I Didn't Know

Didn't know they serviced Hawaii!

Hump...h!

Humpback Whales in Honolulu Harbor!

CPT's WOD

Dynamic Warmup
Row 50 Calories

Mobility
Burgener Warm Up

Strength
Push Press
3-3-3-3-3
Work up to a 3RM
(95-115-135-155-185x2)

METCON WOD:
2 six minute rounds of:

5L Pullups
10 Pushups
20 Double Unders
Max Reps 50lbs Kettlebell Swings (100)

CPT'S WOD

Dynamic Warmup:
Row 50 calories

Mobility:
3rds: Ring Row 7x, Ring Dip 7x, GHD Hip Extension

Strength WOD:
Weighted Pullups (20lbs KB)
3-3-3-3-3

METCON WOD:
Every Minute on the Minute, for 15 minutes
  Walking Lunge with 30lb KB in each hand 10x
   Pushups 5x
   Abmat Situp  Max reps
 

CPT'S WOD

5 Rounds
Deadlifts 6x          #135, 185, 185, 205, 225
High-pull 6x         #40, 50, 50, 60, 70
Front Squats 6x    #135, 185, 155, 155, 145
Push-jerks 6x       #95, 105, 135, 155, 165
Back squats 6x     #135, 185, 205, 225, 245

CPT's WOD

Crossfit: Family Style
So far I really like the military gym on Ft. Shafter.  They allow me to bring my two littleheads so my wife and I can do crossfit together.  They have a corner in the gymnasium with several pieces of crossfit equipment that allows me to put together an entire WOD and not have to leave that area in case I need to watch the boys. 

Todays WOD:
QuaDeath
AMRAP in 30 minutes
Wallball 20x 20/6#
Burpees 6x
Walking Lunge 60m
Sprint 60m

We did 4 rounds all while keeping a 3 y/o and 18 m/o out of trouble!  I'm pretty impressed the Mrs' effort and work.

CPT's WOD

Crossfit Endurance:
AMRAP in 60 minutes
Jog 3 min
Burpees 5x
Jump Tucks 5x
Push ups 5x
Squats 5x
Rest 2 minutes

10 rounds done with the wife and pushing a stroller!