“KettleBell of the Ball”

3 rounds (NOT FOR TIME, FOR CONTROL)
-5 single arm push press
-1 each side turkish get up

WOD
Complete 150ft of walking lunges, start with non dominant arm
*Must be completed in in 30 ft increments (alternating arms every 30ft, if you make it all 30 ft complete the following
-20 kettlebell swings (24kg,16kg)
-10 goblet squats (same KB)
**If you stop anytime during the 30ft you will do 5 burpees then continue until completing the 30ft

CrossFit Ohana Keiki Camp is underway. Someones ready;-)

CrossFit Ohana Keiki Camp is underway. Someones ready;-)

“Lighting”

WOD
4 rounds (<12min) -15 med ball squat cleans (20#,14#) -50 double unders Buy out.... Not for time 30-20-10 -Russian twists -med ball sit up [caption id="attachment_6691" align="alignright" width="584"]Badass Moms train hard!! Badass Moms train hard!![/caption]

“Balance and Power”

Strength/Technique (25min)
-Snatch (full)
*look at each position for today and ask yourself if you feel strong in them, if not work on just that one
-high hang
-above the knee
-ground

WOD
21-15-9
-overhead squats (135#,95#)
-ring push ups (2″ above ground)

What happens when people leave without saying goodbye....

What happens when people leave without saying goodbye….