Wednesday, Oct. 22, 2014
Welcome Andrea’s friends, Phil and Jenn, who moved to Maui from Florida not long ago. The husband and wife are 9 a.m. regulars; they’ve fast become part of our CFUM family. Jenn has all-around CrossFit skills and Phil is a great endurance runner. And we already have a saying at 9 a.m. class: “Harness your inner Phil.” We adore you both! Thanks for trusting us with your training.
102214 WOD
A. Three rounds NFT
250-meter row
10 kettlebell oblique side bends (5/side)
10 kips
10 v-ups
B. Press [ month 2 ]
ADD 5# to 1RM and recalculate the following, based on your new working weight (90% of 1RM)
65% x 5
75% x 5
85% x 5+
Subset with 3 x 0:20 chin-up holds
C. 3:00 AMRAP
4 strict handstand push-ups
8 deadlifts (bodyweight)
32 double-unders
Three rounds, resting 1:00 between each. Pick up subsequent rounds where you leave off. Score is rounds and reps.
>> On-Ramp
3:00 AMRAP
4 modified handstand push-ups / strict presses
8 KB deadlifts
64 single-unders
Three rounds, resting 1:00 between each.