WORKOUT OF THE DAY, JANUARY 18TH 2018

January 17, 2019 | LAHAINA CROSSFIT

WOD:

#sea legs

In a 15:00 Time Cap:

2 Rounds:

30/21 Calorie Row  (*Cal Bike 25/16)

25 Box Jump Overs (24"/20")

20 Front Squats (135/95)  *Should be a load you could do 21 Reps in row fresh  **BeachFit will do DB Squats

After the 2 Rounds you have 2 Options...BeachFitters will keep going and complete WOD as a 15 AMRAP...OR...

Time Remaining in the 15:00 Cap:

Build to a 1RM:

1 Squat Clean

1 Hang Squat Clean

1 Jerk

CASHOUT:

#skill conditioning

Alternating "On the 2:00" x 16 (4 Rounds):

Minutes 0:00-2:00:

50' Barbell OH Walking Lunge (Choose load, can build each of the 4 Rounds)  *Scale to Front Rack Lunge.   If non traveling with bar complete 16 Total Reps, 8 per leg)

Minutes 3:00-4:00:
50' Handstand Walk (Scale to Bear Crawl)
2 Rope Climbs (15') (Scale to 6 Chest to Bar Pullups, Pullups or Ring Rows)


WORKOUT OF THE DAY, JANUARY 17TH 2018

January 16, 2019 | LAHAINA CROSSFIT

WOD:

#db lungster partay

2-4-6-8-10-12 DB Lungster (35/20lbs)

15 KB Swings (70/53lbs)

20 Ab Mat Sit ups

200m Run

1 Lungster = DB Front Rack Right Step Back Lunge + DB Front Rack Left Step Back Lunge + DB Thruster

Ex: 2 DB Lungster, 20 Russian KB Swings, 20 Ab Mat Sit Ups, 200m Run...4 DB Lungster, 20 Russian KB Swings, 20 Ab Mat Sit Ups, 200m Run...

CASHOUT:

#gun show (mahalo jtm_fit)

2-4 Sets (All four exercises back to back and Pushps is 1 Set)

:8 Second Supinated (palms up) ISO DB Curl Hold

8 Supinated DB Curls (both together

8 Hammer DB Curls (both together)

:8 Second Hammer DB Curl ISO Hold 

Then max pushups on DBs after each round


WORKOUT OF THE DAY, JANUARY 16TH 2018

January 15, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every 2 Minutes for 12 minutes, complete:

Set 1:  2@83%

Set 2:  2@83%

Set 3:  2@85%

Set 4:  2@85%

Set 5: 2@87%

Set 6:  2@87%

BeachFit will do:

AMRAP 13

10/8 Cal Bike

12 Squats (add weight - Goblet if desired)

14 Plank Taps (7 per side)

WOD:

#frankthetank

In a 5:00 Window…

50 Wall Balls (20/14)

Time remaining, AMRAP:

12 Deadlifts (185/135)*  (BeachFit will do KB Deadlifts)

12 Barbell Facing Burpees

Rest 5 minutes

In a 5:00 Window…

35 Wall Balls (20/14) 

Time remaining, AMRAP:

12 Deadlifts (225/155lbs)* (BeachFit will do KB Deadlifts)

12 Barbell Facing Burpees

Rest 5 minutes

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

12 Deadlifts (275/185)* (BeachFit will do KB Deadlifts)

12 Barbell Facing Burpees

*We want to choose our deadlift weights accordingly to match the stimulus of the workout.
Part #1 – A weight we could deadlift for 25+ repetitions unbroken, when fresh.
Part #2 – A weight we could deadlift for 20+ repetitions unbroken, when fresh.
Part #3 – A weight we could deadlift for 15+ repetitions unbroken, when fresh.

 

 

 


WORKOUT OF THE DAY, JANUARY 15TH 2018

January 14, 2019 | LAHAINA CROSSFIT

The 2019 Reebok CrossFit Open starts February 21st!! Click HERE to learn more about the Open and to get signed up.  This is for EVERYONE with scaled and Rx divisions. We will announce our Open Scoring Schedule in the coming weeks. 

