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

 

Tuesday October 21st

Warm Up

800 M run10 Ring rows10 Dips10 wallballs10 Step ups10 Internal/External shoulder rotations

Group Stretch

 

StrengthBench press Find your 5 RM then 4sets 5R @ 90% of 5RM

 

Met Con 12 Min Amrap

8 HSPU

12 BoxJumps  20″ 24″

200 m  Run

 

POST WODRING OF FIRE

 

Monday October 20th

Announcement :

M-F 11Am Classes,  we finally have 11:00 class 5 days a week.  also this Tuesday & Thursday 6:30 pm class open to everyone

Sign-INs  From now on,  Punchcards and Cash Members to sign in.  Anyone on Auto-Pay don’t need to sign in

 

A  REMINDER THAT WARM UP IS MANDATORY,  WE GIVE A “GRACE” PERIOD OF 10 MIN  11 MIN AFTER CLASS IS AUTOMATIC 50 BURPEE’S.  IT IS A PRECAUTIONARY PENALTY TO FULLY WARM YOU UP FOR THE INTENSE WORKOUT TO FOLLOW.. ITS PHYSILOGICAL.  WE HAVE THE RIGHT TO REFUSE YOUR ATTENDENDANCE TO CLASS… IT IS OUR  RESPONSIBILITY  AS YOUR COACHES.  PLEASE SHOW RESPECT BY DOING YOUR BURPEES IF YOUR ARE LATE.      NO WARM UP, NO STRETCH..NO WORKOUT !!!

 

Warm Up 0-10 min

400 m Run

2X

10 SHPT

10 Ring Rows

10 GHD

10 Squats

Mobility 2-4      10-20 min

Ankle

Hip

Thoracic

Prepare for squats

 

 

Strength Min 20-40

Back Squat (we just completed “CrossFit Total”, use your 1RM percentages)

5@ 65

5@ 75

5@ 85

 

MET CON 4 Rounds MIN 40-60 time cap

10 Thruster 65/95

10 pull ups

10 Burpees

Friday OCTOBER 17

Warm Up

200 m run

10 SHPT

10 GOODMORNINGS

10 walking Lunges w/trunk rotations

10 spiderman push ups

10 k2E

 

MOBILITY

 

 

EMOM 12 POWER CLEAN

0-2 min 60 %

2-4 min 70 %

4-6 min 75 %

6-8 min 80%

8-10 min 90%

10-12 min 80%

 

Met Con 6 ROUNDS FOR TIME

200 m Sandbag run

6 KBS

6 JUMPING LUNGES (L/R =1)

Thursday OCTOBER 16th

Warm up

800 M run

2X

10 Shoot thrus

10 Hallow Rocks

10 Super Man

10 Walking Lunge

10 Step Ups

Group stretch

 

Tabata Static Holds  20sec ON 10 Sec OFF each station

L-Sit

Handstand

CHIN UP

Plank

 

WOD FOR TIME : EMOM 3 BURPEES

10-9–8-7-6-5-4-3-2-1

 

Pull ups

Box Jumps