A New One! Tues, Aug 31
This morning at the track, after our warm up and mobility drills, we will tackle…
JONESWORTHY! 6 rounds for time: (use reps given for each round)
- Squat 80-64-50-32-16-8
- KB Swing 40-32-25-18-8-4
- Pull-ups 20-16-12-8-4-2
WOD (Workout of the Day)
Monday Madness, Aug 30
A huge thanks to John Lovins and Pete Le from Ohio Krav Maga for the excellent self defense seminar Sunday in Hali’imaile Park. Enoyed by all!
Warm Up: Mobility Drills
Skills: The basic punch
Wendler: Bench
Two WODs in One!First, “Karen with a friend!” We will partner up with someone who throws the same weight medicine ball. Alternating by 5’s, each team throws 150 wall balls total (75 each), the goal being to take no time to switch out partners. Keep the ball in motion.
Immediately after finishing this WOD we will go directly to a couplet: 5 rounds for time:
10 push ups
10 dips
Self Defense Seminar Sunday, Aug 29
Join us at Hali’imaile Park for a three hour self defense seminar led by John Lovins and Peter Le of Ohio Krav Maga!
8 – 11:00 AM
$35 per person
Snacks and beverages provided
Thanks to Andy McCoy from CrossFit Santa Clara for joining us again Saturday for the WOD “Fight Gone Bad.” We thoroughly enjoyed having you around, Andy! We hope to see you and Jason in Santa Clara some day!