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Today’s WOD

1601, 2018

STAMINA SQUAT WEDNESDAY

January 16th, 2018|

Aloha CrossFit – Group WOD

“Look inward, not outward.”
Everyone faces adversity – this is a given. Life wouldn’t be interesting without it.
How we respond to it varies dramatically from individual to individual.

ACTIVATION

21-15-9

Calorie Bike, Row, Ski Erg

After each round, complete…

5 wall squats

:30s Warrior Squats

With an empty barbell:

10 goodmornings

7 back squats

5 pausing front squats

2 Rounds, gradually building in intensity:

1 Wall Walk

5 Calorie Row

3 Kipping HSPU

5 Calorie Row

Metcon (AMRAP – Reps)

SKILLS – ROW/HSPU

Every 90s x 6 rounds:

18/14 Calorie Row

Max Kipping HSPU
Lowest round counts as the score.

STAMINA SQUAT

Alternating EMOM x 12 (6 rounds):

Odd Minutes – 2 Front Squats

Even Minutes – 4 Back Squats

*working load today is 66% of our best Front Squat, for “both” movements.

Metcon (AMRAP – Reps)

“SLAP HAPPY”

Part 1 – In a 5:00 window…

100 Double Under Buy In, followed by AMRAP:

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

REST 5:00

Part 2 – In a 5:00 window…

100 Double Under Buy In, followed by AMRAP:

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

REST 5:00

Part 3 – In a 5:00 window…

100 Double Under Buy In, followed by AMRAP:

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)
Rx+:

115/80

135/95

155/105

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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