MONDAY 7-10-17

MONDAY
JULY 10

HAPPY BIRTHDAY Mike Tresler this WODS FOR YOU
Here’s to making the most of the Final 40’s Wishing you the best & looking forward to Seeing you Kicking Okole in “Hawaii-50″😉like you always do💪🏽

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WARM UP 2X
1 min jump rope
10 x Push up
10 X G2OH W/ medball
10 X Step ups
10 X Ring rows
10 X Lunge
10 X Bar taps
10 X Scorpion

WOD
FILTHY 49

For time:

49 Box jump,

24 inch box

49 Jumping pull-ups

49 Kettlebell swings, 1 pood
Walking

Lunge, 49 steps

49 Knees to elbows

49 Push press, 45 pounds

49 Back extensions

49 Wall ball shots, 20 pound ball

49 Burpees

*50 Double unders

 

 

 

THURSDAY 3-3-16

Sign up thursday for 16.2 friday open wod

also pot luck friday night bring the family and friends also welcome to come cheer everyone one.  Rest up, fuel and hydrate as well as visualize and meditate lets fo this week 2💪🏼only 3 more to go!!!🙌🏼

WARM UP

600 m run

3X or 10 min
10-Sumo stance good mornings
Inchworm w/ push ups
10-Light wallballs
10-Ring rows

MOBILITY Or Rom Wod 10-15 min
*If your doing the open take it easy today or even take the day as an active rest.

STRENGTH
BENCH PRESS
3-3-3-3-3
WOD
Helen
3 rounds for time of:
Run 400 meters
21- 1.5-pood kettlebell swings,
12 pull-ups

FRIDAY 16i.1 OPEN

*Were gonna have a sign in sheet for the members that registered for the open. For those not registered we can have you start to get your WOD On.. This is a 20 min AMRAP only 2 people can go at a time please take that into consideration. Warm ups will be on going so your not cold before you hit it.

* POTLUCK FRIDAY EVENING
Lets do This!!!!!

WARM UP
400 m run
2-3 X
10 SHPT
10 walking lunges
10 inchworm push ups
10 bar taps
10 Ring rows

MOBILITY
SHOULDERS
HIPS

OPEN GAMES 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

 

 

 

 

 

 

FRIDAY 2-19-16


HAPPY BIRTHDAY ERIN GREGERSON!!

imageWARM UP 3 Rounds
200 m run
10 inchworm push ups
10Lunge with instep
10 Step ups
10 Single leg deadlift
MOBILITY
WORKOUT 11.2MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20″)
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20″)

Monday January 12th

ANNOUNCEMENT: TO A CHANGE IN OUR EVENING CLASSES

Starting today, MON- WED-FRI 5:30 Crossfit class is no longer power hour it is back to regular Crossfit class.

TUESDAY AND THURSDAY 5:30 & 6:30 Crossfit lite, MONTHLY MEMBERS IS WELCOME TO JOIN IM.
MON-THRU-FRI POWER HOUR HAS BEEN MOVED TO 6:30 FOR MORE intermediate to advance LIFTERS.

WARM UP
600 m run
2X 15 each
Instep lunge
Shpt
OH squat PAUSE AT BOTTOM
HIGH PULL
SPIDER-MAN PUSH UP

GROUP STRETCH

STRENGTH
BACKSQUAT
60%. 1X10
65%. 1X8
70% 1X6
75%. 1X4
80%. 1X4

CONDITIONING

15 min AMRAP
3 Power Snatch 65/95
6 T2B
15 DU

Thursday August 21

Warm up

200 m run

Lunges

step ups

squats

Handstand hold 10 sec

 

10 min EMOM

Power Cleans

 

 

Met Con  AMRAP 12 min

10 HSPU

20 Box Jumps

10o M walking Lunge

 

 

 

Wednesday June 11th ….NO 5:30 Class

On Schedule 6AM/8AM/11:00/4:30 C U There at CrossFit High Impact Puhi

*5:30PM Class Cancelled

 

 

Warm Up

2 Rounds

Jump Rope 1 min

15. Goodmornings

15 Hallow Rocks

THEN

3RNFT

5 Pull ups

10 Push Ups

15 squats

 

 

Strength

Deadlifts

5- @ 75

3-@85

1-@95

 

MET CON 5 Rounds For Time

10. Box Jumps Overs

15. Hallow Rocks

20. Wall Balls

25. DU (75s)

 

VOTE ARRYL KANESHIRO COUNTY COUNCIL

VOTE ARRYL KANESHIRO COUNTY COUNCIL