Workout of the Day, September 30th 2015
September 29, 2015 | Lahaina CrossFit
WOD:
# I AM
4rds for time: (35min Cap)
30 Pushups
20 Front Squats (115/75lbs) (Scale 95/65lbs)
20 Push Press (115/75lbs) (Sclae 95/65lbs)
30 Ab Mat Sit Ups
*Scale Accordingly*
STRENGTH:
Front Squats 3 sets of 3 Reps (Approx 85%-90%).
CASHOUT:
3rds
Max L-Sits on Rings or Box, then immediately into 20 plank Jacks after each attempt
COMPETITORS:
30 Snatches at 75% of 1 Rep Max
Workout of the Day, September 29th 2015
September 29, 2015 | Lahaina CrossFit
WOD:
# Gain Train
5 rounds for time:
10 1-ARM Kettle Bell Snatches (53/35lbs) Rx+70/53lbs *switch arms each round
20/15 Calorie Row (15/10 Cal on Airdyne or Run to Star Noodle 200m)
STRENGTH:
(4rds or 15 minutes)
Kettle Bell Farmers Carry to Drive and Back (Heavy)
10 Ring Dips (Rx+Add Weight)
10 Back Rack Lunges (5 per leg)
Rest approx 1 Min
CASHOUT: (Optional)
Rowing 2 sets of 350m Row, :30 sec rest
Rest 2 min
6 x 70m, 1 minute rest
Rest 2 min
Rowing 2 sets of 350m Row, :30 sec rest
WORKOUT OF THE DAY, SEPTEMBER 28TH 2015
September 28, 2015 | Lahaina Crossfit
WOD:
#Bergeron Beep Test
EMOM for as long as possible (15 minutes minimum)*
7 Thrusters (Rx 75/55lbs) Scale (55/35lbs)
7 Pull ups (Scale Ring Rows or Jumping Pullups)
7 Burpees
*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so on.
STRENGTH: