Workout of the Day

#friday 15-12-9 Calories on Machine of Choice Alternating DB Snatch 50/35 (*Rx+R-Arm DB OHS 70/50 or 50/35) Toes to Bar *Hanging Knee Rasie OR Ab Mat Sit Ups w weight 20/14lbs 2:00 Rest 9-12-15 Calorie Machine of Choice Alternating DB Snatch 50/35 (*Rx+R-Arm DB OHS

WOD: #flex on em 1min. AMRAP:Assault Bike (Goals: 15/10 Cal) 1min. AMRAP:Single DB Skull Crushers or Barbell (Goals: 15+ reps) 1min. AMRAP:10m Shuttle Sprints (Goal: 8+) 1min. AMRAP:Single DB Bicep Curls or Barbell (Goals: 15+ reps) 1min. AMRAP:DB Bench Press OR Decline Pushups – on

WOD: #hump day kine tings 3x AMRAP 4 / 1:00 Rest 8/6 Calories Bike or Row (Machine) 8 Overhead Squat 95/65 *Scale to 75/55 **Sub Barbell Front Squats or DB Front Squats 8 CTB Pull Ups * Scale to Pullups OR Bent Over BB Row

WOD: #just felt like running 4 Rounds 400m Run (500m Row/Ski or 800m Bike Erg) 15 Deadlift 135/95 *Scale to 115/75 or 95/65lbs *Can sub KB Deadlifts 70/53lbs 5 Wall Walks *Scale to 3 or 40 Plank Taps per round, R/L=2) 1:00 Rest (WELLNESS WOD)

WOD: #monday fun (15 min Cap) 9-7-5 Front Squat 185/125lbs *Scale to 155/105 or 135/95lbs Rx+205/145 Shoulder to OH 185/125lbs *Scale to 155/105 or 135/95lbs Rx+205/145 Rest 2:00 21-15-9 Front Squat 115/75 *Scale to 95/65 Rx+135/95lbs Shoulder to OH 115/75 Wellness WOD: 30-20-10 DB Front

WOD: 3 Rounds (7 Min Cap) 6 Squat Clean Thrusters 135/95 (115/75) [95/65] *Scale to DB Squat Clean Thrusters 4 Ring Muscle Ups *Burpee Strict Pullups Rest until the 9:00… Then… EMOM 6 15-20 Wallballs 20/14 10′ 2-4 Ring Muscle Ups *Burpee Strict Pullups STREGNTH:

WOD: #Bruh EMOM 24 Min 1: 12/8 Cal Machine *Approx :40-:45 sec of work Min 2: 10-15 DB Bench Press *Can do Floor Press if desired Min 3: 12/8 Cal Machine *Approx :40-:45 sec of work Min 4: : 30 Max Bench Dips *10+reps Min

Lahaina CrossFit is excited to host another year of the online Open qualifier this CrossFit Games season! This year is 3 weeks with additional qualifiers along the way. Our athletes and visitors are excited to embrace another Open Season! This will be our 12th year

WOD: #thrusters does the body good AMRAP 13 3 Rounds 60 Double Unders (90 Single Unders or 8/6 Cal Ski) 10 Thrusters 115/75 *Scale to 95/65 Rx+135/95lbs 10 Strict Pullups Rx+6 Ring Muscle Ups then.. Max Calorie Row in remaining time (WELLNESS WOD:) AMRAP 13

WOD: For Time 20/14 Calorie Echo/AAB (29/20 Row/Ski/Bike Erg) 40 AB Mat Sit Ups (add weight if desired) Rx+GHD Sit Ups 2:00 Rest 20/14 Calorie Echo/AAB 30 Power Snatch 75/55 2:00 Rest 20/14 Calorie Echo/AAB 20 Burpee Box Jump Overs 30/24″ STRENGTH: #Power Snatch +