WOD

15 01, 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

14 01, 2018

HAPPY MARTIN LUTHER KING DAY.

January 14th, 2018|

Aloha CrossFit – Group WOD

“When are closed to ideas, what we hear is criticism.
When we are open to criticism, what we get is advise.”
The quote above describes to us that there is no such thing as negative feedback. Even in the most abrasive delivery methods, it is still valuable information that can better our next move. There is not such thing, as bad feedback.

TODAY’S SCHEDULE:
MAUI LANI: 5am, 8am, 9:15am, 12pm
NO AFTERNOON CLASSES (4pm, 5:30pm, 7pm)
KIHEI: REGULAR SCHEDULE

ACTIVATION

2:00 slow bike or row

5 strict pullups, 10 pushups, 15 ohs

:30s samson stretch each side

5 kip swings + 3 kipping pullups

into…….. (all with empty barbell)

1:00 moderate bike or row

5 snatch grip stiff-legged deadlifts

5 snatch grip deadlifts

5 ring kip swings

into…….

:45s moderate bike or row

5 behind the neck snatch grip presses

5 behind the neck snatch grip push jerks

5 hang muscle snatches

into…….

:30s moderate/fast bike or row

2 hang power snatches

5 pausing ohs

3 hang squat snatches

SNATCH

ON THE 0:00…SNATCH

PRACTICE:

Part 1 – Snatch Grip Sotts Press

5 Sets of 3 Reps

Part 2 – Overhead Squat + Snatch Balance

5 Sets of 3 Reps

set 1 – 40%

set 2 – 505

set 3 – 60%

set 4 – 65%

set 5 – 70%

TRAINING:

On The Minute X 11:

1 Power Snatch + 1 Squat Snatch

set 1 – 73%

set 2 – 76%

set 3 – 79%

REST 1:00

set 4 – 76%

set 5 – 79%

set 6 – 82%

REST 1:00

set 7 – 79%

set 8 – 82%

set 9 – 85%

Metcon (Weight)

ON THE 15:00..OVERHEAD SQUAT

Alternating OTM x 10 (5 rounds):

Even Minutes – 14/10 Calorie Assault Bike

Odd Minutes – 5 Overhead Squats

*post the heaviest completed set of 5 ohs.

(yes off the rack)

Metcon (Time)

ON THE 35:00……

“DOCTOR’S ORDERS”

3 Rounds:

50 Air Squats (below parallel)

35 Pushups

20 Calorie Row
Rx+:

3 Rounds:

64 Air Squats

42 Calorie Row

21 Kipping HSPU

13 01, 2018

CHURCH SUNDAY

January 13th, 2018|

Aloha CrossFit – Group WOD

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

12 01, 2018

INTERVAL TRAINING SATURDAY

January 12th, 2018|

Aloha CrossFit – Group WOD

SATURDAY SCHEDULE:
MAUI LANI – 6am(comptrain), 8am, 9:15am
KIHEI – 9am

ACTIVATION

3 Rounds:

30 single unders or double unders

15 calorie row

12 abmat situps

9 slow banded goodmornings

6 strict pullups

:45s samson stretch lunge (each)

followed by Barbell Warmup

CLEAN AND JERK + BAR MUSCLE UP

Alternating On the Minute x 12 (6 rounds):

Odd Minutes – 3 Power Cleans

Even Minutes – “X” Bar Muscle Ups

*on the Power Clean, it is our aim to build across the six round. On the pullup bar, our aim here is to choose a repetition count to hold across all rounds.

Power Clean (Heavy Triple )

Metcon (Time)

“CHAINSMOKER”

5 Rounds, starting every 4:00:

10 CTB Pullups

18 DB Snatches (50/35)

15/12 Calorie Assault Bike
score is slowest round

Metcon (AMRAP – Reps)

SKILLS: DOUBLE-UNDERS

AMRAP 2:00 – Double-Unders

10 01, 2018

REST DAY / MAKE UP DAY

January 10th, 2018|

Aloha CrossFit – Group WOD

Whether it be upon rising, before bed, or anywhere in between, working these 30 minutes will make a significant difference in our recovery, performance, and longevity.

