2/19/13 It's who tried the hardest

-Written by KC

Josh & KC at Cupid's Revenge competition at Kapolei Strength & Conditioning, Photo by Boysie Koga who was also a winner at our AllStar Round-Up! Fantastic Photos Boysie thank you so much!!!

CrossFit Kids class works on the Hang Squat Snatch, and holding up the sky with strong arms!

CrossFit AllStar Kid Kamau writes his competition philosophy on the kids whiteboard. It's pretty fantastic!

Everyone does BURPEES today even the kids class does max 1 min. burpees!

 Workout of the Day: Courtesy OutlawWay.com

Additional work for Advanced class:

1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The Jerk comes after all 3 Cleans.

2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. 

Strength

1) HBBS: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning

For time:

50 Burpees
20 Front Squats @ 70%
50 Burpees

Notes: Fronts Squats must be taken from the floor.