tag:blogger.com,1999:blog-12854406865115884002012-02-29T23:20:05.723-08:00CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.comBlogger7291100tag:blogger.com,1999:blog-1285440686511588400.post-14361963874071202292012-02-29T23:20:00.001-08:002012-02-29T23:20:05.734-08:00<div><p>Games wod #12.2<br>10 min <br>30 snatch (anyway) 75/45<br>30 snatch 135/75<br>30 snatch 165/100<br>Amrap snatch 210/120</p><br/><img src='http://lh6.ggpht.com/--s2d80w7c64/T08jIymfOyI/AAAAAAAABzA/orWl2DrxTuk/IMAG0230.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1436196387407120229?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-24177082847983258822012-02-28T21:51:00.001-08:002012-02-28T21:51:31.629-08:00<p><a href='http://lh5.ggpht.com/-Se2qKfYGx7g/T0284HrTpuI/AAAAAAAABy4/eStgqdeLzA4/IMAG0487.jpg'><img src='http://lh5.ggpht.com/-Se2qKfYGx7g/T0284HrTpuI/AAAAAAAABy4/eStgqdeLzA4/s400/IMAG0487.jpg' /></a></p>20 min AMRAP <br/> 15 1 arm kb Squats 53/35 <br/> 10 1 arm kb push press <br/> 5 kb thrusters <br/> 400 m run <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-2417708284798325882?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-37248997317963498122012-02-27T23:56:00.001-08:002012-02-27T23:56:45.279-08:00<p><a href='http://lh6.ggpht.com/-jMNd8HGISNw/T0yIuLyxG7I/AAAAAAAAByw/oQ06fTsjdi4/IMAG0486.jpg'><img src='http://lh6.ggpht.com/-jMNd8HGISNw/T0yIuLyxG7I/AAAAAAAAByw/oQ06fTsjdi4/s400/IMAG0486.jpg' /></a></p>5 Rounds <br/> 150m Run <br/> 10 Front Squats 155/105 <br/> 6 Muscle Ups<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3724899731796349812?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-31192940418650334912012-02-26T20:05:00.001-08:002012-02-26T20:05:21.590-08:00<div><p>Games wod #1 <br>7 min amrap <br>Burpees </p><br/><img src='http://lh3.ggpht.com/-y1Gg6r9Xo04/T0sA9Nrnp6I/AAAAAAAAByg/HBSUbnoLG64/IMAG0218.png' /><br/><img src='http://lh6.ggpht.com/-UB0cM3kYmSI/T0sA_1y7CPI/AAAAAAAAByo/gDEesSeI4dg/IMAG0213.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3119294041865033491?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-9604311618575372692012-02-24T23:40:00.001-08:002012-02-24T23:40:00.434-08:00<div><p>Partner wod <br>20min amrap <br>20 sandbag power cleans 90/45<br>40 sandbag push press<br>60 sand bag deadlifts </p><br/><img src='http://lh4.ggpht.com/-xAKt1snLyLI/T0iQTXDulmI/AAAAAAAAByY/4dwNZ4UjoIY/IMAG0212.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-960431161857537269?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-61425324406198651482012-02-23T22:26:00.001-08:002012-02-23T22:26:38.563-08:00<p><a href='http://lh5.ggpht.com/-xJ6tGKPGfFs/T0ctmnDPjHI/AAAAAAAAByQ/WfeKqXswUaY/IMAG0483.jpg'><img src='http://lh5.ggpht.com/-xJ6tGKPGfFs/T0ctmnDPjHI/AAAAAAAAByQ/WfeKqXswUaY/s400/IMAG0483.jpg' /></a></p>15 min AMRAP <br/> 5 pull ups <br/> 10 power cleans 135/95 <br/> 15 push jerks 135/95<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6142532440619865148?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-56609298490063182922012-02-21T22:38:00.001-08:002012-02-21T22:38:53.014-08:00<p><a href='http://lh4.ggpht.com/-K_MERAKzBNk/T0SNb8IAN7I/AAAAAAAAByA/Uq9L-G-0EzI/IMAG0479.jpg'><img src='http://lh4.ggpht.com/-K_MERAKzBNk/T0SNb8IAN7I/AAAAAAAAByA/Uq9L-G-0EzI/s400/IMAG0479.jpg' /></a></p>21-15-9 <br/> Power cleans 115/75 <br/> Thrusters 115/75<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5660929849006318292?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-66553048947088796462012-02-21T13:45:00.001-08:002012-02-21T13:45:42.363-08:00<p><a href='http://lh4.ggpht.com/-ahVWtlQ_-hA/T0QQgq_9sLI/AAAAAAAABx4/1TtlwvEx1E8/IMAG0477.jpg'><img src='http://lh4.ggpht.com/-ahVWtlQ_-hA/T0QQgq_9sLI/AAAAAAAABx4/1TtlwvEx1E8/s400/IMAG0477.jpg' /></a></p>Not so Great 5k run <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6655304894708879646?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-394658493088918982012-02-18T14:34:00.001-08:002012-02-18T14:34:58.434-08:00<div><p>20 min amrap <br>400m run <br>5 sand bag to shoulder 135/90<br>10 Turkish get ups with sand bag<br>15 sand bag squats <br>400m sand bag carry run </p><br/><img src='http://lh3.ggpht.com/-we9cySDkuDg/T0Anc41jlgI/AAAAAAAABxo/aG507KDZEKs/IMAG0210.png' /><br/><img src='http://lh5.ggpht.com/-L3W75ZkBQJw/T0Anj-V9i5I/AAAAAAAABxw/srve6KVExrs/IMAG0208.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-39465849308891898?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com1tag:blogger.com,1999:blog-1285440686511588400.post-51506628477886148352012-02-18T00:38:00.001-08:002012-02-18T00:38:03.469-08:00<div><p>Partner wod <br>"Mary"</p><br/><img src='http://lh6.ggpht.com/-NxEeHShV9Lc/Tz9jaTNJkKI/AAAAAAAABxY/GeF5m7Ma8Gc/IMAG0207.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5150662847788614835?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-14886926821978427692012-02-17T00:20:00.001-08:002012-02-17T00:20:51.126-08:00<p><a href='http://lh4.ggpht.com/-XljsvjpexWc/Tz4N3_BufAI/AAAAAAAABxQ/AanR8xGUpsc/IMAG0476.jpg'><img src='http://lh4.ggpht.com/-XljsvjpexWc/Tz4N3_BufAI/AAAAAAAABxQ/AanR8xGUpsc/s400/IMAG0476.jpg' /></a></p>4 Rounds <br/> 800m Run <br/> 1 Deadlift @ 90% of 1RM <br/> 5 HSPU <br/> <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1488692682197842769?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-61637993579812289472012-02-15T22:17:00.001-08:002012-02-15T22:17:15.318-08:00<div><p>5 rounds <br>400m run <br>15 push press @50% <br>5 muscle ups </p><br/><img src='http://lh5.ggpht.com/-UF9QY25IvnE/TzyfYxoRA5I/AAAAAAAABxA/IfeAnxfKVdg/IMAG0206.png' /><br/><img src='http://lh6.ggpht.com/-tL0ra0CkHnM/TzyfaaDMnmI/AAAAAAAABxI/VEeDBMndM3I/IMAG0205.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6163799357981228947?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-85622841896734078412012-02-14T23:06:00.001-08:002012-02-14T23:06:37.332-08:00<p><a href='http://lh4.ggpht.com/-gPofyt9eFpc/TztZZ19JgDI/AAAAAAAABww/J3GYeRjsK_g/IMAG0474.jpg'><img src='http://lh4.ggpht.com/-gPofyt9eFpc/TztZZ19JgDI/AAAAAAAABww/J3GYeRjsK_g/s400/IMAG0474.jpg' /></a></p><p><a href='http://lh4.ggpht.com/-mWGopPqP7oQ/TztZeRH3U8I/AAAAAAAABw4/4q4kxQVj_Qg/IMAG0475.jpg'><img src='http://lh4.ggpht.com/-mWGopPqP7oQ/TztZeRH3U8I/AAAAAAAABw4/4q4kxQVj_Qg/s400/IMAG0475.jpg' /></a></p>20 Min AMRAP <br/> 5 Back Squats 50% of 1RM <br/> 10 Burpees <br/> 15 Pullups<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-8562284189673407841?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-28813630320433374132012-02-13T22:32:00.001-08:002012-02-13T22:32:21.036-08:00<div><p>10min 1 rm cleans <br>Then <br>EMOM clean n jerks @50% <br>250 double unders </p><br/><img src='http://lh4.ggpht.com/-bZoEq7aFlko/Tzn_7fGhHvI/AAAAAAAABwg/wkjzDqpcdn8/IMAG0201.png' /><br/><img src='http://lh4.ggpht.com/-4yL0_-bWgW4/Tzn_82Y_HdI/AAAAAAAABwo/NidnyOlVWww/IMAG0199.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-2881363032043337413?