“THURSDAY 30”

Dorsiflexion (ankle) – 2:00 each foot UPPER BODY

Lats – Foam Roll – 2:00 Each Side

Traps – Lacrosse Ball – 1:00 Each Side

Pec Minor/Bicep – Lacrosse Ball – 2:00 Each Side

Shoulder to Floor – 1:00 Each Side

Childs Pose – 2:00 Total

LOWER BODY

Quad/Adductor – Foam Roll – 2:00 each leg

Couch Stretch – 2:00 each side

Staddle Pose – 2:00 Total

Pigeon Pose – 2:00 each side

5k Row (Time)

Max Effort 5k Row

9 01, 2018

WEIGHTLIFTING WEDNESDAY

January 9th, 2018|

Aloha CrossFit – Group WOD

With yesterday being a bodyweight centric training day, today we are placing emphasis on the barbell with strength development.

ACTIVATION

21-15-9

Calorie Bike

After each round, complete….

5 wall squats

:30s Warrior Squats

10 Goodmorning

7 back squats

5 pausing front squats

STAMINA SQUAT

Alternating EMOM x 12 (6 rounds):

Even Minutes – 3 Front Squats @ 63% of 1RM FS

Odd Minutes – 6 Back Squats @ 63% of 1RM FS

Metcon (Weight)

ON THE 0:00….DEADLIFT

Take 10:00 to build to a Heavy Set of 2

Athlete’s choice to “touch and go”, or to complete as two deadstop singles.

set 1 – 5 reps @ 60%

set 2 – 4 reps @ 65%

set 3 – 3 reps @ 70%

set 4 – 2 reps @ 75%

Use the remaining time to build to our heavy double.

Metcon (AMRAP – Rounds and Reps)

ON THE 15:00…”MARSTON”

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees
repeat “Hero” workout from exactly one year ago, January 10, 2017

MIDLINE

5 supersets, not for time:

20 banded goodmornings

15 glute bridges

8 01, 2018

AN ALL BODYWEIGHT TUESDAY.

January 8th, 2018|

Aloha CrossFit – Group WOD

“When you have one foot in the past, and one in the future, you piss on the present.” -Dan Harris
It’s fun to think about the future, and it’s easy to dwell on the past. What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

ACTIVATION

1 Round, at low intensity:

15 Calorie Row

12 Calorie Bike

9 Shuttle Runs (10m)

————————————

2 rounds:

:20s single unders

3 strict pullups, 6 pushups, 9 air squats

:20s single unders

15 abmat situps

———————————–

3 rounds:

5 calorie row, 5 calorie bike, 5 shuttle runs

rest 1:00 between, gradually building in intensity

Metcon (AMRAP – Reps)

HANDSTAND PUSHUPS

6 Rounds of a 1:00 window:

12 GHDSU + Max Kipping HSPU in time remaining

*rest :30s between each round

Score is lowest round of kipping hspu across all rounds.
Scaled:

15 Situps + DB Presses

Metcon (AMRAP – Reps)

“TRI SPRINT INTERVALS”

5 x 4:00 On / 4:00 Off

30/20 Calorie Row

20/14 Calorie Assault Bike

Max 10 Meter Shuttle Sprints in time remaining.
*if not using the bike, do 15 lateral burpees over the rower.

