Workout of the Day

We will be doing WOD and #back Squat Strength WOD: #james and the giant peach 3 Rounds27 Wall Balls (20/14)18 GHD Sit-ups *Scale to Weighted Ab Mat Sit Ups9 Power Cleans (185/125) Rx+DBall 150/100lbs -Rest 2 Minutes- 2 Rounds For Time18 Toes to Bar *Scale

We will do WOD and CASHOUT in class today. WOD: #pagemaster AMRAP 20 Minutes20/15 Calorie Assault Bike (29/21 Calorie Row, Ski and Bike Erg)20 Bar Facing Burpees20 Deadlift (225/155) *Scale to 185/135lbs *Approx 55-60% 1RM100 Double Unders (150 Singles) Target Rounds: 4 Stimulus is moderate

Aloha Family! We will be doing the WOD and #front squat STRENGTH today in class. WOD: #the iron giant 5 Sets (1 Set every 5 minutes)16 Alternating Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm) Rx+50ft 7 Burpee Pullups (Rx+ 7-10 Bar Muscle ups)16

WOD: #team bradshaw 20 Rounds (10 Rounds each) Athletes complete full round then switch 3 Handstand Pushups *Scale to Inverted HSPU, or Hand Release Pushups 6 Deadlifts (225/155lbs) Rx+275/185lbs *Scale to Single KB Deadlift 12 Pullups *Scale to Ring Rows or Single DB Bent Over

Happy Aloha Friday!!!! WOD: #triwizardcup 4 rounds:30/20 Calorie Bike Erg or Row (21/14 Cal Assault Bike)20 Toes To Bar *Scale to Hanging Knee Raise10 Thrusters (135/95) *Scale 115/75lbs16 Alternating Overhead Barbell Lunge (135/95) *Scale 115/75lbs **Scale to Front Rack (Rx+40 Feet Walking) Target time: 15-18min

WOD: #maui wowie 10 Russian KB Swings (70/53lbs)  *Optional Rx+American Swings 20 Cal Machine of choice 10 Russian KB Swings (70/53lbs) 30 Pullups/Ring Rows/ or 15 R KB Row and 15 L KB Row 20 Cal Machine of choice 10 Russian KB Swings 400m Run

Aloha! We will be doing the WOD, Back Squat STRENGTH and Accessory in class today. WOD: #Atreus 8 Sets (1 Set every 2 Minutes)12/10 Calorie Row *Scale 10/8 8/7 Assault Bike12 Burpee over DB *Scale 8-10 Burpee Target Time each set: sub 1 minute Time

We will be doing the WOD and #Deadlift STRENGTH WOD: #kratos 10 Rounds:4 Strict Pullups *Scale to Pullups or Ring Row (2 sec Hold) Rx+1 Rope Climb4 Strict Handstand Push-ups *Scale to Handstand Pushups/Inverted HSPU or Strict DB Press 6 Alternating Dumbbell Snatches 50/35lbs Rx+

Aloha LCF Ohana! We will be doing the WOD and #Front Squat Strength in class today. WOD: #from the rower to the wall For Time:21/16 Calorie Row (15/11 Cal Bike)42 Wall balls (20/14) *Scale to DB Thrusters 35/25lbs21/16 Calorie Row36 Wall Balls (20/14)21/16 Calorie Row30

WOD: #maui magic For time: Teams of 2. Split Reps as desired. Complete Entire movement before moving on. 250 Double Unders (Scale to 250 Singles) 30 Cal Ski or 30 Cal Bike 200m Partner Run with Ball (20/14) (Both run, carrying ball as desired) 50