Thursday WOD

" We aren't afraid of a little dirt!"

"Kelly"

400 M run

30 Box Jumps

30 Wall Balls

4 rounds

Warm-up

15 Double Unders

5 Tire Flips

15 Lunge Steps with DB (just like Monday and Wednesday)

5 Pullups

2 Rounds

Aug 6 - WOD

Warm up:
The same exact Walking Lunge/DB Biceps Curl we did on Mon - only 30 steps
...yes - you have to do the Knees to Elbows too
20 PVC Pass Thru's
5 Pull - ups
(2 Rounds)

WOD:
500 m Row
9 HSPU (Hand Stand Push Ups)
15 Thrusters (barbell - m=95, w=55)
30 Ab Mat Sit-ups
(4 Rounds)

Aug 5 - WOD

Elizabeth - Sumo Deadlift High Pull During Last Year's Fight Gone Bad II

Warm up:
400m Run
...then...
4 Rounds 15 reps - Front Squat - Bar Only
...then
2 Rounds 10 reps Deadlift - Moderate Weight


WOD:
Deadlift
7-7-7-5-5--3-3--1

Summer Break for CrossFit Kids!

Thanks to everyone who attended CrossFit kids this summer. It was a BLAST! Classes will resume in September after everyone (kids and parents) get back in the groove of school. Watch the Blog, your email, the website, and your child's backpack! More information to come regarding days and times. Again, thanks for all of your help, support, and trust. Kids love CrossFit!

Aug 4 - WOD

Warm up:
Push Ups
PVC Pass Thru's
Air Squat
(15 reps each - 3 rounds)
then...
200 Jump Rope

WOD:
Dumbbell Lunge w/Biceps Curl
15 Knees-to-elbows

• Continuous Lunging for distance
• Biceps Curl on the "up" phase of the lunge
• If/When you stop lunging...you must run back to pull-up bars for Knees-to-elbows
• L3 = 200m
• L2 = 300m
• L1 = 400m
• M = 20-30 lbs, W = 15-20lbs

Sunday

" End of Summer"

Enjoy your day off.

Welcome Home Hawaii Five O

Welcome Home Doug

"Grace"
30 Clean and Jerks for time

Warmup
10 Low Bar Back Squat
5 Handstand
10 Pushups
8 rounds