“With the new day comes new strength and new thoughts.” — Eleanor Roosevelt
110716 WOD
A. Every 3:00 for 9:00
Run 200 meters or row 250 meters, then:
Round 1: Front plank *
Round 2: Left plank *
Round 3: Right plank *
* Any time you drop, do 3 burpees
B. Back squat [ week 1 | month 3 ] – ADD 10# TO 1RM
65% x 5
75% x 5
85% x 5+
C. For time:
400-meter run
21-15-9
OHS (115/75)
Pull-ups
>> On-Ramp
For time:
200-meter run
15-12-9
Light OHS or FS
Ring rows
Evan nails a 185-lb. hang snatch during last weekend’s two-day Fittest on the Valley competition at All Kine CrossFit in Wailuku.
110516 WOD
A. Group warmup
B. Mobility / movement prep
C. EMOM 24:00
Min 1: 100-meter run or 150-meter row
Min 2: 5/4 burpee muscle-ups or 5/4 burpee chest-to-bar pull-ups
Min 3: 10 box jump-overs (24/20)
Min 4: 15 med ball sit-ups (20/14)
>> On-Ramp
Modifications will be posted
“If it doesn’t challenge you, it doesn’t change you.”
110416 WOD
A. 8:00 OTM
Even: 150 meter row or 100 meter run
Odd: 10-20 hollow rocks
B. Deadlift [ deload ]
40% x 5
50% x 5
60% x 5
Superset with 3 x 12 – 15 kettlebell oblique side bends
C. For time:
15 – 9 – 6 – 3
Power snatch (115/75)
Strict ring dips
>>On-ramp
12 – 9 – 6 – 3
Hang power snatch (PVC or empty barbell)
Dips
D. Optional cashout:
800-meter run or 1K row
