WOD (Workout of the Day)

Happy birthday, Leimomi, who’s pictured “resting” during a barbell rollout Monday; she turns 32 today. I couldn’t have asked for a better, or funnier, wittier, smarter, BFF since high school days. I’m thankful to have you at the gym — you make it a much brighter place. The best is yet to come! Happy belated birthday to Brett and Sarah — who share Oct. 12 (Sunday) birthdays! Burpees for everyone!

101414 WOD

A. 4:00 Tabata

Alternating double-unders / kips

B. Jerk

Take 20 minutes to build to a heavy push jerk or split jerk; clean bar from the ground or take from rack

C. EMOM 15:00

Minute 1: 10 lunges (5/side) with dumbbells/kettlebells at sides (50/30)

Minute 2: 20 sit-ups

Minute 3: 30 double-unders

Hilina’i learns from mom’s gymnastics skills

101314 WOD

A. 6:00 time cap with teams of two

Partner 1) row 500 meters

Partner 2) plank any style

Switch; then both complete 20 wall balls over the bar

B. Back squat – DELOAD

40% x 5

50% x 5

60% x 5

C. AMRAP 7:00

3 kettlebell thrusters (53/35)

3 chest-to-bar pull-ups

6 kettlebell thrusters

6 chest-to-bar pull-ups

9 kettlebell thrusters

9 chest-to-bar pull-ups

12, 15, 18 . . . and so on, adding three reps with each round. Score is last completed round plus additional reps.

Metcon courtesy CrossFit Maui Extreme’s Fittest in the Valley

>> On-Ramp

AMRAP 7:00

3 kettlebell / dumbbell thrusters

3 ring rows

6, 9, 12 . . . and so on, adding three reps with each round. Score is last completed round, plus additional reps.

Kiera and Theresa making #53 look easy

101114 WOD

A. Group warmup

B. Stretch

C. In 3:00

Run 200 meters

20 double-unders

10 burpees

ME overhead squats (95/65)

Every time you drop the bar, do 5 v-ups before continuing.

Four rounds, resting 1:00 between each. Score is OHS.