Here we go athletes! We will run heats of 6 (3 guys and 3 girls) every “25” minutes…we will start sooner if the entire heat finishes before the 24 minute mark…so be ready to go!
Available Heat Times:
Friday AM: 10:00, 10:”25″, 10:”50″ (NO YOGA today)
Friday PM: 5:00, 5:”25″, 5:”50, last heat 6:”15″
Sat AM: 9:00, 9:”25″, 9:”50″
Mon AM 10:00, 10:”25″, 10:”50″
Visitors you are more than welcome to join us!
Please contact us ahead of time as well as fill out your online waiver and pre-purchase your day pass (http://www.lahainacrossfit.com/rates) to help expedite the drop-in process.
Mahalo and Good Luck!
WOD:
#17.3
WORKOUT 17.3
Rx’d (Ages 16-54)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.
This is the Rx version of the WOD. For class purposes we will scale according to EACH ATHLETE. We will scale to Power Snatch with weights going up after every 3 rounds and Pullups/Ring Rows as needed.
BeachFit (No Barbell Option) – If you are new(er) to CrossFit and not familiar with the Barbell we ask that you choose this option to help keep class moving and athletes safe.
3rds of:
6 Pullups or Ring Rows
6 Plate Ground to Overhead
6 Lunges per Leg (Plate Overhead/Holding or no weight)
300m Run
Then, 3rds of
7 Ring Rows
7 Plate Ground to Overhead
7 Lunges per Leg (Plate Overhead/Holding or no weight)
300m Run
Then, 3rds of
8 Ring Rows
8 Plate Ground to Overhead
8 Lunges per Leg (Plate Overhead/ Holding or no weight)
300m Run
CASHOUT:
100 Ab Mat Sit Ups
