WORKOUT OF THE DAY, JANUARY 17TH 2020

January 16, 2020 | LAHAINA CROSSFIT

STRENGTH:

#frontsquats (12 min)

On the Minute x 9:

On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

BeachFit will do:

EMOM 9

5 DB Front Squats + 10 Mountain Climbers (5/leg) 

WOD:

#bluesteel

3 Rounds:

7 Power Snatches (75/55) Rx+95/65 *BeachFit will do Plate Ground to Overhead
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

 


WORKOUT OF THE DAY, JANUARY 17TH 2020

January 16, 2020 | LAHAINA CROSSFIT

STRENGTH:

#frontsquats (12 min)

On the Minute x 9:

On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

BeachFit will do:

EMOM 9

5 DB Front Squats + 10 Mountain Climbers (5/leg) 

WOD:

#bluesteel

3 Rounds:

7 Power Snatches (75/55) Rx+95/65 *BeachFit will do Plate Ground to Overhead
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

 


WORKOUT OF THE DAY, JANUARY 16TH 2019

January 15, 2020 | LAHAINA CROSSFIT

WOD:

#thirstythursdayfun

EMOM 30

Min 1:  6 Deadlifts (185/135lbs) Rx+225/155  + 14 Lateral Bar Hops (over and back is 2)  *BeachFit will do Single KB Deadlift moderate load

Min 2: 12/10 Cal Bike

Min 3: 10 Pushups (Scale to Knees or on bench) + 15 Jumping Plyo Squat

Min 4:  15 Russian KB Swings (70/53lbs)

Min 5:   :35 Plank (Rx+Banded)

Min 6:  Rest

CASHOUT:

#oddball

1 Round

9 D-Ball Cleans* (150/100lbs)  Scale 75/50

50' D-Ball Carry **(Facing Forward)

50' D-Ball Carry (Facing Backwards)

12 D-Ball Squats***

50' D-Ball Carry (Facing Forward)

50' D-Ball Carry (Facing Backwards)

D-Ball: 150/100

*Can do DB Power Cleans ** DB Farmer Carry ***DB Front Squats

 

 

 

 


WORKOUT OF THE DAY, JANUARY 15TH 2019

January 14, 2020 | LAHAINA CROSSFIT

STRENGTH: (10 minutes)

#pausing push press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk 

Set 2: 65% of 1RM Jerk 

Sets 3-4: 70% of 1RM Jerk

Working through 4 sets of 4 unbroken barbell reps

Barbell comes from rack and percentages are based off your 1RM Jerk

Pause 2 seconds in the dip of the Pausing Push Press

There is no pause in the regular Push Press 

Click Here to see a video demo of this complex

BeachFit will do:

AMRAP 10

6 DB Push Press

6 DB Lunges - DB at sides - Alternate 3 per leg

6 Cal Assault Bike -ARMS ONLY 

WOD:

#four loko

On the 4:00 x 5 Rounds:

20/15 Calorie Row  (15/11 Cal Bike)

40 Double Unders (Scale to 60 Single Unders or 7/5 Cal Ski)

7 Front Squats (165/115) Rx+185/135lbs  *BeachFit will do DB Front Squats (50/35lbs)

Max 3 minutes work.  Want at least 1 min rest 

 


WORKOUT OF THE DAY, JANUAY 14TH 2019

January 13, 2020 | LAHAINA CROSSFIT

WOD:

#parttime

3 Rounds:

12 Burpee over Dumbbell

18 Chest to Bar Pull-ups (Scale to Banded Chest to Bar or Pullups)

Directly Into…

3 Rounds:

12 Alternating Dumbbell Power Snatches (50's/35's)

18/12 Calorie Assault Bike (Row or Erg Bike or 200m Run)

Directly into…

1 Round:

21 Devil Presses (50's/35's) Alternate Right, Left =2)

MIDLINE:

