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

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

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

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

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

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

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

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

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

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

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

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

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

Tuesday-July 17, 2012

-warm up-

7 push ups

7 back extensions

3x

"ANNIE"

50-40-30-20-10 rep rounds

for time of:

Double unders

sit ups

-New to Class-

50-40-30-20-10

single unders

20-18-16-14-12

sit ups

-EXTRA CREDIT-

100m run

1 minute rest

8x

Monday-July 16, 2012

-warm up-

400m run

2x

WOD

20 walking lunges

20 sit ups

100m run

5 rounds

-New to Class-

12 walking lunges

12 sit ups

100m run

5 rounds

-EXTRA CREDIT-

50m sprint

3x

100m sprint

3x

200m sprint

3x

Sunday-July 15, 2012

-warm up-

50 jumping jacks

50' bear crawl

2x

"KAREN"

150 wallballs

for time

-New to Class-

75 wallballs

for time

-EXTRA CREDIT-

100m sprints

1 minute rest

8x

Saturday-July 14, 2012

-warm up-

"CINDY"

3x

"NICOLE"

AMRAP 20

400m run

max reps pull ups (20 jumping)

-New to Class-

AMRAP 12

400m run

12 jumping pull ups

-EXTRA CREDIT-

Max effort mile

Thursday-July 11, 2012

THIS IS A TEST POST FROM SWEET BOY'S IPAD

After an absolute nightmare plane ride we arrived to LA's beautiful traffic, lots of it. Beat and with barely any sleep we drove to our hotel and found out that there was no chance of early check in because of some silly event called the Crossfit Games. Crossfitters everywhere!!! Legs, butts, abs, is this heaven??? We met a bunch of crossfitters who spotted me when I unvaled my shiney new Romaleos I had sent to the hotel (drool). Made new FGB family with Joy Bruning who is competing in the 50-54 masters this weekend. She is awesome!
We reeled the day in by visiting Valley Crossfit after an invite from our FGB homeslice Cla-ya. Amazing gym, amazing owner (Latch). After some indo boarding and handstand shenanagins we headed to LAX to meet up with... THE ONE... THE ONLY...SWEET BOY!!!! Hells yes bitches!!!
Straight to In-N-Out to bust Kristi's In-N-Out cherry. 4x4's, double-doubles, fries, soda, diabetes, YES!!! Back to the hotel for a nappy poo and then a hotel WOD!!!

WOD
15-12-9
-one arm snatch (50 lbs)
-burpees

Jack-3:37(50 lbs)

Peanut-3:57(20 lbs)

Sean-4:30(45 lbs)

Pool, Shower, Dinner. Tomorrow is all about Gear shopping, Chalk City promoting, and Crossfit athletes being absolutely amazeballs!!! LET'S GET IT!!!

Friday-July 13, 2012

-warm up-

100m run

5 knee jumps

3x

WOD

200m run 

10 burpees

6 rounds


-New to Class-


200m run


7 burpees


4 rounds

-EXTRA CREDIT-

400m run

90 seconds rest

3x

HEY FGB,

Looks you guys are about to have some changes. I am sure the genius in Jacks programming will forge new results for all yall. Did my first workout at an actual Crossfit gym today. Nice facility and nice people but will NEVER replace FGB. Good luck you guys and HAVE FUN AT THE GAMES JACK and DANYELLE. It looks like it will be good.

WOD @ Rare Crossfit:
4 Round- x10 T2B/x15 Wall Balls (20#)/x20 DU/x10 Ring Dips/x15 KB Swings (55#)/ x20 DU
Time- 10:52

-Cliff

JULY GYM SCHEDULE

◄ Jun 2012	~ July 2012 ~					Aug 2012 ►
Sun	Mon	Tue	Wed	Thu	Fri	Sat
1 8am, 9am, 10am	2 9am, 5:30pm	3 9am, 5:15pm, 6:15pm	4 9am, 5:15pm, 6:15pm	5 9am, 5:15pm, 6:15pm	6 9am, 5:30pm	7 NO CLASSES, Come support Capt. America @ KPS&C
8 NO CLASSES, competition @ KPS&C Claire’s B-Day @ Waimanalo Beach	9 9am, 5:30pm	10 9am, 5:15pm, 6:15pm	11 9am, 4:15pm ONLY	12 9am, 5:15pm, 6:15pm	13 9am ONLY	14 10am, 11:30am
15 10am, 11:30am	16 9am ONLY	17 9am, 5:15pm, 6:15pm	18 9am, 5:15pm, 6:15pm	19 9am, 5:15pm, 6:15pm	20 9am ONLY	21 10am, 11:30am
22 10am, 11:30am	23 9am ONLY	24 9am, 5:15pm, 6:15pm	25 9am, 5:15pm, 6:15pm	26 9am, 5:15pm, 6:15pm	27 9am ONLY	28 10am, 11:30am
29 10am, 11:30am	30 9am, 5:30pm	31 9am, 5:15pm, 6:15pm	Please contact one of the coaches if you have any questions.  Any changes to this schedule will be sent out through twitter.

There will be NO WESTSIDE or OLYIMPIC LIFTING extra credit, ONLY RUNNING while we are gone and if you miss a WOD, there will be NO making it up on other days. PLEASE DO NOT try to convince the coaches otherwise, you are putting them in an awkward situation. THANK YOU!!