Thursday, 5 April, 2012

Posted by Mandee on April 4, 2012   |   17 Comments


90 second jump rope

100 Meter run

10 Push ups

100 Meter run

10 Sit ups

100 Meter run

10 Air squats



12 Minutes of skill work on Hand stands. Ex: HSPU, strict, kipping, handstand walks, etc…

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Laurie Galassi 7 rounds + 10 reps (95lbs), Jussi Mutikainen 6 rounds + 7 reps.
Post rounds completed to comments.


WOD Demo with Laurie Galassi and Jussi Mutikainen – video [wmv] [mov]

17 responses to “Thursday, 5 April, 2012”

  1. Clair Lee says:

    Awesome picture!

  2. Jake Naumcheff says:

    VOD: Reference picture

  3. John says:

    Hands down coolest pic yet!

  4. Tasha W says:

    You got the whole rainbow! So pretty!

  5. Josh Kennedy says:

    Definite candidate for CFSHV photo of the year!
    Got to WOD at CF Waikiki late this afternoon, located inside the luxurious Ilikai Hotel, probably making it the most expensive CF box (real estate-wise) in the 50 states.

    WOD was a quite interesting format: 7min AMRAP of 8 T2B and 25 DU. Take a 3min rest. Then repeat the WOD, but time how long it takes you to complete the rounds completed in the first half. Thus, I hit 8 rounds Rx’ed in the 7min, and after the rest I had to time how long it would take me to hit 8 rounds (6:48 as it turns out).

    Interesting note on their affiliate visit policy: bring them a t-shirt from your home box as a gift, get the drop-in WOD gratis. Otherwise they let all other Level 1 trainers drop-in for free. Not a bad deal, I bought one of theirs as well.

    For other activities of the day, see photos on my FB page. But they included a CH-47F flight around Oahu and a most non-Paleo pineapple split lunch at the Dole Plantation.

    • Larry Lowe says:

      Cool WOD. Crossfit Ignite Sydney was the exact opposite of oool. $30 AUS for a drop in and $30 for a shirt. I gave the guy $50 AUS and asked if that would work for drop in and shirt. We are almost dollar parity, so $50 is crazy expensive for a shirt and drop in. (I ate cheap for a few days, so my per diem would cover it). I would never pay that much in the US, but had to check off another international box, so I paid. They did open gym with 5 trainers floating around to coach you. I had the honor of having a young asian male that liked me as my coach. I pretty much ignored him the entire time. I’ve been to better gyms…

  6. Josh Kennedy says:

    For the next time we pull Fran, or similar short-crazy WOD:

  7. cole says:

    great pic

  8. AP says:

    Great pic!

    0600 TEMPO – HR Zone 3-3.5
    7.71 miles Total, 1:02:15
    w/u: 2.83 mi easy, w/d: 2.90 mi easy
    Tempo: 1.97 mi @ 6:26/mi (HR Avg 165, HR Max 174)

  9. David McMillion says:

    Awsome pic! Hard to believe Dr. Hayley White was my medical student many years ago! Yesterday took the Kermit Green Niner down Keiths Loop to the Flat Rock Connector and down to Flat Rock. Then Flat Rock toward Land Trust and up Toll Gate back to the park. WOOT!

  10. Jake Naumcheff Fan says:

    Amazing Pic. God is Good.

    Tough heavy OHS WOD for me today. One reason I made sure I came into class today to ensure a coach watched me and I had fellow CFHSV athletes to push me. Thanks teammates and coach.

    7 x 3 @ 315 w/chains every 1 min on the minute = Complete

    15min AMRAP
    7 PP 135
    10 OHS 135
    15 GHD sit ups
    RXd = 4rds + 22 reps

    30 Wallballs unbroken = complete used a 20lb slam ball

  11. Tracey says:


  12. James Stranahan says:

    Awesome Pic!

  13. Randy C says:

    What a great picture. We have an amazing God!

  14. Emily D. says:


    Great pic 🙂

  15. Erin B says:

    Great picture, Hayley! We had a beautiful view of the double rainbow at the 5:30 class yesterday 🙂

  16. Tracey says:

    165# deadlift with chains…3 every 2min. on the min. DONE

    CFHSV WOD: 4+10 @ 95# that was ruff on the shoulders.
    Immediately following with:
    30 unbroken 15# slam ball wall ball shots to 10′ target=1:59 ugh

    midline at open gym.