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-55940048947068849262012-02-10T23:42:00.001-08:002012-02-10T23:42:26.235-08:00<div><p>Partner wod <br>100 double unders <br>100 sit ups <br>Decrease by 10s </p><br/><img src='http://lh5.ggpht.com/-o-wdyrII-t0/TzYb3J8yHZI/AAAAAAAABwQ/qgfBTy0Ikj8/IMAG0184.png' /><br/><img src='http://lh4.ggpht.com/-sSlS-kNEDts/TzYb4MQhjSI/AAAAAAAABwY/uXl12XgtHI4/IMAG0185.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5594004894706884926?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-75279990847327116972012-02-10T15:36:00.001-08:002012-02-10T15:36:40.410-08:00<div><p>2 Min Bear Trap 155/105<br>4 Min Cindy<br>6 Min DT</p><br/><img src='http://lh5.ggpht.com/-Bn7PQqKxvBE/TzWqBvztXoI/AAAAAAAABwA/vAqi9F9v9U8/IMAG0181.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7527999084732711697?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-72253270805743303652012-02-08T22:23:00.001-08:002012-02-08T23:48:50.013-08:00<p><a href='http://lh3.ggpht.com/-YOZhGlmhLm0/TzNmWjiVVYI/AAAAAAAABvw/LhGSqWCBcAM/IMAG0473.jpg'><img src='http://lh3.ggpht.com/-YOZhGlmhLm0/TzNmWjiVVYI/AAAAAAAABvw/LhGSqWCBcAM/s400/IMAG0473.jpg' /></a></p>5 min AMRAP <br />2 muscle up <br />4 handstand push ups <br />6 kettle bell swings 2/1.25 pood <br />Then row 2.5k<br /><div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7225327080574330365?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-73299423770281631252012-02-06T22:36:00.001-08:002012-02-06T22:36:07.551-08:00<p><a href='http://lh3.ggpht.com/-RlXH7A7urbA/TzDGUvU8kmI/AAAAAAAABvo/YQHMtOZxk4g/IMAG0471.jpg'><img src='http://lh3.ggpht.com/-RlXH7A7urbA/TzDGUvU8kmI/AAAAAAAABvo/YQHMtOZxk4g/s400/IMAG0471.jpg' /></a></p>7min AMRAP <br/> 3 Thrusters 100/65 <br/> 3 chest to bar pull ups <br/> Increase by 3's <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7329942377028163125?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-66829296770113605272012-02-06T00:05:00.001-08:002012-02-06T00:05:48.847-08:00<p><a href='http://lh4.ggpht.com/-Ay9Ca4wnP64/Ty-J2f-TmCI/AAAAAAAABvg/Z9a1tvKTB9Y/IMAG0470.jpg'><img src='http://lh4.ggpht.com/-Ay9Ca4wnP64/Ty-J2f-TmCI/AAAAAAAABvg/Z9a1tvKTB9Y/s400/IMAG0470.jpg' /></a></p>3 rounds (5min cap) <br/> 10 Deadlifts 275/185 <br/> 50 double Unders <br/> then <br/> 30 handstand push ups <br/> 40 pull ups <br/> 50 Kettlebell swings 1.5/1 pood <br/> 60 sit ups <br/> 70 Burpees <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6682929677011360527?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-73423569083832985272012-02-03T23:46:00.001-08:002012-02-03T23:46:20.245-08:00<div><p>Partner FGB!! 5 rounds </p><br/><img src='http://lh4.ggpht.com/-WjTwgsZEr8E/TyziSlqpFyI/AAAAAAAABvY/ZAtaEBGlajU/IMAG0172.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7342356908383298527?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-37012061671353521872012-02-01T01:31:00.003-08:002012-02-01T01:31:38.753-08:00<p><a href='http://lh6.ggpht.com/-9jkpm5p-Tvs/TykGcM2I_7I/AAAAAAAABvI/Ji9XGrddIaE/IMAG0462.jpg'><img src='http://lh6.ggpht.com/-9jkpm5p-Tvs/TykGcM2I_7I/AAAAAAAABvI/Ji9XGrddIaE/s400/IMAG0462.jpg' /></a></p><p><a href='http://lh4.ggpht.com/-momEGWdjDiA/TykGd7N_ExI/AAAAAAAABvQ/zLncCZ0pB7w/IMAG0461.jpg'><img src='http://lh4.ggpht.com/-momEGWdjDiA/TykGd7N_ExI/AAAAAAAABvQ/zLncCZ0pB7w/s400/IMAG0461.jpg' /></a></p>10 Min AMRAP Progressive <br/> 1 C&J 185/125 <br/> 1 Muscle Up <br/> Add 1 Each Round<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3701206167135352187?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-59138815871029067772012-02-01T01:31:00.001-08:002012-02-01T01:31:18.422-08:00<p><a href='http://lh6.ggpht.com/-s_liLeq3Lu4/TykGWaz3PkI/AAAAAAAABu4/f7ZONtpGoVU/IMAG0462.jpg'><img src='http://lh6.ggpht.com/-s_liLeq3Lu4/TykGWaz3PkI/AAAAAAAABu4/f7ZONtpGoVU/s400/IMAG0462.jpg' /></a></p><p><a href='http://lh3.ggpht.com/-2IjFC0i8LgI/TykGYk7nZjI/AAAAAAAABvA/dzGHRuIt_jM/IMAG0461.jpg'><img src='http://lh3.ggpht.com/-2IjFC0i8LgI/TykGYk7nZjI/AAAAAAAABvA/dzGHRuIt_jM/s400/IMAG0461.jpg' /></a></p>10 Min AMRAP Progressive <br/> 1 C&J 185/125 <br/> 1 Muscle Up <br/> Add 1 Each Round <br/> <br/> Congratulations and welcome to group January 2012 Fundies!<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5913881587102906777?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-50250228360485487192012-01-30T22:16:00.001-08:002012-01-30T22:16:39.934-08:00<p><a href='http://lh5.ggpht.com/-elGqX8KGavY/TyeHQ_JehzI/AAAAAAAABuw/1hEd4pP2_-0/IMAG0459.jpg'><img src='http://lh5.ggpht.com/-elGqX8KGavY/TyeHQ_JehzI/AAAAAAAABuw/1hEd4pP2_-0/s400/IMAG0459.jpg' /></a></p>20min AMRAP <br/> 5 power cleans 145/100 <br/> 10 toes to bar <br/> 15 wall balls 20/14<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5025022836048548719?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-15022332955177358932012-01-28T14:29:00.001-08:002012-01-28T14:29:24.738-08:00<p><a href='http://lh6.ggpht.com/-ufqbdFmfkoc/TyR2v3k27CI/AAAAAAAABuo/vlkPfKQk1_k/IMAG0454.jpg'><img src='http://lh6.ggpht.com/-ufqbdFmfkoc/TyR2v3k27CI/AAAAAAAABuo/vlkPfKQk1_k/s400/IMAG0454.jpg' /></a></p>10 Min AMRAP <br/> 60 Bar Facing Burpees <br/> 30 OHS 120/90 <br/> 10 Muscle Ups <br/> Then <br/> 400m Buddy Carry <br/> 400 Doubles<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1502233295517735893?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-86078512148710914492012-01-27T23:28:00.001-08:002012-01-27T23:28:22.239-08:00<div><p>Partner WOD <br>Max sit up <br>50m crab walk </p><br/><img src='http://lh5.ggpht.com/-cUuykyByvP4/TyOjjO7Vm_I/AAAAAAAABuY/LFFpfzWDjnU/IMAG0158.png' /><br/><img src='http://lh3.ggpht.com/-1VCe9-y-M_Y/TyOjlE0PB2I/AAAAAAAABug/PJ2LOuMRTXk/IMAG0157.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-8607851214871091449?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-13813647076527612332012-01-26T23:13:00.001-08:002012-01-26T23:13:34.763-08:00<p><a href='http://lh3.ggpht.com/-9zMwobCWLKw/TyJOmjy-xxI/AAAAAAAABuQ/RTSPPNy0uhY/IMAG0453.jpg'><img src='http://lh3.ggpht.com/-9zMwobCWLKw/TyJOmjy-xxI/AAAAAAAABuQ/RTSPPNy0uhY/s400/IMAG0453.jpg' /></a></p>50 wall balls 20/14 <br/> 40 toes to bar <br/> 30 Thrusters 135/95 <br/> 20 Deadlifts135/95 <br/> 10 muscle ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1381364707652761233?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-82379107642853389352012-01-25T20:16:00.001-08:002012-01-25T20:16:31.563-08:00<div><p>800m run <br>5 back squat 315/200<br>1000m row <br>5 deadlifts <br>315/200<br>100 double unders </p><br/><img src='http://lh4.ggpht.com/-OM5gYfcxxNY/TyDTkNW3FmI/AAAAAAAABuA/lFMIOhX8gEM/IMAG0154.png' /><br/><img src='http://lh3.ggpht.com/-Mbv2rEcT0ZA/TyDTnQz5SuI/AAAAAAAABuI/HgLMEm8k-m8/IMAG0156.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-8237910764285338935?