A huge welcome to Tamara and Clark from Tamalpais CrossFit. They just happened to come in time Tuesday to christen our new sign by being the first ever photographed with it. Wonderful having the both of you. Good luck in the Hana Relay!
For Wednesday… One of our favorites, “Linda” aka “Three Bars of Death.”
Deadlift (1.5 times body weight)
Bench (body weight)
Clean (.75 times body weight)
If you don’t feel like you got enough deadlifts, by all means stay do your Wendler strength session!
who paddled the 18 mile Lili’okalani race on the big island Saturday. Karen stroked the entire race and her 6-man outrigger canoe team came in 7th overall! Way to go Karen! On Monday she joined a crew who paddled the Alenuihaha Channel from the big island to Maui, 70-some miles. Karen, you deserve some rest days!
Where is Linda?
She hasn’t been to the track in weeks! Cuz… she’s doing her WODs in Tahiti! Wouldn’t THAT suck.Tuesday’s workout:
Warm up: Bleachers, mobility drills and hill repeats
WOD: 5 rounds for time;
- 5 DB squat thrust cleans
- 10 pull ups
DB Squat thrusts: Holding dumbbells, do a burpee without the push up. Then instead of the jump up, do a DB squat clean.
Yes, it’s a holiday so we get to sneak up Kill Hill!
- Mobility drills for shoulders and hips
- Basic self defense punches and kicks
- Kill Hill!
Wendler: Bench Press
WOD: AMRAP in 15 minutes
10 med ball snatch
10 lateral jumps over med ball (over and back counts as “1”)
10 walking lunges with bumper plate overhead (each step counts)
After WOD skill practice: TBA
Lisa executing a double kettlebell clean