Thursday, August 18, 2016

“In order to succeed, we must first believe that we can.” — Nikos Kazantzakis

081816 WOD

A. Three rounds of the following:

Strict supinated pull-ups x 5 reps @ 21×0 (add weight if possible)

Side plank x 30 seconds each side

Single-leg hip bridges x 30 seconds each leg

Rest 1:30 after each round

B. EMOM 24:00 (6 rounds)

Min 1: 100-meter run

Min 2: 10 box jump-overs (24/20)

Min 3: 15 wall balls (20/14)

Min 4: 20 strict sit-ups

>> On-Ramp

EMOM 24:00

Min 1: 50-meter run or 100-meter row

Min 2: 10 step-ups

Min 3: 10 wall balls / db thrusters / air squats

Min 4: 10 sit-ups

C. Mobility

Coach’s choice

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>> come cheer saturday!

Come cheer on our masters athletes Michelle K. and Theresa, along with RX and intermediate division athletes Alaka’i, Patti and Kelsie, as they participate in a partner competition “Two Legit 2 Quit!” on Saturday at CrossFit Maui in Kahului off Dairy Road near Lowe’s. The first of three workouts starts at 8:15 a.m. Mahalo to our friends Danny and Whitney for planning and hosting the first team competition on Maui!

“We play a sport. It’s a game. At the end of the day, that’s all it is, is a game. It doesn’t make you any better or any worse than anybody else. So by winning a game, you’re no better. By losing a game, you’re no worse. I think by keeping that mentality, it really keeps things in perspective for me to treat everybody the same.” — Tim Tebow