WORKOUT OF THE DAY, OCTOBER 4TH 2017

WOD:

#hump day fun

AMRAP 15:

15 Toes to Bar  (Scale to Hanging Knee Raise or Ab Mat Sit Ups)

12 Alternating Front  Rack Reverse Lunges (95/65lbs) Rx+115/75lbs  DB Option 50/35lbs  (6 per leg)

9 Clean and Jerks (95/65lbs) Rx+115/75lbs  DB Option 50/35lbs

BeachFit will do:

AMRAP 15

15 Ab Mat Sit Ups

12 KB Lunges

9 Plate Ground to Overhead 

CASHOUT:

#gymnasty

3-5 x 12 Unbroken Chest to Bar Pull-Ups/Pullups or Ring Rows

3-5 x 12 Push Ups *Options – Knees/Hand Release/Plyo

Pull Set, Push Up Set
Rest as needed between sets

 

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.