Monday, Feb. 2, 2015

Congratulations to our CrossFit Upcountry athletes and fit moms Keely (from left), Michelle K., Aiko and Christie on the annual Run for the Whales race Saturday in South Maui. Keely ran a 5K and the other three took on the half marathon; it was Michelle and Aiko’s first half. We’re so proud of your accomplishments in and out of the box!

020215 WOD

A. EMOM 6:00 with a partner

Minute 1: 100-meter run with med ball; switch at 50 meters

Minute 2: 14 med ball tosses over the bar

B. Pause front squat + front squat

6 x 1 @ 24×1 + 1

Using six attempts, build to a challenging set.

C. For time:

Row 500 meters

50 wall balls (20/14) to 10′ target

40 Russian kettlebell swings (53/35)

30 med ball sit-ups (20/14)

20 hand-release push-ups

10 bar muscle-ups (sub: 10 strict pull-ups / 10 strict dips)

Run 400 meters

>> On-Ramp

For time:

Row 250 meters

25 dumbbell thrusters / air squats

20 Russian kettlebell swings

15 sit-ups

10 push-ups

5 pull-ups + 5 dips

Run 200 meters

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