“0-60″

Speed/Agility (15 min)
sprint
-4x40m
(1:1) rest
-2x100m
(1:2) rest

WOD
8 min to establish
-1RM dead lift

then…
21-15-9
-dead lift (225#,135#)
-pistols

Corey coming back home to get a taste of the Open!

Corey coming back home to get a taste of the Open!

“Juan Carlos”

Get more pics on your FaceBook;-) Happy birthday my man!! You are such an awesome person!

Get more pics on your FaceBook;-)
Happy birthday my man!! You are such an awesome person!

Happy birthday JC!! This is a great year for you and we look forward to your progress my friend!

WOD (20:35 goal)
-19 hang snatch (135#,95#)
-19 box jump (30″,24″)
-19 toes to bar
-19 front squat (135#,95#)
-19 pull ups
-19 push ups
-19 kettlebell swings (24kg,16kg)
-19 dead lifts (135#,95#)
-19 goblet squats (24kg,16kg)
-19 UNBROKEN double unders (sub unbroken 57 singles)

“Neutral Spine”

WOD (goal >7 min)
21-15-9
-sumo dead lift high pull (115#,75#)
-weighted ring dips (50#,25#)

*failure to complete in >7 minutes results in
-4 min tabata row for max cal
*complete in the goal results in (choice)
-do above tabata row or
-8 min to find max box jump height

Where else do people cheer for you like this on a daily basis?!?!?!

Where else do people cheer for you like this on a daily basis?!?!?!

“Reign it in”

WOD
3 min AMRAP
-25 double unders (sub 2 to 1 singles)
-5 muscle ups (sub 5 chest to bar pull ups)

Rest 3 min

7 min AMRAP
-25 double unders
-7 lateral burpee over bar

Rest 2 min

12 min AMRAP
-25 double unders
-9 push press (135#,95#)

Growing weekend for Ohana!! Welcome Sebastian weighing in at 8lbs 12 oz and 21 inches!

Growing weekend for Ohana!! Welcome Sebastian weighing in at 8lbs 12 oz and 21 inches!

“Pass or Play”

WOD
8 min establish 1RM
-front squat

Then…
12 min AMRAP
-40ft broad jump
-8 squat clean thruster (135#,95#)
-8 knees to elbow
*failure to complete at least 4 full rounds will result in a Airdyne Tabata

Staying tough at 5am!!!

Staying tough at 5am!!!

“A little more”

Skill
5 min tabata
-L sit

5 min tabata
-row
*max row for 20 sec, light row for 10 sec

Ohana in every sense of the word... Mom and Son getting after it!

Ohana in every sense of the word… Mom and Son getting after it!

WOD
21-15-9
-hand release deadlift, must NOT drop the bar (185#,105#)
-strict pull up

“Cousins”

This is a Joint Bday WOD for Venessa (4/10/82) and Sammy (4/12/91) who just happen to be Cousins. Happy birthday ladies!! We are so happy to have you both here on this journey with us! We look forward to another year stronger, faster and healthier! We love you girls!!

Partner WOD
Buy in…55 OHS done as a team (95#,65#)
-handstand hold while partner completes 22 game style push ups, then switch
-Hold bottom of back squat while partner completes 22 wall balls, then switch (20#,14#) 10′
Cash out…1 mile run (must start and end together)

Before Ohana...

Before Ohana…

After Ohana;-)

After Ohana;-)