1/11/12 Runs & Deads & Turkeys

-Written by KC

How many other CrossFit boxes have backyard Turkeys?

Left:Beautiful Pua'ala on Deadlifts. Right: The gym waits for athletes to return from the run.

Left: Kit on the Rope Ascent, almost at the end of our 30 day Rope Theme.

Left: Mother, Layne and daughter, Julia(13yrs) train side by sied together at 5AM, INSPIRING!!! Right: Suzanne Friend and her son Victor (16 yrs) train side by side at the 8:30 class, what a blessing to have such wonderful families at AllStar!!!

Workout of the Day

Warm Up:

50 Double Unders

3 Rope Ascents

Skill:

Makahiki Practice

Hakamoa: Chicken Fight

Kiloi Pohaku: Stone Toss(with 20# Med Ball)

WOD:

Complete as many rounds as you can in 20 minutes of:

Run 400 meters

Deadlift 155/115 pounds, 21 reps