WORKOUT OF THE DAY, JANUARY 2ND 2017

January 1, 2017 | LAHAINA CROSSFIT

Join us this Saturday January 7th at 9:30am for our Flexible Nutrition workshop.  

Flexible Dieting (Or commonly known as If It Fits Your Macros) is simply the tracking of macronutrients (protein, carbohydrate and fat) to achieve a body composition goal. Macronutrients or "Macros" make up the majority of our diets. 

Flexible dieting is just that: Flexible. By focusing on your macronutrient intake rather than eating certain foods you can still achieve your goals while enjoying life with everyone else. (Jason A)

We will go over Flexible Dieting as a whole as well as provide each of you your Macronutrient numbers specific for your goals.  Cost of the workshop is $30.  Hope to see you there. 

STRENGTH: (15 min)

Back Squat

5@75%
1@80%
5@75%
1@83%
5@75%
1@85%

BeachFit will do:

EMOM 12

Min 1: 8/6 Calories on AirDyne

Min 2: 6 Alternating Front Rack KB Lunges + :15 sec Plank

WOD:

#elizabeth (14 min Cap)

21-15-9:

Squat Cleans, 135/95
Ring Dips/Bench Dips

BeachFit will do:

KB Tators or DB Hang Squat Cleans

Bench Dips

OPTIONAL OLY: (after class)

Power Snatch
3@60%/3
3@65%/3
3@70%/3
3@75% (3 sets)

 

WORKOUT OF THE DAY, JANUARY 3RD 2017

January 3, 2017 | LAHAINA CROSSFIT

WOD:

#new year better you

3 Rounds for time: (15 min Cap)

500 Meter Row (400m Run)

12 Push Jerks (135/95lbs) Rx+155/105lbs)

15 Toes to Bar

Rest 5 min after Cap, then..

In Teams of 4-5

#cinnabuns

AMRAP 15:

10/8 Calorie Assault Bike 
10 Alternating Lunge (5/leg)
10 Plate Ground to Overhead (45/25lbs)

Workout is done funnel style.
Athlete 1 starts with the Assault Bike.
Once calories are completed, Athlete 2 can start the Assault Bike, and so on.
Before returning to the rotation, athletes complete the Alternating Lunge and 10 Plate Ground to Overhead


WORKOUT OF THE DAY, JANUARY 4TH 2017

January 3, 2017 | LAHAINA CROSSFIT

Join us this Saturday January 7th at 9:30am for our Flexible Nutrition workshop.  

Flexible Dieting (Or commonly known as If It Fits Your Macros) is simply the tracking of macronutrients (protein, carbohydrate and fat) to achieve a body composition goal. Macronutrients or "Macros" make up the majority of our diets. 

Flexible dieting is just that: Flexible. By focusing on your macronutrient intake rather than eating certain foods you can still achieve your goals while enjoying life with everyone else. (Jason A)

We will go over Flexible Dieting as a whole as well as provide each of you your Macronutrient numbers specific for your goals.  Cost of the workshop is $30.  Hope to see you there. Contact Coach Tom or Janelle with any additional questions.

STRENGTH:

Front Squat

3@75%
1@80%
3@75%
1@83%
3@75%
1@85%

BeachFit will do:

12 min AMRAP

10 Front Rack KB Squats 

10 Alternating Dead Bugs (5side)

200m Run

WOD:

#triple banger

AMRAP 3:
75 DU Buy-In (Scale to Singles)
15 Deadlifts (185/135#)(RX+225/155) Approx 40% of 1 RM if not at Rx weights
15 Bar Facing Burpees

Rest 3:00

AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)RX+275/185) Aprox 55% of 1 RM
10 Bar Facing Burpees

Rest 3:00

AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)(RX+315/225) Approx 70% of 1 RM
5 Bar Facing Burpees

**BeachFit will do KB Deadlifts - either 1 or 2 KB depending on athlete.  Go up in load for each AMRAP. 

OPTIONAL OLY WORK:

Power Clean + Power Jerk

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


WORKOUT OF THE DAY, JANUARY 5TH 2017

January 4, 2017 | LAHAINA CROSSFIT

Join us this Saturday January 7th at 9:30am for our Flexible Nutrition workshop.  

