120420 WOD
A. Group warmup: Coach’s choice
B. Deadlifts: Every 2 minutes:
60% x7 reps
70% x5 reps
80% x3 reps
85% x2 reps
90% x1 rep
On-ramp:
Deadlift 4 x 5 at medium weight
C. 12:00 on the clock, in teams of two, with one partner working at a time to each complete the following in order:
5 HSPU
10 deadlifts (225/155)
15 HSPU
20 deadlifts
25 HSPU
ME ring muscle ups (sub pull-ups and dips)
120320 WOD
A. Group warmup: Coach’s choice
B. Movement prep
C. 30:00 EMOM
Minute 1: 15 jumping air squats
Minute 2: 15 SDHP with kettlebell (50/35)
Minute 3: 15/12 hand-release push-ups
Minute 4: 100-meter run
Minute 5: 40 double-unders
Minute 6: 0:45 hollow hold or tuck hold
Hey everyone!
Kehau and Frank have graciously agreed to let us participate in Adopt a Family again this year.
I know that this year has been extremely hard for many of us, even within our own CrossFit community, so please, do not feel like you have to contribute—I’d hate to add extra stress to an already stressful situation.
If you are interested in participating, the information about our family will be listed at the gym, including items they’d like or need. For bigger items like the vacuum or bullet blender, please sign up so we don’t end up buying multiples of them. The items can be brought in to the gym and I can collect them. If you’d rather donate money, even a couple dollars, please give it to one of the coaches and I’ll use the money collected to purchase something for the family.
If you have any questions, please don’t hesitate to text or call me at (808) 285-0955.
Thank you so much for your help and generosity during this crazy time.
Nikki
