WORKOUT OF THE DAY, AUGUST 31ST 2018


Published August 30, 2018


Best of Luck to our 3 Teams competing in the Great Aloha Games competition this weekend at Aloha CrossFit.  It's the first competiton for many of them! Keep tabs on social media for updates. 

Our Coaches will all be participating in The Great Aloha Games so we will unfortunatly need to cancel our 8am class on Saturday and 9am Open Gym as well. We will post an at home workout for you all to do!  

STRENGTH:

#front squats

Every 2 min complete, for 14 min complete

4 Front Squats @ 72% of 1-Rep

4 Front Squats @ 72% of 1-Rep

3 Front Squats @ 77% of 1-Rep

3 Front Squats @ 77% of 1-Rep

2 Front Squats @ 82% of 1-Rep

2 Front Squats @ 82% of 1-Rep

BeachFit will do:

AMRAP 10 

400m Run

40 Sit Ups

30 Pushups or Plank Taps

20 Pullups or Ring Rows

10 Burpees

WOD:

#go fish  (18 Min Cap)

For Time:

1,000 Meter Row or Run

Directly into…

3 Rounds:

21 Deadlifts

15 Barbell-Facing Burpees

9 Push Jerks

Rx Barbell – 135/95 (Rx +155/105)

*Will be using the same weight on the Deadlifts and Jerks.  Should choose a weight that you could do 20+ times in a row when fresh. 

 


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