052513 WOD
A. Group warmup
B. Stretch
C. In 2:30
Run 200 meters
12 overhead squats (95/65)
ME sit-ups in remaining time
Complete five rounds, resting 1:00 between each. Score is sit-ups.
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Tension was high at mobwod on Thursday
052413 WOD
A. 5:00 in teams of two
Partner 1: Run 100 meters with wall ball (20/14)
Partner 2: Left, front and right plank hold
Alternating; switch type of hold with each turn. If 2 drops before 1 returns, both teammates must do 5 burpees per drop at finish.
B. Bench press
7 x 3
Build to a heavy set of three
C. For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell swings (70/53)
Pull-ups
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Hawaii is grouped into the Northern California region for Games competition. Make sure to follow this weekend’s events by clicking here: 2013 Reebok CrossFit Games
Our CFUM records board has been reinstalled. We’re excited to recognize athletes who reach top marks in various benchmark workouts, bodyweight movements and lifts.
The board is located near the pull-up rig. Please take note of a few rules:
• MOVEMENT / WOD MUST BE VERIFIED BY COACH
A coach must confirm that athlete adheres to CrossFit range of motion standards. Only movements / workouts that meet standards will be entered on the board. If you think you may meet or surpass a record, grab a coach to watch your lift. If we hold a benchmark workout, you must use RX standards and your ROM must be verified. If your WOD is questionable, your score will not be eligible for submission.
• RECORD MUST BE ENTERED BY COACH
Only coaches may edit or write on the box records board.
• MOVEMENT / WOD MUST BE PERFORMED DURING CFUM “CAREER”
It’s cool that you ran a sub-60 second 400-meter in high school. But unless you can do it as a CFUM athlete, your PR will not be eligible for the board.
• BOARD WILL INCLUDE CURRENT ATHLETES ONLY
If we haven’t seen you for six months or more, your record will be omitted from the board to make room for current CFUM athletes.
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