Big week ahead! Monday, Sept 20
Starting the week off right! Come get some!
Warm up: mobility WOD, turkish get ups revisited
Skills: snatch lifts and pulls
Wendler strength: Bench press
WOD #1:
1st minute; one BIG box jump, 5 push ups
2nd minute; two BIG box jumps, 5 push ups
3rd minute; 3 BIG box jumps, 5 push ups
… continue this pattern until you run out of time to complete the set
After adequate rest, AMRAP in 12 minutes
10 dips
15 wall balls
20 sit ups
Maui Marathon, Sept 19
Today is the Maui Marathon! Andrea will be out there attacking the half marathon. Go Andrea!
Coach Karen paddled across the Pailolo Channel Saturday. One more big channel race next weekend when she races from Molokai to Oahu.
The rest of us will be doing something so much more mundane! At any rate, rest up for a BIG week coming up!
HaPpY BiRtHdAy ShEiLA
FREE intro class at 9:00am, Sept 18
Come in to see how CrossFit is different from your gym…
My Gym from Patrick Cummings on Vimeo.
Saturday’s warm up: mobility drills
Skill work: kipping
Strength: Press
WOD: 7 rounds for time:
- 5 pull ups
- 10 box jumps
- 15 wall balls