Friday, August 22, 2014

photo(702)Dear Scott: If 50 looks this good, sign us up.

082214 WOD

A. 1:00 ME at each station:

Row

Front plank

Double-unders

Hollow rocks

Box jumps

B. Deadlift – linear week 6

3 x 5

Add 10# to week 5

Subset with 3 x 5 cobras

C. For time:

21-15-9

Power cleans (135/95)

Toes-to-bar

EMOM: 50-meter sprint (clock starts with sprint)

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08 2014

Thursday, August 21, 2014

photo(701)New yoga class with Melissa

THURSDAY SCHEDULE UPDATES:

NEW! YOGA: Rehabilitative yoga will be held from 8 to 9 a.m. today (Thursday) in lieu of mobwod. Led by our friend and Maui CrossFit Extreme coach, Melissa, this class will focus on restoring your body after days worth of WODs. We’re thankful to have her filling Coach Josh’s mobwod spot until he recovers from an old weightlifting injury. You won’t want to miss Melissa’s class. Bring a mat and get ready to regain flexibility!

OLYMPIC WEIGHTLIFTING: Coach Toby will teach weightlifting technique for all levels from 9 to 10 a.m. and from 4:30 to 5:30 p.m. today. Don’t miss out on one of the more popular classes. There’s never a dull moment when you show up to lift!

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08 2014

Wednesday, August 20, 2014

photo(700)

CFUM pineapple tanks proven to increase strength by more than 40 percent

081414 WOD

A. 5:00 AMRAP

30 consecutive double-unders

15 consecutive strict toes-to-bar

Any time you miss a rep, go for a 50-meter run

B. Press – linear week 6

3 x 5

Add 5# to week 5

Subset working sets with 3 x 10 ball slams

C. In 10:00

Buy-in: 1K row

Then AMRAP

5 HSPU (stay strict as long as possible)

10 chest-to-bar pull-ups

15 Russian kettlebell swings (53/35)

20 double-unders

Score is rounds and reps of AMRAP; heats will stagger every 5:00.

>> On-Ramp

In 8:00

Buy-in: 800-meter row

Then AMRAP

5 DB presses

10 ring rows

15 Russian KB swings

20 DU attemps / 40 singles

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08 2014