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Saturday, Dec 3
Workout of the Day
Malasadas (Time)
50-40-30-20-10
Calorie Ski (Or Row)
Strict Handstand Push Ups
Floor Presses (50s/35s)

All reps split evenly.
Friday, Dec 2
Workout of the Day
Squat Snatch (Load)
EMOM x 10 sets
1 Squat Snatch @70-80% of 1RM Snatch
Haupai Pie (Time)
Open
1-2-3-4-4-3-2-1
Squat Snatch (135/95)
Ring Muscle Up

CrossFit Intermediate
1-2-3-4-4-3-2-1
Squat Snatch (95/65)
Burpee Pull Up

CrossFit Lite
2-4-6-8-8-6-4-2
Power Snatch (app weight)
Ring Row

CrossFit Foundations
2-4-6-8-8-6-4-2
Alt. Dumbbell Snatch (app weight)
Upright Ring Row
Thursday, Dec 1
Workout of the Day
Row Capacity (Time)
4 Sets
800m Row (for time)
- into -
3:00 Recovery Bike
- straight back into Row -
Wednesday, Nov 30
Workout of the Day
Acai Bowls (Time)
Open
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
100m Run

CrossFit Intermediate
1-2-3-4-5-6-7-8-9-10
Thrusters (75/45)
100m Run

CrossFit Lite
1-2-3-4-5-6-7-8-9-10
Thrusters (app weight)
100m Run

CrossFit Foundations
1-2-3-4-5-6-7
Thrusters (app weight)
100m Run
Tuesday, Nov 29
Workout of the Day
Power Clean + Hang Power Clean + Push Jerk (Load)
12:00 to build to
1 Heavy Set
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Hawaiian Shave Ice (Rounds + Reps)
Open
7:00 AMRAP
3 Power Cleans (185/125)
5 Box Jumps (30/24)

CrossFit Intermediate
7:00 AMRAP
3 Power Cleans (155/105)
6 Alt. Box Step ups (24/20)

CrossFit Lite
7:00 AMRAP
3 Power Cleans (app weight)
5 Box Jumps (app height)

CrossFit Foundations
7:00 AMRAP
3 Power Cleans (app weight)
6 Alt. Box Step Ups (app height)
Monday, Nov 28
Workout of the Day
Snatch Push Press + Overhead Squat (Load)
12:00 to build
1 Heavy Set
3 Snatch Push Press + 1 Overhead Squat
Huli Huli Chicken (Time)
Open
Every 5:00 x 4 Rounds
20/16 Calorie Assault Bike (16/13 Calorie Echo)
20 Wall Balls (20/14)
16 Overhead Plate Reverse Lunges (45/25)

CrossFit Intermediate
Every 5:00 x 4 Rounds
16/12 Calorie Assault Bike (Sub Row)
20 Wall Balls (14/10)
16 Overhead Plate Reverse Lunges (35/15)

CrossFit Lite
Every 5:00 x 4 Rounds
12/8 Calorie Assault Bike (Sub Row)
20 Wall Balls (app weight/height)
16 Overhead Plate Reverse Lunges (app weight)

CrossFit Foundations
Every 5:00 x 4 Rounds
9/6 Calorie Assault Bike (Sub Row)
20 Med Ball Thrusters (app weight)
16 Bodyweight Reverse Lunges
Saturday, Nov 26
Workout of the Day
Food Coma (Time)
150/120 Calorie Assault Bike (120/100 Echo)
100 Front Squats (95/65)
50 Synchro Bar Facing Burpees
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