossFit Oahu. Good thing we don't have any "Chalk Whore's", "Clock Whore's", etc...at our gym. Ha-ha! Awesome video check it out!

11/10/11 WOD

Warm Up:
500M Row or 400M Run
Shoulder Dislocates
2 Rounds

Body Weight Bench Press
followed by 1 min MAX effort double unders
Score is the total for each movement.
5 Rounds

There is NO time component to this WOD.

110911 WOD

Warm-up:
"Cindy" NFT (not for time)
50-40-30-20-10
Double-unders
Sit-ups

WOD:"Team Relay"
Teams of 3
200M Relay Run (Only one member running at time.)
100 KB Swings
200M Relay Run
100 Deadlifts (185/135)
200M Relay Run
100 Burpee box jumps
200M Relay Run
For Time.
Break up the KB, Deadlifts, and Burpee box jumps however you like.

Monday and Tuesday WOD Results

110811

Warm Up
3 Rounds
10 PVC Dislocates
10 PVC OH Squats
10 Push Ups

WOD
Behind the Neck Push Press or Push Jerk
5-3-3-1-1

Finisher
AMRAP in 7min
7 Pull Ups
11 Sit Ups

Warm Up:
30 Knee High Toe Touches
20 Sit Ups
15 Push-Ups
3 Rounds

WOD:
"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

1 Minute Rest between each exercise. Score is total reps of each exercise.
(Similar WOD posted on Crossfit Main Site on 11/27/11.)
3,2,1 GO!!!!

11/4 results

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110511 WOD

Warm-up:
10 knees to elbows
15 push-ups
30 high knee toe touches
4 rounds

WOD:
"Karen"
150 wall balls for time
Partner up and have them count your reps and vice versa.

110411 WOD

Warm-up:
5 burpees
10 pull-ups
15 air-squats
3 rounds

WOD:

400m run then,
21, 18, 15, 12, 9, 6, 3 reps of
KB Swings (53/35)
Sit-ups
Double-unders
Finish with 400m run

11/03/11

Warm Up:
500M Row
and Burgener Warm-Up

WOD:
Power Snatch
5-5-5-5-5



Finisher:
Team Row

3,2,1 GO!!!

110211 WOD

Warm-up:
500m row
1 rope climb or 2 supine rope pull-ups (from floor to standing and back to floor)
20 lunges
2 rounds

WOD:
Complete as many rounds and reps as possible in 15 minutes of:
5 Power cleans (135/95)
10 Toes to bar
15 Box Jumps

110111

Warm-up:
With a PVC perform the following:
15 shoulder dislocates
15 overhead squats
15 good mornings
Followed by dynamic stretching.

Strength WOD:
Overhead Squats
3-3-3-15 (on the last set choose a weight that will challenge you to get all 15 reps)

Finisher
AMRAP in 7min
14 Sit Ups
7 Clapping Push Ups