WOD (Workout of the Day)

Congratulations to Nikki and Korey for placing third at “Wod For A Cause – Aloha Made,” a fundraiser organized by CrossFit 808 athletes and hosted by Maui CrossFit Extreme on Saturday. The event generated money to support medical expenses for Maui resident Joslyn Fukushima, who was diagnosed with cirrohosis of the liver and requires medical trips to Oahu for a liver transplant. 

041116 WOD

A. EMOM 9:00

Minute 1: 0:30-0:45 double-unders

Minute 2: 0:30-0:45 single-leg glute hip bridges (alternate sets of 10)

Minute 3: 0:30-0:45 Russian twists

B. Front squat

Every 1:30 for 10 sets

2 front squats with 3-second pause at bottom

C. For total time:

Three rounds:

5 thrusters (135/95)

10 toes-to-bar

100-meter run

Rest 2:00

Three rounds

5 strict handstand push-ups

10 alternating pistol squats

150-meter row

>> On-Ramp will be posted on white board

*Compare to 11/15/2015

“Although the world is full of suffering, it is full also of the overcoming of it.” — Helen Keller

040916 WOD

A. Group warmup

B. Mobility

C. For time:

30 ground to overhead (95/65)

30 pull-ups

400-meter run

20 ground to overhead

20 pull-ups

400-meter run

10 ground to overhead

10 pull-ups

400-meter run

Metcon by CrossFit Invictus

>> On-Ramp

Modifications will be posted on the whiteboard.

040816 WOD

A. Every 3:00 for 12:00

Row 250 meters

10-15 push-ups

30 Russian twists

B. Glute hip bridges

3×12

Good mornings

3×10

C. 10-9-8-7-6-5-4-3-2-1

Deadlift (205/155)

Ring dips

Run 50 meters between each round

>>On-Ramp

10-9-8-7-6-5-4-3-2-1

Kettlebell deadilft

Parallette dips

Run 50 meters between each round