WORKOUT OF THE DAY, APRIL 14TH 2017


Published April 13, 2017


On April 15, Lahaina CrossFit, along with UpCountry CrossFit and fellow CrossFitters around Maui, will remember Trucker Dukes, a 3-year-old honorary firefighter from Haiku who lost his battle with cancer in March. All Lahaina CrossFit members and visiting CrossFitters are invited to come do the inaugural three-person team workout below:

#truckerwod

AMRAP 20:17

Buy In..45 synchronized burpees

AMRAP by rotation:

4 ring MU (4 pull-ups + 4 dips),

10 air squats, 13 sit-ups with one person working,

one resting and one planking). 

Donations to teamtrucker.org are being accepted on Saturday as well. 

Big Mahalos for CrossFit UpCountry Maui the Dukes' home box for organizing this WOD for Trucker.  Feel free to participate at CrossFit UpCountry or join us at Lahaina CrossFit on Saturday at 8am to WOD for this awesome little angel. 

Scheduling Update:  Yoga is back at 10am on Friday Mornings! 

STRENGTH:  (25 min for both)

Clean & Jerk

60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2

Front Squat 

60%/5
65%/5
70%/5
(75%/5)3

BeachFit will do:

20 Min Amrap

#strong cindy

5 KB Row (5 Right/5 Left)

*10 Pushups/10 Plank Taps

*15 KB Goblet Squats/Air Squats

*Alternate each round between the 2 movements if desired.

Ex: 5 KB Row, 10 Pushup, 15 Goblet Squats, 5 KB Row, 10 Plank Taps, 15 Air Squats

WOD: (15 min Cap)

#frantic

4 Rounds:

21/18 Calorie Bike or Cal Row

18 Thrusters (65lbs/45lbs) BeachFit -Wall Balls

15 Pull-ups BeachFit - Ring Rows


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