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

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

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

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

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.

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