Wednesday, August 8, 2012

GYM SCHEDULE

MONDAY- Open Gym 4:15pm-6:15pm

TUESDAY- 8:30am, 4pm power, 5:15pm, 6:15pm-8:30pm open gym

WEDNESDAY- 8:30am, 4pm power, 5:15pm, 6:15pm-8:30pm open gym

THURSDAY- 9am, 4pm power,  5:15pm, 6:15pm-8:30pm open gym

FRIDAY- Open Gym 4:15pm-6:15pm

SATURDAY- 8am power,10am 

SUNDAY- 10am

** Schedule is subject to change.**


VISITORS- There is no charge for visiting CrossFitters so please contact us to let us know you will be coming by!! 



BEGINNERS- If you are looking to become part of our CrossFit Family, please contact us so we can set up an "On Ramp" with you!!



** Contact Jack at crossfitfifty@yahoo.com or send a Text to 808-497-3355.  You can also follow us on Twitter @ CrossFitFifty


GENERAL GYM RULES:

1.    Please be on time, but no more than 10 minutes before a scheduled class time.

2.    If gate is closed before class, please wait for a Coach to open before entering otherwise please leave gate the way you find it.
3.    Please help to keep gym clean. Although we are an outdoor gym, please DO NOT spit in gym or driveway. Please treat the gym how you would treat your own home.
4.    Check your ego at the gate and please treat each and every person with kindness and respect.
5.    Always listen to your coaches!! 


Thursday-August 9, 2012


warm up
10 spidermans
50 single skips
10 laying hand kicks
2x

Olympic
Snatch + Pause OHS
7 sets x 2 reps @ 70%

Strength
Find 1RM
*only done with a spotter!!!*

Running
50m sprint
walk to start as rest
8x

WOD
3 rounds for time of:
7 Front Squats (165lbs/100lbs)
21 KB Swings(53lbs/35lbs)
Run 400m

POST TIME AND EXTRA CREDIT TO COMMENTS

Tuesday, August 7, 2012

Wednesday-August 8, 2012



warm up
200m run x 3
then...
PVC snatch warm up
3 pass throughs
3 snatch balance
3 superman pulls to knee
3 superman to hit
3  superman to hit to chest 
3 superman hit and drop
2x

Heel drill

Olympic
Snatch from deficit board
80%x 1
85% x 1 x 5

Strength
high bar back squat
1 x 20 H.A.P (Heavy As Possible)
* set must be unbroken to count
*do not be afraid to fail
*bar must remain on back, once bar is racked set is over

Running
15600m  run
90 seconds rest
3x

11.1
AMRAP 10
30 double unders
15 power snatches (75lbs/55lbs)

POST ROUNDS AND EXTRA CREDIT TO COMMENTS






Monday, August 6, 2012

Tuesday-August 7, 2012


warm up
200m run
10 squats
10 ab mats
3x

**ALL EXTRA CREDIT SAME AS SUNDAY**


WOD

10 Rounds
As many rounds as possible in 1 Minute
5 Wall-ball 20/14
5 Burpees
Rest 1 Minute
- Start at wall-ball to begin each round
- every rep counts 
-10= 1 round when totaling at the end
- Score total rounds
* credit Hyperfit USA for WOD

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

Saturday, August 4, 2012

Sunday-August 5, 2012


warm up
5 pass throughs
7 squats
100m run
3x

Olympic
Clean & Jerk
80% x 1 x 2
85% x 1 x 2
90% x 1 x 2

Westside
Weighted Knee Jumps
warm up then...
8 sets x 1 attempt

Running
100m sprint
90 seconds rest
5x

WOD
run 400m
20- push press/jerk (135/95)
run 400m
15- push press/jerk
run 400m
10- push press/jerk
run 400m
5- push press/jerk

POST TIME AND EXTRA CREDIT TO COMMENTS

Friday, August 3, 2012

Saturday-August 4, 2012



“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

Wednesday, August 1, 2012



warm up
100m row/run
10 ab mats
4x

Olympic
snatch complex
power snatch + OHS + full snatch + snatch balance
5 sets x 2 reps (1 complex = 1 rep)
H.A.P = Heavy As Possible

Westside
Bench
8 sets x 3 reps
EMOM- 50% + 20 lbs of chain

Endurance
200m run 
2 minutes rest
4 rounds

AMRAP 25
• 5 clean grip power snatch (75lbs/45lbs)
• 7 burpee box jump squats (20")
• 9 pass throughs
• 21 double unders
• 8 spidermans (elbow must touch to be Rx)

POST SCORE AND EXTRA CREDIT TO COMMENTS

Tuesday, July 31, 2012

Wednesday-August 1, 2012


warm up
-lid warm up-

OLYMPIC
Tall Snatch
5 sets x 2 reps
*choose weight*

STRENGTH
Arched back good mornings SSB (saftey squat bar)
Max Effort
5 sets x 2 reps


RUNNING

200m run
1:30 rest
4x

WOD

In 2 minutes perform

10 thrusters (135lbs/95lbs)

as many pull ups in remaining time

rest 1 minute

3 rounds

POST TIME AND EXTRA CREDIT TO COMMENTS


Monday, July 30, 2012

Tuesday-July 31, 2012


warm up
10 spidermans
10 pass throughs
10 v-slides
2x

**EXTRA CREDIT**
extra credit is optional
advanced members may choose 1-2 extra credit modalities 

**POWER**
Laying triceps extensions
6 sets x 3 reps
HEAVY!!!
*DO NOT DO THIS WITHOUT A SPOTTER!!!

**OLYMPIC**
Snatch from blocks (knee)
% 1RM x reps x sets
65% x 2 x 3
70% x 2 x 2

**RUNNING**
400M run 
90 seconds rest
3x

” Manhandler “
5 Rounds of AMRAP 3:
3 Power Cleans (95, 65)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)
Rest 1 Minutes Between Rounds

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

Friday, July 27, 2012

Sunday-July 29, 2012


warm up

450m run

then...

