“Holidaze”

Hello everyone we hope to see you all here for our 3rd annual Holiday party. This is a pot luck style event so please bring something delicious!!!!

Start time- 4:00pm
Where- at the Box
When- Saturday (today)

It is an ugly sweater themed party but please feel free to dress up if you like. We are going to have a pretty intense tournament of Cornhole so make sure to get in on the action!!! We will have sign ups and the winners will receive a little swag bag courtesy of CrossFit Ohana. This is a partner event!!

We will also have a movie or two going on and please feel free to bring some drinks to share;-)

Again we hope to see you all there!!!!

Awesomeness!!!!

Awesomeness!!!!

 

“Getting Inverted”

Skill (15 minutes)
Handstand Work
-holds (on and off the wall)
-if successful in finding stillness progress to walking
*use of spotter off the wall

Strength/Technique (15 minutes)
-Jerk (push or split)
*look for consistency

WOD (goal<7 minutes)
take 60% of heaviest successful lift from above
-30 shoulder to overhead

These ladies... pure awesomeness!!!

These ladies… pure awesomeness!!!

 

“Tune up”

Mobility WOD (12 minutes)
-quads
-psoas

WOD
4 min EMOM
-10 pullups
-10 sit ups

5 min EMOM
-4 alt front rack lunges (165#,105#)
-4 push press (same bar)

6 min EMOM
-5 burpees
-5 power cleans (165#,105#)

Feliz NaviSquats
-8 reps back squat at 75% of 1RM

Don't forget that your CFO Holiday Party is this Saturday from 4-10pm. Pot luck style and a nasty corn hole tournament with some movies and wine. BE THERE. Check the Facebook post for food.

Don’t forget that your CFO Holiday Party is this Saturday from 4-10pm. Pot luck style and a nasty corn hole tournament with some movies and wine. BE THERE. Check the Facebook post for food.

“Enter the Threshold”

Feliz NaviSquats
-9 reps back squat at 70% of 1RM

Strength/Technique (15 minutes to establish 2 back to back lifts at a weight, NOT touch and GO but no “rest” in between)
-clean and jerk

WOD
Every 3 minutes for 24minutes
-max row 250m
*right down each interval time and try to stay consistent at a maximal effort

Very important.... find out why!

Very important…. find out why!

 

“Up and Over”

Skill (10 minutes)
-double unders
-triple unders

WOD
14 min AMRAP
-3 deadlifts (275#,155#)
-5 box jump overs (24″,20″)
-7 kettlebell swings (32kg,24kg)

Feliz NaviSquats
-10 reps back squat at 65%

Get em girl!! Lia getting after her pull ups!

Get em girl!! Lia getting after her pull ups!

“Run em down”

WOD (Goal<12 minutes)
-50 wall balls
-100m run
-40 pull ups
-100m run
-30 push ups
-100m run
-20 sit ups
-100m run
-10 below the knee hang squat snatch (135#,95#)
-100m run

Feliz NaviSquats
-11 reps back squat at 65% of 1RM

#thesecret We will miss you Isabella you are one of a kind!!

#thesecret We will miss you Isabella you are one of a kind!!

“Determined”

Mobility WOD (10minutes)
-ankles

WOD
5 rounds for time
-5 thrusters (165#,105#)
-7 toes to bar
-9 kettle bell swings
-250m row

Socks are in…sorry for the delay. If you were on the original thread a few months back then you have first dibs. I have extra so please just let me know if you want a pair. Different sizes are available and we have crew as well as knee high.

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“Who got Game”

Strength (12 minutes)
Overhead complex
-1 strict press
-2 push press
-1 split jerk
*start at 60% of your clean and jerk and go up from there

WOD
“Rowling”
Teams of two
10 Frames
-10 burpees each after each frame done in unison
*must alternate who starts each frame
*two separate scores, final time of completion after your last burpees and total score

Feliz NaviSquats
-14 reps back squat at 65% of 1RM

Birthday girl just crossing off another goal for her bday! Great work Stephanie and happy birthday!

Birthday girl just crossing off another goal for her bday! Great work Stephanie and happy birthday!

 

“Bring down the Thunder”

Skill (15 minutes)
-rope climbs
those that are proficient
3 rounds
-2 rope accents w/out coming to the ground before starting your second
-2 min rest between rounds

WOD (goal<12 minutes)
Bear Complex
-5 reps (7 cycles = 1 rep) (95#,65#)
*hands on the bar at all times and bar cannot rest on the ground, if the bar needs to come to the ground that will equal 1 rope accent before continuing
Sequence is
-power clean
-front squat
-push press
-back squat
-push press
*cannot combine any of the movements as there need to be a pause after each movement is executed.

Feliz NaviSquats
-15 reps back squat at 60% of 1RM

Need a little extra time on some movements, need some mobility, want to hang out in this awesome place... come to Open Gym.

Need a little extra time on some movements, need some mobility, want to hang out in this awesome place… come to Open Gym.