WEDNESDAY 2-22-17



WEDNESDAY
WARM UP
5 min Row or run
3X
Spider man push up
Step ups
Ring Rows
BANDED STRETCH 5X
w’s
V’s
T’s

MOBILITY
SHOULDER STRETCH
Handcuff stretch

SKILL /TECHNIQUE
3 sets of 5
RING MU TRANSITION WITH BAND

WOD
With a running clock
**For Total time**
CASH IN 400 m run
5 Rounds
20 SIT UPS
20 BURPEE OVER BAR

Right into…
Cash in 400 m Run
5 Rounds
10 DB Box Step ups 24/20” (50/40 # 2DB)
5 Muscle Ups
*Scale with (10 each C2B + 10 Dips)
Good combo, wanted to try these box step ups in case they are in the open!

TUESDAY 2-21-17

If you haven’t signed up yet for the open and not sure if you should just go and do it!  2017 lets have fun FRIDAY OPEN WODS will be scheduled. 5 weeks to test your fitness and challenge yourself.

 

WARM UP 3X
100 m run
10X of each
Banded squats
Shuttle step w band
Inchworm push ups
Bar Taps
Vups
STRENGTH
GO EASY ON THESE IF YOUR COMPETING IN THE OPEN

Back Squats
4 x 10 Reps
*Add 10# from last time we did this rep scheme.
WOD
Open workout 13.4
AMRAP 7 minutes
3,6,9,12,15…
Power Clean and Jerk 135/95#
Toes to Bar

 

If theres time time left over

cool down with 1 mile run

MONDAY 2-20-17

HAPPY PRESIDENTS DAY

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ALL CLASSES CANCELLED FOR TODAY.  GET OUT IF THE BOX, GO ON A HIKE ENJOY THE DAY WITH FAMILY AND FRIENDS .

 

THE OPEN IS UPON US DONT FORGET TO SIGN UP FIRST WOD TO BE ANNOUNCED THIS WEEK SCHEDULED FOR THIS FRIDAY 🙌🏼💪🏼

 

 

FRIDAY 2-17-17

ANNOUNCEMENT

NO CLASS ON SATURDAY!!

please go and support BRANDIE, COACH MICAH, KAIOLI, ERIN and LOIKENA AT KILUEA CROSSFIT  IN JP’s KAUAI WEIGHTLIFTING COMPETITION THIS SATURDAY. GOOD LUCK TO THESE GUYS WHO HAVE BEEN PUTTING IN THE WORK.

 

ALSO,  NO CLASSES ON MONDAY IN OBSERVANCE OF PRESIDENTS DAY..

 

 

 

Friday

Warm up 3 ROUNDS OR 10 min
-100 m run
-LUNGES
-K2E
-ROPE PROGRESSION PULLS
WOD 25 MIN AMRAP
400 m Run
1 Rope climb
50 alt leg Overhead Lunge (55/35)
12 T2B
* Use a plate for the Overhead Lunge *

THURSDAY 2-16-17


WARM UP  2- 3X

1 min jump rope S /DU

10 SHPT

10 sec hold at top of ring

10 sec hold at bottom of dip

10 sec supermans hold

 

MOBILITY

Shoulder stretch

wall

rings

handcuff stretch

couch stretch

 

5 RNFT 20 min

3 SWINGS ON RINGS

8 RING ROWS FEET ELEVATED ON BOX (Weighted for challenge)

8 SEATED DUMBELL PRESS (ahafa)

15 shot Guns( video at the bottom)

 

 

SNATCH WARM UP

WOD

AMRAP 4 ROUNDS FOR TIME
10 HANG  Power Snatches 95/65#

10 BURPEE OVER THE BAR
30 DU (90 singles)

 

 

 

 

 

2-15-17 WEDNESDAY

Warm up
3 rounds:

200 m run
10 good mornings
10 step ups
5 supermans
5 push ups

Mobility: A tight (matted) hamstring won’t just limit your deadlift, you’re also looking at a damaged squat. Grab a buddy for moral support, and get after this mob:

 

 
STRENGTH
Deadlifts
5 x 5 Reps
*74% , Touch and go, try to control the decent and barely tap and go the ground. don’t bounce the weights at.

WOD
7 min AMRAP
200 m Run
15 Box Jump Overs24/20
7 min AMRAP
200 m row
50 m Sled PuLL (+90/45#)