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900 Front St Building D
Lahaina HI 96761

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January 31, 2018

Warm Up: Stretch

Conditioning:

21-15-9

Wall Balls (20/14)

Pull ups

Thrusters (95/65)

Box Jumps (24/20)

Kb Swings (53/35)

Midline:

Not for time

35 GHD Sit Ups 

35 Back ext

20 GHD Sit Ups

25 Back ext 

35 Ab Mat Sit Ups

35 Superman’s 

20 Ab Mat Sit Ups 

20 Superman’s 

January 30, 2018

Warm Up: Stretch

1. Gymnastics: 30 HSPU (not for Time)

2. 3 Position Power Clean

20min to build to a Heavy Complex 

Conditioning: 

3RFT

15 Hang Power Cleans (115/75)

15 Bar facing Burpees 

January 29, 2018

Warm Up: Stretch

Strength:

A) On the 0:90sec x 3 Rounds

3 OHS

1 Hang Squat Snatch

1 Full Snatch 

*performed at 40%

B) 1 Hang Squat Snatch + 1 Full Snatch 

3-3-3

Conditioning: 

4RFT

60 Dbl Unders 

30/21 Cal Row

10 Power Snatches (135/95)

January 27, 2018

Warm Up: Stretch

Conditioning: 

Open wod 11.5 

AMRAP x 20min

5 Power Cleans (145/100)

10 T2B

15 Wall Balls (20/14)

January 26, 2018

Warm Up: Stretch

Strength: 

EMOM x 10min

1 Squat Clean & Jerk 

Conditioning:

5RFT

9 Power Clean (135/95)

15 Push Ups

21 GHD Sit Ups

500m Row 

January 25, 2018

Warm Up: Stretch

Strength: 

Power Snatch 3-3-3-3-3 (building)

Conditioning: 

For Time:

400m Run

9-15-21

Lateral Burpees

OHS (95/65)

400m Run 

January 24, 2018

Warm Up: Stretch

Conditioning:

3 x 5:00min Rounds / followed by 5:00min Rest

Round 1:

100 Double Under Buy-In, followed by AMRAP 

12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)

Round 2: 

100 Double Under Buy-In, followed by AMRAP

8 Front Squats (115/75), 4 Burpee Box...

January 23, 2018

Warm Up: Stretch

Conditioning:

4RFT

21/15 Assault bike 

15 T2b

7 Clean & Jerks (155/105)

Midline:

Not for time- 4 Sets

7 Glute Ham Raises

14 Back Ext

21 GHD Sit Ups 

January 22, 2018

Warm Up: Stretch

Strength: 

Back Squat

5 @ 80%

2 @ 85%

5 @ 80%

2 @ 90%

5 @ 80%

2 @ 95%

*super set 10 Back ext in between each set

Conditioning:

3RFT

60 Air Squats

30 Cal Row

15 HSPU 

January 20, 2018

Warm Up: Stretch 

A) Make Up day missed

B) 15-20min of Strength/Skill work 

Conditioning:

21-18-15-12-9-6-3

Burpees

Kb Swings (53/35)

Row for Cals 

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