Backwards Fran. Mon, June 27
Not only does this o-lift program we are following tremendously improve on strength but the review of these moves with a PVC serves as a great warm up while helping you understand the moves more clearly. Saving yourself for the WOD, a light bar will be used.
Snatch – 70% x 2 x 2, 75% x 3 x 2
Snatch Pull – 80% x 5 x 3 snatch pull
Front Squat – 70% x 3 x 3 front squat
WOD: Backwards Fran!
9-15-21
Pull ups
Thrusters
Matt will probably do forwards Fran and we will cheer him on to a new PR!
For those who didn’t leave everything on the floor after the suck fest Fran, you can challenge your stamina to a post WOD: Death by double unders. Don’t let the suspense kill you.
A Destination Box! Sat, June 25
We continue to roll out the aloha for all our off island visitors. Friday was a real treat to have Brent, Sydney and Dawn in the box! They joined us from Paradiso CrossFit in Marina Del Ray, CA, and represented well. Aloha and welcome!
Dawn and Erin attacking the 30 clean and jerks during the WOD.
WOD: 5 rounds for time:
100′ barbell walking lunges
10 dips
5 KB snatch each arm
Main Site WOD! Fri, June 24
So many times people ask “Why don’t you just follow the main site programming?” And the reasons seem to vary as many as there are days per week. But today we are going to do the CrossFit main site WOD. If you don’t want to look, don’t. For the brave at heart check out crossfit.com and come get some!
Skill: Week three of the oly-lifting program
WOD: per main site!