WOD (Workout of the Day)

Congratulations to Leile and other CrossFit Upcountry athletes who nailed PRs on their power cleans Tuesday!

102815 WOD

A. 7:00 time cap

400-meter run or 500-meter row, then:

Tabata 4:00

Alternating

Hollow hold

Arch hold

B. Shoulder press

6 x 3

Build over the course of six sets to a heavy triple

C. For time:

600-meter run

21 wall balls (30/20)

21 pull-ups

400-meter run

15 wall balls

15 pull-ups

200-meter run

9 wall balls

9 pull-ups

>> On-Ramp

For time:

400-meter run

15 wall balls

15 ring rows

200-meter run

12 wall balls

12 ring rows

100-meter run

9 wall balls

9 ring rows

Click on this photo to view full gallery of 2015 Fittest on the Valley images. Recap coming soon.

102715 WOD

A. 4:00 Tabata

Alternating double-unders

Hollow to arch holds off bar

B. Power clean

Take 10-15 minutes to build to your best power clean for the day.

C. 16:00 EMOM

Minute 1: 100-meter run

Minute 2: 10-15 toes-to-bar

Minute 3: 40-50 double-unders

Minute 4: 5-10 strict handstand push-ups

>> On-Ramp

16:00 EMOM

Minute 1: 100-meter run or 150-meter row

Minute 2: 10-15 tucks / sit-ups

Minute 3: 50-70 single-unders

Minute 4: 10 seated dumbbell presses / modified HSPU

Elena was able to edge out CrossFit Games athlete Scott Panchik  and his fiance Christin Handley for a first place podium finish!  Okay maybe we made that up. Everyone did great at the Maui Extreme Comp on Saturday! Congrats also to Nikki and Kaika for their performance at the Hawaii State Weightlifting meet on Oahu. Photos and results will be posted this week.

102715 WOD

A. Every 3:00 for 9:00

Run 200 meters

30 Russian twists with med ball

B. Front squat

7 x 3

Building to a heavy set of 3 for the day. Rest 1:30 between sets.

C. 4:00 AMRAP

2 thrusters (135/95)

2 bar muscle-ups

4 thrusters

4 bar muscle-ups

Continue adding 2 reps to each round (Ex. 2,2,4,4,6,6,8,8,etc.)

Scale 1 pull-up + 1 dip for 1 muscle-up

2:00 rest

4:00 AMRAP

2 deadlifts (135/95)

2 box jumps

4 deadlifts

4 box jumps

Continue adding 2 reps to each round (Ex. 2,2,4,4,6,6,8,8,etc.)

D. Optional cashout: 1K row or 800-meter run