WORKOUT OF THE DAY, FEBRUARY 22ND 2018


Published February 21, 2019


Aloha! The CrossFit Games Open is approaching.  The First WOD is set to be announced on February 21st!  Still time to sign up! The OPEN is for everyone...young and old...scaled and Rx'd! 

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. 

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting our head judge TOM RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each week*

If you are Offically signed up for the Open please do your best to attend the 9am class.    Please keep in mind we only have 6 Rowers.  If you are not signed up for the Open and the 9am is the only time that fits your workout schedule you will be doing either Cal Bike, Cal Ski, or a 300m Run along with your Wall Balls.  The Open is all about testing our Fitness in fun way with a great community. Please keep that in mind as we do our best to accomodate our Lahaina CrossFit members and our visiting Ohana! 

WOD:

#19.1

AMRAP 15

19 Wall Balls (20/14lbs)

19 Calories on the Rower

The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.

The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout. 

CASHOUT:

#more db fun

EMOM 12

Min 1: Max Reps DB Floor Press (Right Arm)

Min 2: Max Reps of DB Bent Over Row (Right Arm)

Min 3: Max Reps DB Floor Press (Left Arm)

Min 4: Max Reps of DB Bent Over Row  (Left Arm) 

Rest as needed then...

1-3 Rounds 

:40 Sec Alternating DB Curls (25/20lbs+)

:20 Rest 

:40 Max Skull Crushers

:20 Rest

:40 Grasshoppers

 

Min 4:


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