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900 Front St Building D
Lahaina HI 96761

©2017 by CrossFit Maui. Proudly created with Wix.com

September 30, 2017

Warm Up: Stretch

Make up strength missed this week

Conditioning:

For Time:

800m Run

50 OHS (45/35)

800m Run

50 Thrusters (45/35)

800m Run

50 Front Squats (45/35)

September 29, 2017

Warm Up: Stretch

Strength: 

Front Squats 10-10-8-6-6 (building)

Conditioning: 

For Time:

21 Hand Release Push Ups

21 Clean and Jerks (135/95)

21 Hand Release Push Ups 

Midline Conditioning:

EMOM x 12Min

Odd: 15 Sit Ups

Even: 15 Back Ext

September 28, 2017

Warm Up: Stretch

Conditioning: 

Kimo's belated Birthday WOd !

For Time:

46 Kb Swings (53/35)

150m Run

46 Box Jumps (24/20)

150m Run

46 Burpees

150m Run

46 GHD Sit Ups 

150m Run 

46 Deadlifts (135/95)

150m Run 

46 Cal Row

150m Run

46 Dbl Unders

150m Run

September 27, 2017

Warm Up: Stretch

Strength:

Front Squat 10-10-10-10 (65%)

Back Ext 4x15

Conditioning:

AMRAP x 8min

10 T2B

30 Dbl Unders

*Rest 4min

AMRAP x 8min

Wall Balls (20/14)

*15 AbMat Sit Ups everytime you break up Wall Balls 

September 26, 2017

Warm Up: Stretch

Run Conditioning:

On the Minute x 5min: Run 200m

Rest 2min

On the Minute x 5min: Run 200m  

Conditioning: 

AMRAP x 4min

3 Rounds 

12 Deadlifts (95/65)

9 Hang Power Cleans 

6 Push Jerks 

Max Cal Row in remaining time

*Rest 4min

AMRAP x 4min

2 Rounds 

12 Deadlifts (135...

September 25, 2017

Warm Up: Stretch

X2

10 OHS

10 Kb Snatches (5L,5,R)

10 Push Ups

200m Run

Strength:

EMOM x 8min

1 Hang Power Snatch + 1 Power Snatch + 1 OHS

Conditioning:

AMRAP x 15min

25 Cal Row

20 Power Snatch (75/55)

15 Pull Ups

10 HSPU 

September 22, 2017

Warm Up: Stretch

X 1

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Strength: 

Back Squat 5-5-5-5 (75%)

Conditioning: 

For Time

18-15-12-9-6-3

Push Press (115/75)

Assault bike Cals 

September 21, 2017

Warm Up: Stretch

Strength: 

Bench Press 5-5-5-5-5 

Dips 5x5 

Conditioning:

AMRAP x 20min

7 Power Snatch (135/95)

14 Box Jumps (24/20)

200m Run 

September 20, 2017

Warm Up: Stretch

Gymnastics conditioning:

5 Sets:

5 HSPU unbroken

5 Strict Pull Ups

5 Strict T2B

5 Hollow rocks/ 5 Supermans 

Conditioning:

5RFT

20 Cal Row

10 Thrusters (95/65)

September 19, 2017

Warm Up: Stretch

X2

10 Cal Assault Bike 

10 Front rack Lunge

10 Push Ups

10 Good Mornings 

Strength: 

Front Squat 5-3-3-2-1 (Building)

Abs 5x10

Conditioning:

AMRAP x 10min Ladder

2,4,6,8,10,12....

Power Clean (135/95)

Lateral Burpees

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