Workout of the Day

WOD: #thisismyhappyhour 28-22-16-10-16-22-28 Calorie Row, Bike or Erg Bike Russian KB Swings (70/53lbs) DB Floor Press (50/35lbs) Half Reps on Right, Other Half Reps on Left KB Goblet Lunges (Can use KB weight or DB across chest) R/L=2 CASHOUT: 1-3 Rounds Barbell Curls (5 seconds

We will be doing the #iamhe WOD and #front squat STRENGTH in class today. WOD: #IAMHE 2 Sets:3 RoundsRun 200m (Row)20 Toes to bar *Scale to Hanging Knee Raises) Run 200m (Row)15 Strict handstand push ups *Scale to Kipping HSPU, Inverted HSPU, Hand Release Pushups

Aloha! We will be doing #judasWOD and CASHOUT today in class. WOD: #judas 3 Rounds for Max Reps of:1 Minute: Burpees1 Minute: Power snatches (95/65)1 Minute: Box jumps (24”/20”)1 Minute: Thrusters (95/65)1 Minute: Pull Ups-Rest 1 Minute- Target Reps per round 75-100 Burpees: Non-stop movement

Aloha! We will be #chosenWOD and #backsquat STRENGTH in class! WOD: #the chosen 3 rounds 5 Burpee Pullups (Rx+Muscle Ups)9 Hang power cleans (155/105) *Scale 135/957 Push Jerks (155/105)50 Double Unders (75 Singles)-Rest until 15:00-15 Burpee Pullups (Rx+Muscle Ups)27 Hang power cleans (155/105) *Scale 135/9521 Push

WOD: #icecream For Time:50 Power Snatch (75/55) *Scale to Power Clean400m Run50 Power Snatch (75/55)-Rest until 10:00-400m Run25 Squat Snatches 115/75lbs (Rx+135/95) *Scale to Squat Cleans400m Run Target Time each set: sub 8 minutes Time Cap each set: 10 STRENGTH: #Dip+ Pause Push Jerk (Pause

WOD: #breakinasweat 0-10min 4 Rounds 200m Run 200m Row *Can sub either out for 200m Ski or 400m Erg Bike 10-20min 5 Rounds 12 KB Suitcase Deadlifts (6 side) *70/53lbs 15 Burpees *Scale to 10/12 if need 20-30min 6 Rounds 15 Russian KB Swings (70/53lbs)

We will be doing the WOD and Front Squat STRENGTH in class today! WOD: #rubbingisracing 12 Single Arm Dumbbell Clean And Jerks (50/35)15-30-45-60-45-30-15Double Unders*Start and finish the workout with Double Unders Target Time: 7-8 minutes Time Cap: 12 minutes #rubbingisracing Rx+ Open Gym Option 2

We will be doing #coletrickle WOD and #pushpress STRENGTH in class. WOD: #cole trickle 30/24 Calorie Assault Bike20 Burpee Box Jump Overs (24/20) Rx+30/24 You can use hand to assist it Rx+10 Power Cleans (185/135) *Scale to 165/115lbs– @12:00 –10 Power Cleans (185/135) *165/115lbs20 Burpee

Aloha LCF Ohana! Today we will complete #daysofthunder WOD and #backsquat STRENGTH in our classes. Other pieces will be optional during OPEN GYM. Mahalo! WOD: #daysofthunder Teams of 2 (1:1)  6 Sets (each) Rx+8 sets 15/12 Calorie Row *Scale to 12/10 Calorie Row or 11/8

We will be doing the #zebo and #Power Clean strength in class. WOD: #zemo 3 rounds30/24 Calorie Row30 Chest to bar pull ups *Scale to Pullups, Jumping Pullups or Ring Rows-rest until 15:00-3 rounds30 Push Ups60 Air Squats-rest until 25:00-30 Clean and Jerks (135/95) *Scaled