MONDAY 12-21-15

CONGRATULATIONS TO EVERYONE WHO PARTICIPATED IN THIS WEEKENDS “Fittest of Kauai Partner up ” competition!! Coach Carly and Coach jake placed 2 nd in the Partner RX division.

Royden and Mary who placed 1st in the the partner Novice division.

Mike and Shelsie who placed 2 nd in the partner Novice division and theyre first competition as well !!!

Kaya who did an awesome job in the Teen Division!!

we also want to thank everyone who came out to give support and love!!!  Your Cheers of encouragement during those intense wods helped to push us through!! THANK YOU!! #CrossfitOhana #CrossfitCommunity

Lets go into 2016 ready for the Open and ready for more Local competitions!!

Whats your Goals for 2016?

 

WARM UP 3X 10 min
200 m run
10 SHPT
10 Squat
10 step ups
3 WALL WALKS

STRENGTH
Back Squat wk 3
75% x 5
85 % x 3
95% x 1

CONDITIONING FOR TIME
CASH IN
800 m Run
3Rounds
10 Box Jump Overs
10 Clean and Jerks 95/135
CASH OUT
800 m Run

 

 

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