5/30/12 CrossFit For Hope This Saturday Night in Kona!

-Written by KC

For a video on the CrossFit for Hope WOD click HERE. For a map to CrossFit Big Island click HERE. For more info and to take a look at the shirts click on our Special Events page. You can still come and join us even if you did not pre-register. You may or may not receive a shirt with your donation depending on availability.

Below Right: Chelsea and Mom Liz show up to the gym in matching uniform to do their Handstand Push Ups together in style!

Workout of the Day

Warm Up:

Run 800 meters

Dynamic stretches

CrossFit Bowling with 3 tries, 2-3 teams, must sprint to retrieve med balls.

Gymnastics:

Every minute on the minute x 10:00

Odd minutes do 5 handstand push-ups

Even minutes do 6 pistol squats (3/leg)

Conditioning WOD:

For time:

50 double unders

2 hang power cleans @ 60-70% 1RM

40 double unders

4 hang power cleans

30 double unders

6 hang power cleans

20 double unders

8 hang power cleans

10 double unders

Then: for early finishers

Strength

1-1-1-1-1

Back Squat (do your best to keep it heavy)