Category Archives: WOD

Your Warmup is my Workout

Posted on March 3, 2013 by

One of the original CrossFit T-shirts declared the famous “Your workout is my warmup” sign. It made me think, what if the opposite were true. Can a CrossFit warmup be our workout? With a slight modification of my favorite warmup … Continue reading →

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Bike and WOD

Posted on March 1, 2013 by

The hotel lets you take out bikes for free to cycle around the resort. In today’s 40mph island winds this turned into a proper warmup for us as well. Warmup – 2-mile windy cycling CFK warmup: 10 each of – … Continue reading →

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$200 WOD

Posted on February 28, 2013 by

We planned to return to the CF Kona box but had noone with a rental car today. The taxi round trip was quoted at $160 plus $40 for 2 drop ins… So we decided to “like” the hotel spa for … Continue reading →

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Drop-in at CF Kona

Posted on February 27, 2013 by

We had an outstanding drop-in at CrossFit Kona, this also being the first day when my daughter completed her full adult WOD. Handstand pushups and double-unders, no less… The very friendly hosts and their workout were well worth the 40-minute … Continue reading →

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Workout with Olympian Bryan Clay

Posted on February 26, 2013 by

Our company arranged for decathlete champion Bryan Clay to give us a tough morning workout. It was great and had the combination of abs, plyo and 4 rounds of a WOD-like treatment, like burpees, tuck jumps, sand runs, pushups and … Continue reading →

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