HUGE CONGRATS TO CHYNA CHO FOR HER 3RD PLACE FINISH IN THE 35-39 YEAR OLD DIVISION AT THE 2022 CROSSFIT GAMES. WOD: For time: (Cap 10) 15-12-9-6-3 Deadlift (225/155) [185/135] RX+275/185lbs HSPU Rx+Deficit *Scale to Inverted HSPU, Hand Release Pushups or Plank Taps x2 STRENGTH:
WOD: #recharge Every 3:00 for 30:00 250/200m Row (15/10 Calorie Echo) 18 Alt DB Snatch 50/35* 18 DB Goblet Squats 50/35* *Alternate each FULL 3:00 interval between DB Snatch and Goblet Squats *Can SCALE DB GOBLET SQUATS to AIR SQUATS OR PUSHUPS if legs need
WOD: #everybody loves thrusters 3 Rounds 15/12 Calorie Row (11/8 Air Bikes) 15 Thrusters (75/55) [65/45] Rx+95/65 *Can Sub Light DB Thrusters 3:00 Rest 3 Rounds 12 Calorie Row (8 Cal Air Bikes) 12 Thrusters (95/65) [75/55] Rx+135/95 *Can Sub Moderate DB Thrusters 3:00 Rest
“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.