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Today’s WOD

1501, 2018

CONDITIONING TUESDAY

January 15th, 2018|

Aloha CrossFit – Group WOD

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

ACTIVATION

2:00 Light Bike or Row

5 slow scap retractions + 10 situps

5 goodmornings

5 back squats

5 elbow rotations

1:30 Moderate Bike or Row

5 kip swings + 5 kipping knees to chest

5 strict presses

5 stiff legged deadlifts

5 hang power cleans

1:00 Moderate/Fast Bike or Row

5 toes to bar

5 power clean and jerks

Build steadily to the working load for the day, followed by:

1 Round:

7 Calorie Bike or Row

5 Toes to Bar

3 Power Clean and Jerks

Metcon (Time)

“HANDLEBARS”

4 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

7 Clean and Jerks (155/105)
or 24/18 Calorie Row, if no bike

Rx+: (175/115)

AEROBIC CAPACITY

(OPTIONAL)

Athlete’s choice on equipment:

Row, Run, Bike, or Ski Erg

With a continuous running clock:

4 Rounds of 1:30 On, :30s Off

4 Rounds of 1:15 On, :45s Off

4 Rounds of 1:00 On, 1:00 Off

(our goal is to hold the same paces inside each set of intervals)

MIDLINE

Not for Time:

21-15-9

Pausing Hip Extensions (1 sec top and bottom)

Pausing Glute Bridges (1 sec top)

Empty Bar Good Mornings

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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