What is 18.5 going to be?  

Please see below for when Lahaina CrossFit will be available for judging of your 18.5 WOD.  We will be programming the WOD for our regular classes as well on Friday.  Good luck!

Fridays: 10-11:30am and 5-6:30pm – Please plan accordingly, as the last heat will have to be complete by 6:30. 

Saturdays: 9-10:30am – There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15. 

Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.

WOD:

#almost there

AMRAP 30

20 KB Swings (70/53lbs)

500m Row

15 Overhead Plate Lunges (45/25lbs) **If plan on doing Open Workout on Friday and want to save legs for Thrusters, you can do Plate Ground to Overhead**

400m Run

10 Single Arm Bench (side) with Static Hold

30/20 Bike or Ski Erg

CASHOUT:

2-4 rds

20  Hollow Rock

15  Tuck Ups

10  Dead Bugs

5 Grasshoppers (side)

*10 Alternating DB Curls after each round