2/18/13 Valentines CrossFit Love

-Written by KC

CrossFit Travel

If you are ever in Honolulu make a point to go visit other boxes. It really puts into perspective just how country we are here on the Big Island of Hawaii. These KSAC friends roll DEEP. The box at Kapolei Strength & Conditioning, where our competition was help last saturday, is the largest I've been in, and completely stacked to the brim with CrossFit gear, super stacked. And boy do they know how to throw a party. I enjoy these peeps very much and they always seem to force me to pick up heavier objects than I previously thought possible. Wicked mind power hot spot!

Below: Right, 13 year old Allie competed as an adult and did awesome! Left, CrossFit kids perform Hope for Kenya at halftime. Below, Coach Josh Akiona at CrossFit 808 were we attended their Barbell Club on Sunday.

Workout of the Day: Courtesy OutlawWay.com

Barbell:

5 attempts to establish a 1RM of the barbell complex:

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

Conditioning:

For time:

60 Double-Unders
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
15 T2B
9 Power Cleans @ 185/120#
15 T2B
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders

 

 

CrossFit AllStar