“17.1”

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Dumbbells are READY!!!!

Dumbbells are READY!!!!

“Prep work”

SkillĀ 
-handstand holds
-handstand push ups

WOD
5 rounds NOT FOR TIME
-5 back squat (out of rack) (75% of 1RM)
-7 handstand push up
-9 kettle bell swing (32kg,24kg)

*different dynamic but look to hit each exercise with precision sacrificing speed for quality.
*those doing 17.1 tonight or tomorrow feel free to come to any class and do mobility and or practice of the couplet.

No too late to sign up.  games.crossfit.com #ohanastrong

No too late to sign up.
games.crossfit.com
#ohanastrong

 

“The Open has Arrived”

Its not too late to sign up for the CrossFit Open this year! Join the team #ohanastrong

games.crossfit.com Go register, have some fun, and learn about yourself.

games.crossfit.com
Go register, have some fun, and learn about yourself.

Interval row (20 min time cap)
4x500m
*look to hold your split times throughout
**rest time is half of your work time, must use all rest time

WOD
10 min running clock
*odd minutes
-15 burpees
*even minutes
-5 overhead squats (135#,95#)

“Find your Rhythm”

WOD (goal<8min)
-30 ground to overhead (135#,95#)
-20 toes to bar
-20 ground to overhead (95#,65#)
-10 toes to bar

Skill
double under
*for those that are proficient
-300 for time

Aloha Open we will see you shortly.... mane sure to sign up and we will get these orders in ASAP once we see our final numbers.

Aloha Open we will see you shortly…. make sure to sign up and we will get these orders in ASAP once we see our final numbers.

“The Open is Upon Us”

Strength
-dead lift
8 min EMOM
*take your 1RM max number and work backwards subtracting 5 lbs for each minute. This gives you your starting weight.

WOD
Running 12 minute clock
AMRAP
-3 wall ball
-5 push ups
-7 sit ups
*every 2 minutes
-3 muscle ups (must be unbroken)

Have you signed up yet?

Have you signed up yet?

“Take the Elevator”

Great week this week you guys!! Lots of improvements and congratulations to the Paleo/Zone challengers!! You guys freaking smashed it!! So proud of your hard work!

Have you signed up for the 2017 CrossFit Open? Team #ohanastrong needs you!! games.crossfit.com

Have you signed up for the 2017 CrossFit Open? Team #ohanastrong needs you!!
games.crossfit.com

“Paleo Ghost”

WOD
6 rounds
-1 minute of rowing for Calories
-1 minute of burpees
-1 minute of double unders
-1 minute of rest (use time to write down score for round)
*this workout is not to be gamed, meaning all out sprint for every single movement, think of it like a 3 minute boxing round where you can’t let up at any moment during the round.

Looking to see some big improvements in those scores for those that were in the Paleo Challenge;-)

Get after it today!!!!

Get after it today!!!!