So you wanna bench press your body weight? Find out how close you are!
Bench Press 5-5-5+
(Use Max Reps chart to determine working weight for WOD)
Partner WOD: 5 rounds for time;
400m run
20 bench press
20 dips
20 GHD sit ups
20 squats
While one teammate runs the 400m the other does the 80 reps.
“This past weekend I captained and played singles for my team to win United States Tennis Association (USTA) Hawaii Pacific Sectional Championship!! We beat out the other teams from Hilo, Kona and two Oahu teams. We travel to Tuscon, AZ. to represent Hawaii for the USTA National 3.0 Title. We will compete for a National Title! I never thought I would be saying that in any of the sports that I have played!! And I just want to reiterate that much of my power and agility is rooted in Crossfit. Thank you so much!”
Way to go Linda!
And the man Behind The Box is now a regular In The Box!
Lance started showing up regularly when he was on vacation earlier this month…. and now he is hooked! Next time you see him, drop a hint about how we could use a few more rowers!
Warm Up:
WOD: AMRAP for AMMAP (As Many Minutes As Possible! Resting longer than 20 seconds in not allowed.)
On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011, with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.
The workout promises to be a unique Hero WOD (TBA.) Thirty one of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it is our version of the “moment of silence”, a small way we can honor those that have gone before us. We hope you’ll join us for this moment of silence. More info here and at the box. Start collecting your donations today! The member who raises the most in donations over $1,000 will receive a free month’s membership.
And a huge mahalo for making the drive all the way from Ka’anapali! Eric has been doing CrossFit for only a few months. We should have know his form would be awesome since we met one of his fabulous coaches, Jeff Puliz, last month during his visit to our box. After the WOD Eric went to Komoda’s Bakery in Makawao to get his pregnant wife a “doughnut on a stick.” Hmmm…. no comment from the paleo gallery.
8:00 AM class special warm up for Kaimana’s birthday…
Another great WOD awaits you…
Warm up:
WOD: 5 rounds for time;
This WOD incorporates our deadlift strength training for the week so shoot for a weight that challenges you for five reps. This should be around 75%+ of your 1 RM. (depending on your experience and form of course!)