WOD:

#chain reaction

3 Rounds:

21/15 Calorie Assault Bike

7 Toes to Bar (Scale to hanging knee raise or abmat sit ups)

7 CTB Pull-Ups (Scale to Pullups or Ring Rows)

7 Bar Muscle-Ups (Scale to 14 Dips)

Directly into...

3 Rounds:

9 Power Cleans (135/95lbs) Rx+175/115lbs

9 Push Jerks

**Scale/BeachFit to DB Power Cleans and DB Jerks (50/35lbs)

**Beginner scale to DB Deadlifts and Pushups on Dumbbells

CASHOUT:

#accessory

1-2 Rounds:

:30s Single Arm OH Hold (left arm) 

15 GHD Sit-Ups (Scale to Hollow Rocks)

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups

:30s Double KB FR Hold

15 GHD Sit-Ups

ADDITIONAL GYMNASTICS COOLDOWN:

10:00 Effort on Athlete's Choice:
Bike, Row, Ski, or Run

On the 2:00 - 30% of Max Ring Muscle-Ups
On the 4:00 - 40% of Max Ring Muscle-Ups
On the 6:00 - 50% of Max Ring Muscle-Ups
On the 8:00 - 40% of Max Ring Muscle-Ups
On the 10:00 - 30% of Max Ring Muscle-Ups

 


WORKOUT OF THE DAY, JANUARY 14TH 2018

January 13, 2019 | LAHAINA CROSSFIT

WOD:

#double date

AMRAP 15:

15 Hang Power Snatches*  95/65lbs (Rx+115/80)

60 Double-Unders

15 Overhead Squats** 95/65lbs  (Rx+115/80

30/21 Calorie Row (25/16 Cal Bike)

*BeachFit will do DB Power Snatch

**BeachFIt will do DB Goblet Squat

At the 20:00 on the clock, start

#stamina builder

3 Rounds:

21 Dumbbell Front Squats (50's/35's) *Can also use barbell from WOD

21 Kipping Handstand Pushups (Scale to Inverted HSPU, Hand Release Pushups or DB Push Press )

Modify the handstand pushups today to a count that we are confident we could complete in at most 3 sets on the first round. Options as recommendations:

15 Repetitions per round
10 Repetitions per round

OPTIONAL OLY WORK:

#power snatch

Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%): 
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

 

 


WORKOUT OF THE DAY, JANUARY 11TH 2019

January 10, 2019 | LAHAINA CROSSFIT

WOD:

#task priority fight gone bad

3 Rounds:

30 Wallballs (20/14lbs)

30 Box Jumps (24/20)

30 Sumo Deadlift High Pulls (75/55) Rx+95/65lbs **BeachFit will do KB High Pull

30 Shoulder to Overhead (75/55) Rx+95/65lbs **BeachFit will do KB Push Press

30/21 Calorie Row (Bike 25/16 Cal)

Rest 2 Minutes

CASHOUT:

#flush

20:00 Recovery Bike

On the 5:00, 10:00, 15:00, and 20:00:

15 Weighted Hip Extensions *Choose load but on the lighter side

Max Effort L-Sit 


WORKOUT OF THE DAY, JANUARY 10TH 2019

January 10, 2019 | LAHAINA CROSSFIT

WOD:

#layaway

AMRAP 15:

30 AbMat Sit-ups

20 x 10 Meter Shuttle Sprints (down is 1, back is 2)

10 Alternating Dumbbell Snatches (50/35lbs) Rx+70/50

CASHOUT:

#pump conditioning

10 Min to get as far as possible

10-20-30-40-50

Russian KB Swings (70/53lbs)

Pushups (Can be done from knees if needed)


WORKOUT OF THE DAY, JANUARY 9TH 2019

January 8, 2019 | LAHAINA CROSSFIT

STRENGTH:

#front squats

On the 1:30 x 7 Sets:

1 Pausing Front Squat
1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 - 55% of 1RM Front Squat
Set #2 - 60%
Set #3 - 65%
Set #4 - 70%
Sets #5+6+7 - Build to a Heavy Complex

WOD:

#satans whiskers

3 Rounds:

10 CTB Pull-Ups (Scale to Pullups or Ring Rows)

10 Front Squats (185/135)*

10 Barbell-Facing Burpees

*Stimulus wise, we are looking for a front squat loading that we are confident we could complete for 15+ repetitions unbroken, when fresh.

