042614 WOD
A. Group warmup
B. Stretch
C. 1:00 ME at each station:
• Slam balls
• Row (for calories)
• Box jumps (24/20)
• Kettlebell deadlifts (70/53)
• Single-arm dumbbell snatches (50/35)
Three rounds, resting 1:00 between each. Score is total reps.
Which one is hollow — which one is broken? Getting into a hollow body position is key for your gymnastics/bodyweight movements. The result is greater midline stability and strength, which have massive carryover. Keep working at practicing perfect form — you won’t regret the attention to detail.
042514 WOD
A. Three rounds NFT
10 calorie row
10 burpee wall balls
10 med ball sit-ups
B. Good mornings
3 x 10
Subset with evil wheels
3 x 10
C. AMRAP 5:00
5 power clean and jerks (155/105)
7 burpees
9 v-ups
Rest 2:30
AMRAP 5:00
10 wall balls (20/14) to 10′ target
15 American kettlebell swings (53/35)
20 double-unders
Score is rounds and reps. Each AMRAP scored separately.
>> On-Ramp
AMRAP 5:00
5 power clean and jerk AHAP
7 burpees
9 sit-ups
Rest 2:30
AMRAP 5:00
10 WB / DB thrusters / air squats
15 Russian kettlebell swings
20 double-under attempts / 40 single-unders
Score is rounds and reps. Each AMRAP scored separately.
Come cheer on The Mob Boss as he participates in the USAW meet at 11 a.m. Saturday at CrossFit Maui in Kahului.
Stretch yourself before you wreck yourself. Coach Josh is packing this week’s mobwod with lots of good moves. Get to class at 8 a.m. for the most important session of the week!
042414 MOBWOD
A. Partner hamstring smash
2:00 / leg
B. Ground splits or wall squats
2 – 4:00 total
C. Lunge hip opener
2:00 / side
D. Couch stretch
2:00 / side
E. Posterior shoulder smash with lacrosse ball
2:00 / side
F. Anterior shoulder smash with lacrosse ball
2:00 / side
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Don’t miss this action-packed technique-based Olympic lifting session. We just launched the new class, and we’re already seeing great results. Coach Toby will get you stoked on the sport of lifting during two hourlong classes at 9 a.m. and 4:30 p.m. Thursdays.
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Coach Allison is bringing coffee; Steph is bringing doughnuts. Even if the food rumors aren’t true, the “Breakfast Club” just launched at 5:45 a.m. Thursdays. This open gym time, led by Coach Allison, who came up with the title, is perfect for the work-week members who can’t attend Saturdays. Show up for an hour to work on skills. Make up a missed WOD. Do some active recovery rowing. Roll out. Doors close promptly at 7 a.m. Thanks for heading this up, Allison!