Monday, June 6, 2016

>> cheeeehu for these two!

Congratulations to Leah (top) and Michelle, who both passed their CrossFit L1 coaching certification exams! The results were emailed late last week after the two attended the training seminar at CrossFit Poipu on Kauai recently. We are so proud of you strong ladies, and we can’t wait to celebrate!

060616 WOD

A. OTM 6:00

Even minutes: 100-meter run or 150-meter row

Odd minutes: 0:20 hollow + 0:20 arch hold

B. Front squat

Take 5:00 to warm up, then every two minutes for six sets:

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

C. For time:

5-10-15-10-5

Thrusters (95/65)

Box jumps (30/24)

Pull-ups

Buyout: 400-meter run (sub row if raining)