“Mundays”

WOD
8 Min EMOM
-6 back squats (225#,155#) or 60% of 1RM
-rest of minute max push ups
*score is push ups

5 min Rest

8 min EMOM
-8 front squats (185#,115#) or 50% or 1RM
-rest of minute max alt dumbbell snatch
*score is total DB snatches

5 am getting after it!

5 am getting after it!

 

“Rene loves (vs.) Bruce”

My money is on KC….. Happiest of birthdays Rene. We truly hope that you have a great day! Whats the goal for this year?

WOD
44 min amrap in 4 (or multi person to make 
#s work) person team
Buy in 44 pull ups 

Then:
-8 Hspu (each athlete)
-31 wall balls20/14 (cumulative)
-71 burpees (cumulative)
Non working: pinch grip plate hold in each hand for the 31 and 71 reps and rest for the 8 rep move
-71 goblet squats 16/24 (cumulative)
-31 KBS 16/24 (cumulative)
-8 tire flips (each athlete)
Non working: plank hold for the 31 and 71 moves and rest for the 8 rep moves
Then at the end of time stop and do:
Cash out 600 m run

 

Happiest of Birthdays Rene!!

Happiest of Birthdays Rene!!

“Get in here!”

WOD
-50 push press (95#,65#)
-50 wall ball (20#,14#)
-40 kettle bell swings (24kg,16kg)
-40 toes to bar
-30 cal row
-30 double unders
-20 kettle bell swings
-20 toes to bar
-10 push press
-10 wall ball

Love these people!

Love these people!

“Fun being Odd”

Skill/Technique (15 min)
-yoke carry
-wobble stick
-bar and chains
*looking to find the meaning of bracing and core stability

WOD
21-15-9
-pull ups
-deadlifts (3 different weights, heavy to lighter)
-gamestyle push ups
*deadlift weight starts at 315#,275#,225#/250#,205#,165#)

They are BACK!!!!! Go on the FaceBook page to find the link and order now!!!! Special price for our Ohana!!!

They are BACK!!!!! Go on the FaceBook page to find the link and order now!!!! Special price for our Ohana!!!

“Press time”

Strength/Technique (14min)
Press complex
3×4 min EMOM
1st- strict press (2 strict presses inside a minute for 4 minutes)
*1 min rest
2nd- push press (starting at last successful attempt on the strict press, 2 push presses inside a minute for 4 minutes)
*1 min rest
3rd- push jerk starting at last successful attempt on the push press, 1 push jerk inside the minute for 4 minutes)

WOD (goal<18 min)
4 rounds
-400m run
-15 shoulder to overhead (135#,95#)

Mark your calendars... Sept 19th here at CrossFit Ohana!

Mark your calendars…
Sept 19th here at CrossFit Ohana!

 

“Join in”

Strength/Technique (15 min)
-Weighted step ups (bar on back)
5×3 each leg
*find a height (no higher than 24″) that you have the ability to step up onto without having to utilize your other leg to stand
(look to shoot for 30%-40% of 1RM back squat

WOD
4 min Tabata
-Handstand walk (max distance for your score)
rest 1 minute
4 min EMOM
-12 kettle bell swings (24″16″)
-12 med ball squat clean (20#,14#)
rest 1 minute
4 min AMRAP
-10 ring dips
-10 burpees

These Ohana Ladies are awesome!!!!

These Ohana Ladies are awesome!!!!

“What percent of effort goes into your TRY”

WOD (goal <16min)
5 rounds
-200m run
-10 pull ups
-5 squat clean thrusters (135#,95#)

3 min Rest

Then…
7 min to establish heaviest clean and jerk
*use this time to focus on one aspect of this lift and do it with Virtuosity, those that are still seeking better positions with this lift use the time to work on form and technique with light to moderate load

Jon and Tori thanks for stopping by!!!

Jon and Tori thanks for stopping by!!!

“Abundance”

Strength/Technique (20min)
Snatch
-hang snatch
1-1-1-1-1-1-1
(look to build your bar only when you “feel” that you are comfortable and strong in your positioning, if you need assurance, ask your coach)

WOD
10 min AMRAP
-12 snatch (95#,65#)
-9 handstand push ups
-6 muscle ups

#irondmind #ohanastrong

#irondmind #ohanastrong