Wednesday, Mar. 29, 2017

Happy birthday to the man, the myth and the legend himself! This hard-working guy has single-handedly transformed a pineapple farm automotive shop into one of the most successful, healthy and happy CrossFit affiliates on the island. We are truly blessed to have Frank at the helm of CrossFit Upcountry. Whether ascending ladders of thrusters or ascending ladders to fix the roof, Frank can do it all — and we don’t know anyone who can be excellent in so many areas. Thank you for your servant leadership! You are loved by everyone who knows you. Except for large flathead catfish in the Pennsylvania area. They do not love you. Have a relaxing birthday, Frank!

032917 WOD

A. 4:00 Tabata

Hollow rocks

Burpee broad jumps

B. Every 1:30 for 8 sets:

Shoulder press @ 20X1 (building to a challenging single)

Set 1 – 5 Reps

Set 2 – 3 Reps

Set 3 – 3 Reps

Set 4 – 2 Reps

Set 5 – 2 Reps

Set 6 – 1 Rep

Set 7 – 1 Rep

Set 8 – 1 Rep

C. For time:

21-15-9

Deadlifts (bodyweight)

Toes-to-bar

Handstand push-ups

>> On-Ramp

For time:

15-12-9

KB deadlifts

Leg raises / v-ups / tucks

L-seated DB presses

D. Optional cash-out

1K row or 800-meter run