11/23/12 Black Friday Murph!

-Written by KC

Honolulu Handstand Art

Josh & I spent our Black Friday morning at 6am heading out to WOD at CrossFit Oahu with Coco. On the drive, it was 5:30 in the morning, dark, and we passed by shoppers already done at Ala Moana who had started shopping at midnight! Wild. We got to CFO, and enjoyed a great workout with new and old friends. After the WOD we enjoyed the new graffiti revitalization in the Kaka'ako area. Amazing work! Coco told us that the artist, Prime, & others work with kids to make the murals, and then they sell work in front of the murals on occasion(i could have this wrong, but she mentioned additional project the murals provide with kids). This is so wonderful!!! Finally graffiti art earns it's rightful place in the city as something to complement the urban landscape. Plus it makes for a great handstand backdrop:)

While we later dodged the crowds at Ala Moana for WOD #2, the gang at home was doing 'Murph', which is similar.

Workout of the Day @ CFAS

Run 1 mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

*If you have a 20# Weight Vest wear it

*Scaled version, partition work or scale numbers appropriately

Workout of the Day @CFO

AMRAP 16 min.

*10 Push Ups

*10 One Arm Dumbell Snatch (5 each arm) 55/35

10 Strict Knees to Elbows

Pick one of the starred movements to keep adding on 5 reps each round, either the Push Ups or the Snatches. Josh picked the Push Ups, I picked the Snatches. Josh won:(