Tuesday 2.9.16 Workout of the Day

160209
 
“Attempt easy tasks as if they were difficult, and difficult as if they were easy; in the one case that confidence may not fall asleep, in the other that it may not be dismayed.”–Baltasar Gracian
 
Strength & Skill
 
*Will be posted at the gym
 
Metcon
 
Every minute, on the minute, for 16 minutes:

Minute 1: 10 Power Cleans (115/75)

Minute 2: 12 Toes to Bar
 
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Monday 2.8.16 Workout of the Day

160208
 
“Cardio-respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link”–Coach Greg Glassman, CEO of CrossFit
 
Strength & Skill
 
*Will be posted at the gym
 
Metcon
 
As many rounds and reps as possible in 11 minutes of:

5 Bar Muscle-Ups
10 Power Snatches (135/95)
30 Double Unders
 
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Thursday 2.4.16 Workout of the Day

160204
 
“Every day is a new opportunity to be grateful, and enjoy the world, and improve it—in our own little ways.”–Terri Guillemets
 
Weightlifting
 
Clean and Jerk (15 minutes to build up to 85-90% for a single)
 
 Metcon
 
For time:
1000 Meter Row 
 
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Happy Birthday, Tabby!
 
 

 


Wednesday 2.3.16 Workout of the Day

160203
 
“Work harder than you want to and do more than is expected of you.”
 
Strength & Skill
 
*Will be posted at the gym

Metcon
 
As many rounds and reps as possible in 3 minutes:

7 Push Press (115/75)
14 Deadlifts (115/75)

Rest 3 minutes
 
As many rounds and reps as possible in 3 minutes:

10 Chest to Bar Pull-Ups
10 Calorie Row

Rest 3 minutes
 
As many rounds and reps as possible in 3 minutes:

15 Wall Balls (20/14)
15 Kettlebell Swings (53/35)

Rest 3 minutes
 
As many rounds and reps as possible in 3 minutes:

3 Muscle-Ups
10 Box Jumps (24”/20”) - mandatory step down
 
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Tuesday 2.2.16 Workout of the Day

160202
 
“Nothing happens to you, it happens because of you.”– Grant Cardone
 
Strength & Skill
 
Every minute, on the minute, for 12 minutes:

Min 1: 5 Strict Handstand Push-Ups (use box if need progression)

Min 2: 8 KB Strict Press both arms - choose weight

Min 3: 10 V-Ups

Min 4: Max L-Sit Hold (knees may come in if need be)
 
Metcon
 
Every minute, on the minute, for 16 minutes:

Minute 1: 10 Deadlift (185/115)
Minute 2: 10 Toes to Bar
 
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Monday 2.1.16 Workout of the Day

160201
 
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”–Coach Greg Glassman, CEO of CrossFit
 
Strength & Skill
 
*Will be posted at the gym
 
Metcon
 
Row 500 Meters
20 Power Snatches (75/55)
20 Strict Hanstand Push-Ups
 
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Friday 1.29.16 Workout of the Day

Special complimentary Power Vinyasa Yoga Class offer by Reda Boustani on Saturday, January 30th 9:30-10:45am at 71 Baldwin Ave Paia. See Adam Stud for more details.

Cupids Revenge 4 Saturday, February 13, 2016 from 8:00 AM to 2:00 PM
Kapolei, HI. Please sign up if you're interested in competing in this couples competition. Registration is on CrossFit West Oahu website.
 
160129
 
Strength & Skill
 

*Will be posted at the gym

Metcon
 
In teams of 2, complete as many rounds and reps as possible alternating in 14 minutes:

Row 15/12 Calories
12 Pull-Ups
12 Push Presses (115/75)

*Athletes will alternate tasks, with only one partner working at any time. Partner A performs Row/Run, Partner B performs 12 Pull-Ups, Partner A perform 12 Push Press - and so on for 14 minutes.

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Thursday 1.28.16 Workout of the Day

Special complimentary Power Vinyasa Yoga Class offer by Reda Boustani on Saturday, January 30th 9:30-10:45am at 71 Baldwin Ave Paia. See Adam Stud for more details.

Cupids Revenge 4 Saturday, February 13, 2016 from 8:00 AM to 2:00 PM
Kapolei, HI. Please sign up if you're interested in competing in this couples competition. Registration is on CrossFit West Oahu website.
 
160128
 
“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved.” –Ralph Waldo Emerson
 
Strength
 
*Will be posted at the gym
 
Metcon
 
2-Mile Run (Time)
 
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Wednesday 1.17.16 Workout of the Day

160127
 
“Every day is a new beginning.  Treat it that way.  Stay away from what might have been, and look at what can be.”–Marsha Petrie Sue
 
Strength & Skill
 
*Will be posted at the gym
 
Metcon
 
As many rounds and reps as possible in 3 minutes:
3 Push Press (95/65)
6 Box Jumps (24"/20")
9 Deadlifts (95/65)

Rest 3 minutes
 
As many rounds and reps as possible in 3 minutes:
3 Muscle-Ups
10 Front Squats (95/65)

Rest 3 minutes
 
 
As many rounds and reps as possible in 3 minutes:
7 Hang Power Snatch (95/65)
7 Toes to Bar

Rest 3 minutes
 
As many rounds and reps as possible in 3 minutes:
9 Thrusters (95/65)
9 Burpees Over Barbell
 
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Wednesday 1.20.16 Workout of the Day

Strength Class Monday night at 7:15pm and Wednesday night 7:15pm if you need to keep your strength gains during our conditioning program leading up to the CrossFit Open.

Ohana Kickball, Saturday Jan 23rd at Keopuolani Park 7am. No 6am & 7am classes at the box. ONLY 5:30pm.
 
160120
 
"Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving."–Colossians 3:23-24
 
Strength & Skill

 

*Will be posted at the gym

Metcon

Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-bars
10 Deadlifts (115 /75)
5 Snatches (115 /75)

Workout 15.1A

1Rep-Max Clean & Jerk
6-minute time cap

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