“Wrangle me Up”

Skill (15 min)
Rope Climbs
-7 ascents

WOD
5 min EMOM
-1 deadlift (315#,225#)
-3 burpee chest to bar pull up
-5 goblet squat (24kg,16kg)
-max KB swing with remaining time

Rest 2min

5 min EMOM
-1 deadlift (365#,255#)
-3 burpee chest to bar pull up
-5 goblet squat
-max KB swing with remaining time

Score the KB swings from both EMOMS

Happy birthday Hana... Thanks Dustin and Crossfit Reality for letting us come play!!

Happy birthday Hana… Thanks Dustin and Crossfit Reality for letting us come play!!

“Plain and Simple”

WOD (goal<22 minutes)
7 rounds
-9 toes to bar
-7 thrusters (165#,105#)
-5 box jump over (30″24″)

Keiki Camp was a blast and we have one more coming up. The week of August 11 (M,W,F,Su) Last awesome thing before school starts!!!

Keiki Camp was a blast and we have one more coming up. The week of August 11 (M,W,F,Su)
Last awesome thing before school starts!!!

“Pull me down!”

Technique (20min)
Snatch
-3 position (hang, below the knee, floor)
*start in order and if you start to miss, stay where you are until it feels successful
(50-60%, 60-65%,65-75%) if you feel good and want to attempt a PR GO FOR IT!!

WOD
Tabata
-power clean (115#,75#)
score your total reps
*2 minute rest
5 rounds (goal10<minutes)
-7 squat cleans (same weight)
-100m shuttle run

Bacon and Barrels... Ate and drank our fill thats for sure!

Bacon and Barrels… Ate and drank our fill thats for sure!

shuttle run

“Bear and Grin it”

WOD
5 rounds
-1 rep bear complex (7x Power Clean, Front Squat, Push Press, Back Squat, Push press)
*without letting the bar go, or resting it on the ground, complete 7 cycles of above to complete 1 rep
**score will be heaviest load you can complete all 7 cycles with

Dads of Ohana just lifting weights and feeding babies!

Dads of Ohana just lifting weights and feeding babies!

“Games Week”

WOD (goal<10min)
-21 wall balls (20#,14#)
-9 ground to overhead (135#,95#)
-15 wall balls
-15 ground to overhead
-9 wall balls
-21 ground to overhead

Strength
Back Squat
5-4-3-2-2-2
(70%,75%,80%,85%)

Keep the kids moving!!!!

Keep the kids moving!!!!

“Fundamentals are the Key”

Technique (15 min)
-Clean
*athletes can work on power clean or squat clean from any of the 3 positions (hang, below the knee, floor)

Strength (15 min)
-overhead squats
1-1-1-1-1-1-1

WOD
10 min EMOM
-6 alt Overhead lunge (135#,95#)
-60m shuttle run

DO your mobility... #superbrothers

DO your mobility… #superbrothers

“Bacon Time”

Ohana is rolling deep to get that swine!!! Can't wait to spend the day outside the box with you all!!

Ohana is rolling deep to get that swine!!! Can’t wait to spend the day outside the box with you all!!

WOD (goal<15 minute)
-100 double unders (2:1)
-30 ring dips
-75 double unders
-30 game style push ups
-50 double unders
-30 hang power clean (165#,105#)
-25 double unders

SO much fun last year,.. looking to repeat again this year!!

SO much fun last year,.. looking to repeat again this year!!