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-2834467198297196722012-01-24T22:24:00.001-08:002012-01-24T22:24:07.052-08:00<div><p>20 min<br>EMOM 10 PULL UPS, 10 PUSH UPS </p><br/><img src='http://lh6.ggpht.com/-ApCbJZAaT4E/Tx-gBeFlunI/AAAAAAAABt4/Jz0IF6135mc/IMAG0150.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-283446719829719672?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-26023421433830422812012-01-24T01:18:00.001-08:002012-01-24T01:18:56.529-08:00<p><a href='http://lh5.ggpht.com/-KtUB0I5xCDY/Tx53fJWe-gI/AAAAAAAABtw/ROY8dSbkdog/IMAG0452.jpg'><img src='http://lh5.ggpht.com/-KtUB0I5xCDY/Tx53fJWe-gI/AAAAAAAABtw/ROY8dSbkdog/s400/IMAG0452.jpg' /></a></p>10 Min AMRAP <br/> 60 Bar Facing Burpees <br/> 30 OHS 120/90 <br/> 10 Muscle Ups<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-2602342143383042281?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-11721310116115234532012-01-22T19:20:00.001-08:002012-01-22T19:20:17.817-08:00<p><a href='http://lh5.ggpht.com/-EYs5zpWWD6Q/TxzR7ItwdtI/AAAAAAAABto/vF_oxXyQe3o/IMAG0451.jpg'><img src='http://lh5.ggpht.com/-EYs5zpWWD6Q/TxzR7ItwdtI/AAAAAAAABto/vF_oxXyQe3o/s400/IMAG0451.jpg' /></a></p>Congrats! You are now officially Kettlebell certified! Spread your knowledge. <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1172131011611523453?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-5218316392151620312012-01-21T14:20:00.001-08:002012-01-21T14:21:58.101-08:00<div><p>1/21/12<br>Getting our learn on! Good luck Travis, Don, Kat, Michele, Tony C, and Sarah on your certification! You are that much of a smarter, more efficient, and better athlete and coach! </p><br/><img src='http://lh5.ggpht.com/-lBr5D3x1SbA/Txs6I_q6SOI/AAAAAAAABtY/WTqt1sQZsYE/IMAG0139.png' /><br/><img src='http://lh4.ggpht.com/-AbqH3TNRUuQ/Txs6NzBN-AI/AAAAAAAABtg/OdDuJHzwLi0/IMAG0143.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-521831639215162031?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-40439138933571279702012-01-21T12:25:00.001-08:002012-01-21T12:25:36.264-08:00<div><p>10min amrap <br>Partner WOD<br>Total score ground to overhead. Any style 165/110</p><br/><img src='http://lh5.ggpht.com/-RwC6tPEvd8E/TxsfO2JmBVI/AAAAAAAABtQ/qOqFogFV-CI/IMAG0135.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-4043913893357127970?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-37946345949031743502012-01-19T22:24:00.001-08:002012-01-19T22:24:02.211-08:00<p><a href='http://lh6.ggpht.com/-UVq8F2jYL6o/TxkIe08dtpI/AAAAAAAABtI/vE8YKdMhFAI/IMAG0450.jpg'><img src='http://lh6.ggpht.com/-UVq8F2jYL6o/TxkIe08dtpI/AAAAAAAABtI/vE8YKdMhFAI/s400/IMAG0450.jpg' /></a></p>21-15-9 <br/> Bumper thrusters 45/35 <br/> Chest to bar pull ups <br/> 150m bear crawl in between rounds <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3794634594903174350?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-49231512242922300942012-01-19T01:56:00.001-08:002012-01-19T01:56:16.632-08:00<p><a href='http://lh6.ggpht.com/-_69RKx1WlD4/TxfovGlqYEI/AAAAAAAABtA/2C37I5EW2og/IMAG0449.jpg'><img src='http://lh6.ggpht.com/-_69RKx1WlD4/TxfovGlqYEI/AAAAAAAABtA/2C37I5EW2og/s400/IMAG0449.jpg' /></a></p>15 Min AMRAP <br/> 100 Doubles <br/> 10 Burpees<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-4923151224292230094?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-7197125024234144652012-01-17T22:26:00.001-08:002012-01-17T22:26:33.168-08:00<div><p>30 power clean &amp; jerks 225/155<br>1 mile run </p><br/><img src='http://lh4.ggpht.com/-uJ-ECZcZ7qw/TxZmD3--KUI/AAAAAAAABsw/rgKNM8muuyc/IMAG0124.png' /><br/><img src='http://lh4.ggpht.com/-rUHjn9HJUQA/TxZmFiinkwI/AAAAAAAABs4/IfHAS7vMpqA/IMAG0128.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-719712502423414465?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-52345856586459615462012-01-16T22:08:00.001-08:002012-01-16T22:08:38.097-08:00<p><a href='http://lh3.ggpht.com/-KS8p39c-El8/TxUQYkKHc-I/AAAAAAAABso/cVAVoiPaq7g/IMAG0448.jpg'><img src='http://lh3.ggpht.com/-KS8p39c-El8/TxUQYkKHc-I/AAAAAAAABso/cVAVoiPaq7g/s400/IMAG0448.jpg' /></a></p>50 toes to bar <br/> 40 box jumps 24/20 <br/> 30 bar facing Burpees <br/> 20 Sumo Deadlift high pull 95/65 <br/> 10 overhead squat <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5234585658645961546?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-39756679012850116712012-01-13T23:30:00.001-08:002012-01-13T23:30:07.421-08:00<div><p>30 min amrap <br>Partner wod <br>9 deadlifts 155/95<br>12 hand release push ups <br>15 box jumps 24/20</p><br/><img src='http://lh5.ggpht.com/-qy__zUXZvZg/TxEu8XQicKI/AAAAAAAABsY/MOFhvqm4Uo8/IMAG0109.png' /><br/><img src='http://lh6.ggpht.com/-Z1N1wtfsxmU/TxEu_b-r5_I/AAAAAAAABsg/s4TysnNvqSU/IMAG0108.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3975667901285011671?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-74116009858643952692012-01-11T22:30:00.001-08:002012-01-11T22:30:04.205-08:00<div><p>10 cleans 135/95<br>20 push jerks<br>30 snatches<br>40 overhead squats <br>50 double unders <br></p><br/><img src='http://lh6.ggpht.com/-8fr2rW1Fl0U/Tw594NtHDeI/AAAAAAAABsI/iluLexW0Oh4/IMAG0104.png' /><br/><img src='http://lh5.ggpht.com/-E7fZEZDvapQ/Tw596U7Ny-I/AAAAAAAABsQ/vMswnUMC6aE/IMAG0103.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7411600985864395269?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-39353480509468931342012-01-10T22:28:00.001-08:002012-01-10T22:28:46.570-08:00<div><p>Farewell Collins.. We will miss you both!! </p><p>Row 5k <br></p><br/><img src='http://lh5.ggpht.com/-9j7PTJJtYdE/Tw0sFfeS19I/AAAAAAAABr4/MjF0QddrHT4/IMAG0098.png' /><br/><img src='http://lh5.ggpht.com/-yjsMwRDzkTQ/Tw0sHOfzvCI/AAAAAAAABsA/moSWlUJEX8U/IMAG0092.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3935348050946893134?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-84613873129512251112012-01-09T23:52:00.001-08:002012-01-09T23:52:32.333-08:00<div><p>WOD Club Open WOD 2<br>Bear Trap<br>2 Min AMRAP<br>1 Deadlift<br>1 Power Clean<br>1 Front Squat<br>1 Push Press<br>1 Back Squat<br>1 Push Press (behind neck)</p><br/><img src='http://lh4.ggpht.com/-RBiVQDyuziw/TwvuPhSmkPI/AAAAAAAABrw/vFPhXALtBN8/IMAG0089.png' /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-8461387312951225111?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-73588653559995845372012-01-08T21:31:00.000-08:002012-01-08T21:31:08.244-08:00Great work and congratulations to our newly L1 Certified Ohana!<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-SlsvSb2nQz0/Twp6tS5I9uI/AAAAAAAABro/Bv1t524kAjo/s1600/Cert.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="138" width="400" src="http://2.bp.blogspot.com/-SlsvSb2nQz0/Twp6tS5I9uI/AAAAAAAABro/Bv1t524kAjo/s400/Cert.jpg" /></a></div><br />Alika, Keoni, Mom, Will J., Rob F., Kat, Jordan H. & Alex<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7358865355999584537?