Monday, April 21, 2014

 Gabby’s Lihau (left) and Moeata

Tom and Kristina’s Maka (from left), Anders and Kiera’s Lyxi, and Dale and Anne-Marie’s Kaela

>> happy easter from cute cfum kids!

We hope your Easter weekend was a restful one. We’re thankful for our CrossFit Upcountry friends and family, and what this holiday means to us. Now it’s time to work off all we ate over the weekend. See you at the gym!

042114 WOD

A. 1:00 ME at each station:

• DUs

• Slam balls

• Row

• Front plank

• Hollow rock

B. Back squat

60% x 5

70 % x 3

80% x 1+

C. AMRAP 3:00

5 box jumps (30/24)

4 deadlift (135/95)

3 hang power clean

2 front squat

1 push press

Three rounds, resting 1:30 between each. Start each round where you leave off. Use same weight throughout. Score is rounds and reps.

>> On-Ramp

AMRAP 3:00

5 box jumps

4 DL (dumbbells / kettlebells / light barbell)

3 HPC

2 FS

1 PP

Three rounds, resting 1:30 between each.