Conditioning:
Run 800m
-then-
3 rounds of:
25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg
-then-
Run 800m
For time.
12/31/12 Wrap Up 2012 w/ Record Breaking attendance at AllStar!
-Written by KC
...today, at this moment, I appreciate how far we've come together...
Last class of 2012 with a record breaking attendance for any class we've held so far at CrossFit AllStar...21 athletes, including 5 married couples training together! Not bad for a small paniolo town here in Waimea, Hawaii. 2013 let's DO THIS!
Blessings to ALL
With a larger than ever class in AllStar, we HAD to play a game of dodgeball to warm up! The biggest game of dodgeball yet! Sweet!
We were blessed today with couples, a mom & daughter team, Father and child, visiting CrossFitters from the Mainland, and the most amazing friends. How lucky we all are to have this relationship together. We will continue to grow what we have going in 2013 you can bet on that! But today, at this moment, I appreciate how far we've come together, and bliss out on where we are now. Blessings TO ALL!
HAPPY NEW YEARS EVE!
Workout of the Day
Warm Up: Two team dodgeball, foot shots w/ with squat penalty
Skill: Rings
3 Rounds
5 Ring Dips
5 Ring Pull Ups
5 Toes to Rings
Barbell: Programming courtesy OutlawWay.com
Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