CASHOUT:

#body armor

1-3 "Giant" Sets:

8 Sumo Deadlifts - Video 
8 Kneeling Unilateral Press, each side - Video
25 Banded Good Mornings - Video 
50' Single Overhead Carry, each side - Video 
Rest 2:00 between sets.

Athletes are free to build in loading across all three rounds, with the intentions being that each set is completed not only unbroken, but completed with excellent technique.

 


WORKOUT OF THE DAY, JANUARY 8TH 2019

January 8, 2019 | LAHAINA CROSSFIT

STRENGTH:

#hspu + lunges

On the 2:00 x 5 Rounds:

40% of Max Kipping HSPU (Scale to 10 DB Push Presses)

50' Front Rack Dumbbell Walking Lunge  *Pick Weight* (50ft is approx 16 Lunges/8 per leg if space is limited)

WOD:

#fuller circle

For Time:

50/35 Calorie Assault Bike*

125 Double-Unders (Scale to 250 Singles)

2,000 Meter Row **

125 Double-Unders

50/35 Calorie Assault Bike

*If Bikes are all taken, we can do 50 Kettle Bell swings or 800m Run 

**If Rowers all being used, we can do 2000m Run

CASHOUT:

4 Rounds of a 2:00 Window:

15 GHD Sit-Ups (Scale to 20 Ab Mat Sit Ups - add weight if desired)

Time Remaining, Max DBall Hold (100/80)

No rest between rounds - 8:00 running clock.

 


WORKOUT OF THE DAY, JANUAY 7TH 2019

January 6, 2019 | LAHAINA CROSSFIT

WOD:

"DT"

5 Rounds: (12 Min Cap)

12 Deadlifts (155/105)  or RX+205/145 *Choose this load only if you were able to complete an entire round of this unbroken

9 Hang Power Cleans

6 Push Jerks

**BeachFit will do DB Deadlifts, DB Hang Power Cleans, DB Push Press

At the 15:00 on the clock the class will complete:

#stamina builder  (14 min Cap)

1-2-3-4-5-6-7-8-9-10:

Burpee Box Jump Overs

Toes to Bar (Scale to Hanging Knee Raises, Deadbugs, or Ab Mat Sit Ups)


WORKOUT OF THE DAY, JANUARY 6TH 2019

January 5, 2019 | LAHAINA CROSSFIT

Join us for Sunday Open Gym from 8am-10am.

WOD:

#running mcghee (Teams of 2-You go, I go, Together)

AMRAP 22

5 Deadlifts (225/155lbs) Rx+275/185

13 Pushups

9 Box Jumps (24/20)

300m Run (Together)

Ex:

Partner 1 completes 5 Deadlifts, Partner 2 completes 13 Pushups, Partner 1 completes 9 Box Jumps, Both Run 300m Together

Partner 2 completes 5 Deadlifts, Partner 1 completes 13 Pushups, Partner 2 completes 9 Box Jumps, Both Run 300m Together

Continue in this fashion for the remainder of the AMRAP

 

 


WORKOUT OF THE DAY, JANUARY 4TH 2019

January 3, 2019 | LAHAINA CROSSFIT

STRENGTH:

On the 2:00 x 6 Rounds:

25% Max Ring Muscle-Ups or Pullups (*Scale to 5 Ring Rows with 1 second pause at top)

7-7-5-5-3-3 Front Squats  (Building load from approx 70-87%)

BeachFit will do:

AMRAP 12

10 KB Deadlifts

20 KB Goblet Squats

200m Row

WOD:

#bee knees

5 Rounds:

1:00 - Wallballs (20/14)

1:00 - Kettlebell Swings (53/35)

1:00 - Assault Bike (Sub Row if needed)

