By LAHAINA CROSSFIT

WORKOUT OF THE DAY, FEBRUARY 12TH 2016

WOD:


#Open WOD 14.4


14 Min AMRAP


60 Calorie Row


50 Toes To Bar (Unloaded Ab Mat Sit Ups)


40 Wall Balls, 20/14


30 Power Cleans, 135/95  (Unloaded KB Tator)


20 Muscle-Ups (Scale 2 Pullups + 2 Dips=1 Muscle Up)


STRENGTH:


Bench Press


5x5 at approx 75%


**Unloaded Strength Option


5 sets of:


10 Dumbbell Bench Press


 


COMPETITORS:


SESSION 1
1. Conditioning
60 Calorie Row
50 TTB
40 WB, 20/14 (10’/9′ Targets)
30 Power Cleans, 135/95
20 Muscle-Ups


SESSION 2
1. Conditioning
5 Rounds for time of:
15 Burpees
15 TTB
15 Wall Balls, 20/14
15 Calorie Bike


2. Conditioning
4 Rounds for time of:
10 D-Balls, 150/100
10 GHDSU
10 Calorie Ski Erg


3. Conditioning
3 Rounds NOT for time of:
5 Box Jumps, 40/30
5 1-arm DB OHS, 70/50 (5/side)


4. Conditioning
1,000m Row
21 Bench Press, bodyweight
750m Row
15 Bench Press, bodyweight
500m Row
9 Bench Press, Bodyweight

News & Events

FLEXIBLE NUTRITION WORKSHOP (3/5) AND UNLOADED CROSSFIT AT LCF

January 31,2016




FLEXIBLE NUTRITION SEMINAR (RESCHEDULED FROM 2/20)


What do I eat?  When do I eat?  How do I eat for performance and to look good/feel good?  Jason Ackerman and his Flexible Nutrition seminar will be at Lahaina CrossFit SATURDAY MARCH 5TH FROM 8AM TO 10AM.


Jason Ackerman is L4 CrossFit Coach, travels the country teaching at L1 CrossFit Seminars, and has helped hundreds of athletes with Flexible Nutrition.


In this seminar Jason will teach you the basics of Flexible Eating and help you have a firm understanding of what your macro-nutrients should be.


Jason has worked with people of all shapes, sizes, experiences, and activity.  From CrossFit Games atheltes to yogis to bodybuilders.  This is YOUR chance to learn from one of the best in the industry!


Click HERE to sign up.  Please sign up now if you know you will be attending. Jason is traveling all the way from Florida and will need a minimum of 20 signed up in the coming weeks. (In the event of a cancellation refunds will be given)


To learn more about Flexible Nutrition click HERE!!


UNLOADED CROSSFIT AT LAHAINA CROSSFIT!


Lahaina CrossFit is now offering an Unloaded CrossFit Option at each class.   Unloaded CrossFit is specifically for those who want constantly varied and high intensity aspects of CrossFit without the barbell.  These WODs will focus on aerobic, anaerobic conditioning, strength and core. We know not everyone shares the same passion for barbell movements therefore this is where UnLoaded CrossFit comes into play.  As always we will post our LCF WOD's the night before, and  starting Monday February 1st we will start posting the UnLoaded version of the WODs!  Please tell all your friends who may be interested in CrossFit minus the barbell.  For those current LCF athletes that need a break from the barbell this is for YOU as well. Please contact Coach Tom or Coach Janelle with any questions!




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