FRIDAY 2-12-16

NO CLASS ON SATURDAY 2-13-16 for those of you intrested on comming out to support those Lifting this Sat. Jp Bolwahn will be kicking off Kauai’s 1st Weightlifting Classic held at Southside Sport Center starting at 10 AM.

MONDAY 2-15-16 HOLIDAY SCHEDULE ONLY 1 CLASS AT 8 AM ALL OTHER CLASSES CANCELLED

 

FRIDAY
WARM UP 3X or 10 min
100 m run
10 SHPT
10 goodmornings
10 Lunges
10 knee raises
10 Leg swings
STRENGTH add 5Lbs to your new trainning max then 90% of that
STRICT PRESS
5X 65
5 X 75
5 X 85
WOD FOR time
20 TTB
15 SH2OH 115/75
400 m run
15 TTB
10 SH2OH
400 m run
10 TTB
5 SH2OH
400 m run

Thursday 2-11-16

WARM UP 10 min or 3 Rounds
200 m run
10 Leg swings
10 K2E
10 Step up
10 inchworm push ups
STRENGTH add 10lbs and get your new Trainning Max
DEADLIFT
5@ 65
5 @ 75
5 @ 85

WOD 5 ROUNDS for Time..
10 DEADLIFTS 155/225
15 BOXJUMP 24″/20″
20 BURPEE

WEDNESDAY 2-10-16

WEDNESDAY 2-10-16
WARM UP
1 MIN JUMP ROPE
10-WALL FACING SQUATS
10-DIVER BOMBS
10-RUSSIAN TWIST
10 BACK EXTENSIONS

SKILL 3X (12 MIN)

MIN 1
5-10 STRICT PULL UP
MIN 2
6-8 ALT. LEG PISTOLS
MIN 3
60 sec L-SIT
*1MIN REST

WOD
“Squatting Annie”
50-40-30-20-10
DU (SU 3X 1DU)
AIRSQUATS
SIT UPS

TUESDAY 2-9-16

WARM UP
10 SHPT
5 Snatch high pull
5 OHS
5 Snatch balance
5 SOTS PRESS
OH DUCK WALK

STRENGTH
BUILD UP TO A HEAVY 1Rep FOR THE DAY

Work (25 minutes)

A. EMOM until failure
3 power snatches
2 snatches
1 overhead squats

Loading. 55-70% of Heavy single (main set), choose % based on your ability. You should be able to both move well with the load and to complete at least 10 rounds (minutes)

Time cap. 20 minutes, choose the load accordingly (if you can make it past 20 minute mark, you chose too easy a load)

POST WOD

3 X 1 min weighted Plank Hold

* 1 Min Rest inbetween

MONDAY 2-8-16

WARM UP
400 m Run
3X
10 Air Squats
10 Inchworm w push up
10 Russian twist (weighted)
3 WALL WALKS

STRENGTH
BACKSQUAT add on 10 lbs to your 1RM take 90% as your trainning max
5 X 65
5 X 75
5 X 85

WOD
11 minute AMRAP
10 handstand push ups
5 power cleans (155/115)
2X 100 m sprint

FRIDAY 2-5-16

WARM UP
600 m run
10 SHPT
10 Airsquat
10 Mountain Climber
10 sec arch hold (Bridge)
10 Lunges
10 Knee 2 Elbow

STRENGTH
BACKSQUAT
40% X 5
50% X 5
60% X 5

WOD
2 Rounds for Time
21 Burpees
15 Thrusters 95/65
9 T2B

THURSDAY 2-4-16

DAY 4 of the nutition Challenge!! Dont forget Your burpees.  Also check out Crossfit highs Nutrition challenge page on Facebook, if your clueless about the page.. Then you need to friend us on FB to be added to our Private Page, theres lots of awesome receipes shared.

NOW FOR THE WOD

WARM UP 10 min
100 m Run
DUCKWALK
BEAR CRAWL
INCHWORM PUSH UPS
WALKING LUNGE
LEG SWINGS

MOBILITY 10-15 min
(partner smash)
FLOSS
ROLL
PARTNER WOD
30 min AMRAP
1 Partner works at a time, split Reps however you choose.
BOTH Partners Run Together

30 medball cleans20/14
30 BOX JUMPS
30 KBS
200 m Run(partners run together)