Saturday, June 13, 2015

photo(945)We think this Lahaina CrossFit shirt featuring LCF owner Anthony is genius! Can’t wait to get ours (hint hint). Coach Josh is pretty styling in it. The CrossFit community on Maui is like no other. We are grateful for our friends at each affiliate!

Speaking of affiliate friends, check out LCF, CrossFit Upcountry and Maui CrossFit Extreme in Friday’s edition of The Maui News for work on Make-A-Wish Foundation’s Pukalani project last weekend: A Wish Granted!

061315 WOD

A. EMOM 8:00

Even minutes: 100-meter run + 5 HR push-ups

Odd minutes: 20 sit-ups

B. For time:

300-meter run

30 wall balls (20/14) to 10′

300-meter run

30 box jumps (24/20)

300-meter run

30 American kettlebell swings (53/35)

300-meter run

30 pull-ups

>> On-Ramp

For time:

200-meter run

15 air squats / db thrusters

200-meter run

15 step-ups

200-meter run

15 Russian kettlebell swings

200-meter run

15 ring rows

C. Mobility

Accumulate 1:00 / side in hamstring smash with lacrosse ball

Accumulate 2:00 / total T-spine foam roll