Monday, October 30, 2017

FITTEST ON THE VALLEY: We are so proud of our athletes who participated in Maui’s annual individual competition, held last Saturday and Sunday at All Kine CrossFit in Wailuku. Full recap + more pix coming soon. Spoiler alert: Nikki V., who just started CrossFit, won first in her division!

103017 WOD

A. Warm-up: Coach’s choice

B. Back squat [deload week]

40% x 5

50% x 5

60% x 5 (no max out set)

C. For time:

40 Kettlebell Swings (53/35))

20 Alternating Reverse Lunges with KB Goblet Hold

20 Pull-Ups

30 Kettlebell Swings

15 Alternating Reverse Lunges with KB Goblet Hold

15 Pull-Ups

20 Kettlebell Swings

10 Alternating Reverse Lunges with KB Goblet Hold

10 Pull-Ups

>>On-ramp

Same reps

Lighter kettlebell

Bodyweight lunges

Ring-rows