WORKOUT OF THE DAY, APRIL 4TH 2016


Published April 3, 2016


Lahaina CrossFit Kids starts this week!  Be sure to get your kiddo's signed up.  This is for Lahaina CrossFit Members and Non Members.  Please help spread the word. Contact Coach Tom or Coach Janelle with any questions.  

Lahaina CrossFit's new Off Season CrossFit program will be starting on Tuesday.  You all will see a slightly different format but we have fined tuned our program to allow for all athletic abilities to THRIVE.  Dynamic WODs, Additonal Strength, More Accessory Work...we have you covered! We will go over this in more detail on Tuesday.  

WOD:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters

5 Pull-Ups

10 Push-Ups

15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

**For those that prefer to tackle a partner wod solo - you will do:

30 min AMRAP

400m Run 

2 Rounds of (5 Pullups/Rows, 10 Pushups, 15 Air Squats) 

COMPETITORS:

A.
Complete as many rounds and reps as possible in 4 minutes of:

500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 6 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C.
Complete for time:
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

 


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