Flexible Dieting (Or commonly known as If It Fits Your Macros) is simply the tracking of macronutrients (protein, carbohydrate and fat) to achieve a body composition goal. Macronutrients or "Macros" make up the majority of our diets. 

Flexible dieting is just that: Flexible. By focusing on your macronutrient intake rather than eating certain foods you can still achieve your goals while enjoying life with everyone else. (Jason A)

We will go over Flexible Dieting as a whole as well as provide each of you your Macronutrient numbers specific for your goals.  Cost of the workshop is $30.  Hope to see you there. Contact Coach Tom or Janelle with any additional questions.

WOD:

#sweatshop

EMOM 18:

Min 1:  25 Russian KB Swings (70/53lbs)

Min 2:  200m Run (Scale to Drive) Approx :40 sec

Min 3:  Row for Max Calories*  (AirDyne can also be used if class size bigger than normal)
*Score = Total calories after 6 rounds

CASHOUT:

1-3rds

10 Hollow Rocks

10 Dead Bugs

10 Tuck Ups

10 Grasshoppers (R/L=1)

:20 Sec Plank Hold

** Foam Roll/Barbell Mash

 


WORKOUT OF THE DAY, JANUARY 6TH 2017

January 6, 2017 | LAHAINA CROSSFIT

WOD:

#perfect 10

AMRAP 20:

10 Power Snatch (95/65lbs)
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters (95/65lbs)
10 Box Jumps (24/20lbs)

BeachFit will do:

AMRAP 20:

10 Plate Ground to Overhead

10 Alternating Lunges

10 Ring Rows

10 Wall Balls

10 Box Jumps/Step Ups

STRENGTH:

Back Squat (15 Min)

78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

BeachFit will do:

EMOM 10

Min 1: 10 Goblet Squats

Min 2:  :20 Sec Plank + 20sec Superman

OPTIONAL OLY WORK:

Clean and Jerk

65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2


WORKOUT OF THE DAY, JANUARY 9TH 2017

January 8, 2017 | LAHAINA CROSSFIT

WOD:

#ohh man

For time (30 min Cap)

2000m Row or Run 

42 Thrusters (95/65lbs) **BeachFit will do Wall Balls

42 Chest to Bar Pullups **BeachFit will do Ring Rows

1000m Row

30 Thrusters 

30 Chest to Bar Pullups

500m Row

18 Thrusters

18 Chest to Bar Pullups

STRENGTH:

Back Squat (15 min)

5@78%

1@83%

5@78%

1@86%

5@78%

1@89%

OPTIONAL OLY WORK:

Snatch

3@60%

3@65%

3sets of 3@70%


WORKOUT OF THE DAY, JANUARY 10TH 2017

January 10, 2017 | LAHAINA CROSSFIT

WOD:

#the love boat (18 min Cap)

For time:

5 Rounds of "Cindy" *1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats

Directly into:

3 Rounds of DT **1 Round of "DT": 12 Deadlift + 9 Hang Power Cleans+ 6 Push Jerk (155/105)

Directly into:
1,000m Row or Run

(BeachFit will do KB Deadlifts, KB Swings and KB Pushpress for the DT movements)

At the 21:00 min all will complete the following...

#the open is coming

1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

CASHOUT:

Gymnastics Conditioning - If not HSPU, complete inverted HSPU or Seated DB Press

A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSP

Rest as needed between sets


WORKOUT OF THE DAY, JANUARY 11TH 2017

January 10, 2017 | LAHAINA CROSSFIT

Are you ready? The 2017 Reebok CrossFit Open registration starts Jan 12!  To learn more about the Open, click HERE. Just like last year we will be doing our LCF Open workouts on Friday evenings from 5-7pm. More information to follow. 

STRENGTH: (15 min)

Front Squat

78%/3
83%/1
78%/3
85%/1
78%/3
87%/1

BeachFit will do:

12 Min EMOM

Min 1: 12 Wall Balls

Min 2: 200m Run

WOD:

#start your engines

EMOM 30

Min 1: 15/12 Cal Row 

Min 2: :40 Sec Plank Hold

Min 3: 10/8 AirDyne Bike

Min 4: 10 Shuttle Sprints (Down =1/Back =2)

Min 5: 15 KB Swings (70/53lbs)

CASHOUT:

Midline Conditioning
1-3 Rounds, NOT for time:

25 Weighted Ab Mat Sit Up Rx+GHD
1 min Overhead DB Hold (50/35lbs)

OPTIONAL OLY CONDITIONING:

Hang Squat Clean
60%/3
65%/3
(70%/3)3

Jerks
60%/3
70%/3
75%/3
(80%/3)2


WORKOUT OF THE DAY, JANUARY 12TH 2017

January 11, 2017 | LAHAINA CROSSFIT

WOD:

#Deck of Fitness (40 min Cap)

Number represents repetitions  (Face cards = 10, Ace = 1,)

Suit represents the movement.

Hearts = Burpees

Diamonds = Sit-Ups (Rx+ Toes To Bar)

Spades = Plate Ground to Overhead (45/35lbs)

Clubs = Goblet Squats (53/35)

Jokers = 200m Run (Scale to Drive if needed)

Cards are flipped over one at a time.

Entire class completes the repetitions before flipping the next card. 

Scale accordingly, IF NEEDED CUT THE REPS IN HALF as to keep the class moving along. 

Score is the time it takes your class to make it through the deck!

Most importantly, HAVE FUN!!!

CASHOUT:

Bench Press 

10-8-6-4-2

 


WORKOUT OF THE DAY, JANUARY 13TH 2017

January 13, 2017 | LAHAINA CROSSFIT

WOD:

Back Squat (15 min)

79%/4
84%/1
79%/4
87%/1
79%/4
90%/1

BeachFit will do:

12 min AMRAP

10/8 AirDyne

4 Lengths Farmer Carry (Down and Back 2x)

Driveway Run

:20 sec Plank

WOD:

#fridaythe13th

10 Ring Muscle Up

150 Double Unders

20 Squat Snatch (135/95lbs) **Approx 60% of 1RM

150 Double Unders

10 Ring Muscle Up

Scaled WOD:

10 Pullups/Rows

20 Dips

150 Double Unders or Singles

20 Power Snatch/Clean and Jerk/or Front Squat  **BeachFit will do Wall Balls

150 Double Unders

20 Dips

10 Pullups/Rows

OPTIONAL OLY WORK:

Snatch
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3

Clean and Jerk

65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3

OPTIONAL - Gymnastics Conditioning
7x4 Deficit HSPU (first rep strict + 3 kipping)
You choose the deficit


WORKOUT OF THE DAY, JANUARY 16TH 2017

January 15, 2017 | LAHAINA CROSSFIT

Are you ready? The 2017 Reebok CrossFit Open registration is OPEN.  To learn more about the Open, click HERE. Just like last year we will be doing our LCF Open workouts on Friday evenings from 5-7pm. More information to follow. The OPEN is for EVERYONE. 

STRENGTH:

Back Squat (15 min)

80%/5
85%/1
80%/5
88%/1
80%/5
91%/1

BeachFit Strength Option:

10-8-6-4-2

20-18-16-8-4

Goblet Squats

Ab Mat Sit ups

:30 sec Plank after each rd

Ex. 10 Goblet Squats, 20 Ab Mat Sit Ups, :30 plank, etc.

WOD:

#trade winds

(18 min Cap)

For time

30-20-10:
Pull-ups
Cals on Assault Bike, Ski Erg, or Rower (If running desired, complte a 300m/200m/Driveway Run)

Directly into...

30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side) (10/side) (5/side)

BeachFit WOD:

30-20-10:
Ring Rows
Cals on Assault Bike, Ski Erg, or Rower (If running desired, complte a 300m/200m/Driveway Run)

Directly into...

