1000 Class @ CLC-21 Warehouse
-Directions to CLC-21. Coming from the front gate continue straight on Roosevelt Blvd. until you reach the traffic light at 6th Ave. Turn right at the light and the warehouse will be on your left in approximately ¼ mile. It is a long brick building with roll-up bay doors; we will be in the far right side of the building.

Active Stretch/Mobility

200 Meter Run
Agility Drills

Warm Up

10 Toes to bar
8 Pull-ups
6 Jumping Squats

WOD

20 Rope Ascents @ 15 feet

-A suggestion is to wear long pants and bring gloves because rope burns take forever to heal and they hurt!

An informative video from CrossFit Oldtown, they have a lot of great videos on CrossFit movements. Check it out!



This will be our last WOD for 2010, come out and help us send the year out right!!!

THERE WILL BE NO 0600 CLASSES TODAY

1145 Class @ Pelican Point
Dress WARM and in LAYERS!!!!

Active Stretch

Mobility/Warm Up

400 Meter run
10 Medball Cleans
10 Muscle Snatches (75/55)
5 Squat Snatches (75/55)

WOD

5 Rds
30 Air Squats
15 Push press (95/65)
200m run w/20lb medball



"Do more...Suck Less...Live Better" CrossFit Oahu, Hawaii. Thanks for today’s WOD.

THERE WILL BE NO 0600 CLASSES TODAY

1145 Class @ Pelican Point
Dress WARM and in LAYERS!!!!

Active Stretch

Mobility/Warm Up

400 Meter run
20 Double-unders
10 SDHP (65/45)
8, 6 of the movement you about to work,
use lighter weight to get warm

Strength WOD

Deadlift - 4-4-3-3-2-2-1

Benchpress - 4-4-3-3-2-2-1

Finish the DL before moving onto the BP.
Rest as needed between sets and feel free to go up in weight with every set, these are max effort sets.

Post weights to comments.



CrossFit is a lifestyle not just a way to workout

THERE WILL BE NO 0600 CLASSES TODAY

1145 Class @ Pelican Point
Dress WARM and in LAYERS!!!!

Active Stretch

Mobility/Warm Up

400 Meter run
2Rds of
7 Tuck jumps
5 Bear complex (45/33)
3 Burpee broad jumps

WOD

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Compare to 100419



If you are brave enough to come out in the cold, the "Filthy Fifty" is sure to warm you from the inside, guaranteed!

THERE WILL BE NO 0600 CLASSES TODAY

1145 Class @ Pelican Point
Dress WARM and in LAYERS!!!!

Active Stretch

Mobility/Warm Up

400 meter run
2 Rds
9 Medball Thrusters
7 Medball Push-ups
5 Pass-throughs w/PVC

WOD

AMRAP in 20 minutes
400 Meter Run
15 OHS (75/55)
10 Knees to Elbows
5 Handstand Push-ups



Watch the website for the class hours during the holiday breaks!

THERE WILL BE NO CLASSES TODAY, SPEND SOME QUALITY TIME WITH FAMILY AND FRIENDS!


WOD

At home:

100 Burpees for time

Post time to comments.

Get your friends and family to join in the fun of burpees!



Merry Christmas!!

THERE WILL BE NO 0600 CLASS TODAY

1145 Class @ Pelican Point
Dress WARM and in LAYERS!!!!

Active Stretch

Mobility/Warm Up

200m run forwards
200m run backwards
2 Rds
"L" Holds, 15 Seconds
5 Wallballs
5 Muscle-ups

WOD

AMRAP 12 min

4 HSPUs
8 KB Swings (2/1.5)
12 GHD Sit-ups

Post rounds to comments.



Watch the website for the holiday WOD times as they will change from the regular times.

THERE WILL BE NO 0600 CLASS TODAY

1145 Class @ Pelican Point
Dress WARM and in LAYERS!!!!

Active Stretch

Mobility/Warm Up

800 meter run
Agility Drills
10 Pull-ups
10 Over the box jumps
10 OHS with PVC
25 Double Unders

WOD

8 Rds
5 Ultimate Burpees
200 Meter run
20m Walking Lunges w/1 pood KB in each hand overhead.

Post time to comments.



Watch the website for the holiday WOD times as they will change from the regular times.

THERE WILL BE NO 0600 CLASS TODAY

1145 Class @ Pelican Point
Dress WARM and in LAYERS!!!!

Active Stretch

Mobility/Warm Up

400 meter run
Agility Drills
Burgener Warm-up x3
10 Medball Cleans
10 Pull-ups
10 Jumping Squats
5 HSPUs

WOD

1-1-1-1-1
Squat Snatches in 12 minutes

Rest 3 minutes then:
3 Rds of:
10 KB Swings (2/1.5)
10 Pull-ups

Post weights and time to comments.



Watch the website for the holiday WOD times as they will change from the regular times.

Dress WARM and in LAYERS!!!!

0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point

Active Stretch

Mobility/Warm Up

400 meter run
Agility Drills
2 Rds
7 Burpees
9 Knees to elbows
11 Walking lunges with each leg
-22 total each round

WOD

2 Rds
100m Sprint
200m Sprint
400m Run
800m Run

Rest precisely the time it takes you to run each leg.

Bring your own watch to keep time for yourself on this WOD.



Watch the website for the holiday WOD times as they will change from the regular times.

Dress WARM and in LAYERS!!!!

0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point

Active Stretch

Mobility/Warm Up

400 meter run
Agility Drills
2 Rds
4 HSPUs
6 Toes to Bar
8 Box Jumps

WOD

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Compare to 100601

These are unassisted sit-ups, the standard of movement is your hands touch the deck behind your head at the bottom and your shoulders are in front of your hips at the top. That is a full range of motion (ROM) sit-up.

Skill: Clean
9-7-5 Power cleans
4-3-2 Squat cleans



Come out and get some!!!

Dress WARM and in LAYERS!!!!

0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point

Active Stretch

Mobility/Warm Up

400 meter run
Agility Drills
2 Rds
5 Ring dips
5 Chest to Bar Pull-ups
10 Walking lunges
-each leg

HERO WOD

“Jason”

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Compare to 091112

Skill: Clean
10 Light cleans, work on fast elbows.



S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Dress WARM and in LAYERS!!!!

0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point

Active Stretch

Mobility/Warm Up
Agility Drills
400 meter run
10-8-6 of each movement before you start the work sets

Strength WOD

5-4-3-2-1-1-1
Push Jerk
Back Squat

Finish PJ then move onto Back Squat

Post weights to comments.

Skill: Clean
10 Light cleans, work on fast elbows.



"I think I might be losing my met-con and turning this into a strength WOD." - Kyrl Erickson

"Bless are they who can laugh at themselves, for they shall never cease to be amused" – Anonymous

0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point

Active Stretch

Mobility/Warm Up
Agility Drills
400 meter run
2 Rds
7 Medball thrusters
9 Push-ups
20 Double-unders

WOD

21-15-9
Parallette Burpees
GHD sit-ups
Hip Extensions
HSPUs

Post time to comments.

Compare to 100907

Skill: Clean
10 Light cleans, work on fast elbows.



Dress WARM!!!!!! Gloves, hat, and dress in layers!!!!!!!

0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point

Active Stretch

Mobility/Warm Up
2 Rds
5 Burpees
7 Pull-ups
9 OHS (45/33)

Hero WOD

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 090205



In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Skill: Clean
Do 10 heavy clean pulls. Put a weight on the bar that you can only pull to your belly button and practice your triple extension. DO NOT try and get under the bar, this is to work your drive upward.