Monday, April 17, 2017

Mahalo to everyone who came out for Trucker Dukes memorial workout on Saturday. The fundraising event was a success, especially because it connected our island community with CrossFitters around the world. Shoutout to Nikki, Theresa, Kaipo, Jenna, Blair, Frank and others who helped plan the event. And thanks for continuing to spread the word about the Dukes family as they travel the country to draw attention to neuroblastoma. 

041717 WOD

A. Group warmup

B. Every 90 seconds for 8 sets

1 power clean

1 front squat

C. For time

800-meter run, then:


Ring dips

DB squat clean (50/35) (start below the knees)

>> On-Ramp

For time:

400-meter run, then:


Parallette dips

DB power clean