by admin | Mar 29, 2014 | Uncategorized
Final Validation in the gym tomorrow. Here is our schedule for Saturday:9am – CrossFit Class10am – Keiki Class11am – 2pm Open ValidationParty to follow when last athlete is done. Bring Your Own Beverages and a dish to share.
by admin | Mar 27, 2014 | Uncategorized
Today’s wod is all about skill practice.Workout of the Day:Snatch1-1-1-1-1-1-1-11 minute – as many attempts as desired – if successful move up in weight, if not, try again30 seconds – rest/weight changethen…PistolsMax reps in 3...
by admin | Mar 19, 2014 | Uncategorized
Workout of the Day:4 minute clock to complete each of the following. 1 minute rest between each1)200m Row10 Burpees15 Squats2 rounds2)10 Wall Ball(20/14 to 10′)10 Sit-Ups12 Wall Ball(20/14 to 10′)12 Sit-Ups14 Wall Ball(20/14 to 10′)14 Sit-Ups16 Wall...
by admin | Mar 18, 2014 | Uncategorized
Workout of the Day:2 minute clock:3 Thrusters(95/65)3 Toes to Bar6 Thrusters6 Toes to Bar9 Thrusters9 Toes to Bar1 minute rest2 minute clock:3 Thrusters(115/75)3 Toes to Bar6 Thrusters6 Toes to Bar9 Thrusters9 Toes to Bar1 minute rest4 minute clock:3...
by admin | Mar 11, 2014 | Uncategorized
Workout of the Day:Partner WodAthlete A) 200m Run or 200m Rowling – pay variance in burpees (Alternate)Athlete B) As many Sit-Ups and Toes to Bar as possible before Athlete A completes their Run/Row. Lower rep count of the 2 elements count for score6...