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Today’s WOD

2010, 2018

NO LAZY SATURDAY!

October 20th, 2018|

Aloha CrossFit – Group WOD

“If you have everything under control, you’re not moving fast enough.” – Mario Andretti

ACTIVATION

On the Minute x 15 (3 Rounds):

Minute 1 – :50s Row

Minute 2 – :50s Mobility Station (rotates, see below)

Minute 3 – 5 Scap Retractions + 5 Kip Swings

Minute 4 – 6 Burpees + 12 AbMat Sit-Ups

Minute 5 – 10 Alternating DB Snatches (very light)

Mobility

Round 1 – Spiderman and Reach, each leg

Round 2 – Walkouts

Round 3 – Reverse Samson and Reach

Metcon (No Measure)

“Boats and Toes” (team version)

Teams of 3, with a 30:00 Time Cap:

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24″/20″)

Directly into…

50-40-30-20-10:

Toes to Bar

Dumbbell Power Snatch (50/35)

Metcon (No Measure)

“Boats and Toes” (individual version)

For Time:

20-16-12-8:

Calorie Row

Burpee Box Jumps (24″/20″)

Directly into…

20-16-12-8:

Toes to Bar

Power Snatch

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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