WOD (Workout of the Day)

080715 WOD

A. In 6:00 with teams of two:

Partner 1) Run 200 meters

Partner 2) Row 250 meters

Both: 20 med-ball sit-ups

Alternating run and row

B. 1. 3×10 barbell good mornings  (stay light with perfect form)

2. 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. 5:00 AMRAP

5 ring dips

10 deadlifts (185/135)

50-meter run

Rest 2:30

5:00 AMRAP

10 reverse lunges with kettlebells at sides (53/35) (5/side)

5 pull-ups

50-meter run

Score each workout separately

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5:00 AMRAP

10 parallette dips

10 KB deadlifts

50-meter run

2:30 rest

5:00 AMRAP

10 unweighted reverse lunges

10 ring rows

50-meter run

We’re going to miss our cute ‘lil collegiate golfer, Marissa, who heads back to school in one week from today. Don’t leave us!

080615 WOD

A. In 6:00

Run 400 meters or row 500 meters, then

Two rounds of:

5 strict chin-ups

10 strict toes-to-rings

15 banded good mornings

B. EMOM 20:00

Minute 1: Row 200/150 meters

Minute 2: 10 box jump-overs (24/20)

Minute 3: 15 Russian kettlebell swings (53/35)

Minute 4: 20 sit-ups

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EMOM 20:00

Minute 1: Row ME 0:45

Minute 2: 10 step-ups

Minute 3: 15 Russian KB swings

Minute 4: 20 sit-ups / crunches

C. Mobility

1. Quad + IT band smash with foam roller

2:00 / side

2. Tricep smash with partner

2:00 / side / person

We love Elias (and Steph)! Check out their new Aloha Kettlecorn Co. at Hali’imaile Distillery’s drive-in movie night this Saturday on Saturday, Aug. 15.

080515 WOD

A1. Run 800 meters or row 1K meters, then

A2. Three rounds of the following:

0:30 hollow hold

0:30 arch hold

0:30 Russian twists

0:30 rest

B. Every 2:00 for 16:00 (8 sets) of:

Shoulder press x 2-3 reps @ 20X1

Build over the first 3-4 sets, then finish with 4-5 heavy sets

C. Five rounds for time:

10 push presses (115/75)

30 double-unders

Part B and C courtesy of CrossFit Invictus

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Five rounds for time:

5-10 DB push presses

60 single-unders

C. Cash out

4:00 Tabata leg raises / sit-ups