MONDAY 8-29-16

WARM UP
1X 600 m run
3X
10- leg swings
10- Jumping squat w/5 sec pause at bottom
10-Push ups
10 Mountain climbers
10- Bar Taps
STRENGTH
FRONT SQUATS
@ 90 % of last weeks 3RM
3 -3-3-3-
WOD FOR 12 MIN (3 ROUNDS)
-MIN 1
10 THRUSTERS 65/95
-MIN 2
15 BURPEE OVERBAR
-MIN 3
15 T2B
– MIN 4
REST

FRIDAY 8/26/16

SAT 9 AM KALAPAKI BEACH WOD BRING SHOES , drinking water, Towel,  MEET IN FRONT DUKES ON GRASS park closest to that side.

 

SATURDAY 9 AM crossfit class at the box is cancelled

 

 

WARM UP 3X

100 m run

10 Inchworm

10 banded good mornings

10 step ups

10/10 L/R side plank windmill

10 scorpion

 

 

 

 

 

HERO WOD

 

image

 

 

Age 21Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

THURSDAY 8-25-16

WARM UP 2-3 X
200-250 Row or run
10 medball cleans
10 Push up plus(scap push ups)
10 Lunges
20-30 sec shoulder mobility on bar

SKILL
EMOM / for 12 min
1 Min 5/10 HSPU (scaled Wallwalks)
2 min 2/3Rope climbs
3. Min 30 sec -weighted plank
4 Min 30 sec Arch Rocks

 

WOD for time
CASH IN with 800 m run

then
10-20-30
BURPEES
WALLBALLS 20/14

then
Cash out 800 m run

WEDNESDAY 8-24-16

WARM UP  3X
1 min JUMP ROPE
10 inchworm push ups
10 airsquats
5-10 Alt leg t2b
10 step ups

20 sec pidgeon pose

STRENGTH
FRONT SQUATS
FIND YOUR 3 RM from the rack
WOD 12 MIN
CASH IN W/ 100 DU
THEN AMRAP
12 BOX JUMPS (sub w/step ups)
9 T2B (sub w/ V-Ups )
6 Cleans 135/95

TUESDAY 8-23-16

AWESOME JOB ON YOUR TOTALS YESTERDAY.  AN EMAIL WAS SENT OUT LAST NIGHT CHECK ON IT YOU SHOULD HAVE THE CROSSFIT JOURNAL on the zone.  if you didnt recieve it that means your email was not legible or it was written in error, lmk with your correct email if your intrested, Thank you.

Another Bench mark test

WARM UP

(is on the board)

 

WOD 3 ROUNDS FOR TIME

400 m Run

21 KBS 53/35

12 Pull ups

MONDAY 8-22-16

I JUST WANTED TO SAY A THANK YOU!!!  To everyone who Donated, Loaned items needed, voulenteered, participated as an athlete or just lended a helping hand to make The Garden Island Box Wars a Success.  Thank you also to Taba Realaties aka Matt Taba for donating the Awards for the competition.  We are blessed to have all of you in our lives.

THANK YOU 💖

 

WE WILL BE STARTING A 4 WEEK ZONE CHALLENGE.

If you are intrested in more information i will send out an article to your email address.  JP WILL ALSO HAVE MORE INFORMATION AFTER LIFTING CLASS AT 7:30 PM tonight.

TO KICK OFF THIS 4 WEEKS WE WILL BE TESTING OUR 1RM BACK SQUAT, SHOULDER PRESS & DEADLIFT.  DONT MISS IT.

 

WARM UP

ROW OR RUN

10 SHPTH

10 GOBLET SQUATS

10 BANDED GOOD MORNINGS

10  hollow rocks

Crossfit  total

1 RM BACKSQUAT

1 RM SHOULDER PRESS

1 RM DEADLIFT

 

FRIDAY 8/19/16

FRIDAY (Today) WERE HAVING ONLY a 6 AM class and an 8 AM.

all orher classes are cancelled.

COMPETITION SCHEDULE

voulenteers -6:00 AM (or when you can make ir

7:00 AM  SIGN IN /EVENT STANDARDS   To Follow for all Athlete/Competitors

8 AM – 1 st event Heat 1

10 AM  2 nd & 3rd Event ,

1:00 PM 4th event

4:00 TUG-O-WAR

5:00 AWARDS

warm up 3X

200 m run/row
20 X Shpt
10X SCORPION
3X WALL WALK
30 Sec Handcuff Stretch
Skill
5 sets of max reps strict HSPU with 1 minute rest in between
WOD 12 MIN AMRAP
1-2-3-4-5-6-7-8-9-10…..
POWER SNATCH (95/65)

2-4-6-8-10-12-14-16-18-
BAR OVER BURPEES