WOD (Workout of the Day)

Sheila and her daughter, Nanea, a Seabury sophomore who just finished  finals, are among our favorite mother-daughter duos. Congrats to all of our student athletes for making it through another year!

053015 WOD

A. Group warmup

B. In teams of two, with only one person working at a time, complete the following for time:

Run 800 meters (as a relay)

50 pull-ups

100 strict sit-ups

150 wall balls (20/14) to 10′ target

50 pull-ups

Run 800 meters (as a relay)

>> On-Ramp

Modifications will be posted

C. Mobility

Keoni N.(left) came from CrossFit Maui to WOD with this brothers, Keola (middle) and Keoki. Can you tell which brother is the happiest about the photo? We love these guys!

052915 WOD

A. 9:00 EMOM

Minute 1: 100-meter run

Minute 2: 150-meter row

Minute 3: 16 reverse lunges with kettlebells (8/side)

B. Deadlift – 5/3/1 week 4 | month 1 [ DELOAD ]

40% x 5

50% x 5

60% x 5

Subset with 3 x 10 strict toes-to-rings/bar/leg raises

C. 5:00 AMRAP

5 handstand push-ups

10 deadlifts (135/95)

50-meter run

Rest 2:30

5:00 AMRAP

5 hang power cleans (135/95)

10 box jumps (24/20)

50-meter run

>> On-Ramp

AMRAP 5:00

5 modified HSPU / seated DB presses

10 KB deadlifts

50-meter run

Rest 2:30

5:00 AMRAP

5 hang power cleans with dumbbells

10 step-ups

50-meter run

So many mixed emotions at 5:45 a.m. on Tuesday. Sad: It was our last day with Phil and Jenn’s daughter, Molly (in front of whiteboard in white), but she assures us she will be back soon. Happy: Phil (center, in purple) celebrated his birthday with us at the crack of dawn. We divvied up the birthday burpees, and took a photo with “excited faces – like we just won a million dollars.” The expressions crack me up. Jacob and Brent are pretty funny; Keely is confused; Phil nails it; Yigit and Adam are normal; Kiera and Jenn pulled it off. Who do you think did it best?

052815 WOD

A. With a teammate:

Partner 1) Run 400 meters or row 500 meters

Partner 2) Front plank

Switch; do 3 burpees each time partner 2 drops before 1 finishes

B. Five rounds for max reps:

0:30 row for calories

0:30 rest

0:30 anchored weighted sit-ups (35/25)

0:30 rest

0:30 doubles

0:30 rest

0:30 ball slams (30/20)

0:30 rest

>> On-Ramp

Coaches will offer modifications in class

C. Mobility

1. Triceps smash with partner

1-2:00 / side / person

2. Hamstring smash with lacrosse ball on box

2:00 / side