3/18/13 Good Morning from the top of Koko Head Crater!

-Written by KC

Good Morning!

Coach Josh's brother, Jason Stallsmith (seen at right in his CFAS uniform), sends us a greeting from the top of Koko Head Crater Trail in Honolulu this morning at sunrise! Jason has found finally tried CrossFit training and is going for it at Keoni Subiono's box, CrossFit East Oahu in Honolulu. Family taking care of family! We are so stoked he can enjoy CrossFit in his life. Way to go Jason! 

Below: The crews throughout the day gave it their all on a pretty tuff WOD, with some wild sequencing that made you want to work harder than you thought possible. Very creative!

Workout of the Day

Warm Up:

Dodgeball 3 min.

EMOM for 6 min.
3 Squats
4 Kettlebell Swings
5 Push Ups
4 Jumping Jacks (military standard:)
3 Squats

Barbell:

Find your 1RM Clean 

Conditioning

For time:

75 Pullups

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.

*Rest 2 minutes.

For time:

75 Lateral Burpees

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.

 *We placed a 10 min. time cap on each section.