8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility

A- WU- 3 Rounds of: 30 Seconds Max Reps Double Unders; 15 Seconds Rest/5 Each Unilateral Walking Lunge (20/12Kg)/15 USA K.B. Swing/2 Slow Skin The Cat (Tempo: Slow/Hold 3-5 Seconds in the German Hang) or 3 Rounds of: 30 Seconds Max Reps Double Unders;15 Seconds Rest/5 Each Unilateral Walking Lunge (16/8 Kg)/15 USA K.B. Swing/10 PVC Prone Pass Through

B- 8-10 Minutes To Warm Up Muscle Up/Pistol/Hang Power Clean (175/115) + Reebok CrossFit Regionals 2014 Event # 3- Nasty Girls V2= 3 RFT of: 50 Pistols (25 each leg alternating)/7 Ring Muscle Ups/10 Hang Power Clean -16 Minute Cap or 8-10 Minutes To Warm Up Ring Row (feet on low box)/Ring Dip (toes on 18″ box/forward to 47 seconds)/Walking Lunge/Hang Power Clean (95/65) + 3 RFT of: 50 Walking Lunge (25 each leg alternating)/7 Ring Row (feet elevated to 18″ box)/7 Ring Dip (toes resting on 18″ box /forward to 47 seconds)/10 Hang Power Clean (95/65) -16 Minute Cap

*C- HandStand Walk– 10 Minutes Accumulate Max Distance or Wall Walk– 3 EMOM For 10 Minutes

*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.

14 replies
  1. Matt H
    Matt H says:

    Dear Crossfit Family (longest message ever coming up),

    How fitting to write this when I’m the blog pic! My entire life I dreamed of moving to an island and that dream has finally come true. This island is called “Long” Island. Dana and I (and Penny) recently found a house and things progressed sooner than we had originally anticipated. We now live in this far away tropical place called Wantagh. I never thought the day would come where I wouldn’t be a regular member at my second home.

    In October 2013 my best friend Adam finally convinced me to try this workout I was making fun of him for doing for years. After a wall ball to the face and a 10 minute band assisted fran at 65# in the free class and then basics, I was hooked. It wasn’t just that I was getting stronger for the first time after years of pleateuing the gym, it was feeling that competitive spirit I hadn’t felt in years. I remember one of my first partner wods-I did a partner murph with this tall bearded dude named Dave who probably wears sunglasses when he sleeps. He would later become simply “Smanik” to me. Who would have thought the guy asking if I kept going outside to throw up between rounds during partner murph (which I lied and said I was just getting air) would later become someone I would always lose to by just 1 f’ing rep (no bitterness I swear).

    What in the world could get me up at 6am for a year straight other than having to pee during a bad hangover? This awesome shit called crossfit. Dana would think I was nuts when I told her “I have to wake up at 6am to go do a Russian based squat cycle with Chuck Norris”. But there was nothing better than those days of 7am with Chuck, Bowstead, Michaela and the crew. I saw Chuck hit his 300+ pound squat at that time, Michaela hit her first muscle ups and Bowstead count his reps by 2’s and declare victory on many wods.

    One day in the circle the question Dariel asked was “why do you crossfit”. I didn’t have a great answer at the time because I got distracted admiring my cool new socks, but now I think I have a better answer. Life is all about seeing what you’re made of. The day I finally find out my limit is the day I no longer serve a purpose. Crossfit is what constantly tests my limits, and shows me I’m capable of doing things I never thought possible. None of this is possible without the dedication of Coach Iz, Dariel, Tammy, Anthony, Marcos and Bailey.

    Anyway, I can type for hours about what 718 has done for me. I had just as much fun working out with the free classes on a Saturday (yes I did that many times) as I did with the freaks of nature on the comp team. Seeing people begin the transformation in the free class was the best part about crossfit to me. Thinking back, the workouts I remember most were the ones where I finished last (plenty to choose from) because those always ended with a circle of support cheering your name.

    Iz and Tammy we can’t thank you enough for having the guts to chase your dream and open 718. You guys are the heart and soul of 718 and every time we are there it feels like you care about us getting better just as much if not more than we do. Dana asked me once, why do you think Iz was cheering so much for her to get a few more reps in a wod. I told her he wasn’t just doing it to make you feel good he legitimately embraces the pain of every last rep with you. Tammy is the same way (although we all know she favors Dana over me) she’s always in your face and will not hesitate to suffer through the wod and lead by example. These are more than coaches these are mentors and friends.

    This isn’t goodbye from Matt, Dana and Penny Hanksta. We’ll be back to drop in as much as possible. In the meantime, we are wodding out at crossfit Hanksta (we legit made a garage box). Thank you all again for welcoming us to the 718 family.

    And don’t forget to make a Hanksta face next wod!

  2. Sam
    Sam says:

    That was such a warm goodbye, it doesn’t even feel like you’re going! What privilege to have worked out alongside you three! You will be missed Hanksta!

  3. EddieS
    EddieS says:

    Hanksta your the only guy I hated to lose too because I didnt want to hear your mouth when u won lol thanks for bringing out the competiveness in me and pushing me beyond my limits. You will be missed my brother. It seems like yesterday when I received the keys to my first house definetly a memory to cherish. Congrats and good luck.

  4. Coach Iz
    Coach Iz says:

    Congratulations Matt, Dana and Penny:)

    I’m going to miss ur energy Hanky and I am sad that you are leaving. Your friendly competitiveness pushed a bunch of people to work harder than they would have alone.
    On the other hand I am very happy for you and your family. I hope that you continue to find success and happiness in all that you do. Keep up the hard work (don’t lose your gainz).
    When you settle in make sure to invite us all for a house warming. Until then, drop in as often as possible and keep in touch. Good luck brother, your whole 718 fam got ur back!!

  5. Tammyli
    Tammyli says:

    Happy Friday!

    Matt/ Dana… Nothing but love for the two of you guys.. It wouldnt be the first time i lost athletes to the island of long…. We might have to open up an annex over there.

    stay cool guys.

  6. Michaela
    Michaela says:

    Congratulations to the both of you!….Matt, that’s for all support during our workouts. You ll be missed… best of luck on the island!!!

  7. Huy
    Huy says:


    Congrats on your new home and good luck. Though I didnt get to know you that long through CF718, you have been one of the best supporters everytime we WOD in the same class. Wish you all the best and it was a privilege to get to know you.



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