1:00 - Rest

CASHOUT:

1-3 Sets

50/35/20 Barbell Good Mornings (Rx+ GHD Hip Extensions)

20 Weighted Ab Mat Sit Ups (Rx+GHD Sit ups)

:30 L-Sit (If not doing at least :10 of L Sit, complete Hollow Body Hold

 


WORKOUT OF THE DAY, JANUARY 3RD 2019

January 2, 2019 | LAHAINA CROSSFIT

WOD:

#orange justice

Min 1: 10 Push Press + 10 Toes to Bar (95/65lbs) Rx+115/75lbs

Min 2: 200m Run

Min 3: 12 Box Jump Overs (24/20)

Min 4: :35 Sec DBall Hold or Front Rack Double KB Hold

CASHOUT:

#swoldier

1-5 Sets 

10 Lunge to Curl (5 Each Leg) (35/20lbs)

10 Banded Russian KB Swings 

 


WORKOUT OF THE DAY, JANUARY 2ND 2019

January 1, 2019 | LAHAINA CROSSFIT

Happy New Years!  Back to regularly scheduled hours!  FYI..we will be taking pictures tomorrow during some of the morning classes that will be used for our website improvements.  

WOD:

#air waker

AMRAP 20:

25/18 Calorie Row (20/15 Cal Bike or 400m Run)

50 Double-Unders

3 Rounds of "The Chief"

1 Round of "The Chief":

3 Power Cleans (135/95)  *If not at Rx, choose load you could lift for 20 Reps unbroken when fresh  **BeachFit will do 6 KB Swings

6 Pushups

9 Air Squats

CASHOUT: 

On the Minute x 6 Rounds:

30% of Max Kipping Handstand Pushups  (If no HSPU, complete 8-10 Strict DB Press)

3-3-2-2-1-1: Power Cleans  (Between 70-85% Load)


WORKOUT OF THE DAY, DECEMBER 31ST 2018

December 30, 2018 | LAHAINA CROSSFIT

December 31st: 6am, 7am, 8am CrossFit Classes; 9-10:30 Open Gym.  January 1st - Closed

STRENGTH:

#back squats 

Every 1:30 for 7:30 min:

5 Sets of 2 Repetitions

8-Second Pause in the Bottom

Set #1 - 50% of 1RM Back Squat
Set #2 - 53%
Set #3 - 56%
Set #4 - 59%
Set #5 - 62%

BeachFit will do:

Every 1:30 for 7:30

5 sets of 5 Goblet Squats 

5 Second Pause at Bottom

WOD:

#fran

21-15-9:

Thrusters (95/65lbs)

Pull-Ups (Scale to Jumping Pullups or Ring Rows)

OR

#frantastic

21 Thrusters + 9 Ring Muscle-Ups (115/80lbs)

15 Thrusters + 15 CTB Pull-Ups

9 Thrusters + 21 Pull-Ups

If we have under a 2:30 "Fran" time, let's complete the second option today - "Frantastic", which aims to put us more into that near 4:00 range.

If we have over a 2:30 "Fran", we recommend completing this as Rx today. 

Everyone needs to get the 21 thrusters unbroken.

If the weight is heavy enough so that we need to break up the first set of 21 thrusters, we likely will be missing our desired stimulus. In "Fran", we are looking for a aggressive charge from the onset. This is truly what we are after.

CASHOUT:

#flushit

1 Mile Run or 2K Row

 

 


WORKOUT OF THE DAY, DECEMBER 29TH 2018

December 29, 2018 | LAHAINA CROSSFIT

Updated Holiday Hours:  Sunday December 30th: 8-10am Open Gym.  Monday December 31st:  6am, 7am and 8am CrossFit Classes, then Open Gym 9am-10:30am.  Closed on New Years Day!  

Please be respectful of Open Gym times and have your workouts complete and equipment put away by close. Mahalo! 

WOD:

#99 problems

Teams of 3.  Run all together.  1 working and 2 resting with all other movements. 