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-75135731081121551312012-01-07T15:00:00.001-08:002012-01-07T15:00:09.139-08:00<p><a href='http://lh4.ggpht.com/-f7_T2yeO_Ok/TwjOdLtvMJI/AAAAAAAABrc/mqM-B8hmHGQ/IMAG0446.jpg'><img src='http://lh4.ggpht.com/-f7_T2yeO_Ok/TwjOdLtvMJI/AAAAAAAABrc/mqM-B8hmHGQ/s400/IMAG0446.jpg' /></a></p>Double WOD day <br/> WOD #1-10 min AMRAP <br/> 50 kb swings 1.5/1 pood <br/> Then 5 chest to bar pull ups <br/> 10 hand release push ups <br/> 15 front Squats 115/75 <br/> WOD #2 - 10 min AMRAP <br/> 30 double Unders <br/> 15 power snatches 75/55 <br/> <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7513573108112155131?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-78958751586821694042012-01-06T22:21:00.001-08:002012-01-06T22:21:46.929-08:00<p><a href='http://lh5.ggpht.com/-q23z4ESok2k/TwfkbYBk8BI/AAAAAAAABrU/7Hjh-kaITBc/IMAG0445.jpg'><img src='http://lh5.ggpht.com/-q23z4ESok2k/TwfkbYBk8BI/AAAAAAAABrU/7Hjh-kaITBc/s400/IMAG0445.jpg' /></a></p><div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7895875158682169404?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-73748308034987099362012-01-06T00:19:00.001-08:002012-01-06T00:19:47.934-08:00<p><a href='http://lh5.ggpht.com/-tOI0lD5iQPM/Twaunk0MVtI/AAAAAAAABrM/hQiRLAQHj4I/IMAG0442.jpg'><img src='http://lh5.ggpht.com/-tOI0lD5iQPM/Twaunk0MVtI/AAAAAAAABrM/hQiRLAQHj4I/s400/IMAG0442.jpg' /></a></p>Run 5 k <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7374830803498709936?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-42749068958864853292012-01-05T00:59:00.001-08:002012-01-05T00:59:55.689-08:00<p><a href='http://lh5.ggpht.com/-TfQCezoksn0/TwVmec-C_YI/AAAAAAAABq8/TDoi3aBVv3c/IMAG0439.jpg'><img src='http://lh5.ggpht.com/-TfQCezoksn0/TwVmec-C_YI/AAAAAAAABq8/TDoi3aBVv3c/s400/IMAG0439.jpg' /></a></p><p><a href='http://lh6.ggpht.com/-0ecG6XQEFkw/TwVmiA8kchI/AAAAAAAABrE/Pb0_xpANFsw/IMAG0441.jpg'><img src='http://lh6.ggpht.com/-0ecG6XQEFkw/TwVmiA8kchI/AAAAAAAABrE/Pb0_xpANFsw/s400/IMAG0441.jpg' /></a></p>30min amrap <br/> 20 pistols (total) <br/> 30 box jumps 24/20 <br/> 40 grasshoppers <br/> 50 knees to elbows (rings)<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-4274906895886485329?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-13888703081805316532012-01-03T23:43:00.001-08:002012-01-03T23:43:19.394-08:00<p><a href='http://lh4.ggpht.com/-CU3fDFZiBnA/TwQC3M3nexI/AAAAAAAABqc/6yXG--rzdGo/IMAG0436.jpg'><img src='http://lh4.ggpht.com/-CU3fDFZiBnA/TwQC3M3nexI/AAAAAAAABqc/6yXG--rzdGo/s400/IMAG0436.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-5nAKewC_--w/TwQDAhauhQI/AAAAAAAABqk/lLlOZTkqwxI/IMAG0438.jpg'><img src='http://lh5.ggpht.com/-5nAKewC_--w/TwQDAhauhQI/AAAAAAAABqk/lLlOZTkqwxI/s400/IMAG0438.jpg' /></a></p>20 min AMRAP <br/> 15 SDHP 75/55 <br/> 15 push press 75/55 <br/> 15 weighted ab mat sit ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1388870308180531653?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-54886779967445901552012-01-02T22:57:00.001-08:002012-01-02T22:57:18.662-08:00<p><a href='http://lh6.ggpht.com/-7Z6DYerCUbM/TwKmyqv9qhI/AAAAAAAABqU/vnj0Ts1MxSI/IMAG0434.jpg'><img src='http://lh6.ggpht.com/-7Z6DYerCUbM/TwKmyqv9qhI/AAAAAAAABqU/vnj0Ts1MxSI/s400/IMAG0434.jpg' /></a></p>WOD Club #1 <br/> 10 Min AMRAP <br/> 5 Chest to Bar Pullups <br/> 10 Hand Release Pushups <br/> 15 Front Squats 115/75 <br/> Prior to pullups, 50 KB swings 53/35<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5488677996744590155?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com1tag:blogger.com,1999:blog-1285440686511588400.post-69644992635420784102011-12-15T22:26:00.001-08:002011-12-15T22:26:05.639-08:00<p><a href='http://lh4.ggpht.com/-sofJEN63aP8/TurkeKKxD2I/AAAAAAAABqM/EboEa5NOnHA/IMAG0427.jpg'><img src='http://lh4.ggpht.com/-sofJEN63aP8/TurkeKKxD2I/AAAAAAAABqM/EboEa5NOnHA/s400/IMAG0427.jpg' /></a></p>10min AMRAP <br/> 50 double Unders <br/> 10 Burpee pull up <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6964499263542078410?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com2tag:blogger.com,1999:blog-1285440686511588400.post-26912079525887373952011-12-14T23:38:00.001-08:002011-12-14T23:38:50.287-08:00<p><a href='http://lh4.ggpht.com/-Xcyec5rrHEY/Tumj6MuC5_I/AAAAAAAABp8/pdK1XLF_pi0/IMAG0425.jpg'><img src='http://lh4.ggpht.com/-Xcyec5rrHEY/Tumj6MuC5_I/AAAAAAAABp8/pdK1XLF_pi0/s400/IMAG0425.jpg' /></a></p><p><a href='http://lh4.ggpht.com/-h2EP2pHM6_4/TumkBpkY9SI/AAAAAAAABqE/PqV5gndOkeg/IMAG0426.jpg'><img src='http://lh4.ggpht.com/-h2EP2pHM6_4/TumkBpkY9SI/AAAAAAAABqE/PqV5gndOkeg/s400/IMAG0426.jpg' /></a></p>15 Rounds <br/> 250m Row <br/> 2 Min Intervals<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-2691207952588737395?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-22030943511058548972011-12-13T22:05:00.001-08:002011-12-13T22:05:00.353-08:00<p><a href='http://lh4.ggpht.com/-NzUccnPShYo/Tug8gsfR1eI/AAAAAAAABps/3M7kblXZdUQ/IMAG0422.jpg'><img src='http://lh4.ggpht.com/-NzUccnPShYo/Tug8gsfR1eI/AAAAAAAABps/3M7kblXZdUQ/s400/IMAG0422.jpg' /></a></p>5 Rounds <br/> 800m Run <br/> <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-2203094351105854897?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-14597415116690599672011-12-12T22:34:00.001-08:002011-12-12T22:34:58.027-08:00<p><a href='http://lh5.ggpht.com/-aFTVxvboF_4/TubyBnQco-I/AAAAAAAABpc/hc7jP_ov2-Y/IMAG0421.jpg'><img src='http://lh5.ggpht.com/-aFTVxvboF_4/TubyBnQco-I/AAAAAAAABpc/hc7jP_ov2-Y/s400/IMAG0421.jpg' /></a></p><p><a href='http://lh3.ggpht.com/-b4f8mOKWRsQ/TubyDRAHbXI/AAAAAAAABpk/vUdiDRmcQYo/IMAG0417.jpg'><img src='http://lh3.ggpht.com/-b4f8mOKWRsQ/TubyDRAHbXI/AAAAAAAABpk/vUdiDRmcQYo/s400/IMAG0417.jpg' /></a></p>"Amanda" <br/> 9-7-5 <br/> Snatch 135/95 <br/> Muscle Ups<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1459741511669059967?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-78175880445172670132011-12-10T14:40:00.001-08:002011-12-10T14:40:08.369-08:00<p><a href='http://lh6.ggpht.com/-MjbETKJ8OBg/TuPfni5MUeI/AAAAAAAABpM/lbm25svkR7k/IMAG0408.jpg'><img src='http://lh6.ggpht.com/-MjbETKJ8OBg/TuPfni5MUeI/AAAAAAAABpM/lbm25svkR7k/s400/IMAG0408.jpg' /></a></p><p><a href='http://lh3.ggpht.com/-YolyTx-76cg/TuPfwCTTMAI/AAAAAAAABpU/7tHE3ruYhoA/IMAG0411.jpg'><img src='http://lh3.ggpht.com/-YolyTx-76cg/TuPfwCTTMAI/AAAAAAAABpU/7tHE3ruYhoA/s400/IMAG0411.jpg' /></a></p>"D.T." <br/> 12 Deadlifts <br/> 9 Hang Power Cleans <br/> 6 Jerks <br/> 155/105<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7817588044517267013?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-75522411243246547162011-12-10T10:40:00.001-08:002011-12-10T10:40:54.116-08:00<p><a href='http://lh4.ggpht.com/-j2FHx6rh5j0/TuOnssIq8zI/AAAAAAAABpE/b1HhNXDjUMc/IMAG0407.jpg'><img src='http://lh4.ggpht.com/-j2FHx6rh5j0/TuOnssIq8zI/AAAAAAAABpE/b1HhNXDjUMc/s400/IMAG0407.jpg' /></a></p>Partner WOD <br/> 50 buddy sit up (each) <br/> 100 buddy Squats (each) <br/> 150m buddy carry (each)<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7552241124324654716?