Best of Luck to our 3 Teams competing in the Great Aloha Games competition this weekend at Aloha CrossFit. It’s the first competiton for many of them! Keep tabs on social media for updates.
Our Coaches will all be participating in The Great Aloha Games so we will unfortunatly need to cancel our 8am class on Saturday and 9am Open Gym as well. We will post an at home workout for you all to do!
STRENGTH:
#front squats
Every 2 min complete, for 14 min complete
4 Front Squats @ 72% of 1-Rep
4 Front Squats @ 72% of 1-Rep
3 Front Squats @ 77% of 1-Rep
3 Front Squats @ 77% of 1-Rep
2 Front Squats @ 82% of 1-Rep
2 Front Squats @ 82% of 1-Rep
BeachFit will do:
AMRAP 10
400m Run
40 Sit Ups
30 Pushups or Plank Taps
20 Pullups or Ring Rows
10 Burpees
WOD:
#go fish (18 Min Cap)
For Time:
1,000 Meter Row or Run
Directly into…
3 Rounds:
21 Deadlifts
15 Barbell-Facing Burpees
9 Push Jerks
Rx Barbell – 135/95 (Rx +155/105)
*Will be using the same weight on the Deadlifts and Jerks. Should choose a weight that you could do 20+ times in a row when fresh.