400m Run (together)

99 KB Swings

400m Run (together)

99 Toes to Bar

400m Run (together)

99 Wall Balls (20/14lbs)

400m Run (together)

99 Burpees

400m Run (together)

99 Alternating DB Snatch (50/35lbs)

400m Run (together)

99 Alternating KB Goblet Lunges (70/53lbs)

 


WORKOUT OF THE DAY, DECEMBER 28TH 2018

December 27, 2018 | LAHAINA CROSSFIT

HAPPY ALOHA FRIDAY!  UPDATED HOLIDAY HOURS! 

WOD:

#over and out

For Time:

20 Power Snatches (95/65lbs)  *Scale to Power Clean

20 Barbell-Facing Burpees

20 Overhead Squats (95/65lbs) *Scale to Front Squats

20 Barbell-Facing Burpees

20 Squat Snatches (95/65lbs) *Scale to Front Rack Lunges - 20 per leg

Beachfit will do:

For Time:

20 DB Power Snatches (35/20lbs

20 DB-Facing Burpees

20 DB Front Squats 

20 Barbell-Facing Burpees

20 DB Front Rack Lunges 20 per leg

CASHOUT:

#Odd-Object

1-3 "Giant Sets":

:30 Second Handstand Hold *Scale to Barbell Overhead Hold

:30 Second D-Ball Hold (150/100) *Scale to Front Rack KB Hold

:30 Second Static Hold in Overhead Squat (135/95) *Scale to Wall Facing Squat with arms up

:30 Second Weighted Hip Extension (45/35) *Scale to Good Mornings

 

 


WORKOUT OF THE DAY, DECEMBER 27TH 2018

December 27, 2018 | LAHAINA CROSSFIT

WOD:

#guilty pleasure

3rd for time:  (24 Min Cap)

400m Run

150 Double Unders (Scale to Singles)

100m Farmers Carry (70/53lbs) 

50 Sit Ups

25 Barbell Thrusters (45/35lbs)

CASHOUT:

#which way to the beach

2-4 Sets

10-12 Barbell Bicep Curl

10-12 DB Tricep Skull Crushers

Rest as needed


WORKOUT OF THE DAY, DECEMBER 26TH 2018

December 25, 2018 | LAHAINA CROSSFIT

Time to keep it back into gear!  Hope everyone had a great Christmas Holiday!

 WOD:

#clean sheet

Part #1 - AMRAP 3:
9/6 Calorie Assault Bike, Row, or Ski  (Running option 100m Sprint)
9 Power Cleans (95/65) ** BeachFit KB Deadlifts

- Rest 3:00 -

Part #2 - AMRAP 3:

9/6 Calorie Assault Bike, Row or Ski  
7 Hang Squat Cleans (115/80) **BeachFit KB Tators

- Rest 3:00 -

Part #3 - AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95) **BeachFit KB Goblet Squats

**Part #1 - A load we could clean (power or squat) or 24+ repetitions unbroken when fresh.
Part #2 - A load we could clean (power or squat) or 18+ repetitions unbroken when fresh.
Part #3 - A load we could clean (power or squat) or 12+ repetitions unbroken when fresh.

CASHOUT:

#upside down

21-18-15-12-9:

Kettlebell Swings (53/35)

25' Handstand Walk  **Scale to Bearwalks, 2 Wall Climbs per round or 20sec Handstand hold against wall

OPTION OLY WORK:

On the 1:30 x 5 Sets:

1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Percentages based off 1RM Squat Clean:

Set #1 - 65%
Set #2 - 70%
Sets #3+4+5 - Build to a heavy, but not max effort, complex for the day.

 


WORKOUT OF TH DAY, DECEMBER 25TH 2018

December 24, 2018 | LAHAINA CROSSFIT

MELE KALIKIMAKA FROM ALL OF US AT LAHAINA CROSSFIT! HAVE A GREAT DAY WITH FAMILY AND FRIENDS! SEE YOU ALL ON WEDNESDAY - REGULAR CLASS HOURS AS SEEN ON OUR SCHEDULE.

WOD:

#holiday hangover

150 BURPEES ON THE BEACH