Monday, Nov. 9, 2015

CrossFit Games Affiliate Team athlete Josh Akiona and his girlfriend, Dana (Maui native!), from CrossFit 808, visited us Saturday. Josh, Elena and I were all wearing Spider-Man shirts, so of course, we took a Spider-Man photo. It only took, like, 5 hours for me to figure out how to pose with the real fans (I’m sort of a poser) and make this look as if we were climbing a wall. Did we nail it? I know. I’m the worst one. You don’t have to tell me . . . The spider thread was tricky! (Thanks for photo directing, Nikki!).

110915 WOD

A. 7:00 time cap:

1K row, then:

30 consecutive double-unders

20 KB oblique side bends (10/side)

B. Back squat – week 2 | month 1

70% x 3

80% x 3

90% x 3+

C. For time: *

One-time buy-in: 500-meter row

21-15-9

Front squats (115/75)

Pull-ups

>> On-Ramp *

For time:

One-time buy-in: 250-meter row

15-12-9

DB front squats

Ring rows

* Heats will be staggered every 3:00