Monday, May 18, 2015

I couldn’t be more proud of Janet, a friend from high school and hard-working mom. She’s come far in about two months of consistent training and solid effort (with never any complaints — unlike some OTHER KKHS friends;). I can’t wait to see what’s in store for her. Keep up the great work, Janet!

051815 WOD

A. Three rounds (5:00 time cap)

200-meter run or 250-meter row

50-meter burpee broad jumps

5 groiners

B. Back squat – 5/3/1 week 3 | month 1

75% x 5

85% x 3

95% x 1+

Subset with 3 x 5 tall box jumps

C. For time:

Run 600 meters

21 wall balls (20/14) to 10′ target

21 pull-ups

Run 400 meters

15 wall balls

15 pull-ups

Run 200 meters

9 wall balls

9 pull-ups

>> On-Ramp

400-meter run

15 DB thrusters

15 ring rows

200-meter run

12 thrusters

12 ring rows

100-meter run

9 thrusters

9 ring rows

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SWEET SUCCESS!

Leah is one of the most inspiring people we know. There is no limit to her ability; she sets out to accomplish, and she succeeds. Our CrossFit Upcountry athlete graduated with two degrees, Associates of Applied Science for Baking and Culinary Arts, on Sunday at UH-MC. And she won the Culinary Arts Graduate Award for “Outstanding and Excellent Achievement” in the Maui Culinary Academy program. Leah is one of our beloved original members, and she continues to amaze us with each athletic and academic milestone. Now let us in on your secret recipe for stud muffin!