Mid-Week RUN!!!

Just sayin’ . . . Our First Annual Hula Hustle 5K and Menehune Mile run is just about 2 months away. You have PLENTY of time to prepare for it. The workouts posted here will continue to prepare you for the race AS WELL AS help you with your aerobic capacity for your CrossFit workout. The weather is great for running! Pick Ups 5 and 1 (Distance) Run 6-8 sets of 5 minutes at conversational pace, 1 minute...
Tuesday 6.20.17

Tuesday 6.20.17

Weightlifting A. Snatch – 4×2, building B. Overhead Squat -3×3 Use the┬ásame weight for all 3 sets as your made last snatch Conditioning C. AMRAP 12 200m run 10 Toes to Bar 5 Deadlifts (225, 155) Fitness: 200m run, 5 toes to bar OR 10 Knees to triceps, 5 DL (185,...
Monday 6.19.17

Monday 6.19.17

Weightlifting A. 4x (3 Strict Press+5 Push Press) This is the same complex that we did last week. Try and push yourself a bit more with the weight if possible B. Using the same weight as your last set in Part A 1x(3 strict press+ME push press) Conditioning C. Elizabeth 21-15-9 Cleans (135/95) – These are SQUAT cleans Ring...

Weekend RUN!

Just in case you didn’t see my post on the mid-week run, here is a reminder: Our First Annual Hula Hustle 5K and Menehune Mile run is just about 2 months away. You have PLENTY of time to prepare for it. The workouts posted here will continue to prepare you for the race AS WELL AS help you with your aerobic capacity for your CrossFit workout.┬áThe weather is great for running!!! 4x 60M + 1x 200M (20 Rounds for time) Run 2-4 sets of (4x 60M on 2 minutes then 1x 200M on 3 minutes). These are all to be run all...

Saturday 6.17.17

AMRAP 25: 3.6.9.12.15.18…add 3 each round Burpees OH Walking Lunges (45, 25) Push ups Pull ups After each round: 200m/175m row
Friday 6.16.17

Friday 6.16.17

Weightlifting A. Front Squat + Dip Jerk + Split Jerk – Build to a heavy complex in 6 sets Conditioning 5 RFT 10 Toes to bar 10 clean and jerks (anyway) – 115, 80 Fitness: 10 knee pulls, 10 clean and jerks (85,...