30-20-10:
DB Push Press or Push Balls
Jumping Lunges (15/side) (10/side) (5/side)

OPTIONAL OLY WORK:

Snatch

60%/2
65%/2
70%/2
75%/2
(80%/2)4


WORKOUT OF THE DAY, JANUARY 17TH 2017

January 17, 2017 | LAHAINA CROSSFIT

WOD: 

#good vibrations

5 Rounds, for max reps:

1:00 Row for Calories

1:00 Power Cleans (135/95) *BeachFit will do KB Tators

1:00 Burpees over Bar

1:00 Rest

At 24 minute mark on the clock proceed to..

#skills conditioning

EMOMx10:

Odd: 10 TTB + 10 OHS (95/65lbs) Scale to Hanging Knee Raiese or Weighted Ab Mat Sit Ups + Front Squats 

Even: Rest

CASHOUT:

30 Dead Bugs
30 Glute Bridge Raise (Weighted)
60 Second Fireman Carry Front Rack Hold
20 Dead Bugs
20 Glute Bridge Raise
40 Second Fireman Carry Front Rack Hold
10 Dead Bugs
10 Glute Bride Raise
20 Second Fireman Carry Front Rack Hold


WORKOUT OF THE DAY, JANUARY 18TH 2017

January 17, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat

80%/3
85%/1
80%/3
87%/1
80%/3
90%/1

BeachFit will do:

12 Min AMRAP

5 Ring Rows

10 Pushups

20 Alternating Lunges

Driveway Run

WOD:

#powerball

7rds for time: (15min Cap)

9 Power Snatch (95/65lbs) BeachFit/Scaled will do Plate Ground to Overhead (45/25lbs)

15 Wallballs (20/14lbs)

21 Double-unders

OPTIONAL OLY WORK:

Clean & Jerk

60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4


WORKOUT OF THE DAY, JANUARY 19TH 2017

January 18, 2017 | LAHAINA CROSSFIT

WOD:

#happy hour (22 min Cap)

For time:

10-9-8-7-6-5-4-3-2-1  Hang Power Cleans (135/95lbs) (Rx+165/115lbs)

10-9-8-7-6-5-4-3-2-1 Alternating Front Rack Lunges (Per Leg) 

200m Run

Ex:  10 Hang Power Cleans, 10 Alternating Lunges per leg, 200m Run, 9 Hang Power Cleans, 9 Alternating Lunges per leg, 200m etc..

**BeachFit will do the following:

20-18-16-14-12-10-8-6-4-2  KB Swings

10-9-8-7-6-5-4-3-2-1 Alternating Goblet Lunges  Lunges (Per Leg) 

200m Run

CASHOUT:

5rds  

10 Barbell Sit ups (45/35lbs)

10 Ring Dips/Bench Dips

 


WORKOUT OF THE DAY, JANUARY 20TH 2017

January 19, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Back Squat

82%/4
86%/1
82%/4
89%/1
82%/4
92%/1

WOD:

#bustamove

EMOM 20 Minutes:

Min 1: 12 Burpees (Rx+=15 Burpees)

Min 2: 40 Double Unders

Min 3: 10 Thrusters (95/65lbs) Rx+115/75lbs  **BeachFit will do Wall Balls

Min 4: 12 Chest to Bar Pullups  **BeachFit will do Ring Rows

Min 5: 12 Box Jumps (24/20)

**Push yourself!  Remember with EMOM's we are looking to work for approx :40-:45 seconds. Get Comfortable with the Uncomfortable!

OPTIONAL OLY WORK:

Clean and Jerk

65%/3+1
70%/3+1
75%/3+1
80%/2+1
(85%/1)2
90%/1

 


WORKOUT OF THE DAY, JANUARY 23RD 2016

January 22, 2017 | LAHAINA CROSSFIT

STRENGTH: (20 min for both)

Snatch
60%/2
65%/2
70%/2

Back Squat
(65%/3)3

BeachFit will do:

EMOM 16

Min 1: 10 Goblet Squats + 10 Sit Ups

Min 2:  10/8 AirDyne Bike (Scale to 8/6 if needed)

WOD:

#gridlock

AMRAP 15:

30 Wallballs (20/14#)

20 Power Snatch (75/55#)

5 Ring Muscle-ups

Scaled/BeachFit will do:

AMRAP 15:

30 Wallballs

20 Plate Ground to Overhead

5 Pullups/Ring Rows

5 Bench Dips


WORKOUT OF THE DAY, JANUARY 24TH 2016

January 23, 2017 | LAHAINA CROSSFIT

ATTN ATHLETES! A few updates for you!

