“Don’t quit. You’re already in pain. You’re already sore. Get a reward from it.”
101715 WOD
A. 6:00 AMRAP in teams of two:
100-meter med-ball run
20 med ball sit-ups
18 wall balls over the bar
16 med ball tosses
B. Mobility
C. Every 3:00 for 21:00
Run 200 meters
10 med ball cleans (20/14)
5-10 strict pull-ups
When the sun is rising, early class is busy raising the bar . . . Nice job, gang!
101615 WOD
A. 9:00 EMOM
Minute 1: 200/150 meter row
Minute 2: 0:20 hollow hold (transition) into 0:20 arch hold
Minute 3: 12 toes to bar (rings may also be used)
B1. 3×10 barbell good mornings (stay light with perfect form)
B2. Barbell hip bridges 3×12 (squeeze glutes at the top of each hip bridge and hold for two seconds)
You may increase weights over the three sets if form is good.
C. “Diane”
For time:
21-15-9
Deadlift (225/155)
Handstand push-ups
>>On-Ramp
For time:
21-15-9
Deadlift with kettlebells
Dumbbell seated press
Optional cash out:
800-meter run or 1K row NFT
Come watch our youngest competitive athlete, Daniel (Diana’s son), at his first event, Fittest on the Valley, hosted by Maui CrossFit Extreme on Oct. 24 in Wailuku. We are so proud of Daniel’s progress. This young man has a bright future ahead!
101415 WOD
A. Row 800 meters or run 600 meters, then:
Three rounds NFT
20 Russian twists
10 strict pull-ups
B. EMOM 18:00 (6 sets)
Minute 1: 100-meter run with med ball (20/14)
Minute 2: 20 jumping lunges
Minute 3: 20 sit-ups with med ball
>> On-Ramp
Modifications will be posted on whiteboard
C. Mobility
Quad mob with foam roller (2:00 / side)
Front delt smash with lacrosse ball (2:00 / side)