We will  have scoring/judging heats during Open Gym on Monday (March 11th)  starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

We will have scoresheets available along with clipboards and pens.

We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

It is the athletes responsibility to submit their OWN score – listing performed at Lahaina CrossFit and selecting 1 of our certified judges TOM RAGUSA or JANELLE RAGUSA

We will ONLY validate all scores that we have overseen.

If you plan on submitting a video, please contact us ahead of time.

Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement – we will update on our Facebook and Instagram pages – stay tuned each week*

STRENGTH:

#stamina squats

Alternating “On the Minute” x 12 (6 Rounds):

Minute 1 – 6 Back Squats

Minute 2 – 3 Front Squats

*Use 63% of 1 Rep Max Front Squat for both the Back Squats and the Front Squats. 

BeachFit will do:

AMRAP 12

20 Russian KB Swings

20 AbMat Sit Ups (20 Plank Taps)

15/10 Ski Erg

WOD:

#Sir Charles

1,000m Run (1250 row), directly into…

5 Rounds: 

10 CTB Pull-Ups

30 Air Squats

Directly into… 1,000m Run (1250 Row)

*Wear 20/14 Weight Vest if desired

CASHOUT:

#body armor

4 Giant Sets:
9-7-5-3: Barbell Bench Press
30 Low-Banded Rows – Video

Rest 2:00 between sets.

2 Giant Sets:
50′ Single Arm OH Walk – Video
100′ (2 Down and Backs) Double KB Front Rack Carry – Video
200′ (4 Down and Backs) Farmers Carry

Rest 2:00 between sets.