Wednesday, Oct. 22, 2014

Welcome Andrea’s friends, Phil and Jenn, who moved to Maui from Florida not long ago. The husband and wife are 9 a.m. regulars; they’ve fast become part of our CFUM family. Jenn has all-around CrossFit skills and Phil is a great endurance runner. And we already have a saying at 9 a.m. class: “Harness your inner Phil.” We adore you both! Thanks for trusting us with your training.

102214 WOD

A. Three rounds NFT

250-meter row

10 kettlebell oblique side bends (5/side)

10 kips

10 v-ups

B. Press [ month 2 ]

ADD 5# to 1RM and recalculate the following, based on your new working weight (90% of 1RM)

65% x 5

75% x 5

85% x 5+

Subset with 3 x 0:20 chin-up holds

C. 3:00 AMRAP

4 strict handstand push-ups

8 deadlifts (bodyweight)

32 double-unders

Three rounds, resting 1:00 between each. Pick up subsequent rounds where you leave off. Score is rounds and reps.

>> On-Ramp

3:00 AMRAP

4 modified handstand push-ups / strict presses

8 KB deadlifts

64 single-unders

Three rounds, resting 1:00 between each.