Wednesday, July 1, 2015

Two families from CrossFit AMRAP in Chicago took Coach John’s advice and drove from Kihei to visit us yesterday. We loved having you! By the way: Coach John is all the rage. We are really thankful for each of our coaches!

070115 WOD

A. EMOM 8:00

Even minutes: 150-meter row or 100-meter run

Odd minutes: 0:30 handstand hold / pike off box / overhead hold

B. Press – 5/3/1 month 3 | week 1

Add 5# to 1RM to find new WW (90% of 1RM), then calculate:

65% x 5

75% x 5

85% x 5+

Subset with 3 x ME strict pull-ups

C. For total time:

21-18-15

American kettlebell swings (70/53)

Sit-ups

Rest 2:00

15-12-9

Power cleans (135/95)

Burpees over the barbell

>> On-Ramp

For total time:

21-18-15

Russian KB swings

Sit-ups

Rest 2:00

15-12-9

Hang power cleans

Modified burpees

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MALO + ‘MURICA + 4TH OF JULY

FOURTH OF JULY LOCATION CHANGE:

Instead of a beach WOD at Launiupoko in Lahaina, we are moving to the south side for a beach WOD then pool BBQ at Libby’s house in North Kihei. Malo, Libby’s dog, approves of pool parties. He’s planning Saturday’s events; more details will be posted later today.

WHAT: Fourth of July beach WOD / pool BBQ

WHEN: 9 a.m. beach WOD at Sugar Beach in Kihei; 10 a.m. pool party / BBQ at Libby’s house in N. Kihei (text Kehau for directions)

WHERE: South Maui

BRING: Men bring meat to grill; women bring sides; all – BYOB

GYM SCHEDULE: All classes will be closed due to beach workout in South Maui