It’s great having these brothers working out in the same class.
041817 WOD
A. Warm-up: Coach’s choice
B. Deadlift
Every 2:30
6 x 5 @ 70%
C. 12:00 AMRAP
1000 meter row
45 burpee box jumps (24/20)
>>On-ramp
12:00 AMRAP
800 meter row
35 modified burpees
Mahalo to everyone who came out for Trucker Dukes memorial workout on Saturday. The fundraising event was a success, especially because it connected our island community with CrossFitters around the world. Shoutout to Nikki, Theresa, Kaipo, Jenna, Blair, Frank and others who helped plan the event. And thanks for continuing to spread the word about the Dukes family as they travel the country to draw attention to neuroblastoma.
041717 WOD
A. Group warmup
B. Every 90 seconds for 8 sets
1 power clean
1 front squat
C. For time
800-meter run, then:
21-15-9
Ring dips
DB squat clean (50/35) (start below the knees)
>> On-Ramp
For time:
400-meter run, then:
15-12-9
Parallette dips
DB power clean
We will be holding the inaugural team workout, Trucker’s WOD, on Saturday in heats that will start at 8 a.m. Box will be open at 7:30 a.m. Open gym will be from 10 a.m. to noon. Here is some information for Saturday’s event at our Hali’imaile box:
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If you did not sign up for a heat, or if your team registered after Thursday’s deadline and you are not listed here, feel free to arrive 15 minutes prior to the final heat of the day at 9:30 a.m.
