Wednesday, Dec. 10, 2014

Sharknado caught in action!

121014 WOD

A. 1:00 ME at each station

– slam balls

– med ball sit-ups

– double-unders

– row for calories

– jumping lunges

B. Press – DELOAD

40% x 5

50% x 5

60% x 5

Subset with 3 x 20-second chin-up hold

C. For time:

20 burpees

20 push presses (95/65)

20 supine rows (body with heels propped up must be parallel to ground when arms are at full extension; pull is all the way to chest; athlete must maintain hollow)

20 reverse lunges with barbell in front rack position (95/65)

20 pistols

20 full snatches (95/65)

Every time you must break up a set of 20, run 100 meters.

>> On-Ramp

For time:

20 burpees

20 shoulder to overhead

20 ring rows

20 lunges (unweighted)

20 modified pistols / air squats

20 hang power snatches

Every time you must break up a set of 20, run 100 meters.

|||—|||

IT’S BEGINNING TO LOOK A LOT LIKE

. . . A CRAZY CROSSFIT PARTY

We’re still hoping for a Mellow Kalikimaka. However, this notorious gift exchange (the birth of Snuggie) gets us every time. First, we decided that it’s classier to go with a White Elephant approach, since you may only steal once, as opposed to a Pirate Gift Exchange, where there’s unlimited steals. Now, Josh is worried — rightfully so — about whether we will have balanced gag / serious gifts. The only thing we can be sure about is that Saturday will be a great time. We love hanging out with CrossFit Upcountry family. Hilarity ensues. Mahalo again to Libby and Chris for opening their beautiful home!

|||—|||

RANDOM CFUM FACT NO. 58696.86

Did you know that we have, not one, but TWO female pilots at our gym? Kim (left) and Terri are badass! It’s amazing to think of them fully in charge of the plane. Like, they’re in charge of our lives. They could take us anywhere they wanted to go. They call the shots. They decide when the landing gear goes down — if at all. Next time you fly Hawaiian Air, know that you’re in safe hands. We love you both. And we think you’re really cool.