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-63679771849640535612011-12-07T10:04:00.001-08:002011-12-07T10:04:29.193-08:00<p><a href='http://lh5.ggpht.com/-s6tMfOlR5J4/Tt-qn3BuBdI/AAAAAAAABo0/_sG4QGEq1Ns/s512/IMAG0399.jpg'><img src='http://lh5.ggpht.com/-s6tMfOlR5J4/Tt-qn3BuBdI/AAAAAAAABo0/_sG4QGEq1Ns/s512/s400/IMAG0399.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-SMbvGEqGipE/Tt-qqeOQ3cI/AAAAAAAABo8/X2pmDjap1rQ/s512/IMAG0397.jpg'><img src='http://lh5.ggpht.com/-SMbvGEqGipE/Tt-qqeOQ3cI/AAAAAAAABo8/X2pmDjap1rQ/s512/s400/IMAG0397.jpg' /></a></p>20 Min AMRAP <br/> 5 Thrusters 135/95 <br/> 10 Power Cleans <br/> 15 Deadlifts<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6367977184964053561?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-39881137758601718062011-12-03T15:03:00.001-08:002011-12-03T15:03:25.817-08:00<p><a href='http://lh3.ggpht.com/-pULI-5Fek5M/Ttqqrt16d2I/AAAAAAAABok/xf4x83Bpovo/IMAG0387.jpg'><img src='http://lh3.ggpht.com/-pULI-5Fek5M/Ttqqrt16d2I/AAAAAAAABok/xf4x83Bpovo/s400/IMAG0387.jpg' /></a></p><p><a href='http://lh6.ggpht.com/-XZcEkA5XHnM/TtqqulcdvMI/AAAAAAAABos/AnB5wriFKHc/IMAG0391.jpg'><img src='http://lh6.ggpht.com/-XZcEkA5XHnM/TtqqulcdvMI/AAAAAAAABos/AnB5wriFKHc/s400/IMAG0391.jpg' /></a></p>"Kelly" <br/> 5 Rounds <br/> 400m Run <br/> 30 Box Jumps <br/> 30 Wall Balls<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3988113775860171806?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-69963675529810918252011-12-02T22:37:00.001-08:002011-12-02T22:37:59.015-08:00<p><a href='http://lh5.ggpht.com/-fX2J8sThGCo/TtnDwwQYjdI/AAAAAAAABoc/zE0qtFgX6_w/IMAG1305.jpg'><img src='http://lh5.ggpht.com/-fX2J8sThGCo/TtnDwwQYjdI/AAAAAAAABoc/zE0qtFgX6_w/s400/IMAG1305.jpg' /></a></p>Partner WOD <br/> 400m sled drag 95/65 <br/> 300 double Unders <br/> 200 bumper Thrusters 45/35 <br/> 100 Burpees <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6996367552981091825?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-85389922621270075252011-12-01T22:39:00.003-08:002011-12-01T22:39:31.042-08:00<p><a href='http://lh5.ggpht.com/-pLy28kSXhMM/TthylMNQ7iI/AAAAAAAABoU/ig1qft4ql80/IMAG1303.jpg'><img src='http://lh5.ggpht.com/-pLy28kSXhMM/TthylMNQ7iI/AAAAAAAABoU/ig1qft4ql80/s400/IMAG1303.jpg' /></a></p>5 rounds <br/> 5 back Squats 185/125 <br/> 10 toes to bar <br/> 15 Handstand push up <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-8538992262127007525?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-10728982997270803152011-12-01T22:39:00.001-08:002011-12-01T22:39:06.278-08:00<p><a href='http://lh6.ggpht.com/-Ynkm2PV7K3w/TthygKiRZDI/AAAAAAAABoM/AWzxdu3f2yM/IMAG1303.jpg'><img src='http://lh6.ggpht.com/-Ynkm2PV7K3w/TthygKiRZDI/AAAAAAAABoM/AWzxdu3f2yM/s400/IMAG1303.jpg' /></a></p>5 rounds <br/> 5 back Squats 185/125 <br/> 10 toes to bar <br/> 15 Handstand push up <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1072898299727080315?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-34474568637604688122011-11-30T22:11:00.001-08:002011-11-30T22:11:06.753-08:00<p><a href='http://lh6.ggpht.com/-NCVFaOUcEcE/TtcabfaV50I/AAAAAAAABn8/oTKLS8w6Xd8/IMAG1295.jpg'><img src='http://lh6.ggpht.com/-NCVFaOUcEcE/TtcabfaV50I/AAAAAAAABn8/oTKLS8w6Xd8/s400/IMAG1295.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-LIRXDmjizBg/TtcadCfpFFI/AAAAAAAABoE/82lDwuNzisE/IMAG1296.jpg'><img src='http://lh5.ggpht.com/-LIRXDmjizBg/TtcadCfpFFI/AAAAAAAABoE/82lDwuNzisE/s400/IMAG1296.jpg' /></a></p>Happy birthday Coach Noel!! <br/> Row 5k <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3447456863760468812?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-83357475949867886532011-11-29T23:48:00.001-08:002011-11-29T23:48:19.261-08:00<p><a href='http://lh3.ggpht.com/-tt6hiSV53uE/TtXfwH3dqnI/AAAAAAAABn0/bJ7RiPz_yeQ/IMAG1292.jpg'><img src='http://lh3.ggpht.com/-tt6hiSV53uE/TtXfwH3dqnI/AAAAAAAABn0/bJ7RiPz_yeQ/s400/IMAG1292.jpg' /></a></p>10 rounds <br/> 150 m sprint <br/> 10 wall balls 20/14 <br/> 10 Burpees <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-8335747594986788653?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-55707653274408587462011-11-28T22:56:00.001-08:002011-11-28T22:56:21.371-08:00<p><a href='http://lh5.ggpht.com/-gw29h7avg5M/TtSCERWHL9I/AAAAAAAABns/FqoGH_HGR2I/IMAG1284.jpg'><img src='http://lh5.ggpht.com/-gw29h7avg5M/TtSCERWHL9I/AAAAAAAABns/FqoGH_HGR2I/s400/IMAG1284.jpg' /></a></p>Daniel <br/> 50 pull ups <br/> 400m run <br/> 21 Thrusters 95/65 <br/> 800m run <br/> 21 Thrusters <br/> 400m run <br/> 50 pull ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5570765327440858746?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-79523933781960934642011-11-26T19:39:00.001-08:002011-11-26T19:39:38.596-08:00<p><a href='http://lh3.ggpht.com/-BUSnyks9Y8c/TtGw9yBKF4I/AAAAAAAABnk/qpQTAnh77ag/IMAG1280.jpg'><img src='http://lh3.ggpht.com/-BUSnyks9Y8c/TtGw9yBKF4I/AAAAAAAABnk/qpQTAnh77ag/s400/IMAG1280.jpg' /></a></p>EVA <br/> 5 rounds <br/> 800m run <br/> 30 Kb swings 2/1.5 <br/> 30 pull ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7952393378196093464?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-23383084104594311432011-11-26T19:34:00.001-08:002011-11-26T19:34:55.326-08:00<p><a href='http://lh5.ggpht.com/-_VX6ygaMe7c/TtGv1AgPo4I/AAAAAAAABnU/6-PS52bOoLQ/IMAG0364.jpg'><img src='http://lh5.ggpht.com/-_VX6ygaMe7c/TtGv1AgPo4I/AAAAAAAABnU/6-PS52bOoLQ/s400/IMAG0364.jpg' /></a></p><p><a href='http://lh6.ggpht.com/-fagnOMZXbMc/TtGv2ZsH7ZI/AAAAAAAABnc/5thDmEhnaaU/IMAG0362.jpg'><img src='http://lh6.ggpht.com/-fagnOMZXbMc/TtGv2ZsH7ZI/AAAAAAAABnc/5thDmEhnaaU/s400/IMAG0362.jpg' /></a></p>Partner WOD <br/> 30min AMRAP <br/> 1 mile run/"Mary"<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-2338308410459431143?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-30078807070817633402011-11-23T22:32:00.001-08:002011-11-23T22:32:31.861-08:00<p><a href='http://lh6.ggpht.com/-6l164EdHPcI/Ts3k-fKfTWI/AAAAAAAABnM/5QH9RmSgYho/IMAG0359.jpg'><img src='http://lh6.ggpht.com/-6l164EdHPcI/Ts3k-fKfTWI/AAAAAAAABnM/5QH9RmSgYho/s400/IMAG0359.jpg' /></a></p>5 rounds <br/> 20 power cleans 185/125 <br/> 100m run <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3007880707081763340?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-76049659553622069532011-11-23T22:31:00.001-08:002011-11-23T22:31:57.622-08:00<p><a href='http://lh4.ggpht.com/--zZSNRGOYvA/Ts3k1o-0szI/AAAAAAAABnE/ehwWj7URlYI/IMAG0359.jpg'><img src='http://lh4.ggpht.com/--zZSNRGOYvA/Ts3k1o-0szI/AAAAAAAABnE/ehwWj7URlYI/s400/IMAG0359.jpg' /></a></p>5 rounds <br/> 20 power cleans 185/125 <br/> 100m run <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7604965955362206953?