WORKOUT OF THE DAY, MARCH 23RD 2018


Published March 22, 2018


Thrusters it is!!

Please see below for when Lahaina CrossFit will be available for judging of your 18.5 WOD.  We will be programming the WOD for our regular classes as well on Friday.  Good luck!

Fridays: 10-11:30am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 11:15am and 6:30pm. We will try and run heats approximately every 10 minutes.

Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15. 

Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.

WOD:

#18.5

AMRAP 7:

3 Thrusters (100/65) 
 *BeachFit will do DB Thrusters

3 Chest-to-bar Pull-ups (Scale to Pullups, Banded Pullups, Jumping Pullups or Ring Rows)


6 Thrusters (100/65) 

6 Chest-to-bar Pull-ups 

9 Thrusters (100/65) 


9 Chest-to-bar Pull-ups

12 Thrusters (100/65) 

12 Chest-to-bar Pull-ups

15 Thrusters (100/65) 


15 Chest-to-bar Pull-ups

18 Thrusters (100/65) 

18 Chest-to-bar Pull-ups

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rest 5 min, then...

#forgotten few

21-18-15-12-9

Wall Balls (20/14lbs)

Box Jumps (24/20)

200m Run after each round

 


Leave a Comment: