“Grab on and Hold Tight”

Strength/Positioning(25 min)
Back Squat
-5×3@80%

Front Squat
-4×2@85%

A few spots left... Ask Coach D your questions. This is for EVERYONE.

A few spots left… Ask Coach D your questions. This is for EVERYONE.

WOD (goal<10min)
-25 double unders
-15 push press (115#,75#)
-25 double unders
-15 push jerk (135#,95#)
-25 double unders
-15 split jerk (165#,115#)
-25 double unders

 

“Pucker Up”

WOD
15 min EMOM
1st minute- 7 kettle bell swings (32kg,20kg)
2nd minute- 100m run
3rd minute- 10 pull ups

Head over to the bike park and get your ride on,... its a beautiful day!!!! River Bend Bike Park

Head over to the bike park and get your ride on,… its a beautiful day!!!! River Bend Bike Park

“15.5”

Here we GO!!!

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

#ohanastrong

#ohanastrong

“Grasp”

WOD
14 min AMRAP
-50 Pull ups
-40 game style push ups
-30 air squats
-20 toes to bar
-10 muscle ups (scale ring dips *make them hard)
*if/when you get through the list you go back up the list with the time remaining

Fitness is so much fun!

Fitness is so much fun!

“I need a Technician”

Strength/Technique (25min)
-clean and jerk
*if proficient work up to 65% of 1RM, then
5×1
*if technique needs work use this time to work on movements individually (Clean then Jerk)

WOD
8 min AMRAP
-7 kettle bell swings (32kg,20kg)
-7 goblet squats (same KB)
-7 sit ups (no use of arms)

I really hope that those that would like to try these ready made meals get their order in by Tuesday. We are really trying to help bring in better food to our Ohana! Contact Coach D for more information.

http://www.paleonick.com/articles/ice-age-meals---crossfit-ohana

http://www.paleonick.com/articles/ice-age-meals—crossfit-ohana

“Reset and Recover”

WOD
5 rounds
-5 strict pull ups
-5 deadlifts (1.5xbody weight)
-5 kipping pull ups
-5 deadlifts (1.5xbody weight)
-5 butterfly pull ups
*if you do not have kipping or butterfly you will do band pull up, ring row, band pull up

He's got great hair;-)

He’s got great hair;-)

“15.4”

WOD 15.4

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.

3...2...1

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