5 01, 2018

SUCK IT UP SATURDAY

January 5th, 2018|

Aloha CrossFit – Group WOD

“What good does it do you to go overseas, to move from city to city?
If you really want to escape the things that harass you, what you’re needing is not to be in a different place but to be a different person.” – Seneca

SATURDAY SCHEDULE:
MAUI LANI 6AM (comptrain), 8AM
KIHEI 9AM

ACTIVATION

3 Rounds:

30 single unders or double unders

15 calorie row

12 abmat situps

9 slow banded goodmornings

:45s Samson Stretch Lunge (each)

followed by Barbell Warmup

CLEAN AND JERK

PRACTICE

A) 5 sets of 3 reps:

Split Jerk Strict Press

B) 5 sets of 3 reps:

Tall Jerks

TRAINING

Warming Sets:

3 power cleans + 3 front squats + 3 split jerks @ 40% of 1RM CJ

2 power cleans + 2 front squats + 2 split jerks @ 50%

1 power clean + 1 front squat + 1 split jerk @ 60%

Working Sets:

set 1 – 1 rep @ 60%

set 2 – 1 rep @ 70%

set 3 – 1 rep @ 75%

set 4 – 1 rep @ 80%

sets 5-10 – Go by feel.

Clean and Jerk (heavy single )

Metcon (Time)

“HARD PASS” (TEAM VERSION)

Teams of 3:

100 Calorie Row, 100 Deadlifts

80 Calorie Row, 80 Hang Power Cleans

60 Calorie Row, 60 Front Squats

40 Calorie Row, 40 Push Jerks

20 Calorie Row, 20 Clusters

Rx: (135/95)

Rx+: (155/105
individuals:

50-40-30-20-10

DOUBLE UNDER PRACTICE

Not for Time. Choose an option below:

A) 5 sets of 50 unbroken

B) 5 sets of 40 unbroken

C) 6 sets of 50 unbroken

D) 6 sets of 20 unbroken

E) 7 sets of 10 unbroken

F) 8 sets of :30s on, :30s off practice.

4 01, 2018

ALOOOHA FRIDAY!

January 4th, 2018|

Aloha CrossFit – Group WOD

“When you have to make a choice and you don’t make it, that itself is a choice.” – William James
With every choice per day, we are either moving to, or away from our goals. Inaction is a form of action, in the simplest terms.

ACTIVATION

400m Run

then,

3 Rounds, not for time:

3 Spiderman and Reach, each leg

4 Walkouts

5 Russian Baby Makers

6 Wall Squats

7 Pushups

———————————————-

At low intensity: 5 Burpee BJO

Rest :30s – 1:00

At Moderate intensity: 4 Burpee BJO

Rest :30s – 1:00

At a faster intensity: 3 Burpee BJO

Metcon (AMRAP – Reps)

BURPEE BOX JUMP OVERS (24/20)

AMRAP 2:30

Rest 1:00

AMRAP 1:30

Rest 1:00

AMRAP :30s
these are open-standards (box facing)

Metcon (AMRAP – Reps)

STAMINA BUILDER

3 Rounds:

Minutes 0-2 – 30 Alternating DB Snatches (50/35)

Minutes 2-4 – 30 Wallballs (20/14)

Minute 4-5 – 1:00 for Max Bar Muscle-Ups

Minute 5-6 – Rest
Score today will be total Bar Muscle-Ups completed across all three rounds.

MIDLINE

Not for Time, but for quality:

20 Strict Toes to Bar

30 Kipping Toes to Bar

60 AbMat Sit-Ups

3 01, 2018

ALL ATHLETES – REST DAY

January 3rd, 2018|

Aloha CrossFit – Group WOD

Options:
1. “Thursday 30”
2. Make Up Day
3. Max Effort 2k Row
4. Practice

“THURSDAY 30”

Dorsiflexion (ankle) – 2:00 each foot UPPER BODY

Lats – Foam Roll – 2:00 Each Side

Traps – Lacrosse Ball – 1:00 Each Side

Pec Minor/Bicep – Lacrosse Ball – 2:00 Each Side

Shoulder to Floor – 1:00 Each Side

Childs Pose – 2:00 Total

LOWER BODY

Quad/Adductor – Foam Roll – 2:00 each leg

Couch Stretch – 2:00 each side

Staddle Pose – 2:00 Total

Pigeon Pose – 2:00 each side

2k Row (Time)

Max Effort 2k Row

MIDLINE

3 “Giant Sets”:

30 Glute Bridges

30 AbMat Sit-Ups

30 Banded Good Mornings