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-9384655320017685392011-11-23T00:30:00.001-08:002011-11-23T00:30:49.604-08:00<p><a href='http://lh6.ggpht.com/-wOeROK6ODEM/TsyvJjOTIXI/AAAAAAAABm0/mEQu-frrBIM/IMAG1276.jpg'><img src='http://lh6.ggpht.com/-wOeROK6ODEM/TsyvJjOTIXI/AAAAAAAABm0/mEQu-frrBIM/s400/IMAG1276.jpg' /></a></p><p><a href='http://lh4.ggpht.com/-er-m-1ssWqg/TsyvNtidimI/AAAAAAAABm8/j463choYqbY/IMAG1277.jpg'><img src='http://lh4.ggpht.com/-er-m-1ssWqg/TsyvNtidimI/AAAAAAAABm8/j463choYqbY/s400/IMAG1277.jpg' /></a></p>Run 5k<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-938465532001768539?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-38088647378412242822011-11-21T22:50:00.003-08:002011-11-21T22:50:57.827-08:00<p><a href='http://lh4.ggpht.com/-1UrT1pxz35w/TstGQ-3tP6I/AAAAAAAABmk/pBf1CWffEQA/IMAG1274.jpg'><img src='http://lh4.ggpht.com/-1UrT1pxz35w/TstGQ-3tP6I/AAAAAAAABmk/pBf1CWffEQA/s400/IMAG1274.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-A7E-v-GGeFY/TstGTIU94NI/AAAAAAAABms/OsSE5XNewms/IMAG1275.jpg'><img src='http://lh5.ggpht.com/-A7E-v-GGeFY/TstGTIU94NI/AAAAAAAABms/OsSE5XNewms/s400/IMAG1275.jpg' /></a></p>JT <br/> 21-15-9 <br/> Handstand push ups <br/> Ring dips <br/> Push ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3808864737841224282?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-39800695741050241302011-11-21T22:50:00.001-08:002011-11-21T22:50:25.111-08:00<p><a href='http://lh5.ggpht.com/-JxGLJNzhQAI/TstGJOCFGBI/AAAAAAAABmU/Bo5XhoZDETU/IMAG1274.jpg'><img src='http://lh5.ggpht.com/-JxGLJNzhQAI/TstGJOCFGBI/AAAAAAAABmU/Bo5XhoZDETU/s400/IMAG1274.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-5ePo6bg8YPI/TstGLJPhOQI/AAAAAAAABmc/F6znh8TR9bc/IMAG1275.jpg'><img src='http://lh5.ggpht.com/-5ePo6bg8YPI/TstGLJPhOQI/AAAAAAAABmc/F6znh8TR9bc/s400/IMAG1275.jpg' /></a></p>JT <br/> 21-15-9 <br/> Handstand push ups <br/> Ring dips <br/> Push ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3980069574105024130?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-6076836694546351592011-11-18T22:54:00.001-08:002011-11-18T22:54:15.619-08:00<p><a href='http://lh4.ggpht.com/-dfJZtCdCUtQ/TsdSk85hAfI/AAAAAAAABmM/VWtCPXvX84s/IMAG1255.jpg'><img src='http://lh4.ggpht.com/-dfJZtCdCUtQ/TsdSk85hAfI/AAAAAAAABmM/VWtCPXvX84s/s400/IMAG1255.jpg' /></a></p>Partner WOD <br/> 100 snatches 135/95 <br/> 100 pistols <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-607683669454635159?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-27783049630429884942011-11-16T23:54:00.001-08:002011-11-16T23:54:05.125-08:00<p><a href='http://lh5.ggpht.com/-3kgqO5mnvwQ/TsS9l_lt_vI/AAAAAAAABmE/805acQiGRIU/IMAG0352.jpg'><img src='http://lh5.ggpht.com/-3kgqO5mnvwQ/TsS9l_lt_vI/AAAAAAAABmE/805acQiGRIU/s400/IMAG0352.jpg' /></a></p>21-18-15-12-9-6-3 <br/> LPull Ups <br/> 3-6-9-12-15-18-21 <br/> HSPU<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-2778304963042988494?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-72677660108698659692011-11-15T23:00:00.001-08:002011-11-15T23:00:20.452-08:00<p><a href='http://lh3.ggpht.com/-0Nhp-01Qb5s/TsNfftilz9I/AAAAAAAABl8/1Cy4tL1Og0I/IMAG1249.jpg'><img src='http://lh3.ggpht.com/-0Nhp-01Qb5s/TsNfftilz9I/AAAAAAAABl8/1Cy4tL1Og0I/s400/IMAG1249.jpg' /></a></p>500 m row <br/> 50 kettlebell swings 2/1.25pood <br/> 50 pull ups <br/> 500 double Unders <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7267766010869865969?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com1tag:blogger.com,1999:blog-1285440686511588400.post-62676259121401741392011-11-15T01:07:00.001-08:002011-11-15T01:07:52.904-08:00<p><a href='http://lh3.ggpht.com/-o0eY1TXkKhg/TsIr5Yvf-8I/AAAAAAAABl0/P3aO1dqYQqM/IMAG1245.jpg'><img src='http://lh3.ggpht.com/-o0eY1TXkKhg/TsIr5Yvf-8I/AAAAAAAABl0/P3aO1dqYQqM/s400/IMAG1245.jpg' /></a></p>Elizabeth <br/> 21-15-9 <br/> Cleans 135/95 <br/> Ring dips <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6267625912140174139?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-66559183664751688282011-11-12T14:17:00.001-08:002011-11-12T14:17:59.538-08:00<p><a href='http://lh6.ggpht.com/-h9mTC29hepc/Tr7wb5VMChI/AAAAAAAABlc/JH__DXzAZnA/IMAG1233.jpg'><img src='http://lh6.ggpht.com/-h9mTC29hepc/Tr7wb5VMChI/AAAAAAAABlc/JH__DXzAZnA/s400/IMAG1233.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-8GBZIAJPsDA/Tr7wiheUeCI/AAAAAAAABlk/b_aNgqQxUbc/IMAG1234.jpg'><img src='http://lh5.ggpht.com/-8GBZIAJPsDA/Tr7wiheUeCI/AAAAAAAABlk/b_aNgqQxUbc/s400/IMAG1234.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-Le-tBN8X5KM/Tr7wkxpT_AI/AAAAAAAABls/cGNCu3TsswY/IMAG1235.jpg'><img src='http://lh5.ggpht.com/-Le-tBN8X5KM/Tr7wkxpT_AI/AAAAAAAABls/cGNCu3TsswY/s400/IMAG1235.jpg' /></a></p>"Carse" <br/> 21-18-15-12-9-6-3 <br/> Full squat Clean 95/65 <br/> Double unders <br/> Deadlift 185/135 <br/> Box jumps 24/20 <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6655918366475168828?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-82546038034434024122011-11-12T00:32:00.001-08:002011-11-12T00:32:23.561-08:00<p><a href='http://lh3.ggpht.com/-Z6uSDPRtB1c/Tr4vDwiRBwI/AAAAAAAABlU/ixzgg40FIg8/IMAG1232.jpg'><img src='http://lh3.ggpht.com/-Z6uSDPRtB1c/Tr4vDwiRBwI/AAAAAAAABlU/ixzgg40FIg8/s400/IMAG1232.jpg' /></a></p>Happy Veteran's day <br/> Partner WOD <br/> Sled drag 200m <br/> Row for meters <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-8254603803443402412?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-9681131929243699762011-11-10T22:41:00.000-08:002011-11-10T22:42:00.137-08:00<p><a href='http://lh5.ggpht.com/-jdzVG-a8Ckg/TrzDtJXsr8I/AAAAAAAABlM/teLyKF2gR2A/IMAG1230.jpg'><img src='http://lh5.ggpht.com/-jdzVG-a8Ckg/TrzDtJXsr8I/AAAAAAAABlM/teLyKF2gR2A/s400/IMAG1230.jpg' /></a></p>15 rounds <br/> 150m run <br/> 10 back Squats 135/95 <br/> 10 pull ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-968113192924369976?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-55311809198047771982011-11-09T23:26:00.001-08:002011-11-09T23:26:11.814-08:00<p><a href='http://lh6.ggpht.com/-Oz9vbDIsysM/Trt8dU0tG5I/AAAAAAAABk8/8uIpjK4T1yQ/IMAG1226.jpg'><img src='http://lh6.ggpht.com/-Oz9vbDIsysM/Trt8dU0tG5I/AAAAAAAABk8/8uIpjK4T1yQ/s400/IMAG1226.jpg' /></a></p><p><a href='http://lh4.ggpht.com/-wX7HY36APfw/Trt8kJuM3LI/AAAAAAAABlE/mrPjXFiqDaI/IMAG1227.jpg'><img src='http://lh4.ggpht.com/-wX7HY36APfw/Trt8kJuM3LI/AAAAAAAABlE/mrPjXFiqDaI/s400/IMAG1227.jpg' /></a></p>30 min AMRAP <br/> 50 double Unders <br/> 20 deadlifts 315/225 <br/> 20 weighted sit ups 45/35<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5531180919804777198?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com1tag:blogger.com,1999:blog-1285440686511588400.post-33614251586757911812011-11-08T23:55:00.001-08:002011-11-08T23:55:35.306-08:00<p><a href='http://lh5.ggpht.com/-qGyNa2ey5Zs/Trox7IeuxyI/AAAAAAAABks/jZsozNj4Kzo/IMAG1220.jpg'><img src='http://lh5.ggpht.com/-qGyNa2ey5Zs/Trox7IeuxyI/AAAAAAAABks/jZsozNj4Kzo/s400/IMAG1220.