WOD for Monday, January 18 and Angie’s Clapping Push-ups!
Parkour warm up drills
WOD, 5 rounds for time
200 m run
15 deadlifts
15 push ups (first five clapping)
15 sit ups
Check out Angie’s first EVER attempt at clapping push ups!
WOD (Workout of the Day)
Saturday, January 16
I joined the gang at CrossFit RFM this morning for their WOD. What fun it was to workout with my old CrossFit buddies Tara, Mary and Kehau! Tara and Kehau came to my very first CrossFit demonstration class back in February. Man, you gals have come along way! A testament to Robert and Kristi’s great coaching!
We did 5 sets of front squats then a WOD of: 3 rounds for time: 10 DB hang cleans, 10 clapping push ups, 10 box jumps. Five hard minutes but BIG fun. Thanks Robert and Kristi!
Friday, January 15
Our box UpCountry is absolutely lovely surrounded by fruit orchards, hibiscus… and very yellow coaches! 
WOD; AMRAP in 20 minutes of:
10 L-hangs
10 one legged squats (each leg)
10 floor wipers
15 back squats
Great efforts everyone!