Monday, May 12, 2014

Santa Frank installed a brand-new package of RX jumpropes on Saturday. We’re stoked to see some DU PRs in the near future! Please refrain from using these ropes on the concrete. Also, match ropes up with the same color when you return them to the rack. Thanks for taking care of your new equipment!

051214 WOD

A. 4:00 Tabata

Double-unders

Parallette shoot-throughs

B. Overhead squat

Take 15 minutes to build to a heavy set of three. Then,

3 x 95% of 3RM

3 x 90% of 3RM

C. Three rounds for time:

5 muscle-ups *

10 front squats (135/95)

30 double-unders

* Sub will be 1 MU = 1 strict pull-up/1 strict dip

>> On-Ramp

Three rounds for time:

5 ring rows plus 5 parallette dips

10 DB front squats AHAP

30 double-under attempts / 60 single-unders

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HAPPY MOTHER’S DAY!

We’re so thankful for all of you hard-working CrossFit Upcountry moms. You’re one of our greatest inspirations! Mahalo for your amazing effort — inside and outside of your homes. Hope you had a restful weekend!