WORKOUT OF THE DAY, OCTOBER 23RD 2018

WOD:

#bar keeper

In a 5:00 Window..
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

21 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)

15/12 Calorie Assault Bike or Row

Rest 5:00

In a 5:00 Window…
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

15 Toes to Bar (Scale to Hanging Knee Raises)

12/9 Calorie Assault Bike

Rest 5:00

In a 5:00 Window…

*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

9 Pull-Ups (Scale to Ring Rows)

9/6 Calorie Assault Bike

*Can complete 21 Lateral Burpees as buy in if using bike and or row in wod

CASHOUT:

3 sets of

:20 second Hollow Body hold Rx+Supine GHD Hold

:20 second Superman hold Rx+ Hip Extension hold

3 sets of 

20 Weight Ab Mat Sit Ups  Rx+GHD Sit ups

20 Barbell or Banded Good Mornings Rx+ Hip Extensions

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.