WOD (Workout of the Day)

081115 WOD

A. 500-meter row

Two rounds:

20 KB oblique side bends (10/side)

20-second L-sit hold off bar

20 consecutive double-unders (do 3 jumping air squats each time you miss)

Coaches may implement time cap

B. EMOM 12:00

Even minutes:

2 x snatch high pull

1 x power snatch

Increase load as proper form allows

Odd minutes:

10-20 lateral hops over bar

B. Four rounds for total time:

300-meter run

15 Russian kettlebell swings (70/53)

5/4 bar muscle-ups (sub 10/8 chest-to-bar pull-ups)

Rest 1:00 between rounds

>> On-Ramp

Three rounds for total time:

200-meter run

15 Russian kettlebell swings

10 ring rows + 10 parallette dips

Rest 1:00 between rounds

C. Accumulate the following mobility work

1:00 / side couch stretch

1:00 / side pigeon pose

1:00 / side calf stretch

Congratulations to Patti and Matt for completing their Level 1 certifications over the weekend at Hardass Fitness on Oahu! Experiencing this seminar lays the foundation for better instruction and execution of CrossFit movements, standards and concepts. We’ve never known anyone to regret taking this exciting course! Way to take it to the next level, guys. We are proud of you!

081015 WOD

A. Every 3:00 for 9:00

Run 200 meters

10 box jump-overs

5 strict pull-ups

B. Back squat every 2:00 for 10:00

(Take about 5:00 to warm up)

Set 1: 6 reps @ 65%

Set 2: 4 reps @ 75%

Set 3: 2 reps @ 85%

Set 4: 2 reps @ 90%

Set 5: 3-5 reps @ 85%

C. 10:00 AMRAP

3 front squats (155/105)

5 burpees

8 toes-t0-bar

Metcon by CrossFit of Fremont

>> On-Ramp

10:00 AMRAP

3 front squats AHAP / air squats

5 modified burpees

8 leg raises / v-ups / sit-ups

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MANDATORY VA GAMES MEETING

Mandatory VA Games meeting at 6:30 a.m. THIS Saturday. You MUST let a coach know 48 hours in advance if you are not able to attend. For non-VA Games competitors: Please continue to attend comp classes on Saturday; we need everyone full force as we approach multiple events this fall!

We’re convinced that Jacob B. is an undercover ninja.

080815 WOD

A. EMOM 9:00

Minute 1: 100-meter run

Minute 2: 200/150-meter row

Minute 3: 0:30 ME double-unders / single-unders

B. Stretching / mobility

C. For time, in teams of two, with only one partner working at a time:

600-meter relay run

100 wall balls (20/14) to 10′ target

100 sit-ups

50 burpees

50 pull-ups

100 Russian kettlebell swings (53/35)

100 box jumps (24/20)

600-meter relay run

>> On-Ramp

Halve reps

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CROSSFIT UPCOUNTRY HAPS

• • — Some of the latest news/happenings from our members — • •

Our Hana Relay 2014 female masters champs, Mutha Cluckas, made Hana Hou magazine for their fashion — and fast times. Our masters have ranked in the top three since 2012, and we couldn’t be more proud. Way to earn the spotlight — and some media coverage! Check out the current issue in Hawaiian Airlines flights; we also have a copy at the box.

Theresa (pictured), Tiare and Kaikaika brought home medals once again. Their Hawaiian Canoe Club won the state championship in Hilo last Saturday, its 13th title in 16 years. Tiare finished third in her race; Theresa raced twice for third place in each. Coach Kaikaika’s keiki crews dominated the event, earning 11 medals in the youth division. Great work, HCC!

Hawaiian Air pilot Kim A. (left) got to WOD at CrossFit X-treme Athletics and meet owner and five-time CF Games competitor Neal Maddox. She said Neal and his girlfriend were very nice, and the workout was “a little crazy but doable.” Ha! We love that Kim went box hopping during her 36-hour layover in San Jose, Calif. Good job, Kim! We will continue to live through you.