WORKOUT OF THE DAY, NOVEMBER 14TH 2018

November 13, 2018 | LAHAINA CROSSFIT

WOD:

#Breaking Bad'er  (20 min Cap)

3 Rounds

400m Run

30 Kettlebell Swings (53/35)

30 Front Squats (95/65lbs)  *BeachFit will do KB Goblet Squats

CASHOUT:

#Odd-Object Conditioning

3 Sets:

100 Meter Kettlebell Carry  (Kettlebell Carry: 1 Kettlebell in Front Rack, 1 Overhead. Change at 50 Meter Mark)

100 Meter KB Farmer Carry

100 Meter Ball Run or Sand Bag Carry


WORKOUT OF THE DAY, NOVEMBER 13TH 2018

November 12, 2018 | LAHAINA CROSSFIT

WOD:

#rush hour

On the 4:00 x 5 Rounds:

12/9 Calorie Asaullt Bike or Row

9 Barbell-Facing Burpees

6 Power Snatches 135/95lbs (Rx+ 155/105lbs) *Or scale to weight you could cycle 7-9 times in row unbroken.

*BeachFit will do 10 Plate Ground to Overhead

CASHOUT:

#body armor

3x8 Tempo Dumbbell Push Presses

3x8 Tempo Dumbbell Bent Over Row

3x Max Effort Ring L-Sit Hold

On the DB Push Press
Starting with the DB's in the front rack position, a full push press to extension. On the lowering phase, take a full 4 seconds to return the weights to the shoulders.

On the DB Bent Over Row
This is eight repetitions on each side, as these are completed one side at a time, while positioning on a bench or box. Start with the arm at full extension, with our torso close to parallel to the floor. A "regular" pull speed, bringing the weight to the outside of the chest, and pause for a full second here. Following, a four-second negative back to the starting position.

On the Ring L-Sit...the aim is to be able to complete this movement for at least 10 seconds on each attempt.  Scale to Box L-Sit or Hollow Body hold

 


WORKOUT OF THE DAY, NOVEMBER 12TH 2018

November 11, 2018 | LAHAINA CROSSFIT

STRENGTH:

Every 2 minutes for 12 minutes: 

#back squats

8 Reps @ 62%

6 Reps @ 72%

4 Reps @ 77%

#front squats

 5 Reps @ 67%

 5 Reps @ 67%

 5 Reps @ 67%

WOD:

#jackie jack

For Time:

1,000 Meter Row

50 Thrusters (45/35)

30 CTB Pull-Ups

50 Thrusters (45/35)

1,000 Meter Row

CASHOUT:

6 Min AMRAP

4 Tempo Strict Pull-Ups + 8 Tempo Deficit Pushups

*Tempo Stritct Pull-Ups/Ring Rows - Start at full extension, with a "regular speed" pull-up, followed by a 4 second negative to the bottom.
*Tempo Deficit Pushups - Athlete's choice on deficit, created by stacking plates, or using a set of dumbbells. Start at full extension, followed by a 4 second negative to the bottom. Press back out at "regular" speed.

 


WORKOUT OF THE DAY, NOVEMBER 9TH 2018

November 9, 2018 | LAHAINA CROSSFIT

STRENGTH:

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat  *BeachFit will do 5 Heavy Double KB Front Squats

Even Minutes: 3 Back Squats  *BeachFit will do 12 KB Plyo Squats

Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

WOD:

#cover girl

In an 18:00 Clock...

5 Rounds:
200 Meter Run (Scale to 200m Row)
10 Overhead Squats (95/65) 

With Time Remaining, Max Rounds:

5 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)

7 Kipping Handstand Pushups (Scale to Inverted HSPU/Seated DB Press or Hand Release Pushups)

21 Air Squats

OPTIONAL OLY:

#clean and jerk

5 Sets of the Complex:

1 Squat Clean
3 Front Squats
1 Split Jerk
 

Every 2:00 min for 10 min:

Set #1 - 70% of 1Rep Clean and Jerk

Set #2 - 74% of 1Rep Clean and Jerk

Set #3 - 78% of 1Rep Clean and Jerk

Set #4+5 - 78%-85% of 1Rep Clean and Jerk


WORKOUT OF THE DAY, NOVEMBER 8TH 2018

November 8, 2018 | LAHAINA CROSSFIT

WOD:

#amplified devil

2-4-6-8-10-12  Devil Press to Thruster (35/20lbs)

20 KB Swings (70/53lbs)

20 Ab Mat Sit ups

200m Run

Ex: 2 Devil Press to Thruster, 15 KB Swings, 20 Ab Mat Sit Ups, 200m Run

CASHOUT:

#pump doe

12-10-8-8

DB Curl to Press

 


WORKOUT OF THE DAY, NOVEMBER 7TH 2018

November 7, 2018 | LAHAINA CROSSFIT

STRENGTH:

#thruster

On the 0:00 - 10 Thrusters

On the 3:00 - 8 Thrusters

On the 6:00 - 6 Thrusters

On the 9:00 - 4 Thrusters

On the 12:00 - 2 Thrusters

Start in the area of 60% of your estimated 1RM Thruster, and steadily build in each round from there. All repetitions come from the ground, and each set must be completed unbroken. We can rest overhead or in the front rack (does not count as a break).

BeachFit will do:

On the 0:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 3:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 6:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 9:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 12:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

WOD:

#wrecking crew

5 Rounds:

150 Meter Ball Run (30/20lbs) Rx+ Sandbag  (*Scale to 10/7 Bike if odd object carry is a no go)

200 Meter Run  *Scale to 20  Jumping split lunges)

30/21 Calorie Row (20/15 Cal Bike)

CASHOUT:

#Body Armor
2-3 Sets: 8 Bench Press + 8 Bent Over Rows 

2-3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts (Palms facing each other on floor presses)

 

 


WORKOUT OF THE DAY, NOVEMBER 6TH 2018

November 6, 2018 | LAHAINA CROSSFIT

STRENGTH:

#pause power clean

2 Reps Every 1:30, for 9 minutes (6 sets)

Three pauses each for 2 Seconds

1. Knee Level

2. Mid Thigh

3. Receiving position

Sets 1-2:  55%

Sets 3-4 60%

Sets 5-6 65% 

BeachFit will do:

AMRAP 10 

5 KB Deadlift + 5 KB Plyo Squat + 5 KB Goblet Squat 

200m Run

WOD:

#flying high 

Ascending ladder for 15 minutes..

1 Power Clean*, 30 Double Unders, 3 Bar Muscle Ups**

2 Power Clean, 30 Double Unders, 3 Bar Muscle Ups

3 Power Clean, 30 Double Unders, 3 Bar Muscle Ups

4 Power Clean, 30 Double Unders, 3 Bar Muscle Ups

Rx:  205/135 Rx+225/155

*Should be a load you can power clean for 7+ Reps completly fresh.  BeachFit will do single KB Clean

**Scale to Chest to Bar Pullups, Pullups or Ring Rows

CASHOUT:

#recovery bike

10 Min 

On the 2, 4, 6, 8, 10:00, complete 10 GHD Sit Ups or Ab Mat Sit ups

 


WORKOUT OF THE DAY, NOVEMBER 5TH 2018

November 4, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back and front

Every 2 minutes for 12 Min

8@ 60% of 1RM

6@ 70% of 1RM

4@ 75% of 1RM

#front squat 

5@65% of 1RM 

5@65% of 1RM 

5@65% of 1RM 

BeachFit will do:

AMRAP 12

20 Russian KB Swings

20 AbMat Sit Ups (20 Plank Taps)

20/15 Cal Bike

WOD:

#dive bomber

3 Rounds for time:

24/17 Calorie Row

21 Wall Balls (20/14lbs)

18 Alternating DB Power Snatch (50/35lbs)

15 Lateral Burpees over DB

CASHOUT:

#Strict Pullups + HSPU

2 Min AMRAP of Strict Pullups or Ring Rows

Right into..

2 Min AMRAP of Stict Handstand Pushups (Scale to Inverted HSPU or Seated DB Strict Presses *7-12 Reps unbroken


WORKOUT OF THE DAY, NOVEMBER 2ND 2018

November 2, 2018 | LAHAINA CROSSFIT

STRENGTH:

#stamina squat

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat *BeachFit will do 6 Heavy Goblet Squats

Even Minutes: 3 Back Squats  *BeachFit will do 15 Up/Up Down Down Planks

Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

WOD:

#cardio crush

EMOM 18

Min 1: 15/12 Cal Row

Min 2: 12/10 Cal Bike 

Min 3:  12 Burpees

*Scale accordingly, we want to go for about :45 sec and have a little rest for transition. 

CASHOUT:

On the 2:00 X 2-5 Rounds

10 Romain Deadlifts with barbell or KB's

10 DB Bench Press 

*Build over the course of your sets

 

 

 

 

 

 

 

 


WORKOUT OF THE DAY, NOVEMBER 1ST 2018

October 31, 2018 | LAHAINA CROSSFIT

WOD:

#deadbeat

4rds for time:

25 Wall Balls (20/14lbs) Rx+30/20lbs

20 Deadlifts (165/115lbs)

15 Alternating Lunges per Leg (30 Total)

10 Hand Release Pushups

CASHOUT:

1-3 Rounds 

100m Farmer Carry (70/53)

20 Weighted Ab Mat Sit Ups

10 Cal Ski Erg

 


WORKOUT OF THE DAY, OCTOBER 31ST 2018

October 30, 2018 | LAHAINA CROSSFIT

ALOHA!  THERE WILL ONLY BE MORNING CLASSES (6,7,8,9AM) AND OPEN GYM TODAY (10-11AM).  WE WILL BE CLOSED FOR THE EVENING.  HAVE A SAFE HALLOWEEN. 

WOD:

#cement shot 

Every 3:00 for 7 Sets:

400 Meter Run

6 Toes to bar

3 Bar Muscle-Ups

or #cement mixer

400 Meter Run

12 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit ups 

**Looking to have at least :30 Rest each round.  Discuss with coach scaling options 

CASHOUT:

Alternating “On the Minute” x 10 (5 Rounds):

Even Minutes – 3 Single Arm Dumbbell OHS (each side)

Odd Minutes – :45s Handstand Walk (at most 50′)  *Scale to "round the world on box"

 


WORKOUT OF THE DAY, OCTOBER 28TH 2018

October 29, 2018 | LAHAINA CROSSFIT

STRENGTH:

# 3 hang power clean + 10 Double Unders (20 Singles)

EMOM 8

Set 1 and 2:  50% of 1RM Hang Power Clean + 10 Double Unders

Set 3 and 4: 55% of 1RM Hang Power Clean + 10 Double Unders

Set 5 and 6: 60% of 1RM Hang Power Clean + 10 Double Unders

Set 7 and 8: 65% of 1RM Hang Power Clean + 10 Double Unders

**BeachFit will do 5 Hang DB Cleans (or 10 KB Swings) + 10 Double Unders

WOD:

#hangman

For Time:

21 Hang Power Cleans (135/95lbs)  *BeachFit will DB Hang Power Cleans or KB Swings

21 Barbell-Facing Burpees

100 Double-Unders  (2:1singles)

15 Hang Power Cleans

15 Barbell-Facing Burpees

75 Double-Unders (2:1 singles)

9 Hang Power Cleans

9 Barbell-Facing Burpees

50 Double-Unders (2:1 singles)

CASHOUT:

#strict gymnastics

AMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups  

(Scale to Pullups/Ring Rows and Inverted HSPU or Hand Release Pushups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows (Scale to Banded Dips or Bench Dips and Horizontal Barbell Rows

 

 


WORKOUT OF THE DAY, OCTOBER 28TH 2018

October 29, 2018 | LAHAINA CROSSFIT

FITTEST ON THE VALLEY 2018 IS A WRAP! THANKS TO ALL THE ATHLETES THAT COMPETED AND TO ALL OF OUR LCF OHANA AND FRIENDS WHO HELPED MAKE THIS A GREAT EVENT!  CONGRATS TO ALL OUR PODIUM WINNERS AND TO OUR LCF PODIUM WINNERS:

SHANNON W (2ND RX), JESS L (3RD RX), AUSTIN C (2ND SCALED), RICH A (3RD SCALED), VINCE B (3RD MASTERS 50+) AND PAT S (1ST MASTERS 50+)

SEE YOU ALL NEXT YEAR....

