James Welch Admin

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

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

Aloha CrossFit – Group WOD

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

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

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

Aloha CrossFit – Group WOD

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

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

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

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.

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)