Saturday, August 8, 2015

We’re convinced that Jacob B. is an undercover ninja.

080815 WOD

A. EMOM 9:00

Minute 1: 100-meter run

Minute 2: 200/150-meter row

Minute 3: 0:30 ME double-unders / single-unders

B. Stretching / mobility

C. For time, in teams of two, with only one partner working at a time:

600-meter relay run

100 wall balls (20/14) to 10′ target

100 sit-ups

50 burpees

50 pull-ups

100 Russian kettlebell swings (53/35)

100 box jumps (24/20)

600-meter relay run

>> On-Ramp

Halve reps

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CROSSFIT UPCOUNTRY HAPS

• • — Some of the latest news/happenings from our members — • •

Our Hana Relay 2014 female masters champs, Mutha Cluckas, made Hana Hou magazine for their fashion — and fast times. Our masters have ranked in the top three since 2012, and we couldn’t be more proud. Way to earn the spotlight — and some media coverage! Check out the current issue in Hawaiian Airlines flights; we also have a copy at the box.

Theresa (pictured), Tiare and Kaikaika brought home medals once again. Their Hawaiian Canoe Club won the state championship in Hilo last Saturday, its 13th title in 16 years. Tiare finished third in her race; Theresa raced twice for third place in each. Coach Kaikaika’s keiki crews dominated the event, earning 11 medals in the youth division. Great work, HCC!

Hawaiian Air pilot Kim A. (left) got to WOD at CrossFit X-treme Athletics and meet owner and five-time CF Games competitor Neal Maddox. She said Neal and his girlfriend were very nice, and the workout was “a little crazy but doable.” Ha! We love that Kim went box hopping during her 36-hour layover in San Jose, Calif. Good job, Kim! We will continue to live through you.