MONDAY August 31, 2009150 Burpees for time.
If you think this is bad, just watch this
video - The Burpee Mile
30 aug 09 @ 10:04 pm
SATURDAY August 29, 2009Run 200m.
Rest same time.
Run 400m.
Rest same time.
Run
600m.
Rest same time.
Run 800m.
These are all out efforts. Give every run your maximal effort. Time each
run and rest for the same time that it took you to run the last distance. Then run the next, and so on.
28 aug 09 @ 9:47 pm
FRIDAY August 28, 20093 Rounds, 60 Seconds each station
Slosh Pipe Overhead Squats
GHD Situps
Kettlebell Snatch - 12/16Kg.
Barbell Weighted Step ups. - 95/65lbs.
Row for Calories
Rest
You will be at each station for 60 seconds, with the goal of performing as many reps as possible before moving on
to the next station. Upon completion of one round, you will have a 60 second rest before starting the next round. The total
number of reps and calories acumulated during the workout will be your final score.
27 aug 09 @ 10:52 pm
THURSDAY August 27, 2009Hang Power Cleans
3-3-3-3-3
These are heavy hang power cleans,
the bar should never touch the ground for the set of three. Start with a weight you know you can handle, and progress from
there. Try to increase the load with each set.
"Hansen" aftermath... need I say more?
Go here or click on the class schedule link at the top of the page to see the new calendar program. Members should be receiving login
and pasword info in their email shortly. If you dont see it soon, let us know and we will find out why. Once you have your
info, please log in and play around with the new format and let us know what you think. We are trying to make this as user
freindly as possible, so any and all input will be much appreciated. Thanks!
-Scott
P.S. We got new
toys!!! We now have two new GHD machines, another 430lbs of bumper plates, two new barbells, lots more dumbells, and a brand
new Concept 2 Rower will be here by the end of the week! No more sharing bars, plates and dumbells! Our clients are our life,
so we listen to you guys! If you have any requests for new equipment, let us know, and we will try and make it happen.
26 aug 09 @ 9:40 pm
TUESDAY August 25, 20094 Rounds for Time
21 KBS 32kg / 24kg
21 Toes to Bar (sub.
Knees to Elbows)
21 Double unders (sub. 4x singles)
Check out our new scheduling program! Just go to Class
Schedule and members can log in, sign up for classes and see the entire calendar with ease! Classes will now be by reservation,
and each class will be limited to 6 people to ensure that we always have enough space and equipment for each class. Please
call if you have any questions, as this is new for all of us.
24 aug 09 @ 9:36 pm
MONDAY August 24, 2009For Time
21-15-9
Overhead Squats 60lbs. / 40lbs.
Ring Dips
Deadlifts 225lbs. / 155lbs.
Sam Baker working front squats and handstand push-ups
23 aug 09 @ 7:14 pm
Saturday August 22, 20095 Rounds for Time
25 SDHP 24kb / 16kb
10 Thrusters
95lbs / 63lbs
We all make sweat angels from time to time, what does yours say?
21 aug 09 @ 9:03 pm
Friday August 21, 2009For Time
10,9,8,7,6,5,4,3,2,1
Inverted Burpees
Front
Squats 95lbs. / 65lbs.
Handstand Pull-ups
20 aug 09 @ 8:40 pm
THURSDAY August 19, 20094 Rounds, each for time:
800 M. Run
Rest as needed
between runs.
It's never too early to start kettlebell and med ball training! - Jayden - 15 months
Tuesday August 18, 2009For Time
20 Tire Flips
400m Run
40 Ball Slams
40 Box Jumps 24in / 18in
400m Run with Plate 25lbs. / 15lbs.
40 Back Ext.
400m Run
40 GHD Sit-ups
40 Burpees
17 aug 09 @ 9:43 am
Monday August 17, 2009Deadlifts for 3 minutes 205lbs. / 155lbs.
Sit-ups for 3 minutes
Hang Squat Cleans for 3 minutes 40lbs. / 25lbs. D.B.
