Kehau

Russ locks out his push press

Here’s the workout for Friday, June 8, 2012:

A. Strength (deload and introduction)

1. Good mornings (3×10)

2. Hip bridges (3×10)

B. Metcon

“Elizabeth”

21-15-9

Squat clean

Dips

Suggested loads:

Advanced:

135/95

Ring dips

Intermediate:

95-130/65-90

Bar dips

Beginner:

90 and under / 60 and under

Parallette dips

(dumbbells may be substituted)

Let’s get this benchmark in for the gym records board!

Here’s a cool “Elizabeth” demo from a Level One certification at CrossFit Oahu:

HAPPY BIRTHDAY HELENA AND MELISSA! Who would’ve known that you live seconds away from one another, your birthdays are on the same day (actual day is Thursday) and you’re both pretty badass! Word on the street is that if either of you show up to Saturday’s workout, you may be forced to pay the birthday WOD price.

(We are just getting caught up on all of your birthdays; to have yours, or a friend’s, announced, email us, along with any embarrassing and/or awesome photos and details).

Here’s the workout for Thursday, June 7, 2012:

A. Make up strength / skill

Take the first 20 minutes of class to roll out, stretch, get personal training from your coach, play Angry Birds on your iPhone, or do something productive, like making up your strength and skill work from the week.

B. Metcon mashup

For 20 minutes:

Odd minutes – 10 wall balls

Even minutes – 20 double unders

Sumiko

Here’s the workout for Wednesday, June 6, 2012:

A. Strength – (deload / intro week)

1. DB bench press (3 x 10)

2. DB chainsaw row (3 x 10)

B. Metcon

Five rounds for time:
200-meter sprint
12 pull-ups
9 push press ( 115 / 85 )