Friday, Oct. 2, 2015
It was nice having Rich and Elyse stop by from CrossFit 808. This power couple was part of the 808 team that took 4th at the 2015 CrossFit Games. Way to represent Hawaii! Keep up the great work and good luck at your next competition (Kill Cliff Cascade Classic on Oct. 10-11 in Seattle)!
100215 WOD
A. 5:00 in teams of two:
Partner 1: 100-meter farmers carry with kettle bells or dumbells
Partner 2: Plank any style
*5 burpee penalty every time plank is dropped.
B. Take 15 minutes to work up to a challenging set of three deadlifts, then do an additional 3 x 3 at that weight.
*Subset with 3 x 5 cobras in between working sets.
C. For time:
10 clean and jerks (155/115)
20 sit-ups
8 clean and jerks (155/115)
20 sit-ups
6 clean and jerks (155/115)
20 sit-ups
4 clean and jerks (155/115)
20 sit-ups
2 clean and jerks (155/115)
20 sit-ups
>>On-Ramp
10 hang power clean and push press
10 sit-ups
8 hang power clean and push press
10 sit-ups
6 hang power clean and push press
10 sit-ups
4 hang power clean and push press
10 sit-ups
2 hang power clean and push press
10 sit-ups