WORKOUT OF THE DAY, DECEMBER 11TH 2020

WOD:

#hold onto your butts

30 Power Cleans (115/80) *Scale to 95/65lbs
30 GHD Sit Ups *Scale to Ab Mat Sit ups
30 Box Jumps (24/20)
30 Shoulder to Overhead (115/80)  
30 Box Jumps (24/20)
30 GHD Sit Ups
30 Power Cleans (115/80)
-Rest 5:00-
20 Power Cleans (135/95) *Scale to 115/75lbs
20 Medball GHD Sit Ups (20/14) *Scale to weighted Ab Mat Sit Ups
20 Box Jumps (30/24)
20 Shoulder to Overhead (135/95)  
20 Box Jumps (30/24)
20 Medball GHD Sit Ups (20/14)
20 Power Cleans (135/95)

Target time workout 1: sub 12 minutes 

Time cap workout 1: 18 minutes

Target time workout 2: sub 14 minutes 

Time cap workout 2: 15 minutes

CASHOUT:

#accessory

12:00 for quality
3-6 Unbroken Ring Muscle ups *Scale to Chest to Bar Pullups or Pullups
0:45 Side Plank (each side)
0:45 Sandbag Bear Hug (150/100)

Side Plank
Sandbag Bear Hug Hold

Addtional Cardio WOD:

Row “Aerobic Threshold”
6 Sets:
4min at moderate pace 
45sec rest b/t reps”

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get more information

“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

learn more about our membership options

Fill out the form below to get started.