9/12/11 Beautiful Waimea Day at AllStar

5 AM crew threw down 'Cindy' this morning! BAM! After a sprinkling of CrossFit warm up movements, Josh coached us on some great rowing drills. Then it was go time! Oh YEYA!

John Clay shared with us today, that he couldn't do pull ups when he first started training with us, now he does 5 in a row. POW!

Blessed with a gorgeous view on the rower, a piece of Heaven.

Diane's FIRST DAY, FIRST CROSSFIT WORKOUT, AND FIRST PULL UP! Heck YEHA!! CAN DO!

AllStar special guest Kip joins us from CrossFit 808 in Honolulu!

Warm Up

500 m. Row

3 Rounds:

10 Ring Rows

10 Overhead Squats

10 DB Side Twist (ea. side)

10 Steps Walking Lunge

5 Hand Release Push Up

Skill

Handstand/ Adho Muka Vrksasana

-Dominant Kick up

-Non-dominant leg kick up

-Legs together kick up

WOD

"Cindy"

5 Pull Ups

10 Push Ups

15 Squats

AMRAP 20 min. (As many rounds as possible in 20 min.)