LCF ATHLETES AND ISLAND VISITORS:

There will only be the 6, 7, 8, and 9am classes TODAY.  We will be closed on Christmas Day!

WOD:

#12 Days of CrossFit

1 Muscle Up (Scale is Chest to Bar Pullup, Pullup or Ring Row)
2 Box Jumps (24″/20″)
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 Burpees
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Oz. Beer! Or 12 Burpees

**There will be a modified version of this workout that ALL can do! Please come on in and celebrate the 12 Days of CrossFit with our Lahaina CrossFit Ohana!!

COMPETITORS:

WOD:

#12 days of CrossFit

12 Rounds for time of:

1 Squat Snatch, 175/125
2 Box Jumps, 30/24″
3 Push Press, 175/125
4 TTB
5 Hang Power Cleans, 175/125
6 Hand Release Push ups
7 Dead Lifts, 175/125
8 Burpees
9 KBS, 2/1.5-pood
10 Walking Lunges (10 each side)
11 Wall Balls (30/20)
12 Calorie Assault Bike

Round 1: 1 Snatch
Round 2: 2 BJ + Snatch
Round 3: 3 Push Press + 2 BJ + 1 Snatch
Round 4: 4 TTB + 3 PP +2 BJ + 1 Snatch..