1-3 Giant Sets

10 Slow Ring Mountain Climbers (5 per side) Scale -20 Grasshoppers

30 Seconds Ring Plank Hold  Scale - Banded Plank

*Slow Ring Mountain Climbers: Video

*Ring Plank Hold: Video

CASHOUT:

#strict gymnastics

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups  *3 Seconds down  (Scale to Temp Strict DB Press)
5 Strict Toes to Bar

Minutes 5-10:

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up 
* 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips
5 Pausing Ring Rows *3 second pause at rings

 

 


WORKOUT OF THE DAY, JANUARY 13TH 2019

January 12, 2020 | LAHAINA CROSSFIT

STRENGTH: (15 min)

#back squat waves

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

Beachfit will do: 

AMRAP 17

2 Goblet Squats 

2 Plank Taps (R/L=1)

2 Cal Bike

4 Goblet Squats 

4 Plank Taps (R/L=1)

4 Cal Bike

Next round..6,6,6... 8,8,8...continue going up by 2 each round for 17 min. 

BeachFitters will do the 17 min AMRAP while class is doing back squats and oly strength

OLY STRENGTH:

Every 1:30 Minutes x 5 Sets: 

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

WOD:

#airfryer (10 min Cap)

3 Rounds:

50 Air Squats

10 Power Clean & Jerks (135/95)  *BeachFit will do 10 DB Power Clean and Jerks (or Hang Clean and Jerks -35/20lbs)

 


WORKOUT OF THE DAY, JANUARY 10TH 2019

January 9, 2020 | LAHAINA CROSSFIT

STRENGTH:

#front squats (12 Minutes)

On the Minute x 9:

On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%

BeachFit will do:

EMOM 9 

10 KB Goblet Lunges + 10 Plank Taps

WOD:

#marston

AMRAP 20:

1 Deadlift (405/285)  *Scale to approx 80%-85% of your 1 Rep Max.    

This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps

The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep

10 Toes to Bar *Scale to Hanging Knee Raise to chest or waist

15 Bar Facing Burpees

BeachFit will do:

AMRAP 20

5 Heavy KB Deadlift

10 Hanging Knee Raise or 10 Sit ups

15 Burpees

 

 


WORKOUT OF THE DAY, JANUARY 9TH 2019

January 8, 2020 |

WOD:

#ontheminutebodybuidlingfun

EMOM 30

Min 1:  15 DB Bench Press *Should be tough but unbroken

Min 2:  15/12 Cal Row  *Scale to 12/10 - :40ish seconds work

Min 3:   Max Barbell Curls (45/35lbs) *Approx 10-20 Reps

Min 4:  15 Russian KB Swings (70/53lbs)

Min 5:  12/10 Cal Bike 

Min 6:  Rest 


WORKOUT OF THE DAY, JANUARY 8TH 2019

January 7, 2020 | LAHAINA CROSSFIT

STRENGTH:

#pushpress (10 min)

4 sets of 6 Reps

*Build from last week.  Use the same weight for all 4 working sets

BeachFit will do:

AMRAP 8

6 DB Push Press

12 DeadBugs (6/per side)

WOD:

#airplanemode (25 min cap)

2 Rounds:

1k Run  (50/35 Cal Assault Bike)

1k Row

50 Wallballs (20/14) Rx+30/20lbs

CASHOUT:

#strictgymnastics

15-10-5: (5 Min Cap)

Strict Chest to Bar Pull-ups  (Strict Banded CTB or Pullup)

Strict Deficit Handstand Push-ups* (Seated DB Press 35/20lbs or Inverted HSPU)  

*choose deficit you could do 12+ fresh

Directly Into...

