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20 09, 2018

THIRSTY THURSDAY

September 20th, 2018|

Aloha CrossFit – Group WOD

Inner peace is the key: if you have inner peace, the external problems do not affect your deep sense of peace and tranquility…without this inner peace, no matter how comfortable your life is materially, you may still be worried, disturbed, or unhappy because of circumstances.” ― Dalai Lama

Metcon (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

Synchronized bar-facing burpees

Time cap: 7 minutes

Metcon (AMRAP – Reps)

For time:

20 synchronized squat cleans, 135 lb.

20 synchronized squat cleans, 185 lb.

20 synchronized squat cleans, 225 lb.

Time cap: 7 minutes

Metcon (Time)

21-15-9 reps for time of:

Synchronized pull-ups

Synchronized deadlifts, 225 lb.

Time cap: 45 min.

Metcon (Time)

5 rounds for time of:

50 double-unders (each)

50-ft. synchronized overhead lunge

50-lb. dumbbell

Time cap: 15 minutes

21 04, 2018

Church Sunday

April 21st, 2018|

Aloha CrossFit – Group WOD

NEW HOPE KAHULUI CHURCH SERVICE AT MAUI MALL THEATERS
8:30am & 10am

20 03, 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

20 02, 2018

GROWTH MINDSET WEDNESDAY

February 20th, 2018|

Aloha CrossFit – Group WOD

“To succeed in life, you need three things: a wishbone, a backbone, and a funnybone.” – Reba MacEntire
As we approach the Open season, we’ll sustain all three.
The growth mindset that sees everything as an opportunity. The unbreakable will to give our best, regardless of he circumstances. And the attitude of gratitude for this incredible lifestyle we get to live in every day.

ACTIVATION

15-12-9

Calorie Bike or Row

Empty Bar Deadlifts

then, with very light loading

OTM x 3

3 good mornings

3 stiff-legged deadlifts

3 hang power cleans

PAUSING POWER CLEAN COMPLEX

Every 90 seconds x 7 sets:

1 Pausing Power Clean (knees, mid thigh, receiving)

1 Power Clean

(drop the bar between reps to reset. no touch and go)

set 1 – 63%

set 2 – 66%

set 3 – 69%

set 4 – 72%

sets 5-7 – 75%

Metcon (AMRAP – Rounds and Reps)

“OTM” PRIMER

On the Minute x 16 (4 rounds):

minute 1 – 15/12 Calorie Row

minute 2 – 6 Power Cleans (155/105)

minute 3 – 40 Double Unders

minute 4 – 20 AbMat Sit-Ups
Rx+:

18/14 Calorie Row

(185/135) Power Cleans

50 Double Unders

20 AbMat Sit-Ups

RECOVERY BIKE

15:00 Recovery Effort

*conversational pace throughout

17 02, 2018

CHURCH SUNDAY

February 17th, 2018|

Aloha CrossFit – Group WOD

NEW HOPE KAHULUI CHURCH SERVICE
AT MAUI MALL THEATERS
8:30AM & 10:00AM

16 02, 2018

SUCK IT UP SATURDAY!

February 16th, 2018|

Aloha CrossFit – Group WOD

SATURDAY SCHEDULE:
Maui Lani: 6am(comptrain), 8am, 9:15am
Kihei: 7am, 8:30am

ACTIVATION

3 Rounds:

30 Single Unders or Double-Unders

15 Calorie Row

12 Abmat Sit-Ups

9 Slow Banded Good Mornings

6 Walkouts

Followed by Barbell Warmup

Metcon (Weight)

DU + CLEAN AND JERK

Alternating On the Minute x 12 (6 rounds):

Even Minutes – 50 Double Unders

Odd Minutes – 2 Power Cleans + 1 Jerk
Athlete’s choice on loading. Enter heaviest completed C & J.

Metcon (AMRAP – Rounds and Reps)

“GO TIME” (TEAM VERSION)

In Teams of 3, AMRAP 20:

10/7 Calorie Assault Bike

8 Burpees

4 Power Clean and Jerks

*score for team is max rounds + reps completed.
Partners complete full rounds, then switch.

Starting load is 135/95. After every 6 Rounds (each partner moving through twice), the load increases.

