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