This Sat 1/28 the 8AM CF class will be CANCELLED!
We would love you to join us Saturday January 28th through Sunday January 29th for the Gymnastics Seminar by Sean Lind! There are still a few spots available at 20% off! Be sure to save yours today! Click HERE to Sign UP!
Also, starting in Feb, on Fri 2/4, we will now be offering a 10:15-11AM Friday Yoga Class with Jenna C. This is included in all of your unlimited memberships! We hope to see you there! We are looking to add more Yoga to our schedule so please let us know what you think. 

Jenna has been practicing yoga for 15 years. Inspired by the opportunity to impart empowering positivity and introspection through teaching yoga, she is fulfilling her dream of sharing the magic that happens when we connect our mind and body through breath. In deepening her own yoga practice, she was introduced to Fluid Yoga by Kevan Gale, and received her RYT 200 hr. certification with Stil Studio. Additionally Jenna holds a certification for a restorative practice called SPA Yoga. 

WOD:

#Marston

AMRAP 20:

1 Deadlift  (Rx 315/205lbs) Rx+(405/285lbs) Scale to Approx 75% of 1RM if not at Rx weights

10 Toes to Bar (Scale to Hanging Knee Raise/Weighted Ab Mat Sit Up)

15 Barbell Facing Burpees

BeachFit will do:

10 KB Deadlifts

10 Ab Mat Sit Ups

15 Burpees

CASHOUT:

Gymnastics Conditioning/pressing

For time: (10 min Cap)

50 Strict HSPU (Scale to Inverted PU, Seated DB Press, or Strict Barbell Press

 

 

WORKOUT OF THE DAY, JANUARY 25TH 2016

January 25, 2017 | LAHAINA CROSSFIT

Are you ready? The 2017 Reebok CrossFit Open registration starts Jan 12!  To learn more about the Open, click HERE. Just like last year we will be doing our LCF Open workouts on Friday evenings from 5-7pm. More information to follow. 

STRENGTH:

Front Squats 3 sets of 3 @65% 

BeachFit will do:

AMRAP 10

10 Goblet Squats

10 Dips

10 Sit Ups

WOD:

#wildside

EMOM 25

Min 1: 15/12 Cal Row 

Min 2: :30 sec Hollow Hold

Min 3: 10/8 AirDyne Bike (Rx+12/10)

Min 4: :30 sec of Battling Ropes

Min 5: 20 Russian KB Swings (70/53lbs)

OPTIONAL OLY WORK:

Clean and Jerk

60%/2
65%/2
70%/2

 


WORKOUT OF THE DAY, JANUARY 26TH 2017

January 25, 2017 | LAHAINA CROSSFIT

WOD:

#Chelsea

EMOMx30:

5 Pull-ups (Scale to Ring Rows or Jumping Pullups)

10 Push-ups

15 Air Squats

Scaling Option:

3 Pullups or Rows

5 PushUps

7 Air Squats

Chelsea is one of the classic BenchMark "Girl" Wods

Chelsea timed at 40 seconds of work for most followed by 20 seconds of rest repeated for up to 30 minutes. At 40 seconds “on” and 20 “off” this is an anaerobic interval with an abbreviated rest, which imparts a strong aerobic flavor. This is a hybrid interval like our Tabata interval. 

With Chelsea the rest shrinks as each round takes longer and longer to complete but cannot exceed 1 minute, so the aerobic quality asserts itself through diminishing rests. 

As with all CrossFit WODs "Chelsea" can be scaled for ALL athletes.  

**Scale the movements and reps down as needed so as that you are working for approx :40 and resting approx :20. 

Most importantly, HAVE FUN and GET FIT!!

 

 


WORKOUT OF THE DAY, JANUARY 27TH 2017

January 26, 2017 | LAHAINA CROSSFIT

ATTN ATHLETES! A few updates for you!