5-10-15: (5 min Cap)

Strict Pull-ups  (Strict Banded Pullup or Ring Row)

Strict Handstand Push-ups (Floor) (Seated DB Press 35/20lbs or Inverted HSPU)

 


WORKOUT OF THE DAY, JANUARY 7TH 2019

January 6, 2020 | LAHAINA CROSSFIT

STRENGTH:

#pausing power clean

On the 1:30 x 5: 

1 *Pausing Power Clean

*2 Second Pause at Knee
*2 Second Pause in Catch

1 Power Clean

Click Here For Demo Video

Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%

*Beachfit will do the same complex but with DB's 

WOD:

#zoolander

AMRAP 15:

30 Double Unders *Scale to 60 Singles  or  7/5 Ski Erg

10 Power Cleans (155/105)  *Load should be something you can cycle 10+reps when fresh

30 Double Unders  *Scale to 60 Singles

10 Barbell Facing Burpees

 


WORKOUT OF THE DAY, JANUARY 6TH 2019

January 5, 2020 | LAHAINA CROSSFIT

STRENGTH:  (15min)

#back squat waves

*percentages are based off your 5 Rep Back Squat Max or approx 88% of 1RM Back Squat)

Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

BeachFit will do:

AMRAP 12

5 Heavy Goblet Squats

10/7 Cal Bike

20 Plank Taps (R/L=2)

WOD:

#grim reaper

AMRAP 5:

21-15-9:
Overhead Squats* (95/65)  (Rx+115/85lbs) - Scale to Front Squats
Toes to Bar  - Scale to Hanging Knee Raise or Dead Bugs

Rest 5 Minutes 

AMRAP 5:

15-12-9: 
Thrusters* (95/65)   (Rx+115/85lbs)
Chest to Bar Pull-ups - Scale to Pullups or Ring Rows

*BeachFit will do DB Front Squats and DB Thrusters (35/20lbs)

CASHOUT:

#body armor

1-3 Sets:

7 Seated Single Arm Arnold Press (Each Side) Video

:30 Seconds Banded Plank (Rx+Ring Plank Support) Video

14 Weighted AbMat Sit-ups

 


WORKOUT OF THE DAY, JANUARY 3RD 2020

January 2, 2020 | LAHAINA CROSSFIT

STRENGTH:

#push press (10 min) 

4 sets of 6 Reps

*The weight stays the same across all 4 sets

*Let's aim to build in loading from our last effort, 4x6 on 12/20

BeachFit will do:

AMRAP 8

10 DB Push Press

10 V-Ups

WOD:

#speedo

Teams of 3

AMRAP 30: 

300 Meter Row

20 Plate Hops Video

10 Thrusters (65/45)   Rx+75/55 or 95/65  *BeachFit will do DB Thurster either single or two

*Complete Full Rounds Before Switching.  Try to use Thruster load that can be fast and unbroken. 

CASHOUT:

On the Minute x 10: 

2 Box Front Squats

*Pause for 1 full second on the box, then fire up from our seated position

*Set the box (or plates) just below parallel

Sets 1-2: 50% of 1RM Front Squat 
Sets 3-4: 55% of 1RM Front Squat 
Sets 5-7: 60% of 1RM Front Squat 
Sets 8-10: 65% of 1RM Front Squat 

 

 


WORKOUT OF THE DAY, JANUARY 2ND 2019

January 1, 2020 | LAHAINA CROSSFIT

Hope everyone had a great start to their New Year!  

WOD:

#chippinginto2020 (30 min Cap)

For Time:

200m Run

90 Double Unders (180 Singles)

200m Run

80 Air Squats

200m Run

70 DB Push Press (50/35lbs - 35 R, 35 L)

200m Run

60 Alternating DB Goblet Lunges (50/35lbs)

200m Run

50 Alternating DB Power Snatch (50/35lbs)

200m Run

40 Toes to Bar (Scale to Hanging Knee Raise, AbMat Sit ups or Dead Bugs)

200m Run

30 DB Suitcase Deadlift with DB (50/35lbs - 15 R, 15 L)

200m Run

20 DB Single Arm Devil Press (50/35lbs - 10R, 10L)

200m Run

 

 


WORKOUT OF THE DAY, DECEMBER 31ST, 2019

December 30, 2019 | LAHAINA CROSSFIT

SCHEDULE REMINDER: December 31st - Morning CrossFit Classes 6,7,8,9am and Open Gym until 11.  No Evening classes.  

