Sunday, October 30, 2011

Tuesday/November 1, 2011

The eyes tell the story. Are you ready to go? You are going to WOD anyway so why let anxiety get the best of you? Just do the best that you can do. Thats all that matters. It does not matter if you are first or if you are last. All that matters is that you finish. Be positive and don't quit!!!

 WOD 
20 Double Unders
15 Squats
25 Push Ups
5 rounds for time

POST TIME TO COMMENTS

Monday, October 24, 2011

Sunday-October 30, 2011

Coach Josh is back again!!!


21- 15- 9
Squat snatch
C2B
For Time
POST TIME TO COMMENTS

Saturday-October 29, 2011


CFE Strength & Conditioning WOD:
5 rounds for time of:
Hold breath 0:30-1:00
15 Push ups
15 Air Squats
15 Sit ups
15 Double Unders
Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).
Subtract breath-holding time from total workout time.

Barbells for Boobs Saturday at Crossfit East Oahu!!! Here is how it got syarted:
http://library.crossfit.com/free/pdf/CFJ_B4B_Achauer.pdf

Post time and thoughts to comments

Thursday-October 27, 2011


On 3:00 Intervals complete the following

5 Deadlifts & 50 Wallball
Rest 1 minute
4 Deadlifts & 40 Wallball
Rest 1 minute
3 Deadlifts & 30 Wallball

Gold:  275/193  Silver:  205/153  Bronze:  Scale as needed.  Wallball Rx is 20/14, scale if needed. If you are finished before the 3 minute mark it is just extra rest. Score is reps completed. Perfect score is 132.

POST SCORE TO COMMENTS



Friday, October 14, 2011

GAME TIME BOYS AND GIRLS

OCTOBER 25, 2011

Sig Klein




COACH JOCH AKIONA IS BACK TO HELP


 COACH TODAYS WOD!!!

WOD
20 min AMRAP:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

POST ROUNDS TO COMMENTS




OCTOBER 23, 2011

Get em girl!!!

WOD
Thrusters- 2, 2, 2, 2, 2, 2, 2 

POST LOADS TO COMMENTS

OCTOBER 22, 2011



WOD
1 minute- Burpees
rest 1 min.
2 minutes- Back Squat
rest 1 min.
4 minutes- Clean and Jerk
rest 1 min.
8 minutes- 1200m run
rest 1 min.
4 minutes- Clean and Jerk
rest 1 min.
2 minutes- Back Squat
rest 1 min.
1 minute- Burpees

Rx mens weight- 115lbs …advanced-155 …elite- bodyweight
Rx womens weight- 75lbs …advanced- 100 …elite- bodyweight

*perform max repetitions of each movement during the 1, 2 or 4 minute block
*during the 8 minute block, run 1200m then rest remainder of time
*score is total reps
POST SCORE TO COMMENTS

OCTOBER 20, 2011

The Manimal


15-12-9

Muscle snatch (clean grip). Use 40% of 1RM snatch.
Strict pull-up
Broad jump
Time is not an element on this wod. Just try to rest as little as possible. Focus on quality of the movements.

POST TIME TO COMMENTS

OCTOBER 19, 2011


As many Burpee pull-ups as possible in 12 minutes,

start every minute with 7 Kettlebell swings (70lbs/53lbs)

POST SCORE TO COMMENTS

October 18, 2011

Laurie Galassi

5 rounds for time of: 
Body-weight ground to overhead, 6 reps 
Chest-to-bar pull-ups, 12 reps 
Double-unders, 18 reps
POST TIME TO COMMENTS














Monday, October 10, 2011

October 16, 2011

Ronnie Teasdale 85lb Overhead pistol!!!

Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

Thruster (.385 X BODYWEIGHT)
Abmat sit-ups
Run 100m between each set

POST TIME TO COMMENTS









The score




Got 48' 6" today!


Ice Bath!!!

Gluten free cookies!!!