4/9/13 Celebrating CrossFit at 50

-Written by KC

Melora's Birthday WOD request the Filthy Fifty!

Melora celebrated her birthday today with 4:30pm class by requesting a different WOD than what was on the board, which was so cool and I totally wanted to honor that! Everyone else in the class wanted to do it to. Melora told the class how she feels she is in the best shape of her life and stronger than ever, and it was her goal to do the Filthy Fifty! GO MEL! I feel honored to be her coach and assist her in her wellness journey, she's come such a long way, and this is only the beginning!

Jason Stallsmith in the box!

Below: Josh's brother suprised us by coming for an inter island visit from Honolulu! Jason now CrossFits over on O'ahu at CrossFit East Oahu with our dear friends Rose and Keoni Subiono. We are very proud of him and happy we can finally share CrossFit together!

Workout of the Day

Skill

10 minutes Triple-Under practice.

Run

6 X 100m Hill Sprints w/ variations

Conditioning

“DT”

Five rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

Melora's Filthy Fifty Brithday WOD in the 4:30pm class only with Mel!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders