WORKOUT OF THE DAY, JULY 18TH 2019

July 18, 2019 | LAHAINA CROSSFIT

WOD:

#sweat shop

10 American KB Swings (53/35lbs) 

10 Pushups

30 Double Unders *Scale to 60 Singles

10 Cal Row or Bike

15 American KB Swings

15 Pushups

30 Double Unders

15 Cal Row

20 American KB Swings

20 Pushups

30 Double Unders

20 Cal Row

20 American KB Swings

20 Pushups

30 Double Unders

20 Cal Row

15 American KB Swings

15 Pushups

30 Double Unders

15 Cal Row

10 American KB Swings

10 Pushups

30 Double Unders

10 Cal Row

CASHOUT:

#thursday gunn show

2-3 Sets

15 Straight Bar Curl 

15 DB Skull Crushers

Then..

2-3 Sets

15 DB Bench Press 

15 DB Curls

 

 

 

 


WORKOUT OF THE DAY, JULY 17TH 2019

July 16, 2019 |

STRENGTH:

#Beast Builder V1

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM

 

WOD:

#Meter Maid

For Time
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14
Box Jump - 24"/20"


WORKOUT OF THE DAY, JULY 16TH 2019

July 15, 2019 | LAHAINA CROSSFIT

WOD:

#row row 

(12 min Cap)

2,000m Row 

STRENGTH:

#bike and press

EMOM 10

Min 1:  15/12 Cal Bike *Scale to 12/10 or approx :45 sec

Min 2:   Max Handstand Pushups - Can be strict or kipping  *Scale to 10-15 DB Push Press or 8-12 Strict DB Press

We will be splitting the class in half.  Half will start with Row and the other will start with the EMOM. 

CASHOUT:

#midline

Accumulate 1:30 of an L-Sit on Parallettes or Box.  Scale  to Knees Bent or to Hollow Body Hold

*Every break, complete :20s in a handstand hold.  Scale to 1 "Round the World" on box.


WORKOUT OF THE DAY, JULY 15TH 2019

July 14, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat or 57% of 1 Rep Back Squat

This is an increase of 3% from last week. Same loading for both lifts. 

BeachFit will do:

Min 1: 6 DB Squats (35/20lbs)

Min 2: 6 DB Alternating Lunges from Hang

WOD:

#tailspin

AMRAP 14:

15 Thrusters (95/65lbs)

30 Double-Unders  *Scale 60 Single Unders

15 CTB Pull-Ups  *Scale to Pullups or Ring Rows

30 Double-Unders

CASHOUT:

#body armor db fun

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 Sit ups or GHD Sit-Ups.  

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

 

 

 


WORKOUT OF THE DAY, JULY 13TH 2018

July 12, 2019 | LAHAINA CROSSFIT

Good luck to Coach J, Coach Tom, Sua and Liana Tanaka from Aloha CrossFit at the Pacific Games Competition held Saturday at the War Memorial Complex in Kahalui.  

WOD:

#mind eraser 

Teams of 2  

AMRAP 20:

7 Power Cleans (135/95lbs) * Scale to 115/75lbs **BeachFit will do DB Power Cleans. 

7 Burpees

200 Meter Run

Partner 1 will complete 7 Cleans.  Partner 2 will complete 7 Cleans. Partner 1 complete 7 Burpees. Partner 2 complete 7 Burpees.  Run 200m together. 


WORKOUT OF THE DAY, JULY 12TH 2019

July 12, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats (8 Min Cap)

3 Rounds:

12 Back Squats - 70% of 3RM Back Squat or 60% of 1RM

Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12.

BeachFit will do:

AMRAP 7

Max Ski Erg Calories

*Every :90 Seconds, Complete 10 KB Goblet Step Ups (R=1, L=2). Start with 10 Goblet Step Ups

WOD:

#bff

Ascending Ladder for 12 Minutes:

3 Calorie Row or Cal Bike

3 Kettlebell Swings (53/35lbs)

3 Wallballs (20/14lbs)

6 Calorie Row

6 Kettlebell Swings

6 Wallballs (20/14lbs)

9's, 12's, 15's… continuing to add (3) until the time cap is reached.

OPTIONAL OLY CASHOUT:

#snatch

On the 2:30 x 5 Sets:

3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

 

 

 


WORKOUT OF THE DAY, JULY 11TH 2019

July 11, 2019 | LAHAINA CROSSFIT

WOD:

#dreamwork

AMRAP 25 (Teams of 3)

15 Plate Ground to Overhead (45/25lbs)

12 Box Jump Overs (24/20lbs)

9 Burpees

1 working.  2 Resting.  Complete full round then rotate. 

CASHOUT:

#pump set

10-1

Pushups

DB Curls (35/20lbs) *Curl both at same time

 


WORKOUT OF THE DAY, JULY 10TH 2019

July 10, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlifts and jerks

All with a running clock:

:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts 
:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."

Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95

**Stimulus wise, we are looking for the following criteria on the three loadings:

Lightest - One we could cycle for 21+ reps unbroken, when fresh.
Middle - One we could cycle for 14+ reps unbroken, when fresh.
Heaviest - One we could cycle for 7+ reps unbroken, when fresh.

This is a running clock effort, which will last 13:30 in total.
Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks)

**BeachFit will do DB Deadlifts and DB Jerks

WOD:

#double header

For Time:

50/35 Calorie Assault Bike  (70/50 Cal Row)

… Directly into:

100-80-60-40-20 - Double-Unders  (X2 for single unders)

50-40-30-20-10 - AbMat Sit-Ups

… Directly into:

50/35 Calorie Assault Bike (70/50 Cal Row)


WORKOUT OF THE DAY, JULY 9TH 2019

July 9, 2019 | LAHAINA CROSSFIT

WOD: 

#Run DMC   (20 Min Cap)

4 Rounds:

200 Meter Run

16-12-8-4 Chest to Bar Pullups 

200 Meter Run

9 Devil Presses (50/35lbs)

Ex:  200m Run, 16 Chest to Bar Pullups, 200m Run, 9 Devil Press

CASHOUT:

#midline 

On the Minute x 9 (3 Rounds):

Minute 1 - Strict TTB *Scale to Strict Hanging Knee Raise - No Ab Mat Sit Ups today

Minute 2 - Hollow Body Hold (Rx+GHD Static Hold - Belly Up Supine) - Video

Minute 3 - Banded Good Mornings - Video

*Aim is to use the minute to work/rest sets in, moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well


WORKOUT OF THE DAY, JULY 8TH 2019

July 7, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats 

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. If don't know 3 Rep Back Squat use approx 55% of 1 Rep Max Back Squat.  

BeachFit will do:

Min 1: 6 DB Squats (35/20lbs)

Min 2: 6 DB Alternating Lunges from Hang

WOD:

#elizabeth  (10 min Cap)

For Time

21-15-9:

Squat Cleans (135/95lbs) *If not Rx, choose load that you could complete 12+ Reps unbroken **BeachFit will do DB Squat Cleans - Power or Hang

Ring Dips (Scale to Bench dips or Hand Release Pushups)

CASHOUT:

#body armor

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press - Video  (Shooting for 15 Rep Range, can build each round)

Minute 2 - :30s Glute Bridges - Video  (Can add weight via barbell or db on waist)

 

 


WORKOUT OF THE DAY, JULY 6TH 2019

July 6, 2019 | LAHAINA CROSSFIT

WOD:

#newgymsmell

Teams of 3 - 1 Person Work, 2 Rest.  Partion reps as needed. 

Buy In:

150 Russian KB Swings (70/53lbs)

Then..

40 Cal Bike or Row

60 Push Press (95/65lbs) Rx+115/75lbs

40 Cal Bike

60 Toes to Bar

40 Cal Bike

60 Thrusters 

Buy Out:

150 Russian KB Swings

 


WORKOUT OF THE DAY, JULY 5TH 2019

July 4, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats (8 Min Cap)

4 Rounds:

9 Back Squats - 70% of 3RM Back Squat (If don't know 3 Rep max back squat then use 60% of 1RM

*In today's stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

BeachFit will do:

AMRAP 7

Max Ski Erg Calories

*Every :90 Seconds, complete 10 KB Swings. Start with 10 Swings 

WOD:

#Encore

3 Rounds:

750 Meter Row

50 Air Squats

10 Power Cleans (155/105lbs) *BeachFit will do DB Power Cleans

CASHOUT:

400m Farmer Carry

Choose a load that we are very confident we could complete 200m unbroken with, but we "aren't sure" about 400m. At most, we feel comfortable completing this distance with at most, two quick breaks.

