Saturday, August 3, 2013

080313 WOD

A. Group warmup

B. Stretch

C. For max reps:

In 8:00

Run 800 meters, then AMRAP:

10 American kettlebell swings

10 box jumps (24/20)

Rest 4:00

In 6:00

Run 400 meters, then AMRAP:

10 chest-to-bar pull-ups

10 lunge steps with plate overhead (45/25)

Rest 3:00

In 3:00

Run 200 meters, then AMRAP

10 v-ups

10 goblet squats (using same kettlebell)

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 ALOHA: HELLO AND GOODBYE

>> lots of mahalos to go around.

We finally made it home Friday after a whirlwind trip to the Games in California, followed by an unexpected stay in Seattle. The trip, both parts, was amazing; and we can’t wait to catch you up. First, though, it’s important to thank everyone who helped make it possible. Tiff and Coach Tucker were key in getting us to the Games; the Velasco family of Imperial CrossFit in Seattle took us in, fed us, let us borrow clothes and even gave us protein powder, BCAAs and awesome workouts. We couldn’t be more thankful. Mahalo especially to our dedicated coaches Mary, Allison and Jason for filling in for us, and to Josh and Zack for helping out too. We return more thankful than ever. There’s nothing like the CrossFit community, near or far; and there’s nothing like the Upcountry community, which will always be home.