WOD (Workout of the Day)

Michelle K. handles 115# front squats in the metcon like it’s no big deal. Your progress is unreal, Michelle! Keep up the great work.

022515 WOD

A. 4:00 Tabata

Alternating double-unders

Parallette shoot-throughs

B. Strict press

60% x 5

70% x 5

80% x 5+

Subset with 3 x 5 pull-ups / weighted pull-ups / negatives

C. In 3:00

200-meter run

5 power cleans (115/75)

10 front rack lunges (with same barbell) (5/side)

ME handstand push-ups (kipping allowed)

Three rounds, resting 1:30 between each. Score is handstand push-ups.

>> On-Ramp

In 3:00

200-meter run

5 hang power cleans

10 front rack lunges / bodyweight lunges

ME shoulder presses / modified handstand push-ups

Three rounds, resting 1:30 between each. Score is handstand push-ups.

>> upcountry cameos.

A handful of our athletes did an online VA Games – Gr3en Energy Drink burpee challenge that required participants to finish 50 burpees over the barbell in under 3:00. We decided to make it interesting and provide cameo appearances in the above submissions. These videos will make your day: Look for walking lunge-dumbbell curls by Patti; an array of gymnastics by Gabby; moving muscle-ups by Frank; an owl; baby Mason; and more. Which cameos are your favorite?

Shoutout to all Upcountry athletes who completed the challenge, including Nikki and Chris, who came in with a blazing time of under 2:00; along with Coach Frank, Brett, Coach Jason, Kaikaika, Andrea, Keoni (at the fire station!), and Patti — the brave birthday girl who started it all. You folks make us proud. And you make this so much fun! We can’t stop laughing.

022415 WOD

A. Three rounds NFT:

20 consecutive double-unders (every time you miss, drop and do 1 burpee)

6 OHS with PVC in pull-up rig

4 windshield wipers

B. 9:00 EMOM

1 x snatch high pull

1 x power snatch

C. EMOM 15:00

Minute 1: Row 200/150 meters

Minute 2: 15 American kettlebell swings (53/35)

Minute 3: 10 toes-to-bar

Rest 3:00, then 2:00 ME:

Double-unders

Score is doubles

>> On-Ramp

EMOM 15:00

Minute 1: 100-meter row or un

Minute 2: 15 Russian kettlebell swings

Minute 3: 10 v-ups / sit-ups

Rest 3:00, then 2:00 ME:

Single-unders

Fight Gone Pretty Amazing went down on Saturday. Way to work, everyone! Brock — you get an A plus on your CrossFit senior project!

022315 WOD

A. EMOM 6:00

Minute 1: Run 100 meters + 15 double-unders

Minute 2: 10 box jumps (24/20)

B. Every 2 minutes for 10 minutes:

Back squat

Set 1: 6 reps at 60-65%

Set 2: 4 reps at 70-75%

Set 3: 2 reps at 75-80%

Set 4: 2 reps at 80-85%

Set 5: 1 rep at 85-90%

Rest as needed, then:

One set: ME unbroken reps at 75-80% (athletes are allowed only one full breathing cycle at the top of the lift – inhale, exhale, brace and descend; once more rest is taken at the top, the set is over.

C. For time:

15-12-9

Wall balls (20/14) to 10′ target

Pull-ups

Rest 2:00, then:

For time:

9-6-3

Front squats (155/115)

Bar muscle-ups (sub chest-to-bar pull-ups)

Score is total time

>> On-Ramp

Modifications will be posted on whiteboard

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We love the Coleon family! Krystle (from left), Kamele, Chris and baby Mason are back in action. We missed our OG crew!