by admin | Mar 17, 2012 | Uncategorized
We had Chay’s birthday celebration workout at today’s Keiki CrossFit. Great to see our keiki having fun together!!Workout of the Day:”Double Crush”400m Run500m Row2 roundsthen…5 Deadlift(m-225lbs/165lbs)10 Bar-Facing BurpeesAs many rounds...
by admin | Mar 16, 2012 | Uncategorized
For those that are practicing 12.4 prior to getting validated, do not under estimate the double-unders. Many of you can do 100 unbroken double-unders at the drop of a hat, however, “Karen” has a way of destroying your bounce and turning your technique to...
by admin | Mar 15, 2012 | Uncategorized
Here it is….12.4. If you know your “Karen” time and your 30 Muscle-Ups for time you can predict how far into this workout you can get. 1 round is going to be an awesome score.Workout of the Day:”Swing Sandwich”400m RunKettlebell...
by admin | Mar 14, 2012 | Uncategorized
Our bench doesn’t get a lot of use in a regular wod. Only for strength training and those doing Wendler’s 5/3/1. Time to put it to use again for strength day.Workout of the Day:Strength/SkillBench Press3-3-3-3-3then…800m Run
by admin | Mar 13, 2012 | Uncategorized
Coach Todd thinks there is going to be wall balls in the next open competition. What do you think??Workout of the Day:”Rounds Within Rounds”1 Clean(m-155lbs/f-105lbs)3 Front Squats(m-155lbs/f-105lbs)5 Kettlebell Swings(m-70lbs/f-44lbs)7 Hand-Release...