STRENGTH:

#Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats  *BeachFit will do 8 Goblet Squats

Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)  *BeachFit will do 8 Goblet Lunges - 4 Each leg

WOD:

#Blitz

5 Rounds For Time:

20/14 Calorie Row
10  Thrusters (115/80)

CASHOUT:

#midline

3 “Giant” Sets:

10 Barbell Rollouts

20 Glute Bridges

30 Second GHD Supine Hold (Hollow Hold)

30 Second Superman Hold

Rest 2 minutes between sets.

 


WORKOUT OF THE DAY, OCTOBER 26TH 2018

October 26, 2018 | LAHAINA CROSSFIT

Aloha Friday!  Fittest on the Valley is here!  Just a reminder we will not be having our Saturday 8am CrossFit class or our 9am-10am Open Gym as we are hosting the Fittest on the Valley. Come on out and cheer on some great athletes! Competition starts at 8am sharp and should conclude about 3:30. 

STRENGTH:

#front squats

Building to a Heavy 2 Rep

Every 1:30 for 7:30 min, then until 12:30 min on clock continue finding your 2 Rep Max Front Squat

Set 1: 2@ 70%

Set 2: 2@75%

Set 3: 1@80%

Set 4: 1@85%

Set 5: 1@90%

5 Min to Find 2 Rep Max Front Squat

BeachFit will do:

AMRAP 10

100m KB Farmer Carry (Drive and Back)

10/8 Cal Bike

10 Up/Up/Down/Down Planks

WOD:

#optimus prime

AMRAP 7 

Wall Balls (20/14lbs) Rx+30lb Ball

*Every minute on the minute - Complete 5 Deadlifts (225/155lbs) Rx+ 245/165lbs

**Workout starts with Wall Balls, ends at 7:00

At the 10min mark...complete

#Annie

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

 

 

 

 


WORKOUT OF THE DAY, OCTOBER 24TH 2018

October 24, 2018 | LAHAINA CROSSFIT

WOD:

#power up

EMOM 21

Min 1: 200m Run

Min 2: 5 Power Clean + 5 Push Press (135/95lbs) Rx+ 155/105lbs

Min 3: 20 Jumping Alternating Split Lunges (10 each leg)

CASHOUT:

1-4 Rounds

10 Single Arm DB Bench Press (Side)

10 Seated Banded Row


WORKOUT OF THE DAY, OCTOBER 24TH 2018

October 24, 2018 | LAHAINA CROSSFIT

STENGTH:

#tempo overhead squat

On each Rep..5 seconds down, 2 second pause at bottom

Every Minute complete..

Set 1: 2 Reps @ 50% of 1RM

Set 2:  2 Reps @ 55% of 1RM

Set 3:  2 Reps @ 60% of 1RM

Set 4:   2 Reps @ 65% of 1RM

Set 5, 6: 2 Reps @65%+

BeachFit will use a Kettle Bell or DB and complete the same 2 Reps with a 5 second down, 2 second pause....

WOD:

#ground breaking 

For time:

50/35 Cal Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65lbs) Rx+ 115/75lbs

CASHOUT:

#db pump

1-4 sets

10 Reps of each

Dumbbell Bent Over Row + Dumbbell Curl + Dumbbell Alternating Press

 

 


WORKOUT OF THE DAY, OCTOBER 23RD 2018

October 23, 2018 | LAHAINA CROSFIT

WOD:

#bar keeper

In a 5:00 Window..
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

21 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)

