Mainsite Workout

Workout of the Day:

5 Overhead Squats(135/95)
10 Toes to Bar
15 Dumbbell Hang Squat Cleans(40/25)
20 Double-Under Jump Rope
5 rounds

Descending Ladder on the Barbell

Di's is working on a bench for the gym. Almost complete. =)

Workout of the Day:

800m Row/Run
8-1 Front Squats(AC)
8-1 Toes to Bar
800m Row/Run

Saturday - Regular Class Schedule

We are back to regular class schedule for Saturday.

8:30 Basics
9:00 CrossFit

Then head to Kaimana Beach. The weather may not be ideal, but food fun and frolic will commence at Noon. Our first choice for location is the green strip directly across the Natatorium. If we cannot set up tents there we will be somewhere close.

Happy Birthday Matt!

Not even a hurricane can stop a birthday celebration! Happy Birthday Matt!

Workout of the Day:

"Matt"

8 Clean & Jerks(135/95)

8 Burpees

8 rounds

The Gym is OPEN - Modified Class Schedule

Here is the schedule for Friday

4:00pm - 5:30pm "Open Gym"

5:30p - Basics

6:00p - CrossFit Class

No 7:00p Class

Classes - Thursday-YES, Friday-NO, Saturday - ??

We will be having ALL classes TODAY (THURSDAY), but NO CLASSES ALL DAY FRIDAY. Please stay posted to the blog. If there is an "ALL CLEAR" issued we may resume classes.

Workout of the Day:

3 minutes clock
500m row
Double-Unders - max reps in remaining time (IRT)
2 minute rest

3 minutes clock

400m run

Double-Unders - max reps (IRT)

2 minute rest

3 minutes clock

30 Burpees

Double-Unders - max reps (IRT)

Hurricane Iselle

With hurricane Iselle fast approaching, please check with the blog to see which classes may get cancelled for Thursday, Friday and Saturday.

Workout of the Day:

Strength/Skill Day

(30 minutes)
3 Squat Snatches
Must receive snatch at parallel or lower and hold at below parallel for 1 second before standing. Athletes can touch and go or pause as long as hands stay on the bar

then...

1 minute clock
alternating one legged squats - max reps

Happy Birthday Lena!

Helping Lena celebrate her birthday with a great workout! * Once an athlete gets bumped out of the workout and is no longer able to complete the required reps in 38 seconds they immediately go on a 400m run and then complete 38 burpees. Score = total rounds completed + total time. If athletes are able to complete 15 rounds they do not run or do burpees.

Workout of the Day:

"Lena"

38 second clock

8 Deadlifts(135/95)

5 Pull-Ups

15 rounds

* 400m run

38 Burpees

Walk-Shuffle-Scury-Run

Start with 1 rep of each element and add 1 rep every round. Once the last person gets bumped out of the workout, set the clock for a 3 minute rest. Score = rounds completed in each set ex:(7/6)

Workout of the Day:

Every minute on the minute for 10 minutes

1+1 Gamer Box Jumps(24/20)
1+1 Wall Ball(20/14 to 10')
1+1 Kettlebell Swings(70/44)

2 rounds

Happy Birthday Coach Max!

Helping Coach Max celebrate his birthday with a monumental workout.

Workout of the Day:

9am & 10am

4 minute clock

7 Push-Press(135/95)

28 Kettlebell Swings(53/35)

Double-Under - max reps in remaining time

80 seconds lay down (must lay down on back and get up with no hands at the beep)

4 minute clock

7 Push-Press(135/95)

28 Pull-Ups

Double-Under - max reps in remaining time

80 seconds lay down

4 minute clock

7 Push-Press(135/95)

28 Power Cleans(135/95)

Double-Under - max reps in remaining time

80 seconds lay down

12pm Only

4 minute clock

7 Box Jumps(24/20)

28 Front Squat(135/95)

Double-Under - max reps in remaining time

80 seconds lay down (must lay down on back and get up with no hands at the beep)

7 Push-Press(135/95)

28 Push-Ups

Double-Under - max reps in remaining time

80 seconds lay down

7 Overhead Squats

28 Power Cleans(135/95)

Double-Under - max reps in remaining time

80 seconds lay down

7 Handstand Push-Ups

28 Wall Ball(20/14 to 10')

34 Pull-Ups

Double-Under - max reps in remaining time

5 Double-Unders = 1 point

Score = the sum of double-under points (positive) and incomplete reps (negative)

CrossFit Mainsite

This workout was posted 2 days ago on the CrossFit Mainsite. Looked simple enough, but those are the deceiving ones aren't they.

Workout of the Day:

15 Push-Ups

100m run

10 rounds