Yep, that’s right! Everyday we will be doing one of the “Girls Named WODs” or one of the “Hero” WODs. And of course we will scale as needed.
50 Back extensions
50 GHD sit ups
3 sets of 5 dead hang pull ups (use band as necessary)
10 pistol squats each leg
10 box jumps (going higher than comfort zone!)
Wendler strength day is bench press…. BUT we will save it for after the WOD
WOD: “Linda” 10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 x BW)
Clean (.75 x BW)
And the REAL reason anyone should do CrossFit is NOT to get better at CrossFit, but to get better at the sports we do and for LIFE! Here’s Coach Karen and member Kelli celebrating after the Hawaiian Outrigger Canoe Association’s 50th Anniversary State Regatta Saturday on Oahu. We are so proud!
Sunday will certainly be a rest day for Coach Karen and members Kelli and Chelsea who both paddled for Hawaiian Canoe Club in Saturday’s State Regatta on Oahu. We are still anxiously waiting to hear how their respective crews placed.
A very heartfelt goodbye to one of our favorite members, Erin Randle, who relocated last week to Oahu. Wow, Erin, the determination and progress you gained in the months since joining in spring have been inspiration for us all! We wish you and your family all the best and of course we will come visit you often!
Come in early and do make up on any of the Wendler lifts you missed this week!
WOD: AMRAP in 20 minutes;
20 double unders (or 60 singles)
10 push press
20 AbMat sit ups
10 box jumps