Tuesday, Sept. 17, 2013

091713 WOD

A. Three rounds NFT

100-meter run

5 dips

7 toes-to-bar

9 jumping air squats

B. EMOM 8:00

Full snatch

1 x floor / 1 x takeoff / 1 x high-hang

C. 1:00 ME at each station:

• Row (for calories)

• Sit-ups

• Single-arm alternating dumbbell snatches (35/25)

• Wall balls (20/14)

Three rounds, with 1:00 rest between each. Score is total reps.

>> On-Ramp

1:00 ME at each station:

• Row (for calories)

• Sit-ups

• Single-arm alternating dumbbell snatches (AHAP)

• Wall balls (AHAP)

Two rounds, with 1:00 rest between each. Score is total reps.

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PROUD OF OUR PAILOLO PEEPS

>> HCC crew takes fourth in men’s open division

Matt and Kaikaika’s Hawaiian Canoe Club crew came in fourth in the open men’s division Saturday during the 27-mile Pailolo Challenge. They took fifth overall out of 86 crews. The event is considered one of the world’s most enjoyable outrigger canoe races because “the wind funnels through Pailolo Channel, causing a straight downwind shot lining up wave after wave to surf,” Matt said. After a full day of racing Saturday, Matt and Kaika turned around Monday and killed the workout.

Congrats to coach Allison who also completed the Pailolo Challenge. Have you seen her lately? She’s pretty badass on land and in the water.

We’re super proud of all our paddlers. Keep training hard in the box so you can reap the rewards outside of it. To each of you competing in outside events, we’re grateful you choose CFUM to bolster your athletic endeavors. See you in the box!