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-u5Lm5QJiRks/Trox9PP-70I/AAAAAAAABk0/tDX_pxHI68c/IMAG1221.jpg'><img src='http://lh5.ggpht.com/-u5Lm5QJiRks/Trox9PP-70I/AAAAAAAABk0/tDX_pxHI68c/s400/IMAG1221.jpg' /></a></p>21-15-9 <br/> Squat snatches 135/95 <br/> Pull ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3361425158675791181?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com1tag:blogger.com,1999:blog-1285440686511588400.post-50567337578761034992011-11-07T23:15:00.001-08:002011-11-07T23:15:36.241-08:00<p><a href='http://lh6.ggpht.com/-9HLTV6wbdis/TrjXE5pOMzI/AAAAAAAABkk/unSbR3_gqBo/IMAG1215.jpg'><img src='http://lh6.ggpht.com/-9HLTV6wbdis/TrjXE5pOMzI/AAAAAAAABkk/unSbR3_gqBo/s400/IMAG1215.jpg' /></a></p>Diane <br/> 21-15-9 <br/> Deadlift 225/155 <br/> Handstand push ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5056733757876103499?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-60499218720604319292011-11-05T16:12:00.001-07:002011-11-05T16:12:02.315-07:00<p><a href='http://lh5.ggpht.com/-LBxF-q8KFCU/TrXCuymcYSI/AAAAAAAABkc/U3aE3JrCZOg/IMAG1209.jpg'><img src='http://lh5.ggpht.com/-LBxF-q8KFCU/TrXCuymcYSI/AAAAAAAABkc/U3aE3JrCZOg/s400/IMAG1209.jpg' /></a></p>Kelly <br/> 5 rounds <br/> 400m run <br/> 30 box jumps 20/24 <br/> 30 wall balls 14/20<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6049921872060431929?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-52134876503550925382011-11-05T00:39:00.001-07:002011-11-05T00:39:53.326-07:00<p><a href='http://lh5.ggpht.com/-uKLYCfupqEA/TrToOL9UqTI/AAAAAAAABkM/mIJCGVbcr8k/IMAG1205.jpg'><img src='http://lh5.ggpht.com/-uKLYCfupqEA/TrToOL9UqTI/AAAAAAAABkM/mIJCGVbcr8k/s400/IMAG1205.jpg' /></a></p><p><a href='http://lh6.ggpht.com/-n9x9wrNqEOg/TrToRQag84I/AAAAAAAABkU/3q7kQpmTbiU/IMAG1208.jpg'><img src='http://lh6.ggpht.com/-n9x9wrNqEOg/TrToRQag84I/AAAAAAAABkU/3q7kQpmTbiU/s400/IMAG1208.jpg' /></a></p>Partner WOD <br/> Cindy <br/> 20 min AMRAP <br/> 5 pull ups <br/> 10 push ups <br/> 15 Squats <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5213487650355092538?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-76282718898295309812011-11-03T00:56:00.001-07:002011-11-03T00:56:28.384-07:00<p><a href='http://lh4.ggpht.com/-677U2XesdR8/TrJJKLTxsjI/AAAAAAAABhg/EdvUrZ10B6s/IMAG1194.jpg'><img src='http://lh4.ggpht.com/-677U2XesdR8/TrJJKLTxsjI/AAAAAAAABhg/EdvUrZ10B6s/s400/IMAG1194.jpg' /></a></p><p><a href='http://lh4.ggpht.com/-W4F3RVCaKI4/TrJJF92WoPI/AAAAAAAABhY/DfGm_NY2dNk/IMAG1192.jpg'><img src='http://lh4.ggpht.com/-W4F3RVCaKI4/TrJJF92WoPI/AAAAAAAABhY/DfGm_NY2dNk/s400/IMAG1192.jpg' /></a></p>20 min AMRAP <br/> 10 toes 2 bar <br/> 20 wall balls 20/14 <br/> 30 power cleans 135/95 <br/> <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7628271889829530981?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-86233674070803880262011-10-31T23:39:00.001-07:002011-10-31T23:39:35.618-07:00<p><a href='http://lh3.ggpht.com/-z5JHx2oAVV4/Tq-UInM108I/AAAAAAAABf8/6ZyO_GtrJIc/IMAG0347.jpg'><img src='http://lh3.ggpht.com/-z5JHx2oAVV4/Tq-UInM108I/AAAAAAAABf8/6ZyO_GtrJIc/s400/IMAG0347.jpg' /></a></p>"Jackie" <br/> 1000m Row <br/> 50 Thrusters 45/35 <br/> 30 Pullups<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-8623367407080388026?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-36211434273130716552011-10-29T14:42:00.001-07:002011-10-29T14:42:22.712-07:00<p><a href='http://lh4.ggpht.com/-kZ-l12K6udI/Tqxy90_I6BI/AAAAAAAABfs/U-R-MoN9ZRM/IMAG1173.jpg'><img src='http://lh4.ggpht.com/-kZ-l12K6udI/Tqxy90_I6BI/AAAAAAAABfs/U-R-MoN9ZRM/s400/IMAG1173.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-KMktTWGOgDQ/TqxzN4wJ_QI/AAAAAAAABf0/rz0WTlUtKs4/IMAG1169.jpg'><img src='http://lh5.ggpht.com/-KMktTWGOgDQ/TqxzN4wJ_QI/AAAAAAAABf0/rz0WTlUtKs4/s400/IMAG1169.jpg' /></a></p>KALSU <br/> 100 Thrusters 135/95 <br/> 5 Burpees EMOM <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3621143427313071655?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-8493649770482379062011-10-29T10:54:00.001-07:002011-10-29T10:54:43.000-07:00<p><a href='http://lh6.ggpht.com/-F86rX75mrG0/Tqw9lGE5RHI/AAAAAAAABfc/6na-QZBJE0I/IMAG1168.jpg'><img src='http://lh6.ggpht.com/-F86rX75mrG0/Tqw9lGE5RHI/AAAAAAAABfc/6na-QZBJE0I/s400/IMAG1168.jpg' /></a></p><p><a href='http://lh3.ggpht.com/-LvvQrC1p2-4/Tqw92MPOqQI/AAAAAAAABfk/VqWjC-wY0xU/IMAG1164.jpg'><img src='http://lh3.ggpht.com/-LvvQrC1p2-4/Tqw92MPOqQI/AAAAAAAABfk/VqWjC-wY0xU/s400/IMAG1164.jpg' /></a></p>10 min AMRAP <br/> Partner WOD <br/> 5 cleans 95/65<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-849364977048237906?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-36478674912994184092011-10-27T23:35:00.001-07:002011-10-27T23:35:51.016-07:00<p><a href='http://lh3.ggpht.com/-SL-hSZNzpF0/TqpNPeEHteI/AAAAAAAABfM/T4wrmgBl3Hg/IMAG1161.jpg'><img src='http://lh3.ggpht.com/-SL-hSZNzpF0/TqpNPeEHteI/AAAAAAAABfM/T4wrmgBl3Hg/s400/IMAG1161.jpg' /></a></p><p><a href='http://lh4.ggpht.com/-GZf0KNVlRdE/TqpNQ4rm4KI/AAAAAAAABfU/63VlOIF7odo/IMAG1162.jpg'><img src='http://lh4.ggpht.com/-GZf0KNVlRdE/TqpNQ4rm4KI/AAAAAAAABfU/63VlOIF7odo/s400/IMAG1162.jpg' /></a></p>50,40,30,20,10 <br/> Deadlifts 135/95 <br/> Sit ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3647867491299418409?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-73725858395798780462011-10-26T23:50:00.003-07:002011-10-26T23:50:43.073-07:00<p><a href='http://lh3.ggpht.com/-3Egu8rqzx-Y/Tqj_PdlFnyI/AAAAAAAABfE/ZSy5f0Hc3q0/IMAG1159.jpg'><img src='http://lh3.ggpht.com/-3Egu8rqzx-Y/Tqj_PdlFnyI/AAAAAAAABfE/ZSy5f0Hc3q0/s400/IMAG1159.jpg' /></a></p>15 rounds <br/> 10 wall balls 20/14 <br/> 10 Burpees <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7372585839579878046?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-53446626176246350222011-10-26T23:50:00.001-07:002011-10-26T23:50:15.771-07:00<p><a href='http://lh5.ggpht.com/-FS6jrOQwL_A/Tqj_I1lZbAI/AAAAAAAABe8/RnnZkGy66qM/IMAG1159.jpg'><img src='http://lh5.ggpht.com/-FS6jrOQwL_A/Tqj_I1lZbAI/AAAAAAAABe8/RnnZkGy66qM/s400/IMAG1159.jpg' /></a></p>15 rounds <br/> 10 wall balls 20/14 <br/> 10 Burpees <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5344662617624635022?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-16547512750933850522011-10-26T00:45:00.001-07:002011-10-26T00:45:10.562-07:00<p><a href='http://lh6.ggpht.com/-C_YIW3HDlV0/Tqe6gt2MyRI/AAAAAAAABe0/2fzkVhg0FUc/IMAG1156.jpg'><img src='http://lh6.ggpht.com/-C_YIW3HDlV0/Tqe6gt2MyRI/AAAAAAAABe0/2fzkVhg0FUc/s400/IMAG1156.jpg' /></a></p>40 AMRAP <br/> 400m run <br/> Rest 2 min <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1654751275093385052?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-83705026297695068172011-10-25T00:47:00.001-07:002011-10-25T00:47:59.642-07:00<p><a href='http://lh4.ggpht.com/-g9CsUuIVbG8/TqZppKf1zjI/AAAAAAAABek/JjrYqzYg6Tw/IMAG1153.jpg'><img src='http://lh4.ggpht.com/-g9CsUuIVbG8/TqZppKf1zjI/AAAAAAAABek/JjrYqzYg6Tw/s400/IMAG1153.