Friday, January 20, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 73%
Set 5- 10 reps @ 73%

B. “CrossFit Games Open Event 15.3”
Complete as many reps as possible in 8 minutes of:
3 Handstand push-ups
3 Cleans
6 Handstand push-ups
3 Cleans
9 Handstand push-ups
3 Cleans
12 Handstand push-ups
6 Cleans
15 Handstand push-ups
6 Cleans
18 Handstand push-ups
6 Cleans
21 Handstand push-ups
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Thursday, January 19, 2017

Today's Workout:
A. Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

B. Every minute on the minute for 18-minutes (6 sets):
Min 1: 12 Deadlifts (225/155 lbs)
Min 2: Max Bar Muscle-ups in :30
Min 3: 50 Double-Unders

Wednesday, January 18, 2017

Today's Workout:
Update: Parking lot is open again! Road work on Hart Street is complete. Thank you all for your cooperation this morning!
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean & Jerk x 1.1.1
(Rest 5 seconds between each single)

Make the final two sets HEAVY.

B. Complete as many rounds and reps as possible in 3 minutes of:
10 Thrusters (95/65 lbs - NO DROPPING BARBELLS!)
10 Burpees over the Bar

Rest 3 minutes, and repeat for a total of three sets

These must be sprint sessions. Do not pace!

C. "Optional Accessories"
Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Weighted Plank Hold on Elbows x 60 seconds
Rest as needed

Tuesday, January 17, 2017

Parking lot will be CLOSED tomorrow: Wednesday, January 18th.



If you plan on attending the 8:30am class, AM Comp class, Noon class or the 4:00pm class tomorrow (Wednesday), you will need to park on the street or just make tomorrow a rest day if you do not want to park on the street. The best parking will be along the Kapalama Canal on Kohou Street. It is metered parking, so make sure you bring some quarters with you.

The road work should only take ONE day, however we all know City and County, so if it requires more than one day, I will update everyone. Please be respectful of this request. If you have any other questions or concerns, please email me at

Thanks for your kokua,
Coach E
Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Alternating Pistols x 16 reps (8 each leg)

B. Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

C. Three rounds for time of:
20/15 Calories on the Rower
20 Chest-to-Bar Pull-Ups

Time cap: 15-minutes

Monday, January 16, 2017

Today's Workout:
Scheduling Reminder: We are following a holiday schedule today in honor of Martin Luther King Day - 8:30am and 10:00am classes only! Comp Class at 10:30am. Please make sure you are signed in on MINDBODY.
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)

B. In pairs, alternating full rounds, complete as many rounds and reps as possible in 30-minutes, of:
12 Calorie Row
12 Power Snatch (95/65 lbs - NO DROPPING THE BARBELL!)
12 Wall Balls (20/14 lbs to 10 feet)
12 Toes to Bar

Saturday, January 14, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. In teams of two, partitioning reps however you like, complete the following for time:
Run 1600 Meters (in 200 Meter legs)
100 Wall Ball Shots (30/20 lbs - CATCH BALL)
80 Box Jump Overs (24″/20″)
60 Deadlifts (245/165 lbs)
40 Toes-to-Bar
20 Power Cleans (185/125 lbs)