Workout of the Day

WOD: #iloveburpees AMRAP 60: Burpees Happy April Fools Day! Make it a great day! Actual WOD below. WOD: #mix and match 4 Rounds 20 Burpees *Scale to Hand Release Pushups 30 Alternating DB Snatches (50/35lbs) 40 Sit Ups *Scale to Hollow Rocks or Dead Bugs

WOD: #superman 3 sets 15 Toes to Bar *Scale to Hanging knee raises5 Squat Cleans 185/125lbs Rx+(225/145)15/12 Calorie Assault Bike (Scale to 12/10 Cal)5 Squat Cleans 185/125lbs Rx+(225/145)-Rest 1:1 between sets- **If not at Rx, Squat Clean weight, then scale to around 65-70% of 1RM

We will do the WOD and Back Squat Strength in class today. This is a deload week. Hit the WOD hard and the Back Squats. If still feeling like doing more choose some of Olympic Lifting pieces. Aloha! WOD: #justice League For Time2 Rounds:10 Power

CrossFit Open/Games 2021 ALL Drop In Athletes that are OFFICIALLY SIGNED UP for the 2021 CrossFit Open – Please complete your waiver, drop in payment, and RSVP PRIOR to attending by clicking HERE.  Lahaina CrossFit is excited to host another year of the online Open qualifier

WOD: CrossFit Open/Games 2021 ALL Drop In Athletes that are OFFICIALLY SIGNED UP for the 2021 CrossFit Open – Please complete your waiver, drop in payment, and RSVP PRIOR to attending by clicking HERE.  Lahaina CrossFit is excited to host another year of the online Open

WOD: #thursday mashup EMOM 20 Min 1: 10 Ring Rows + 10 Pushups * (Rx 12 + 12) *Can sub DB Bench Press if desired Min 2: 12/10 Cal Machine (Rx+15/12) Min 3: 12 Russian KB Swings + 12 Alternating KB Goblet Lunge (5 per

We will be doing the WOD and the Barbell Cycling in class today! WOD: #the comissioner 30/24 Calorie Assault Bike (43/35 Calorie Row)15 Deadlifts (225/155) *Scale to 185/125lbs **Approx 40-50%30/24 Calorie Assault Bike (43/35 Calorie Row)10 Deadlifts (275/185) *Scale to 225/155 **Approx 55%30/24 Calorie Assault

WOD: #kill the messanger 5-10-15-20-15-10-5Toes to BarWall Balls (20/14lbs) Rx+30/20Box Jump Overs (24”/20”) (Rx+no touch) Target time: 8-10 minutes Time cap: 16 minutes Rest 10 minutes after completion, then complete WOD 2: WOD 2: #beck brothers AMRAP 105 pegboard, 5 Rope Climbs or 15 Strict

CrossFit Open/Games 2021 ALL Drop In Athletes that are OFFICIALLY SIGNED UP for the 2021 CrossFit Open – Please complete your waiver, drop in payment, and RSVP PRIOR to attending by clicking HERE.  Lahaina CrossFit is excited to host another year of the online Open qualifier

CrossFit Open/Games 2021 ALL Drop In Athletes that are OFFICIALLY SIGNED UP for the 2021 CrossFit Open – Please complete your waiver, drop in payment, and RSVP PRIOR to attending by clicking HERE.  Lahaina CrossFit is excited to host another year of the online Open qualifier