Thanks Melissa & Gay for the Photo

After our members got their workout in and the Keiki Class was concluded we converted the floor for our 1st Annual Mixed Masters Competition. All CrossFit Communities in Hawaii were invited to participate in a mixed pairs competition. 1 male and 1 female from the same Masters Age category. The fun, CrossFit fun that is followed with 2 preliminary events leading up to the final 7 teams. There are literally too many photos to post. Please see photos published on Facebook Here:Kauinana’s Facebook Photos
Thank you to Kazu and Kelly for posting their photos. We never got a photo of the winner’s podium. If anyone has this shot please send it to us.

Mixed Masters 1st Event:
8 minutes
Every minute on the minute
* Deadlift then in remaining time max Bar Facing Burpees(alternating partners every cycle(2 reps)

Deadlift Weight and Reps
m-245/f-165 = 2 reps    Junior Masters(40-49yrs) 2 reps starts here
m-225/f-150 = 3 reps    Masters(50-59yrs) 2 reps starts here
m-205/f-135 = 4 reps    Senior Masters(60-60yrs) 2 reps starts here
m-185/f-125 = 5 reps
m-165/f-110 = 6 reps
m-145/f-95 = 7 reps

Score = max burpee reps

Mixed Masters 2nd Event:
10 minutes
400m Run


Kettlebell /Box Jump Ladder
Junior Masters = 53lbs / Masters = 44lbs
Women = Kettlebell Sumo Deadlift High Pulls / Men= Kettlebell Swings
Women = 20″ Box Jump / Men = 20″ Box Jump
each athlete does 2 Kettlebell reps and 2 box jumps then 4/4…

Mixed Masters Final Event: Top 6 Teams (we had 7, 2 were tied for 6th place)
12 minutes
100 Chest to Bar Pull-Ups (max reps -1 attempt per athlete then switch with their partner)
Junior Master Men – 95lb Thrusters / Master Men 85lb Thrusters
Junior Master Women – 95lbs Power Cleans / Master Women – 85lbs
each athlete completes their required ladder reps before dropping the bar for their partner

Workout of the Day:

“Pushin’ 4”
400m Run
15 Push-Press(m-95lbs/f-65lbs)
30 Squats
4 rounds