15/12 Calorie Assault Bike or Row

Rest 5:00

In a 5:00 Window…
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

15 Toes to Bar (Scale to Hanging Knee Raises)

12/9 Calorie Assault Bike

Rest 5:00

In a 5:00 Window…

*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

9 Pull-Ups (Scale to Ring Rows)

9/6 Calorie Assault Bike

*Can complete 21 Lateral Burpees as buy in if using bike and or row in wod

CASHOUT:

3 sets of

:20 second Hollow Body hold Rx+Supine GHD Hold

:20 second Superman hold Rx+ Hip Extension hold

3 sets of 

20 Weight Ab Mat Sit Ups  Rx+GHD Sit ups

20 Barbell or Banded Good Mornings Rx+ Hip Extensions


WORKOUT OF THE DAY, OCTOBER 21st 2018

October 22, 2018 | LAHAINA CROSSFIT

Aloha!  Fittest on the Valley is THIS Saturday!  If you would like to be a volunteer for this event please let Coach J or Coach Tom know.  (Due to the Fittest there will be no 8am CrossFit class and Open Gym on Saturday). Thanks for your understanding. 

STRENGTH:

#back squat

Building up to a 12 Rep Max 

Every 1:30 for 10:30 min

Set 1: 4 Reps @50% 1RM

Set 2: 4 Reps @60% 

Set 3: 4 Reps @70% 

Set 4: 4 Reps @750% 

Set 5: 4 Reps @80% 

Set 6: 4 Reps @85% 

Set 7: Attempt a 12 Rep Max....this will be around 84%ish...

BeachFit will do:

AMRAP 11

10 Cal Bike

20 Goblet Squats

30 Ab Mat Sit Ups

WOD:

#hands down

AMRAP 12

30 Double Unders (60 Singles) 

10 DB Power Cleans (50/35lbs)

30 Double Unders (60 Singles) 

10 DB Hang Squat Cleans

30 Double Unders (60 Singles) 

10 DB Push Presses

30 Double Unders (60 Singles) 

10 DB Reverse Lunges

30 Double Undes (60 Singles)

10 DB Thrusters 

**If bigger class size, Athlete may choose to use barbell with 95/65lbs

CASHOUT:

#chesticle

100 DB Bench Press (Palms facing) 40/30ish...

*Everytime you break complete 12 Cal on Ski Erg


WORKOUT OF THE DAY, OCTOBER 20TH 2018

October 20, 2018 | LAHAINA CROSSFIT

Saturday Partner WOD! Community, Fitness and Friends. That's what it's all about!

WOD:

#boats and toes

For time (30 min Cap)

Teams of 3

50-40-30-20-10

Calorie Row

Burpee Box Jump Overs

Then..

50-40-30-20-10

DB Snatch 50/35lbs

Toes to Bar

1 Partner working, 2 Resting.  Partion reps as desired. 


WORKOUT OF THE DAY, OCTOBER 19TH 2018

October 18, 2018 | LAHAINA CROSSFIT

Aloha Friday!  There are still spots remaining for the Fittest on the Valley competition on Saturday October 27th. Registration will close on October 23rd.  

We are still looking for Judges and Equipment team individuals to help out throughout the day.  Please let Coach Tom or Coach Janelle know if you can help out during ANYTIME during the day.  Check in will start at 7am and the competition is scheduled to get done around 4, possibly sooner.  

STRENGTH:

#front squats

Every 1:30 for 9 min..

Set #1 – 3 Reps @ 80% of 1RM Front Squat

Set #2 – 1 Rep @ 89% of 1RM Front Squat

Set #3 – 3 Reps @ 80% of 1RM Front Squat

Set #4 – 1 Rep @ 91% of 1RM Front Squat

Set #5 – 3 Reps @ 80% of 1RM Front Squat

Set #6 – 1 Rep @ 93% of 1RM Front Squat

BeachFit will do:

AMARP 11

10 Alternating DB Lunges (5 Per Leg)  *Can hold at side or in front rack 

10 Bent Over Rows with DBs

10/8 Ski Erg

WOD:

#Tiger Blood  (16 min Cap)

3rds for time:

10 Power Clean and Jerks (135/95lbs)

400m Run *If Row, 500m