WORKOUT OF THE DAY, AUGUST 17TH 2017

August 17, 2017 | LAHAINA CROSSFIT

FALL BRAWL is quickly approaching.  If you have been thinking about doing  your first competition then this is the perfect time!  Sign up TODAY!  The price has been reduced and we are hoping to get through the comp fairly quickly (8am-1:30) so there are no excuses.  We are also looking for about 10 volunteers to help judge the competing athletes.  We are also looking for a few volunteers to help with equipment during the comp.  If you are interested in EITHER of these please let Janelle or Tom know ASAP.  Mahalo! 

#perfect 10 

10rds for time:  (30 min Cap)

200m Run

10 Hand Release Pushups (Rx+ Plyo Pushups)

15 KettleBell Swings (70/53lbs)

20 Air Squats

CASHOUT:

#bro out

1-3rds

Go up in weight each round.

12 Alternating Hammer Curls (6 each arm)

12 Narrow Barbell Curls

12 Wide Grip Barbell Curls

Max body weight Dips (Ring or Bench)


WORKOUT OF THE DAY, AUGUST 16TH 2017

August 16, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squats (12 min)

3 sets of 5 at 75%

BeachFit will do:

EMOM 10

Min 1: 10/8 Cal Bike

Min 2: 10 Plate Ground to OH + 10 Plate Good Mornings

WOD:

#drop dead (8 min)

4 x :20 seconds on, :10 seconds off 

Sit-ups 
Deadlifts (155/105)  *BeachFit KB Deadlifts
Sit-ups 
Deadlifts (155/105)  *BeachFit KB Deadlifts

Complete all 4 sets of one movement before 
advancing to next.

The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh.

REST 3 MIN THEN....

#flight simulator (10 min)

Unbroken Double Unders

5-10-20-30-40-50-40-30-20-10-5  

*Must stop between sets and restart. 

**If no double unders do singles

*** Scaled 5-10-15-20-25-20-15-10-5


WORKOUT OF THE DAY, AUGUST 15TH 2017

August 14, 2017 | LAHAINA CROSSFIT

WE WANT YOU!! Join us on Saturday August 26th For FALL BRAWL. From now through Friday August 18th we are REDUCING the price for this awesome event to 115.00 per team!! It's a steal so don't miss out! We have some creative and FUN WODs planned and some great prizes and sponsors! (RxBar, Fit Food Maui, Teddy's Food Truck, UR Nutrition, Caffeine and Kilos, Live Sore Hawaii, Boss Frog's and more! See you ALL there!! Sign up at:

STRENGTH:

EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95lbs)

BeachFit will do:

5 KB Swings + 5 KB Thrusters

WOD:

#Bike Buffet

AMRAP 4

15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups  *Scale to Pullups/Ring Rows
Max Calorie Bike/Row/Erg in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar  *Scale to Knees to Elbows or Ab Mat Sit Ups
Max Calorie Bike/Row/Erg in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike/Row/Erg in Time Remaining


WORKOUT OF THE DAY, AUGUST 14TH 2017

August 13, 2017 | LAHAINA CROSSFIT

Let's do this MONDAY!  

STRENGTH: (15 min)

Hang Power Snatch

3 sets of 3 @70%

Overhead Squat

3 sets of 3 @70%

BeachFit Strength will do:

12 Min AMRAP

10 Goblet Squats

10 KB Rows (Each Side)

20 Mountain Climbers

:35 Plank Hold

WOD:

#Hard Pressed

21-15-9

Sumo Deadlift High Pull (95/65) Rx+115/75lbs  

Push Press (95/65) 

Lateral Bar Burpees

BeachFit WOD will be:

21-15-9

KB Sumo Deadlift High Pull  

Push Balls 

Lateral Bar Burpees


WORKOUT OF THE DAY, AUGUST 12TH 2017

August 12, 2017 | LAHAINA CROSSFIT

WOD:

#Saturday Vibes

25 Min AMRAP

12 KB Swings (70/53lbs) (Partner 1)

12 Burpees (Partner 2)

12 Goblet Squats (Partner 1)

12 Plate Ground to Overhead (45/55lbs) (Partner 2)

12 Toes to Bar (Partner 1)

12 KB Suitcase Deadlifts (6 each side) (Partner 2)

100m Run (Partner 1)

 

 


WORKOUT OF THE DAY, AUGUST 11TH 2017

August 10, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat 

5 sets of 4 reps at 85%

BeachFit Strength will be:

12 Min AMRAP

5 PushUp + Plank Tap each side

10 Goblet Lunges

15 Ab Mat Sit Ups

Drive Run

WOD:

#the good life (15 min Cap)

3 RFT:

500 Meter Row (If rowers taken, 400m Run)

12 Burpees 

21 Box Jumps (24/20)

CASHOUT:

#friday pump

10-1

Dips (bench, ring or dip station)

Barbell Curl

 


WORKOUT OF THE DAY, AUGUST 10TH 2017

August 10, 2017 | LAHAINA CROSSFIT

WOD:

