2/15/13 Cupid's Revenge!

-Written by Josh & KC

36th floor! We're not in Waimea anymore...

We heard there was a competitive exercise completion in Oahu. Kids dropped off, plane tickets bought, rental car reserved. Here we go! Cupids Revenge @Kapolei Strength and Conditioning will have one couple representing Big Island. 100% paleo, All 8 cylinders are firing! We are going to kick some CrossFit booty!

 Healthy nutrition choice food advertisements in the Ala Moana Food Court, right in front of Jamba Juice? It's TRUE! See below

Workout of the Day

Warm Up:

EMOM 7 min.
4 Box Jumps
6 KB Swing
8 Squats

Strength: Courtesy OutlawWay.com

3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

Conditioning:

Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar

 Results board coming soon!!!