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Today’s WOD

2003, 2018

CONDITIONING TUESDAY

March 20th, 2018|

Aloha CrossFit – Group WOD

“I would rather die of passion than boredom.” – Vincent Van Gogh

ACTIVATION

At very low intensity:

15 Calorie Row or Bike + 15 Slow Air Squats

10 Calorie Row or Bike + 10 Slow Air Squats

5 Calorie Row or Bike + 5 Slow Air Squats

followed by,

3-2-1

Spiderman and Reach, each side

Walkouts

followed by Barbell Warmup

THRUSTER

In a 7:00 window:

Build to a moderate single

*not looking for a max, or even a heavier loading attempt, but a moderate single executed with very, very good technique.

All reps from the floor.

Metcon (Time)

“FOUR SCORE”

4 Rounds of a 4:00 Window:

12 Thrusters (95/65)

12/9 Calorie Assault Bike

18 Shuttle Sprints (10m)

*any time remaining in 4:00 is rest.

**score is “slowest” round
Scaled: Row 15/12 Calories

RECOVERY

5 Rounds: (not for score)

1:00 Light Row

15 GHDSU

Why Crossfit?

  • Get leaner and stronger
  • Feel more positive and energetic
  • Reduce injury, illness and disease
  • Improve performance overall
  • 1/4 the cost of a personal trainer
  • Small group classes w/ expert coaching

Why Choose Aloha CrossFit?

  • World-class, passionate coaches
  • Life-changing programs
  • Welcoming and motivational atmosphere
  • State-of-the-art facilities
  • Convenient schedule
  • Friendly, accessible beginner program

Class Schedule

Monday, Wednesday, Friday

5am – Regular CrossFit Class

8am – Regular CrossFit Class

9:15am – CompTrain Class

12pm – Regular CrossFit Class

3pm – Regular CrossFit Class

4:15pm – Regular CrossFit Class

5:30pm – CompTrain Class

6:45pm – Regular CrossFit Class (Beginners Class)

 Tuesday, Thursday

5am – Regular CrossFit Class

8am – Regular CrossFit Class

9:15am – CompTrain Class

12pm – Regular CrossFit Class

3pm – Regular CrossFit Class

4:15pm – Regular CrossFit Class

5:30pm – CompTrain Class

6:45pm – Regular CrossFit Class (Beginners Class)

6:45 – 7:45 – Kids Class

 Saturday

8am – Regular CrossFit Class

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