Workout of the Day

WORKOUT OF THE DAY, JULY 28TH 2021

WOD: #back on the streets For Time:3-6-9-12-9-6-3Power Clean and Jerk (155/105) *Scale to 135/95 or 115/75lbs **BeachFit will do 50/35 DB Power Clean and JerkBurpee Box Jump Over (24”/20”) Target time: 7-8 min Cap time: 14 min STRENGTH: #Cluster:– Build to a heavy single in

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WORKOUT OF THE DAY, JULY 27TH 2021

WOD: #rise up 6 SetsAMRAP 2 Minutes50 Air SquatsMax Calorie Echo (OR Assault) Bike-Rest 2 Minutes between sets – Calorie Goal between 10 and 20 Calories STRENGTH: 3 Snatch Push Press + 1 Snatch Balance + 1 OHS x 4 sets * Work up in

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WORKOUT OF THE DAY, JULY 26TH 2021

The 2021 NO BULL CrossFit games starts Tuesday (Masters) and Wednesday for Individuals. Who are your winners? WOD: #“Mr. Joshua” 5 rounds400m Run (500m Row or 800m Bike Erg)30 Weighted Ab Mat Sit Ups (20/14lbs) *Scale to Ab Mat Sit Ups Rx+ GHD Sit ups15

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WORKOUT OF THE DAY, JULY 23RD 2021

We will be doing the WOD and STRENGTH DB Complex in class today. WOD: #triangle cuplet 15-10-6 reps for time of:Overhead Squats (135/95) *Scale to 115/75lbs **Scale to Front Squats if needBar muscle-ups *Scale to Burpee Pullups -Rest 1:1- 45 Overhead Squats (95/65) *Scale to

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WORKOUT OF THE DAY, JULY 22ND 2021

WOD: #burner 100-90-80-70-60-50-40-30-20-10 Double Unders *Scale to Single Under or 10/9/8 etc Cal Ski 20-18-16-14-12-10-8-6-4-2 Plank to Pushup Exchange *Start on Forearms in plank then “Up/Up” to Hands, back Down Down to forearms =1) 10-9-8-7-6-5-4-3-2-1 Heavy Wall Balls (30/20lbs) or DB Thruster 35/25lbs CASHOUT: #beach

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WORKOUT OF THE DAY, JULY 21ST 2021

Aloha LCF Ohana! We will be doing the WOD and Front Squat STRENGTH today in class. Squat Clean Thruster work will be optional during open gym. WOD: #speed racer 20 Sets:0:30 Echo (OR Assault) Bike Fast! *Class will use any cardio piece available-Rest 0:30- STRENGTH:

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WORKOUT OF THE DAY, JULY 20TH 2021

We will do WOD and STRENGTH (Snatch Heavy Single and 3×1 @80 of Heavy Single) in class today. WOD: #midline march3 rounds:25 Toes to Bar *Scale to Hanging Knee Raise or Weighted Ab Mat Sit Ups 20/14lb Ball10 Handstand Pushups *Scale to 15/10 Ski Erg

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WORKOUT OF THE DAY, JULY 19TH 2021

Aloha! We will be doing the WOD along with Back Squat and Shoulder Press STRENGTH. WOD: #over and over 2 Sets25 Burpee Over Rower500/400m Row (1000/800m Erg Bike or 30/21 Cal Assault Bike)25 Burpee Over Rower-rest 1:1 b/t, max of 6 minutes Target Time each

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WORKOUT OF THE DAY, JULY 16TH 2021

WOD: #summer breeze 2 Sets:21 Chest to bar pull ups *Scale to Pullups/Ring Rows or Barbell Row21 Thrusters (95/65)15 Chest to bar pull ups15 Thrusters (95/65)-straight into-9 Bar Muscle ups *Scale to Burpee Pullups9 Thrusters (135/95)6 Bar Muscle ups6 Thrusters (135/95)3 Bar Muscle ups3 Thrusters

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WORKOUT OF THE DAY, JULY 15TH 2021

WOD: #gettin sweaty with it EMOM 24 Min 1: 200m Run Min 2: 15 KB Swings (70/53lbs) Min 3: 15/12 Cal Row *Scale to 12/10 Cal Min 4: 15 Goblet Squats (70/53lbs) Min 5: 15/12 Cal Bike *Scale to 12/10 Cal Min 6: 15 Sit

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