A Week of Benchmark WODs!

Yep, that’s right! Everyday we will be doing one of the “Girls Named WODs” or one of the “Hero” WODs. And of course we will scale as needed.

Warm up:
50 Back extensions
50 GHD sit ups
3 sets of 5 dead hang pull ups (use band as necessary)
10 pistol squats each leg
10 box jumps (going higher than comfort zone!)

Wendler strength day is bench press…. BUT we will save it for after the WOD

WOD: “Linda” 10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 x BW)
Bench (BW)
Clean (.75 x BW)
And the REAL reason anyone should do CrossFit is NOT to get better at CrossFit, but to get better at the sports we do and for LIFE! Here’s Coach Karen and member Kelli celebrating after the Hawaiian Outrigger Canoe Association’s 50th Anniversary State Regatta Saturday on Oahu. We are so proud!