Workout of the Day

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WOD: #This is the way Partner workout:AMRAP 4 minutes6 unbroken Power Snatches (115/80 or Scale weight to 95/65 ) back and forth *Beachfit is 6 Plate Ground to Overhead (45/25lbs)-straight into-AMRAP 4 minutesMax Calorie Assault Bike (switch as desired – either a time or cal

WOD: #mandalorian AMRAP 12:0010 Alternating Dumbbell Snatches (50/35)20 Alternating Leg V-Ups (Rx+ GHD Sit Ups)60 Double Unders (90 Singles) *Scale 9/7 Ski Erg STRENGTH: #Front Squat:10 sets x 3 reps @83% 1RM Front Squat* Rest 60-90 secs minutes between sets #Back Squat– 5 sets x 3

Aloha Friday! We will do the WOD and Squat Clean strength in class today. Push Press and the remaining items will be done on your own if desired. WOD: #mustache 3 Rounds for Time12 Chest-to-Bar Pull-Ups *Scale to Pullups or Ring Rows with 1 sec

WOD: #remix Teams of 2.. 30 Rounds (15 each) or 30 min Cap -whatever comes first “I go, you go” style..partner completes entire round, then switch 12 Russian KB Swings (70/53lbs) 8/6 Assault Bike (Can alternate between 8/6 Cal Row every other round if desired)

Aloha LCF Ohana! We will be looking to get the WOD, STRENGTH (A) and CASHOUT done in class today. Remember this is the entire Competitor program listed. Goal is to get these 3 parts done and the other pieces are optional. WOD: #3-D AMRAP 3

WOD: #david and goliath 23 Minute Clock0:00-3:00Run 400m (OR 325m Air Runner)Max Chest to Bar Pullups/Pullups or Ring Rows (Rx+Max Rope Climbs)-Rest 1:00-4:00-7:00Run 400m (OR 325m Air Runner)Max Clean and jerks 135/95lbs Rx+(155/105)-Rest 1:00-8:00-11:00Run 400m (OR 325m Air Runner)Max Power Snatches 135/95lbs Rx+(155/105)-Rest 1:00-12:00-15:00Run 400m

WOD: #Noah’s Ark 3 sets25/20 Calorie assault bike (OR 20/15 Calorie Echo Bike)25 Push ups50 Air squats100 Double unders50 Air squats25 Push ups25/20 Calorie assault bike (OR 20/15 Calorie Echo Bike)-Rest 3:00 b/t sets- Target Time: Target 7-9 min Cap Time: 10 min Scaled Version

HAPPY NEW YEAR FROM ALL OF US AT LAHAINA CROSSFIT! ENJOY THEY DAY WITH FAMILY AND FRIENDS WE WILL BE CLOSED ALL DAY FRIDAY JANUARY 1ST. OPEN GYM FROM 8-10AM AND 8AM CLASS WOD ON SATURDAY JANUARY 2ND. WE WILL RESUME WITH OUR REGULAR CLASS

WOD: #thirty something Teams of 2.. 30 Rounds (15 each) or 30 min Cap -whatever comes first “I go, you go” 10 Air Squats (Rx +Jumping Air Squats) *Other option 10 Alternating Lunges 8/6 Assault Bike 6 Alternating DB Snatches (50/35lbs) Rx+70/50lbs