100 Banded Pull-aparts (Aim is to complete all 100 unbroken. Move quickly and explosively)


WORKOUT OF THE DAY, JULY 4TH 2019

July 4, 2019 | LAHAINA CROSSFIT

Have a Happy and Safe 4th of July!  6am, 7am, 8am and 9am classes only.  Start your day off right with an awesome WOD at Lahaina CrossFit! 

WOD:

#GLEN 

For Time: 

30 Clean and Jerks (135/95) *BeachFit will do 50 Plate Ground to Overhead (45/25lbs)

1 Mile Run

30 Chest to Bar Pullups 

1 Mile Run

100 Burpees

or

#GLEN JR

For Time:

15 Clean and Jerks (135/95lbs)

800m Run

15 Chest to Bar Pullups

800m Run

50 Burpees


WORKOUT OF THE DAY, JULY 3RD 2019

July 3, 2019 | LAHIANA CROSSFIT

WOD:

#leg work

On the 4:00 x 5 Rounds:

9 Box Jump Overs 24/20 (Rx+30"/24")

15 Dumbbell Front Squats (50/35lbs)

15/12 Calorie Assault Bike or Calorie Row

CASHOUT:

#body armor

3-5 Rounds

6 Dumbbell Thrusters

9 Dumbbell Bent Over Rows (each arm)

15 Weighted Sit-Ups

Aim is to build in load on the thrusters and rows over the sets. Let's challenge ourselves here, but being true "Body Armor", the first aim is to move at our best.

 

 


WORKOUT OF THE DAY, JUNE 2ND 2019

July 2, 2019 | LAHAINA CROSSFIT

WOD:

#21 Guns (12 min Cap)

For Time:

21-15-9:

Strict Pull-Ups

Strict Handstand Pushups (Elevated HSPU or Strict DB Press)

Options to modify:

Option #1 - 15-12-9
Option #2 - 12-9-6

Modifying the pull-ups with bands, and/or the handstand pushups with elevation or Strict DB Press, is an option here.

At the the 15:00..

#sugardaddy

For Time:

21 Deadlifts (225/155lbs)

400m Run (.8 Bike Distance)

15 Deadlifts

400m Run

9 Deadlifts

400m Run

*Looking for a barbell we are very confident we could cycle for 21+ reps unbroken.

**BeachFit will do Single KB Deadlift 

CASHOUT:

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts
Handstand Walk Practice*

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

Sets #1+2+3 - 35% of 1RM Deadlift
Sets #4+5 - 40%

 

 

 


WORKOUT OF THE DAY, JULY 1ST 2019

July 1, 2019 | LAHAINA CROSSFIT

See everyone at the NEW BOX (48 Ulupono - right around the corner) starting Monday July 1st!!!  Huge Mahalos to everyone that helped with the move during the weekend.  It's amazing what can get done in 56 HOURS!  Moved an entire gym,  equipment, and many great memories to another box where we will create even more!!  We can't thank our Ohana enough for making this possible.  

STRENGTH:

#stamina squats

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat from last week (or about 85% of 1 Rep Back Squat)

WOD:

#fishoutwater

For Time:

2K Row or (3.7mile Bike)

Directly into 10 Rounds:

3 Power Cleans (155/105lbs)  *BeachFit will do 3KB Cleans + 6 KB Swings

6 Pushups

9 Air Squats

CASHOUT:

#body armor

3 Giant Sets:

10 Dumbbell Box Step Overs (24"/20")

10 Tempo Dumbbell Bench Presses*

*On the tempo dumbbell bench presses, it is a 4-second negative, followed by a "regular" speed press. Use a flat bench for these repetitions.

Free to build in load, over both movements, over the course of the three rounds.


WORKOUT OF THE DAY, JUNE 28TH 2019

June 27, 2019 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  There will be NO EVENING CLASSES on 6/28.  Also, NO OPEN GYM on 6/29.  As of now the plan is to be in our NEW LOCATION 48 ULUPONO on MONDAY JULY 1ST!  Moving party starting Friday at 10am. Looking to get the mats there on Friday.  LCF Ohana please feel free to help out with the move Friday after 9am class, Saturday after class and all day Sunday! Keep posted to Social Media (Facebook/Instagram) for updates. 

