Archive for April, 2013

WOD 4/30/2013 Tuesday

Posted: April 29, 2013 in WOD

12 minute AMRAP

7 Sumo Deadlift High Pulls (95/65)

14 Burpees (over bar)

21 KB Swings (55/35)

Crossfit five-o, kalaeloa, kapolei, Hawaii

Enjoy the weekend!

Posted: April 26, 2013 in WOD Pics

There will be no CrossFit for the next couple of days, so eat healthy, play some fun sports and have a great weekend!

Janelle

Elbows high and form looks great, now add some weight to that fantastic lunge!

Not bad for an older guy! =)

Posted: April 26, 2013 in WOD Pics

Hika

Go get ’em Greg, show those younger guys you still got it!

photo 3

Courtney making it look easy……………next time add more weight! =)

Nice Shirt!

Posted: April 25, 2013 in WOD Pics

photo 6

Earl showing off his bright yellow shirt, not to mention good form on the lunges!

Nice Front Rack Lunges Ronald!

Posted: April 25, 2013 in WOD Pics

photo 2

Great form Ron!

Awesome group shot!

Posted: April 25, 2013 in WOD Pics

Group photo

We all made it and even had enough to SMILE for the group shot!

WOD 4/24/2013 Thursday

Posted: April 24, 2013 in WOD

AMRAP 14 minutes

600 Meter Run

*8 Racked Front Lunges     95/65

*8 Elevated Pike Push-ups

* add TWO reps for each round

Example: 8-10-12-14-16-……….