Monday, April 18, 2016

Congratulations to our athletes, Patti & Alaka’i, and Emily & Tiff (CF Maui), along with other Maui participants, who performed in the Terrible Twos partner competition Saturday at Alakai CrossFit on Oahu. Highlights included Patti and Alaka’i pulling a 600-lb. partner deadlift and Emily and Tiff blazing through an upper-body workout full of handstand push-ups and other shoulder work. Great job demonstrating solid movement and strength of character. We are proud of you for what you can do — but more importantly, for who you are!

041816WOD

A. Three rounds NFT:

Row 150 meters

5 wall squats

10 lunges

20 consecutive double-unders

[ 7:00 time cap ]

B. Back squat

Take 12:00 to build to a heavy triple for the day

C. Five sets of: *

Against a two-minute running clock, complete:

3 hang cleans (135/95)

6 shoulder to overhead

9 front squats

ME burpees

Rest 2:00 between sets; record burpees

Courtesy of CrossFit Invictus

>> On-Ramp

Five sets of:

Against a two-minute running clock:

3 hang cleans

6 push press

9 front squat

ME burpees

Rest 2:00 between sets; record burpees

* Compare to June 1, 2015