April 24th Thursday Crossfit High Impact

Dynamic Warm Up

200 m Run in between of each Round NFT

*HIGH KNEES

*BUTT KICKS

*SIDE SHUFFLE  R/L

*50 m Shuttle Sprint

STRETCH

3 Rounds NFT

just to finish faster in each round.  If not atleast be consistent with times

200m Sprint rest =time

400 m Sprint rest= time

600 m sprint rest=time

PULL UP PYRAMID

(Go up as high on the Pyramid as you can Unbroken, Starting with #1.  Your last UNBROKEN set is your # then back down the Pyramid.

Strength

7 min to Find Your 1RM Snatch( squat snatch is ok)

score for the day

1. Pull Up Pyramid Highest Unbroken #

2.  1 RM snatch

 

 

Crossfit HIGH IMPACT Wednesday April 23

Warm up

 

400 m run or Row cash in/cash out

2X thru

 

Bear Crawl

Spider Crawl

Compromised Lunge w/a leg lift

Ring Rows

V Ups

Slam Balls ( not medBalls)

 

Strength

Bench Press
75% x 5,
85% x 3,
95% x 1

 

Met con 5 Rounds for time

5 HSPU ( no pad)

7 t2B

9 KBS 53/35

12 superman

 

 

 

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Tuesday April 22

Warm up

 

Cash in

600 m run

2X

15 goodmorning

15  lunges

15  back extensions

15 mountain cclimbers cash out 600 m run

15  sec hold wall facing squat

Strength

Backsquat

3X3X3

Met con
3  Rounds for time or 15 MIN CAP:
10 Box Jumps
12 Lunges front rack (95 or 65)
24 Sit ups
Run 200 Meters

Post wod

200 Dus or 5 mins Single Under

For time  on DU

 

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Saturdays Beach WOD at Kalapaki

Monday April 21st CrossFit High Impact Puhi, Kauai

We had another great turn out this Past  Saturday Morning at Kalapaki for our Partner Beach Wod.  Remember Bring a friend its Free Saturdays at Kalapaki Beach.I Hope everyone had a Happy Easter,  we sure did it was great to be surrounded by family friends Food.

Warm up

200 m run

3X

10 medball cleans

10GHD sit ups

10 ring rows

10 Walking Lunge w/Twist

 

Skill/StrengthCLEAN & JERK

9  Min EMOM  2 Rep

Min   1-2-3     80-85 %

Min   4-5-6     85-90%

Min   7-8-9     90-95 %

Met Con AMRAP 15 min

10 pull ups

20 push ups

30 squats

Friday April 18th

Class schedule

8AM, 4:30 PM  Crossfit class for Friday

5:30 Yoga

cancelled classes 6 AM. 11AM

 

saturday 9 am class check website for updates if. It will be a beach WOD at Kalapaki

 

Warm Up

 

WOD

 

come into the box to see what’s up

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Thursday April 17th

Announcement

Fridays Class Schedule AS Follows:

8AM  Crossfit class

4:30 PM  Crossfit Class

5:30 Yoga Class

 

WARM UP 3X

Jump Rope 1 min

Mountain climbers

Around the world On the Box Each direction

Ring Rows

air squats

 

Gymnastics Skill 15 Min

Skin the Cat 3 x 3.  ( Modify BallUps from ground)
Strict Muscle-ups 5 x 3 (+lbs). Modify Progressions Ring Pulls/ Dips 5X3 both
Strict Pull-ups 3 x 8 ( +lbs) (Modify Band)

 

WOD FOR TIME

Unbroken Reps… If you Fail it’s a 200 m Run.

100 KBS 53/35

150 DU or modify with 450 Singles

 

 

 

Here’s something interesting.. If you have access to a sauna!  Loads of benefits!

 

 

 

 

Wednesday April 16th

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800 m runGROUP WARM UP :)20:10Jumping JacksJumping LungesRussian Twist (challenge: weighted)Hallow RockArch ROCKSREST :)TOTAL OF 3X

WARM UP 10 15 minDEADLIFTS

MET CON 5 Rounds for Time

9 Deadlifts 225/155

12 DB ROW 40/20  6 each total

15 Box Jumps (step ups okay)

 

POST WOD RING OF FIRE

GUESS WHAT DAY IT IS??????????????????????????????????????????????????????????

 

 

Tuesday April 15th

Warm up

600 m run

10 Shoulder Pass Thrus

10 Goodmornings

10 hand release PU

10 Mountain Climbers

10 Walking Lunges w a Twist

 

Strength

Shoulder Press

5 -5 -3-3-3-1-1-1-1

Met Con For Time #135/95

40 Burpee

10 G2OH

30 Burpees

10 G2OH

20burpee

10 G2OH

10 Burpee

"Strong & Sexy"

“Strong & Sexy”

Monday April 14th

 

Great turn out at Saturdays Partner Beach WOD.   We had so much fun that we forgot we were working out :)

Great turn out at Saturdays Partner Beach WOD. We had so much fun that we forgot we were working out :)

 

 

Warm up

200 m run

10 push ups

10 ring rows

10 squats

10  back extension

Strength

Back squats

3X 75%

3x 80 %

3 x 85%

 

Met Con 12 min Amrap

5 Pull ups

7 v-ups

9 wall balls