STRENGTH:

#hang squat cleans

On the 1:30 x 7 Sets:

30 Double-Unders  (60 singles)

2 Hang Squat Cleans

1 Split Jerk

Set #1 - 60%

Set #2 - 65%

Set #3 - 70%

Set #4 - 75%

Sets #5+6+7 - 80-85%

BeachFit will do:

On the 1:30 x 7 Sets:

30 Double-Unders  (60 Singles)

4 Plate Squat Cleans

4 Plate Ground to Overhead

WOD:

#sicko mode (15 min Cap)

21-15-9 Mens
15-12-9 Womens

Row Calories*
Bike Calories*

Directly Into…

21 Hang Squat Clean Thrusters (13/95lbs) *Scale to 115/75 or 95/65lbs

*Ball Slams or Burpees in place of Cardio piece.

 

 


WORKOUT OF THE DAY, JUNE 27TH 2019

June 26, 2019 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  There will be NO EVENING CLASSES on 6/28.  Also, NO OPEN GYM on 6/29.  As of now the plan is to be in our NEW LOCATION 48 ULUPONO on MONDAY JULY 1ST!  Moving party starting Friday at 10am. Looking to get the mats there on Friday.  LCF Ohana please feel free to help out with the move Friday after 9am class, Saturday after class and all day Sunday! 

WOD:

#Shrute Farms

AMRAP 14:

100 Meter Farmers Carry (Driveway) (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)

CASHOUT:

#body armor

3 x 100m Walk, two dumbbells.

First 25m - Left DB Overhead, right DB at Hang.

Second 25m - Left DB at Hang, right DB Overhead.

Third 25m - Both DB's at Front Rack

Fourth 25m - Both DB's Overhead

Athlete's choice on the dumbbell loading, with positioning being the focus.

 


WORKOUT OF THE DAY, JUNE 26TH 2019

June 26, 2019 | LAHAINA CROSSFIT

STRENGTH:

#Overhead Squats

Every Minute for 7 minutes, Complete 1 Overhead Squat:

In each, there are (4) pauses, each for a single second.

Pause #1 - 1/4 of the way down (quarter squat)

Pause #2 - Halfway down (parallel)

Pause #3 - Absolute bottom of squat

Pause #4 - Halfway up (parallel)

Set #1 - 40% of 1RM OHS
Set #2 - 45%
Set #3 - 50%
Set #4 - 55%
Sets #5+6+7 - 60%

All repetitions are taken from the rack.

*Scale to Front Squats or Do BeachFit below:

BeachFit will do:

AMRAP 7

10/8 Cal Ski Erg

10 Alternating Lunges (5 per side) w/Plate Overhead (25/15lbs) 

WOD:

#Nancy  (18 Min Cap)

5 Rounds:

400m Run

15 Overhead Squats (95/65)  *Scale to Front Squats or DB Front Squats

In "Nancy", we are looking for a moderate load on the overhead squat that we are very confident we could complete all five rounds unbroken with. We may break for strategy reasons, so that we can push our runs more, but if we had to, we feel confident we could complete all five sets of 15 unbroken.

 

 


WORKOUT OF THE DAY, JUNE 25TH 2019

June 25, 2019 | LAHAINA CROSSFIT

STRENGTH:

#hang clean

On the 1:30 x 5 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

2 Hang Power Cleans

Set #1 - 50% of 1RM Clean

Set #2 - 55% of 1RM Clean

Sets #3+4+5 - 60% of 1RM Clean

BeachFit will do:

AMRAP 8

10 Single DB Hang Squat Cleans (35/20)

10/8 Cal Ski Erg

10 Mountain Climbers (10R/10L)

WOD:

#water break

AMRAP 4:00

27 Hang Power Cleans (95/65)  Rx+115/85  *Beach will do DB Hang Cleans
27 Lateral Burpees Over Bar
27/21 Calorie Row

Rest 4:00

AMRAP 4:00

21 Hang Power Cleans (115/85)  Rx+135/95
21 Lateral Burpees Over Bar 
21/15 Calorie Row

Rest 4:00

AMRAP 4:00

15 Hang Power Cleans (135/95)  Rx+155/105
15 Lateral Burpees Over Bar
15/12 Calorie Row