Pushups for 3 minutes
Deadlifts for 2 minutes
Sit-ups
for 2 minutes
Hang Squat Cleans for 2 minutes
Push-ups for 2 minutes
Deadlifts for 1 minute
Sit-ups
for 1 minute
Hang Squat Cleans for 1 minute
Push-ups for 1 minute
16 aug 09 @ 9:02 pm
Sunday August 16, 2009Rest Day
Great job this week, everyone worked hard!
15 aug 09 @ 8:34 pm
Saturday August 15, 2009Team Relay for Time
3 Rounds
400m Run
Tire Flips
Singles
You'll be in teams of three. The tire flips and singles are continuous until the runner gets
back and then you rotate until each member has finished all three stations for 3 rounds.
14 aug 09 @ 9:19 pm
Friday August 14, 20093 Rounds for Time
30 SDHP 1.5 Pood / 1 Pood Kettle
Bell
20 Burpees
400m Run
14 aug 09 @ 5:57 am
THURSDAY August 13, 2009For Time:
5min. total L-sit (on rings)
Start two timers
when you first get into position, one is a running clock with your overall time, the other stops as soon as you come out of
position. Rest only as much as you need to, then get back in position and restart your timer. Keep going in this fasion until
you have reached 5 minutes in the L position. When you reach the 5 minute mark, note the time on the running clock, and that
is your score for this workout.
Scaling options - You may also do this as an L-hang from the pullup bar, or an
L-sit on something solid such as plyo boxes. If the L position is too dificult, just do a tuck hold, either hanging
or on boxes.
Scott and ReNee with the folks from CrossFit Oahu. What a great facility, and great people! They were much of
the inspiration behind starting our own box. Thanks guys!
12 aug 09 @ 9:39 pm
Wednesday August 12, 2009Rest Day
12 aug 09 @ 9:09 pm
TUESDAY August 11, 2009"Barbara"
5 Rounds For Time:
20 Pullups
30
Pushups
40 Situps
50 Squats
Rest exactly 3 mins. between rounds.
Total up the time from each
round to get your total score.
Gotta Love Tire Flips!!!
10 aug 09 @ 9:57 pm
Monday August 10, 2009" Deck of Cards"
We will be competing in teams of two
or three. Everyone on your team must finish before moving on to the next exercise. The number on the card will be the
number of repetitions you will be doing. The suit of the card will be the type of exercise, as follows:
Hearts
= Push-ups
Diamonds = Sit-ups
Spades = Squats
Clubs = Back Extensions
Jokers =
Pick 1 team member to complete 20 Pull-ups (must be a different member for each Joker)
Face cards are a sprint
across the court and back, 1x for Jacks, 2x for Queens, and 3x for Kings.
How about some before and after shots? Dan and Donna Burch should be so proud! Look how far they have come!
It is amazing what a little commitment and a lot of hard work will do. Congratulations you two!
9 aug 09 @ 9:48 pm
SATURDAY August 8, 2009"G.I. Jane"
100 Burpee Pullups for Time
Want
to see what we are in for? Check out the video.
7 aug 09 @ 10:16 pm
FRIDAY August 7, 20095 Rounds for Time:
10 Manmakers 20/35 lb. D.B.'s
10 Pullups
15 Situps
What is a manmaker? Check out this video to see how it is done!
7 aug 09 @ 9:55 am
THURSDAY August 6, 20093 Rounds For Time:
Farmers walk 30/50 lb. D.B.'s
15 Kettle
Bell Swings 1.5/2 pood
15 Deadlifts 155/205 lbs.
Go heavy, go fast! Choose an appropriate weight, but don't
cheat yourself by going too light.
5 aug 09 @ 9:23 pm
Wednesday August 5, 2009Rest Day!
5 aug 09 @ 6:51 am
Tuesday August 4, 2009Kelly
5 Rounds
400m Run
30 Box Jumps 24in/18in
30 Wall Balls 20#/16#
3 aug 09 @ 9:38 pm
Monday August 3, 2009For Time
300 Singles
30 Box Jumps 24/18in.
20 KTE
10 Burpees
20 Box Jumps
15 KTE
20 Burpees
10 Box Jumps
10 KTE
30 Burpees
150 Singles
3 aug 09 @ 8:37 am
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