100m run

4x

Olympic

Snatch
5 sets x 5 unbroken reps at 50%
*athletes may raise weight if they are feeling strong and technique is clean

Strength

Bench

8 sets x 2 reps
70% + 20lbs chain

WOD

EMOM 20

3 squat cleans (185lbs/115lbs)

Saturday-July 28, 2012


warm up
10 minutes
death by burpees

OLYMPIC
Snatch
 warm up to weight
% x (reps) x (sets)
80%x1x3,  85%x1x2, 90%x1x2

WESTSIDE
14" box / standard bar
 50% 1RM + 40-60lbs of chain
 12 sets x 2 reps EMOM

WOD
5 squat snatches
10 bar facing burpees
5 rounds
*athletes choose weight

RUNNING
100m sprint
1 minute rest
6x

POST TIME AND EXTRA CREDIT TO COMMENTS

Thursday, July 26, 2012

Friday-July 27, 2012


warm up

20 minute self warm up

WOD

200m run

20 box jumps (24"/20")

5 rounds for time

New to Class

complete as above

EXTRA CREDIT

max effort mile

Wednesday, July 25, 2012

Thursday-July 26, 2012


warm up

100m run x 8

WOD

5 burpees

10 deadlifts (275lbs/155lbs)

5 rounds for time

New to Class

5 burpees

7 deadlifts (coaches pick weight)

5 rounds

EXTRA CREDIT

100m sprint

1 minute rest

10x
Hey FGB,

I JUST SAW YOUR CHALK CITY VIDEO!!! Haha, it was amazing and I plan to share it with other Crossfitters I come across. Yall were awsome in it and did a great job. I see Jack has been putting up some extra credit, too, looks like fun times. Hope yall are still working hard.

7-25-2012
-16x200m repeats with 200m recovery jog between each one
- With Rare Crossfit: 12 Min AMRAP- x4 Pullups, x6 Pistols (alt), x12 Thrusters (95#)

Also finally got a shirt from the new gym:

 Take care,

Cliff

Tuesday, July 24, 2012

Wednesday-July 25, 2012


-warm up-

450m run

then...

30 walking lunges

20 pass throughs

10 burpees

WOD

Every Minute on the Minute (EMOM)

for 20 minutes

12 KBS (53lbs/35lbs)

-New to Class-

EMOM 20

8 KBS

-EXTRA CREDIT-

MAKE UP A RUNNING WOD

WRITE WHAT YOU DID ON 

EXTRA CREDIT BOARD

Monday, July 23, 2012

Tuesday-July 24, 2012


-warm up-

20 minute self warm up

"BARBARA"

20 pull ups

30 push ups

40 sit ups

50 squats

3 minutes rest

5 rounds for time

 *minus rest time to get score*

New to Class

12 jumping pull ups

15 push ups

18 sit ups

20 squats

3 minutes rest

5 rounds

EXTRA CREDIT

200m run

90 seconds rest

5x

Sunday, July 22, 2012

Monday-July 23, 2012


warm up

450m run

then...

10 wallballs

10 sit ups

3x

WOD

5 deadlifts (275lbs/155lbs)

10 burpees

5 rounds

**5 minute cap**

New to Class

5 deadlifts (coaches pick weight)

7 burpees

5 rounds

EXTRA CREDIT

800m run

4 minutes rest

3x

Saturday, July 21, 2012

Sunday-July 22, 2012


-warm up-

10 knee jumps

10 pass throughs

3x

WOD

10 push press (95lbs/65lbs)

20 double unders

5 rounds

-New to Class-

8 push press

50 single skips

5 rounds

EXTRA CREDIT

1 mile run

5 minutes rest

1 mile run

Friday, July 20, 2012

Saturday-July 21, 2012

Dirty doing work!!!

-warm up-

450m run

50m run x 8

walk to start as rest

WOD

15 pull ups

30 push ups

50 squats

5 rounds for time

-New to Class-

10 jumping  pull ups

15 push ups

30 squats

4 rounds for time

-EXTRA CREDIT-

30 unbroken wallballs

2x

Thursday, July 19, 2012

Friday-July 20, 2012


-warm up-

2x each

250m row

200m run

WOD

100m run

60 seconds rest

200m run

90 seconds rest

450m run

120 seconds rest

900m run

-New to Class-

100m run

90 seconds rest

200m run

120 seconds rest

450m run

180 seconds rest minute rest

900m run

EXTRA CREDIT

100 unbroken squats

2x

Wednesday, July 18, 2012

Thursday-July 19, 2012


warm up

100m run

10 squats

10 pass throughs

3x

"KELLY"

400m run

30 box jumps (24"/20")

30 wallball shots

5 rounds for time

New to Class

400m run

15 box jumps

15 wallball shots

4 rounds for time

EXTRA CREDIT

800m run

3 minutes rest

2x

Tuesday, July 17, 2012

Wednesday-July 18, 2012


-warm up-

450m run

75 unbroken squats

WOD

15 rounds:

2 strict pullups

4 pushups

8 sit ups

for time

-New to Class-

9 rounds

2 jumping pull ups

4 push ups

6 sit ups

for time

EXTRA CREDIT

600m run

90 seconds rest

3x