This Sat 1/28 the 8AM CF class will be CANCELLED!
We would love you to join us Saturday January 28th through Sunday January 29th for the Gymnastics Seminar by Sean Lind! There are still a few spots available at 20% off! Be sure to save yours today! Click HERE to Sign UP!
Also, starting in Feb, on Fri 2/4, we will now be offering a 10:15-11AM Friday Yoga Class with Jenna C. This is included in all of your unlimited memberships! We hope to see you there! We are looking to add more Yoga to our schedule so please let us know what you think. 

Jenna has been practicing yoga for 15 years. Inspired by the opportunity to impart empowering positivity and introspection through teaching yoga, she is fulfilling her dream of sharing the magic that happens when we connect our mind and body through breath. In deepening her own yoga practice, she was introduced to Fluid Yoga by Kevan Gale, and received her RYT 200 hr. certification with Stil Studio. Additionally Jenna holds a certification for a restorative practice called SPA Yoga. 

STRENGTH:

#Big Clean Complex

6 Sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

BeachFit will do:

15 min AMRAP

5 KB Deadlifts + 5 KB Swings + 5 KB Tators + 5 KB Press Overhead + 200m Run

*Athlete can go up in KB weight each round if desired

WOD:

#quadzilla

EMOMx15:

Min 1:  16 Overhead Alternating Lunge (95/65lbs)

Min 2:  16 Paralette/Box Pass Throughs - Forward/Backward =1 (Rx+Max Muscle-ups in :40) 

Min 3: 50 Double-unders


WORKOUT OF THE DAY, JANUARY 28TH 2017

January 27, 2017 | LAHAINA CROSSFIT

FRIENDLY REMINDER THAT OUR 8AM CROSSFIT CLASS SATURDAY JANUARY 28TH IS CANCELLED DUE TO OUR GYMNASTICS SEMINAR.  SEE YOU ALL MONDAY!  FYI..150 BURPEES FOR TIME IS A GREAT WOD TO DO ANYWHERE! 


WORKOUT OF THE DAY, JANUARY 30TH 2017

January 29, 2017 | LAHAINA CROSSFIT

Thanks again to Sean Lind for an awesome Gymnastics seminar this weekend.  We can't wait to share with all you some of the amazing things he taught us.  

WOD:

#thirty rock (17min Cap)

3 Rounds for time:

30 Power Cleans (135/95lbs) **BeachFit will do KB Tators

30 Wallballs (20/14lbs)

30 Calorie Row/20 Cal on AirDyne

At the 20:00...

#quick burner (10 min Cap)

5 Rounds for time:

10 Plate Ground to Overhead (Rx+1-Arm DB Snatch 70/55lbs)

10 Box Jump-overs (24/20)


WORKOUT OF THE DAY, JANUARY 31ST 2017

January 31, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat

60%/3
70%/3
75%/3
80%/3
(85%/3)4

WOD: (25 Min Cap)

#The Seven

7 Rounds:

7 Handstand Push-ups 

7 Thrusters (135/95lbs)

7 T2B

7 Deadlifts  (245/175lbs)

7 Burpees

7 Kettlebell swings (2/1.5 Pood)

7 Pull-ups

BeachFit/Scaled WOD:

7rds :

7 Hand Release Pushups

7 KB Goblet Squats

7 Ab Mat Sit Ups

7 KB Deadlifts

7 Burpees

7 KB Swings

7 Ring Rows

OPTIONAL OLY WORK:

Snatch

60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%1)2

 

 


WORKOUT OF THE DAY, FEBRUARY 1ST 2017

January 31, 2017 | LAHAIANA CROSSFIT

STRENGTH: (15 min)

Back Squat

60%/2

70%/2

75%/2

80%/2

85%/2

(90%/2)2

BeachFit will do:

Every 2 min for 16 min (8rds total)

5 Ring Rows + 5 Pushups + 5 Jumping Squats + Driveway Run

WOD:

#candy girl

5 Rounds: (17 min Cap)

10 Push Jerk (155/105lbs) *BeachFit will do Push Balls

20(0)m Run (Rx+20/15 Cal on Bike)

30 Ab Mat Sit-ups

40 Double-unders

OPTIONAL OLY WORK:

Clean & Jerk

60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2