Monday, July 7, 2014

070714 WOD

A. 5:00 in teams of two:

A) 100-meter waiters carry (switch arms at 50 meters) AHAP + 30 double-unders / 30 DU attempts

B) Plank hold any style

Switching; if B drops before A finishes, both must do 5 burpees before restarting

B. Back squat – linear week 3

3 x 5 (Add 10# to week 2)

C. AMRAP 12:00

30 double-unders

20 wall balls (20/14)

10 toes-to-bar

>> On-Ramp

AMRAP 8:00

60 single-unders

10 air squats or 10 DB thrusters (both to wall ball)

5 tucks off bar / 5 v-ups

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HAPPY BIRTHDAY, RENEE!

Renee is one of the strongest people I know. Her 315 deadlift and 245 back squat and 155 power clean were gauged in the first couple months of her joining CrossFit (meaning: she has a lot more in the tank). She won third at last fall’s Lahaina CrossFit Strongman/woman competition. And she’s a former collegiate soccer player on scholarship who still cleans up the fields during local intramural games. Renee, a Seabury Hall alumna, is also a brain. She’s a psych nurse at Maui Memorial Hospital and a crazy busy wife and mom of two who seamlessly juggles it all. We’re most grateful for Renee’s insight and beyond-her-years wisdom. She’s been a great source of direction for behind-the-scenes CFUM decisions, and she knows what it takes to build solid relationships and communities. Not to mention, she’s the diligent voice behind our Facebook page. Thank you for all you do, Renee. You make a difference in so many lives, and we’re blessed to have you as a pivotal part of CrossFit Upcountry (even when you can’t make it to workouts all the time due to your heavy work schedule). Hope you have a great rest of your birthday today (Sunday) and an awesome birthday month!