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-U-FH7IQ3v4w/TqZprEZ6RWI/AAAAAAAABes/MnZB4pTiGOE/IMAG1151.jpg'><img src='http://lh5.ggpht.com/-U-FH7IQ3v4w/TqZprEZ6RWI/AAAAAAAABes/MnZB4pTiGOE/s400/IMAG1151.jpg' /></a></p>"Helen" <br/> 3 rounds <br/> 400m run <br/> 21 kettlebell swings <br/> 12 pull ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-8370502629769506817?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-955614107444069412011-10-22T14:31:00.001-07:002011-10-22T14:31:34.341-07:00<p><a href='http://lh3.ggpht.com/-tC7UXbylEus/TqM2IKJP6DI/AAAAAAAABeU/BylEdYxuQd4/IMAG1136.jpg'><img src='http://lh3.ggpht.com/-tC7UXbylEus/TqM2IKJP6DI/AAAAAAAABeU/BylEdYxuQd4/s400/IMAG1136.jpg' /></a></p><p><a href='http://lh5.ggpht.com/-yDiGXMMt2eo/TqM2L3gWoMI/AAAAAAAABec/PnTplf_hp20/IMAG1140.jpg'><img src='http://lh5.ggpht.com/-yDiGXMMt2eo/TqM2L3gWoMI/AAAAAAAABec/PnTplf_hp20/s400/IMAG1140.jpg' /></a></p>"Tillman" <br/> 20 min AMRAP <br/> 7 Deadlifts 315/215 <br/> 200m shuttle Sprint <br/> 15 pull ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-95561410744406941?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-19353383724880083622011-10-22T14:30:00.001-07:002011-10-22T14:30:50.252-07:00<p><a href='http://lh6.ggpht.com/-dluWeruT2IE/TqM16UcxrqI/AAAAAAAABeE/B0xJuPsbpSY/IMAG1136.jpg'><img src='http://lh6.ggpht.com/-dluWeruT2IE/TqM16UcxrqI/AAAAAAAABeE/B0xJuPsbpSY/s400/IMAG1136.jpg' /></a></p><p><a href='http://lh4.ggpht.com/-9DmVviV-pXA/TqM2Bo62pHI/AAAAAAAABeM/eIqDlHJG7E8/IMAG1140.jpg'><img src='http://lh4.ggpht.com/-9DmVviV-pXA/TqM2Bo62pHI/AAAAAAAABeM/eIqDlHJG7E8/s400/IMAG1140.jpg' /></a></p>"Tillman" <br/> 20 min AMRAP <br/> 7 Deadlifts 315/215 <br/> 200m shuttle Sprint <br/> 15 pull ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1935338372488008362?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-65520159165384575802011-10-22T02:19:00.001-07:002011-10-22T02:19:46.541-07:00<p><a href='http://lh3.ggpht.com/-y-AlqcyTVtA/TqKKrtq6o4I/AAAAAAAABd8/23S7l9DBshw/IMAG1135.jpg'><img src='http://lh3.ggpht.com/-y-AlqcyTVtA/TqKKrtq6o4I/AAAAAAAABd8/23S7l9DBshw/s400/IMAG1135.jpg' /></a></p>12 min AMRAP <br/> 5 Burpees <br/> 5 pull ups <br/> 50 double Unders <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-6552015916538457580?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-75376271803208619042011-10-20T23:38:00.001-07:002011-10-20T23:38:00.419-07:00<p><a href='http://lh4.ggpht.com/-s756BJIY99Y/TqETQlzIYeI/AAAAAAAABd0/uSZtxaCrP10/IMAG1134.jpg'><img src='http://lh4.ggpht.com/-s756BJIY99Y/TqETQlzIYeI/AAAAAAAABd0/uSZtxaCrP10/s400/IMAG1134.jpg' /></a></p>Row 5K<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7537627180320861904?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-39465229358236984092011-10-19T23:32:00.001-07:002011-10-19T23:32:43.513-07:00<p><a href='http://lh3.ggpht.com/-LCPbwWnKp5w/Tp_AiHkfYGI/AAAAAAAABds/QAapRhMB2lA/IMAG1131.jpg'><img src='http://lh3.ggpht.com/-LCPbwWnKp5w/Tp_AiHkfYGI/AAAAAAAABds/QAapRhMB2lA/s400/IMAG1131.jpg' /></a></p>3 rounds <br/> 10 skin the cats <br/> 500m row <br/> 25 kettlebell swings 1.5/1 pood <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-3946522935823698409?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-22143523674430758712011-10-19T01:03:00.001-07:002011-10-19T01:03:19.154-07:00<p><a href='http://lh6.ggpht.com/-A9b3kfkCzHg/Tp6ENTXOvGI/AAAAAAAABdc/fUvdpmbJqAM/IMAG1126.jpg'><img src='http://lh6.ggpht.com/-A9b3kfkCzHg/Tp6ENTXOvGI/AAAAAAAABdc/fUvdpmbJqAM/s400/IMAG1126.jpg' /></a></p><p><a href='http://lh3.ggpht.com/-qanfLmWKYZU/Tp6EQSKTUlI/AAAAAAAABdk/uek2gW2MXKo/IMAG1127.jpg'><img src='http://lh3.ggpht.com/-qanfLmWKYZU/Tp6EQSKTUlI/AAAAAAAABdk/uek2gW2MXKo/s400/IMAG1127.jpg' /></a></p>4 rounds <br/> 25 ring push ups <br/> 25 Squats <br/> 25 sit ups <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-2214352367443075871?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-59331774184316042712011-10-18T02:19:00.001-07:002011-10-18T02:19:54.619-07:00<p><a href='http://lh6.ggpht.com/-4uT0Ev15ZSU/Tp1EtgjiOuI/AAAAAAAABdM/_orc0er0Q0Q/IMAG0343.jpg'><img src='http://lh6.ggpht.com/-4uT0Ev15ZSU/Tp1EtgjiOuI/AAAAAAAABdM/_orc0er0Q0Q/s400/IMAG0343.jpg' /></a></p>"Fran" <br/> 21-15-9 <br/> Thrusters 95/65 <br/> Pullups<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-5933177418431604271?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-71952620349814902072011-10-15T15:40:00.001-07:002011-10-15T15:40:14.846-07:00<p><a href='http://lh3.ggpht.com/-f5W7Rd7D01g/TpoLwZT_WEI/AAAAAAAABc8/v1Ijq4H3b6I/IMAG1122.jpg'><img src='http://lh3.ggpht.com/-f5W7Rd7D01g/TpoLwZT_WEI/AAAAAAAABc8/v1Ijq4H3b6I/s400/IMAG1122.jpg' /></a></p><p><a href='http://lh4.ggpht.com/-gJr5ii2oods/TpoLy5AKsiI/AAAAAAAABdE/5pqF6U1NUYI/IMAG1121.jpg'><img src='http://lh4.ggpht.com/-gJr5ii2oods/TpoLy5AKsiI/AAAAAAAABdE/5pqF6U1NUYI/s400/IMAG1121.jpg' /></a></p>Forrest <br/> 3 rounds <br/> 20 L pull ups <br/> 30 toes to bar <br/> 40 Burpees <br/> 800m run <div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7195262034981490207?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-11872600172459085192011-10-15T00:50:00.001-07:002011-10-15T00:50:43.361-07:00<p><a href='http://lh4.ggpht.com/-0qj4OyjCdRU/Tpk7TyoPD3I/AAAAAAAABc0/_vnRFLR4xtU/IMAG0342.jpg'><img src='http://lh4.ggpht.com/-0qj4OyjCdRU/Tpk7TyoPD3I/AAAAAAAABc0/_vnRFLR4xtU/s400/IMAG0342.jpg' /></a></p>Partner WOD <br/> 1000 Doubles <br/> 500 Burpees<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1187260017245908519?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-73590353718752608122011-10-14T14:04:00.001-07:002011-10-14T14:04:19.043-07:00<p><a href='http://lh6.ggpht.com/-hYVZNujR7UM/Tpijv3nOa7I/AAAAAAAABck/p-MzefMDLtM/IMAG1119.jpg'><img src='http://lh6.ggpht.com/-hYVZNujR7UM/Tpijv3nOa7I/AAAAAAAABck/p-MzefMDLtM/s400/IMAG1119.jpg' /></a></p><p><a href='http://lh5.ggpht.com/--skYTEgX7Kk/Tpijz3K99qI/AAAAAAAABcs/jz1q6tQ_jS8/IMAG1120.jpg'><img src='http://lh5.ggpht.com/--skYTEgX7Kk/Tpijz3K99qI/AAAAAAAABcs/jz1q6tQ_jS8/s400/IMAG1120.jpg' /></a></p>20min AMRAP <br/> Row 1250m <br/> 25 back Squats 135/95<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.6.7</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-7359035371875260812?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0tag:blogger.com,1999:blog-1285440686511588400.post-15871097333751076802011-10-13T02:28:00.001-07:002011-10-13T02:28:51.055-07:00<p><a href='http://lh3.ggpht.com/-mJsTgPY3XK8/TpavTlwimjI/AAAAAAAABcc/h0iaakomkyg/IMAG0341.jpg'><img src='http://lh3.ggpht.com/-mJsTgPY3XK8/TpavTlwimjI/AAAAAAAABcc/h0iaakomkyg/s400/IMAG0341.jpg' /></a></p>Run 5k<div style='clear: both; text-align: center; font-size: xx-small;'>Published with Blogger-droid v1.7.4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1285440686511588400-1587109733375107680?l=crossfitewabeach.blogspot.com' alt='' /></div>CrossFit Ewa Beachhttp://www.blogger.com/profile/07089976931749931092noreply@blogger.com0