We will be having a condensed schedule for Veterans Day (Wednesday, Nov. 11, 2015). We will have two classes, 8:00am and 4:30 pm. Be prepared to do a challenging workout dedicated to honor anyone who has served in the United States military.
111015 WOD
A. 4:00 Tabata
Double-unders
Arch to hollow on bar or rings
B. EMOM 10:00
Even minutes: 2 Turkish get-ups / arm
Odd minutes: 30 Russian twists with weight
C. In 2:30 +
Run 200 meters
24 double-unders
12 lunges with plate overhead (45/25) (6/side)
ME weighted sit-ups (35/25) with anchor
Four rounds, with 1:00 rest between rounds. Score is total sit-ups.
>> On-Ramp
In 2:30
Run 100 meters
24 double-under attempts / 48 single-unders
12 unweighted lunges (6/side)
ME sit-ups
Four rounds, with 1:00 rest between rounds. Score is total sit-ups.
+ Compare to 06.17.14
CrossFit Games Affiliate Team athlete Josh Akiona and his girlfriend, Dana (Maui native!), from CrossFit 808, visited us Saturday. Josh, Elena and I were all wearing Spider-Man shirts, so of course, we took a Spider-Man photo. It only took, like, 5 hours for me to figure out how to pose with the real fans (I’m sort of a poser) and make this look as if we were climbing a wall. Did we nail it? I know. I’m the worst one. You don’t have to tell me . . . The spider thread was tricky! (Thanks for photo directing, Nikki!).
110915 WOD
A. 7:00 time cap:
1K row, then:
30 consecutive double-unders
20 KB oblique side bends (10/side)
B. Back squat – week 2 | month 1
70% x 3
80% x 3
90% x 3+
C. For time: *
One-time buy-in: 500-meter row
21-15-9
Front squats (115/75)
Pull-ups
>> On-Ramp *
For time:
One-time buy-in: 250-meter row
15-12-9
DB front squats
Ring rows
* Heats will be staggered every 3:00