Saturday 5/15/21

by Mandy Greenawalt | May 14, 2021 | Workout of the Day

WOD:

Every 4:00 for 24:00 (6 rounds)
40 Double unders
25 Sit-ups
400m Row

Friday 5/14/21

by Mandy Greenawalt | May 13, 2021 | Workout of the Day

WOD:

“Moani”

33 Minute AMRAP
800m Run
5 Chest-to-bar pull-ups
14 Push press (95#/65#)
5 Pull-ups
14 Burpees

Mission Fit:

4 Minute AMRAP
10 Lunges
10 Air squats
10 Box jumps
Run to fence and back

Honoring Moani

Today, we dedicate our WOD to one of our own, LT Moani “Mo” Daniel. LT Daniel was a Labor & Delivery nurse at Naval Hospital Bremerton. She was also a dedicated member of the Kitsap CrossFit community. On March 9th, 2014, “Mo” passed away due to complications during childbirth. “Mo” is survived by her husband Walt Daniel, her son Damien and daughter Victoria.

The numbers in today’s workout represent her age at the time of her passing, 33 and her date of birth 5/14/80. Moani had a knack for getting weight over her head, so the push presses are for her power in going from shoulder to overhead. Moani also liked doing pull-ups and even helped other KCF members work on getting theirs. In true KCF fashion, we made this a “love/hate” WOD. While Moani loved the overhead lifts and pull-ups she wasn’t such a fan of running and really, who likes Burpees? So, in keeping with tradition and in the spirit of CrossFit to work your weakness we threw in a couple of LT Daniel’s least favorite movements as well.

We miss you, Mo.

Thursday 5/13/21

by Mandy Greenawalt | May 12, 2021 | Workout of the Day

WOD:

Quarterfinal 21.4

Front squat
20 Minutes to find a 4 rep max front squat

THEN:

3-6-9-12
Back squats @bodyweight
25/20 Calorie echo bike

Mission Fit:

5 Minute AMRAP
5 Devils press
5 Burpees

-Rest 2:00

5 Minute AMRAP
Max distance run/row/bike/ski

Wednesday 5/12/21

by Mandy Greenawalt | May 11, 2021 | Workout of the Day

WOD:

20 Minute alternating EMOM
Minute 1: 10 DB bench press
Minute 2: 50m Heavy farmers carry
Minute 3: 5 Sandbag/stone over shoulder
Minute 4: 50m Sled push
Minute 5: 100ft Sandbag bear hug carry

Mission Fit:

FOR TIME
500m Row
50 Sit-ups
50 Double unders
300m Row
30 Sit-ups
30 Double unders
100m Row
10 Sit-ups
10 Double unders

Tuesday 5/11/21

by Mandy Greenawalt | May 10, 2021 | Workout of the Day

WOD:

3 Rounds for Time
1 Round of “Tough Kelly”
50/40 Calorie row
*1 Round of “Tough Kelly” equals: 400m bumper plate run (45#/25#) + 20 box jumps (30″/24″) + 20 wall balls (30#/24#)*

Mission Fit:

12 Minute AMRAP
5 Toes-to-bar
10 Push-ups
15/12 Calorie echo bike