Monday, April 14, 2014

Welcome April Basics grads Terri (from left), Kalei, Tara, Sarah, Leilehua (who was on my high school bus route and killed it in volleyball) and Clayton (another KKHS alumnus). We took three photos with different emotions: This was our “serious pose.” Very convincing, Clayton. On a serious note — this group is one of the best we’ve seen in Olympic-style weightlifting. Great work, everyone! We’re stoked to have you at CrossFit Upcountry!

041414 WOD

A. 4:00 Tabata

Alternating hollow holds

Double-unders

B. Front pause squats

5 x 3

Build to a challenging set of three front squats, pausing for 3 seconds at the bottom.

C. In 2:30

Run 100 meters

6 thrusters (135/95)

12 knees-to-elbows

ME burpees

Four rounds, resting 1:00 between each. Score is burpees.

>> On-Ramp

In 2:30

Run 100 meters

6 DB thrusters

12 sit-ups

ME burpees

Four rounds, resting 1:00 between each. Score is burpees.