Male weights: 135-155-185-205-225

Female weights: 95-105-125-135-145

Metcon (Time)

“GO TIME”(INDIVIDUAL VERSION)

5 Rounds, resting 2:00 between each:

9/6 Calorie Assault Bike, 6 Burpees, 3 Clean and Jerks

9/6 Calorie Assault Bike, 6 Burpees, 3 Clean and Jerks
Round 1 – 135/95

Round 2 – 155/105

Round 3 – 185/125

Round 4 – 205/135

Round 5 – 225/145

14 02, 2018

SUPER 8 RETEST

February 14th, 2018|

Aloha CrossFit – Group WOD

This week, the final week of the Lurong Challenge, keep the momentum going and put some additional focus on the goals you’ve set for yourself.
Great job to all participating, you are all winners!

ACTIVATION

3 Rounds:

200m Run

1 Round of “Strict Cindy”

followed by, Cluster Practice

SUPER 8 TEST (Lurong 2018) (AMRAP – Reps)

“SUPER 8 TEST”

8 Minute AMRAP:

8 Burpee Box Jump Overs

8 Cleans

8 Thrusters
Rx (level 3): Box (30/24), Bar (95/65)

Level 2: Box (24/20), Bar (75/55)

5k Row (Time)

Max Effort 5k Row

13 02, 2018

HAPPY VALENTINES DAY!!

February 13th, 2018|

Aloha CrossFit – Group WOD

“Weakness of attitude becomes weakness of character.” -Albert Einstein

ACTIVATION

21 Calories Bike, Row, or Ski Erg

7 Wall Squats

15 Calories Bike, Row, or Ski Erg

5 Wall Squats

9 Calorie Bike, Row, Ski Erg

3 Wall Squats

Barbell Warmup

Repeat a second time building very slightly in loading.

STAMINA SQUAT

On the 2:30 x 6 sets:

3 Front Squats + 6 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73%

Set #3 – 76%

Set #4 – 79%

Set #5 – 82%

Set #6 – 85%

Metcon (AMRAP – Reps)

“HOT SAUCE”

Part #1

AMRAP 3:00:

21/16 Calorie Row

21 Burpees over the Rower

Max Overhead Squats (95/65)

Rest 3:00

Part #2

AMRAP 3:00:

18/14 Calorie Row

18 Burpees over the Rower

Max Overhead Squats (115/80)

Rest 3:00

Part #3

AMRAP 3:00:

15/12 Calorie Row

15 Burpees over the Rower

Max Overhead Squats (135/95)

Rest 3:00

Part #4

AMRAP 3:00

12/9 Calorie Row

12 Burpees over the Rower

Max Overhead Squats (155/105)
*Score is total reps of OHS

RECOVERY BIKE

10:00 Recovery Bike

Recovery effort. conversational pace.

12 02, 2018

CONDITIONING TUESDAY!!!

February 12th, 2018|

Aloha CrossFit – Group WOD

“A single question can be more influential than a thousand statements.” -Bo Bennett

ACTIVATION

4 Rounds on the Bike, Rower, or Ski Erg:

:40s Slow, :20s Moderate

-After each round complete:

3 Spiderman and Reach (each side)

3 Walkouts

3 Scap Retractions on Rings

3 Strict Ring Dips

into…

Barbell Warmup (empty bar)

Steadily build to working hang power clean load

Metcon (AMRAP – Reps)

HANG PC + RING MU:

Ascending Ladder for 7 Minutes:

1 Hang Power Clean (205/145), 1 Ring Muscle-Up

2 Hang Power Cleans (205/145), 2 Ring Muscle-Ups

3 Hang Power Cleans (205/145), 3 Ring Muscle-Ups
Continue to add (1) repetition to each movement until the time cap is reached.

Metcon (AMRAP – Rounds and Reps)

“BAR HOPPING”

AMRAP 15:

15 Hang Power Cleans (135/95)

20/15 Calorie Assault Bike

15 CTB Pull-Ups

60 Double-Unders
Rower: 20/15 Calories

MIDLINE

With a 7:00 Clock:

Accumulate as much time as possible in an L-sit on Parallettes.

*Every break, complete 10 GHD Sit-Ups (or lightly weighted abmat sit-ups)

10 02, 2018

CHURCH SUNDAY

February 10th, 2018|

Aloha CrossFit – Group WOD

NEW HOPE KAHULUI CHURCH SERVICE
AT MAUI MALL THEATERS
8:3AM AND 10:00AM