Wednesday, July 30, 2014

073014 WOD

A. In 5:00 with teams of up to 5

ME row for calories

Everyone must row; teams may partition any way

B. Bench press – linear week 4

3 x 5

Add 5# to week 3

Subset with 3 x 10 supine rows

C. Five rounds for time:

7 hang power cleans (155/105)

7 pull-ups

7 burpees over barbell

>> Three rounds for time:

7 HPC with DBs

7 ring rows

7 burpees

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DOES YOUR TRAINING HAVE CARRYOVER?

Keoni (pictured in full gear in top photo) and his teammate took home first place in a firefighter challenge last weekend on Kauai. For his efforts, he received the largest trophy we’ve ever seen. The events included a hose advance; a high-rise pack carry; tire flip (to simulate moving debris); a sled push (to simulate forcible entry); a sled pull; and a 175-pound dummy transport to simulate victim rescue. Keoni’s CrossFit experience, along with other preparation, served him well. Great job training for the unknown and unknowable!