Wednesday, August 5, 2015

photo(976)We love Elias (and Steph)! Check out their new Aloha Kettlecorn Co. at Hali’imaile Distillery’s drive-in movie night this Saturday on Saturday, Aug. 15.

080515 WOD

A1. Run 800 meters or row 1K meters, then

A2. Three rounds of the following:

0:30 hollow hold

0:30 arch hold

0:30 Russian twists

0:30 rest

B. Every 2:00 for 16:00 (8 sets) of:

Shoulder press x 2-3 reps @ 20X1

Build over the first 3-4 sets, then finish with 4-5 heavy sets

C. Five rounds for time:

10 push presses (115/75)

30 double-unders

Part B and C courtesy of CrossFit Invictus

>> On-Ramp

Five rounds for time:

5-10 DB push presses

60 single-unders

C. Cash out

4:00 Tabata leg raises / sit-ups