Closed on New Years Day! 

WOD:

#montoya

For Time:

15 Strict Handstand Push-ups  (Scale to Strict DB Press 35/20 or Hand Release Pushups

15 Strict Chest to Bar Pull-ups (Scale to Strict Pullups or Ring Rows w/1 sec pause at top)

15-12-9:

Row Calories
Erg Bike Calories or Assault Bike Cal

15 Strict Handstand Push-ups 

15 Strict Toes to Bar  (Scale to Strict Knees to Elbows or Weighted Ab Mat Sit Ups)

15-12-9: 

Row Calories
Erg Bike Calories or Assault Bike Cal

15 Strict Handstand Push-ups  (Scale to Strict DB Press 35/20 or Hand Release Pushups)

15 Strict Pull-ups (Scale to Ring Rows w/1 sec Pause at top)

15-12-9: 
Row Calories
Erg Bike Calories or Assault Bike Cal


WORKOUT OF THE DAY, DECEMBER 30TH 2019

December 29, 2019 | LAHAINA CROSSFIT

Hope everyone is having a great Holiday Season!.

Schedule Reminder: December 31st - Morning CrossFit Classes 6,7,8,9am and Open Gym until 11.  No Evening classes.  

Closed on New Years Day! 

STRENGTH:

#tempobacksquats  (10 Minutes)

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo: 

* 5 Seconds Down
* 1 Second Pause
* Regular Stand

Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

BeachFit will do:

Tempo Squats with either KB or DB's

WOD:

#fightorflight

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)  *BeachFit will do Plate Ground to Overhead

20 Box Jumps (24/20)

20 Front Squats (95/65)  *BeachFit will do KB or DB Squats

20/15 Calorie Row  (Assault Bike 14/9 Cal)

*Looking to get 3+Rounds

 

 

 

 


WORKOUT OF THE DAY, DECEMBER 27TH 2019

December 27, 2019 | LAHAINA CROSSFIT

STRENGTH: (10 Min)

#tempo overhead squats

5 Sets of 1 *Start around 60-65% of your 1RM Overhead Squat and build

* Tempo: 5 Seconds Down, Stand Fast

*Scale to FRONT SQUATS with same tempo 

* Rx+ After Each Set: 3-5 Bar Muscle-ups

BeachFit will do:

5 Rds

1 Tempo Goblet Squat 5 Seconds down, Stand Fast

:20 Wall Sit

:20 Sec Plank

WOD:

#water weight

3 Rounds:

25 Overhead Squats (75/55)  Rx+95/65lbs  *Scale to Front Squats/BeachFit DB Front  Squats

15 Chest to Bar Pull-ups  *Scale to Pullups or Ring Rows or Jumping Chest to Bar Pullups

25/18 Calorie Row  (18/13 Cal Bike)

15 Burpee Box Jumps (24/20)


WORKOUT OF THE DAY, DECEMBER 26TH 2019

December 25, 2019 | LAHAINA CROSSFIT

WOD:

#dayafter

4 Rounds: 

10 Single Arm DB Hang Clean and Jerk - 5R, then 5L  (50/35lbs) 

200m Run 

30 AbMat Sit-ups 

Directly Into...

4 Rounds: 

10 DB Floor Press (10R,10L)  (50/35lbs)  *Can scale weight up or down as desired, reps should be unbroken

15/12 Calorie Bike, Row or Erg Bike

60 Double Unders (Scale to 120 Singles/approx 1 min work)

**To accomodate large class, half can start on first 4 rounds and other on 2nd 4 rounds

CASHOUT:

#afterparty

1-3 Rounds

10-12 DB Skull Crushers

10-12 DB Hammer Curls 

 

 

 


WORKOUT OF THE DAY, DECEMBER 24TH 2019

December 23, 2019 | LAHAINA CROSSFIT

Aloha!   Join us on 12/24 for our 6,7,8, and 9am classes or Open Gym until 11am. (Please be done with your open gym workout by 11am)

 We will have no PM classes on 12/24 and will be closed on 12/25, Christmas Day.  Hope every has a great Holiday Season. 

