Download Throwdown results.FINAL

Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 6:00, 7:00 pm sign-up

Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.

Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 20-dead-lifts, 10-hang power clean, 10-hang power snatch.

Strength: Dead-lifts, 1) 5x 75%, 2) 3 x 85%, 3) 1+ x 95%

WOD: Three Rounds of 800m run, 30-pull-ups, 30-Box Jumps (or lunges), 30-Sit ups. If your knees hurt from this many jumps do lunges instead.

Games: 24", GHD Sit-ups.

GWOD: Max pistols in 3:00

Stamina:1-mile run, Amrap in 15:00, 3-HSPU, 5-ring dips, 7-toes to bar, 1-mile run.

Endurance: 100 x 4-count flutter kicks, 100 x leg levers, 100 x sit-ups

Recovery: Seated forearm stretch, calf stretches, cobra stretch.

What an awesome event. I want to send a huge thank you to Dorothy, Irene, and Piilani for their tireless patience manning the administration of the event. A huge Bravo Zulu to Ron for coordinating the heats and the keeping the flow constant as well as the music. A large and gracious thank you to the judges who took time out of their lives to help us push the athletes to their limits. And finally the athletes, you make us all feel young and you inspired many with your complete devotion to our sport and you epitomize the very word passion. Good job and good luck in the future. See all of you again in June.