080713 WOD
A. Four rounds NFT
6 burpee broad jumps
9 kips
12 jumping jacks
B. Push press
4 x 6
Add weight to last time; work on the negative
C. In 10:00
200-meter farmers carry (53/35)
Then AMRAP:
5 handstand push-ups
10 lunges with barbell in front rack (95/65)
20 double-unders
Score is rounds and reps of AMRAP.
Great work to all of you who came out for the Airforce WOD benchmark today. We have some sick new times for the box records board. Still at the top of the women’s spots are Helena and Andrea, who clocked blazing fast times of just over 6 minutes when we did this last fall. For any of you who tackled the workout for the first time, be stoked on getting through. Benchmark scores almost always improve with each attempt. Solid job, CFUM!
080613 WOD
A. Three rounds NFT
25 double-unders
15 air squats
5 windshield wipers
B. Snatch
EMOM 8:00
2 x full snatch
Stay light to work on technique
C. Ten rounds for time:
50-meter run
10 American kettlebell swings (53/35)
50-meter run
10 sit-ups
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Hawaiian CC captured its 11th state title on Saturday in Hanalei. Congratulations to CrossFit Upcountry members who paddle for HCC: Matt Pires, Kakaika Teves, Lauren Spalding, Wendy Hill, Tiare Lawrence, Theresa Gerry and Arianna Gerry.
Also celebrating this week are Maui CrossFit Extreme members who paddle and coach for HCC, including Dave Ward, Nicole Spalding, Michelle Cerizo, Kaimana Brummel, Margie Kawaiaea, Darrell Bellen, Jennifer Pimental, Stacey Helm. And from Raw Fitness Maui – Karen Moorweer, Cathy Uu and Bruce Uu, among others.
Not sure if CrossFit makes paddlers really good OR if CrossFitters make great paddlers, but there is definitely a correlation!
Mahalo to CrossFit for making all of us strong, tough and unbeatable.
— Theresa Gerry
Kit is looking lean and mean in twentythirteen!
080513 WOD
A. In 5:00 with teams of two:
Partner 1: 30 double-unders
Partner 2: ME hollow rocks
Switching; partner 1 picks up where 2 leaves off. Score is total hollow rocks.
B. Front squat
3 x 3
Work to a heavy set of three
C. “Airforce WOD”
For time:
20 thrusters (95/65)
20 sumo deadlift high-pulls
20 push jerks
20 overhead squats
20 front squats
EMOM: 4 burpees, starting at the buzzer
Go for a PR and/or the gym records board!
