Old School

5 rds for Time:

15 pull ups

15 burpee w/ plate OH (15/10 lbs)

15/12 cal row

"11 min. time cap"

Scaled and Teens:

15 jumping pull ups

15 burpees (no plates)

15/12 cal row

Masters:

15 pull ups

15 burpees w/ plate OH (15/10 lbs)

15/12 cal row


https://www.youtube.com/watch?v=AMwAceqibd0
Shoulders

Rx:

HSPU: 10 - 9 - 8 - 7 - 6 - 5 in 36 x 24' box

DU: 60 - 50 - 40 - 30 - 20 - 10

OHS (115/80): 10 - 9 - 8 - 7 - 6 - 5

"8 min. CAP"

Scaled:

Shoulder tap wall facing, hands within a 3' area from the wall: 10 - 9 - 8 - 7 - 6 - 5

Singles: 120 - 100 - 80 - 60 -40 -20

OHS (45/35): 10 - 9 - 8 - 7 - 6 - 5

Masters:

Hand release push ups on toes: 10 -9 -8 - 7- 6 - 5

DU: 60 - 50 - 40 - 30 - 20 - 10

OHS (95/65): 10 - 9 - 8 - 7 - 6 - 5

Teens:

Hand-release push ups: 10 - 9 - 8 - 7 - 6 - 5

Singles: 120 - 100 - 80 - 60 -40 -20

OHS (45/35): 10 - 9 - 8 - 7 - 6 - 5

https://www.youtube.com/watch?v=59xlN4GmlwU
My Girl "Karen"

Rx:

150 WB (20/14)  

Each time athlete breaks WB: 6/4 pistols

"10 min CAP"

Scaled, Masters 

150 WB (20/14)  

Each time athlete breaks WB: 6/4 air squats with WB

Teens:

150 WB (14/10)

Each time athlete breaks WB: 6/4 air squats with WB

Cluster F%#k

2 rep MAX cluster (a squat clean + a thruster). One fluid movement. Touch-n-go.

"5 min CAP"

Event 6

Rx and Masters:

9-15-21

Deadlifts (285/185)

Box Jumps (24/20) STEP DOWN. NO JUMP OFF BOX.

CAP: 6 min.

Tie breaker Tie Breaker: finish time of 15 deadlifts.

Scaled:

9-15-21

Deadlifts (185/125)

Box Jumps (24/20) STEP DOWN. NO JUMP OFF BOX.

CAP: 6 min.

Tie breaker Tie Breaker: finish time of 15 deadlifts.

Teens:

9-15-21

Deadlifts (125/85)

Box Jumps (24/20) STEP DOWN, NO JUMP OFF BOX.

CAP: 6 min.

Tie breaker Tie Breaker: finish time of 15 deadlifts.

Sat, June 9, 2018 7:30 AM - Sun, June 10, 2018 5:00 PM Hawaiian Standard Time
Alaka'i CrossFit
91-329 Kauhi St, Kapolei, Hawaii, United States of America
Alaka'i CrossFit
Ikaika Pascua, Isabelle Lucas and Dale Dalida. But not possible without our Alaka'ians, all the volunteers, sponsors and vendors. Mahalo!

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