maui crossfit

Warm Up: The coaches will take you through a selection of line drills and dramatic range of motion exercises to prepare you adequately for the sprints. Make sure those hamstrings are warmed up properly before you hit the first lap.

4 x 200m sprints
Goal: Maintain as close to first lap time as possible

5 rounds:
30 double unders
15 burpees
Add a goat here*

*Your choice! Add another move to make this a triplet but make it one of your goats! You also get to choose the reps.

It’s time for the competitive CrossFit athletes across the world to enter the first phase of the CrossFit Games. Like last year, individual athletes can compete at a local level by registering their times for each of the events through their home box. So far Andrea is the only woman in the box who will be going for it. Adam announced he too is participating. So the box will help support our athletes by doing the given WODs along with them each week. If anyone else is interested in registering just for fun get on it now.  The WODs will be announced in two weeks.  Check out the CrossFit Games and get excited!  Some boxes, like Outlaw CrossFit get the entire box involved. Who’s game?

Saturday’s workout: Coaches choice!

Need some insiration? Check This out! Whole New Person

Check with the coaches about joining the CrossFit Maui HERO WOD this Saturday at 4 PM. CrossFit Maui is celebrating their new opening in Kihei. Get in on the fun!

Group warm up:
Line drills
PVC clean & jerk practice

Workout: 10 minutes of;
1 power clean
1 hang power clean
1 push jerk
Every 30 seconds do one round of the three movements for 10 minutes
Remember! Form always before adding weight. Don’t load the bar until you have mastered the movement.

Optional finisher: 10 min cap;
For those who can never get enough….
Run 1 mile and do AMRAP burpees in the remaining time