Monday, Oct. 26, 2015

photo(1019)Elena was able to edge out CrossFit Games athlete Scott Panchik  and his fiance Christin Handley for a first place podium finish!  Okay maybe we made that up. Everyone did great at the Maui Extreme Comp on Saturday! Congrats also to Nikki and Kaika for their performance at the Hawaii State Weightlifting meet on Oahu. Photos and results will be posted this week.

102715 WOD

A. Every 3:00 for 9:00

Run 200 meters

30 Russian twists with med ball

B. Front squat

7 x 3

Building to a heavy set of 3 for the day. Rest 1:30 between sets.

C. 4:00 AMRAP

2 thrusters (135/95)

2 bar muscle-ups

4 thrusters

4 bar muscle-ups

Continue adding 2 reps to each round (Ex. 2,2,4,4,6,6,8,8,etc.)

Scale 1 pull-up + 1 dip for 1 muscle-up

2:00 rest

4:00 AMRAP

2 deadlifts (135/95)

2 box jumps

4 deadlifts

4 box jumps

Continue adding 2 reps to each round (Ex. 2,2,4,4,6,6,8,8,etc.)

D. Optional cashout: 1K row or 800-meter run