WOD:

#12daysofchristmas

For Time: 

1 Squat Clean (135/95) Rx+155/105lbs

2 Hang Power Clean (135/95) Rx+155/105lbs

3 Deadlifts (135/95) Rx+155/105lbs

4 Burpees

5 Toes to Bar  (Scale to Hangning Knee Raise or Dead Bugs 5/side)

6 Plyo Squat Jumps

7 Handstand Push-ups  (Scale to Hand Release Pushups)

8 Goblet Reverse Lunges (53/35)  Rx+70/53lbs

9 Kettlebell Swings (53/35)

10 Ab Mat Sit Ups (Rx+ GHD Sit Ups)

11 Wallballs (20/14lbs) Rx+30/20lbs

12 Calorie Assault Bike or Row

The "12 Days of CrossFit" workout is a Christmas Eve tradition at Lahaina CrossFit!

The workout flows in the same order as the song "12 Days of Christmas": 

Ex:

1 Squat Clean
2 Hang Power Clean, 1 Squat Clean
3 Deadlifts, 2 Hang Power Clean, 1 Squat Clean
4 Burpees, 3 Deadlifts, 2 Hang Power Clean, 1 Squat Clean
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Clean, 1 Squat Clean...Etc..

 


WORKOUT OF THE DAY, DECEMBER 23RD 2019

December 22, 2019 | LAHAINA CROSSFIT

Aloha and Happy Holidays!  Visiting guests please complete your waiver and payment online prior to coming to class if possible.  This will help keep our classes running on time during the holiday season.  If unable to complete online, please arrive 5-10 min early to complete your waiver/payment ahead of time.  Mahalo!  

STRENGTH PRIMER:  (4 Min) 

3 Sets 

10 Jerk Grip Overhead Alternating Lunges

10 Bent Over Rows

BeachFit will use a Plate 

STRENGTH:

#backsquat waves  (15 min )

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94% 
Set 9: 2 Reps @ 100%

*Percentages are off of your 5 RM Back Squat or 87% of 1RM

BeachFit will do:

AMRAP 14 

7/5 Cal Bike

10 Goblet Squats

7/5 Cal Bike

10 Jumping Alternating Split Lunges

12 Pusups (Scale to 12 Plank Taps per side)

WOD:

#dopamine

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Assault Bike or Erg Bike

* We want at least 1 minute of rest between rounds, so we'll cap each round at 4 minutes

** Rounds begin on the 0:00 - 5:00 - 10:00 - 15:00 - 20:00.  To accomodate for a bigger class we will add a second group starting at 3:00, 8:00, 13:00, 18:00, and 23:00

 


WORKOUT OF THE DAY, DECEMBER 20TH 2019

December 19, 2019 | LAHAINA CROSSFIT

STRENGTH PRIMER (WarmUp)

3 Sets For Quality:

5 Tempo Ring Rows (3 seconds down)

10 Front Rack Reverse Lunges (BeachFit Alternating BW Lunges)

:20 Second Front Squat Hold (BeachFit Air Squat Hold)

STRENGTH:  (18 min to complete both)

#front squat

7 Sets:

1 Tempo Rep - Starting around 55% of 1 Rep Max and building

Tempo: 
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

BeachFit will do:

KB or DB Front Rack Squats - Same Tempo

#push press

4 Sets of 6

Let's look to add about 5% from last week or use about 72% of 1RM. 

BeachFit will do:

4 sets of 6 DB Push Press 

:20 Hollow Body Hold after each

WOD:

#blitzen  (15 Min Cap)

5 Rounds:

20/15 Calorie Row  (14/11 Cal Bike)

10 Thrusters (115/85) (Rx+135/95lbs)