October 30 Thursday

Warm Up

400 m run 1X

then 10 each 2X

Bar Taps

Shoot thurs

Light wall balls

dumbell rows alternate arms

GHD Sit ups

 

 

wod For Time.

1 Mile Run

2 Rounds

50Wallballs

40 KBS

30 T2B

20 Burpees

 

 

Joseph and Kaioli showing up to do Grace Barbell for boobs 10/26/2014

Joseph and Kaioli showing up to do Grace Barbell for boobs 10/26/2014

Theresa on her way to a wedding. Thanks for a Pit stop for Grace

Theresa on her way to a wedding. Thanks for a Pit stop for Grace

 

Jeanine at WOD #2 Grace

Jeanine at WOD #2 Grace

 

Carol  W Kerensa in the background

Carol W Kerensa in the background

OCTOBER 29th WEDNESDAY

Warm Up

 

 

Warm Up 2-3X

200 M RUN

200 M Backward RUN

25 m Bearcrawl

25 m Bear crawl backwards

10 Squat Jumps

10 internal / External Rotations

Mobility

Foam Roller Shoulder stretch w/Bar snatch grip

Couch Stretch

Hamstring Stretch w / Banded distraction

 

Pre WOD
5×3 Hang Power Snatch (load)

 

FOR TIME
WOD (Go Unbroken on snatches, if you can’t it’s too heavy ..TNG)
15-12-9
Power snatch 105/75
100 M RUN (Between Rounds =3X)
Rest 3 minutes
12-9-6
Power snatch 105/75
100 M RUN (Between rounds =3X)
Rest 3 minutes
9-6-3
Power Snatch 105/75
100 M RUN (between rounds = 3X)

Time

 

October 27th Tuesday

Warm up 3 X
2 min jump rope
10 goodmorning
10 Behind the neck press
10 Mountain climbers
Face pulls w band
10 Lunges

 

MET CON
1 min  each station 5 rounds
Max DU
Max sit ups
Max Pull ups strict
Max super man
1 min rest
Post wod 3 min/ 1 min on 1 min off weighted plank

 

 

 

Greg finishing Grace with 4:00 RX

Greg finishing Grace with 4:00 RX

 

Like old times with Aaron T ..Rep counting  for Brady

Like old times with Aaron T ..Rep counting for Brady

 

 

 

Erin RX Grace

Erin RX Grace

Typical Kaioli, Round 2 of grace but this time lets RX PlUS it w/225 lol

Typical Kaioli, Round 2 of grace but this time lets RX PlUS it w/225 lol

 

 

Proud of Shelsie for Coming  and Breaking out of the Box lol

Proud of Shelsie for Coming and Breaking out of the Box lol

 

 

 

 

 

 

 

 

Monday October 27th

Barbell for Boobs

We Raised a Total of $828.00 Today!! Great JoB Everyone  and thank you all for your contributions!!

Thank you to everyone who came out Yesterday, wether it was to participate in Barbell for Boobs (Grace 30 clean and Jerks) support, or even just your Donations and being there… A BIG MAHALO.

Thank you to those who came to help to Load up equiptment ,  set UP and break down . Thank You!!

Thanks to BackCountry (Micah Young) for donating 2 Inner Tube Adventures Gift Certificates.

Main Attraction Hair Studio for The hair Products.

IT Was a Successful and Fun Event for A Good Cause Breast Cancer Awareness, prevention and Early Detection.

Lets Do IT AGAIN!!

Love Our Crossfit Ohana

Crossfit High Impact

 

 

 

Warm Up

200 M RUN

Spider-Man push ups

10 Squats

10 Hallow Rocks

10 Step Ups

 

Mobility

 

 

Strength

Back Squats

3@ 70%

3 @ 80%

3 @ 90%

 

WOD 12  Min AMRAP

3 Squat Cleans 95/135

6 Box Jumps

9 Push Ups

 

Top Male and Female Finishers who RX

Top Male and Female Finishers who RX

 

Our Kids Summer Strength and Conditioning Program Kaya, Kayla, Baylie

Our Kids Summer Strength and Conditioning Program Kaya, Kayla, Baylie

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday October 24th

Warm Up

600 m run

2X

10SHPT

10 Ring Rows

10 Wallballs

10 Back Extensions

10 BANDED FACE PULLS

 

 

 

 

 

 

MOBILITY

STRENGTHSHOULDER PRESS

5 @ 65.  5 @75.   5 @ 85

Met Con For Time

CASH IN 600 M RUN

THEN 3 ROUNDS

10  BOX JUMP OVER

10 CHEST TO BAR PULL UPS

10 WALL BALLS

10 PUSH UPS

THENCASH OUT 600 M RUN

Thursday October 23

WarmUp

400 M run

10 SHPT

10 Goodmorning

10 K2E

10 Spiderman Pushup

2-4 Min Mobility

Warm up Cleans A&B

3X

a) 3 sec PauseDown  pockets,above knee, mid shin

3X

B) 3 sec pause on way up mid shin, above knee, pockets

Power Cleans

MIN1-2……X 3 @ 60%3-4……X2 @ 70%5-6…..X2 @ 80%7-8……X 1 @ 85-90%9-10….X 1 @ 90-95 %

MET CON FOR TIME

20 KBS

50 Sit up

20 KBS

50 Sit ups

Wednesday October 22

Warm Up

400 M Run

10Goodmornings

10 Sit ups10

Bridge Raise

10 Scorpion

10 squats

Group stretch

 

StrengthDeadlift5@ 65%5@ 75%5@ 85 %

 

 

Met Con 6 Rounds

30 DU(90 S)

30LUNGES (alternating Legs each 1Rep)

100 M FARMERS CARRY

 

 

 

 

This sunday October 26th Fundraiser for barbell for boobs breast cancer awareness, prevention, detection. Kukui grove center stage 11-2:00 PM  $15 entry all proceeds go to Barbellforboobs.org

This sunday October 26th
Fundraiser for barbell for boobs breast cancer awareness, prevention, detection. Kukui grove center stage 11-2:00 PM $15 entry all proceeds go to Barbellforboobs.org