#thursday fun

EMOM 20

Min 1: 10 Deadlifts (225/155lbs)  *Scale to approx 50% of 1RM  BeachFit will do KB Deadlifts either single or double

Min 2: 15 Wall Balls (20/14lbs) Rx+ 30/20

Min 3: :30 Hollow Body Hold (Rx+GHD Hollow hold)

Min 4: 12/10 Cal Bike/Row or Erg  **No running today - use a bike/row or erg

CASHOUT:

#abs of steele

1-3 Rounds 

10 Barbell Sit Ups (45/35)

10 DeadBugs

10 Tuck Ups

10 Grasshoppers (R/L=2) 

 


WORKOUT OF THE DAY, AUGUST 9TH 2014

August 9, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Push Press 

5 sets of 5 reps at 70% of 1RM

BeachFit will do:

12 Min EMOM

MIn 1: 10-20 Wall Balls  (Rx+ 5 R Arm KB Thruster + 5 L Arm Thruster)

Min 2: 10 Burpees

Push on this one. Approx 45 sec work each minute!

WOD:

#Chiquitas

For Time:

15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter run with Med Ball (20/14lbs) Rx+45/25lb plate

5-10-15
Kettlebell Swings (70/53)
Toes to Bar


WORKOUT OF THE DAY, AUGUST 8H 2017

August 7, 2017 | LAHAINA CROSSFIT

Fall Brawl is quickly approaching!  Grab your bro or broette and get signed up for this great partner competition Saturday August 26th!  Click HERE for more information and to sign up! Keep an eye out THIS WEEK for prize sponsors and WOD teasers.

STRENGTH:

#complex

EMOM 6

3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead (115/75lbs)

BeachFit will do:

3 KB Deadlifts + 3 KB Swings + 3 KB Goblet Squats + 3 KB Press

WOD:

#freedom trail

AMRAP 3
21/15 Calorie Row, Bike or 300m Run
21 Burpees
Max Thrusters (75/55) *BeachFit will do Wall Balls or KB Thrusters

Rest 3:00

AMRAP 3
18/12 Calorie Row , Bike or 200m Run
18 Burpees
Max Thrusters (95/65)

Rest 3:00

AMRAP 3
15/10 Calorie Row, Driveway Run
15 Burpees
Max Thrusters (115/80)

Rest 3:00

AMRAP 3
12/8 Calorie Row, Driveway Run
12 Burpees
Max Thrusters (135/95)

**Scale to 18,15,12,9 if needed.  When fresh, athletes should be able to complete the below reps unbroken at each barbell.  Rd.1 25, Rd 2 20, Rd 3 15, Rd 4 10.  


WORKOUT OF THE DAY, AUGUST 7TH 2017

August 7, 2017 | LAHAINA CROSSFIT

Back to Back Fittest on Earth!  Congrats to Matt Fraser and to Tia Clair Toomey on their Fittest on Earth Titles. 

STRENGTH:

Back Squat 

5 sets of 5 at 85%

BeachFit will do:

15 Min AMRAP

20 KB Swings

15 Air Squats

10 Ab Mat Situps

5 HR Pushups

WOD:  (20min Cap)

#jump street

3 RFT:

400 Meter Run  (Scale to Row if needed)

15 Clean and Jerks (115/80) Rx+135/95lbs  *BeachFit will do 30 Plate Ground to Overhead (45/25lbs)

75 Double-Unders

 

 


WORKOUT OF THE DAY, AUGUST 5TH 2017

August 5, 2017 | LAHAINA CROSSFIT

WOD:

 #tubthumping

Teams of 3:

Buy In: 400m Run all together

Then, 1 working and 2 resting;

100 Cal Bike,100 Deadlifts

80 Cal Bike, 80 Hang Power Cleans

60 Cal Bike, 60 Burpees

40 Cal Bike, 40 Shoulder to Overhead

20 Cal Bike, 20 Clusters

Rx 135/95lbs


WORKOUT OF THE DAY, AUGUST 3RD 2017

August 3, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squats (15 min)

5 sets of 5 reps at 83%

BeachFit will do:

15 Min EMOM:

Min 1: 10 Jumping Split Lunges

Min 2:  :30 sec Plank

Min 3:  200m Run

WOD:

#heartbreak kid

3 Rounds for time:

10 Front Squats  (135/95)  Rx+155/105lbs

20 Chest to Bar Pull-Ups

50 Double Unders

BeachFit will do:

3rds for time:

10 Goblet Squats

20 Ring Rows

50 Double Unders (100 Singles)  12/10 AirDyne if no jump rope


WORKOUT OF THE DAY, AUGUST 2ND 2017

August 3, 2017 | LAHAINA CROSSFIT

The 2017 Reebok CrossFit Games starts Thursday!  Who are your picks to win it?  

WOD:

#ring the bell  (22 Min Cap)

For time:

27-21-15-9

KB Swings (70/53lbs)

Burpee

400m Run

CASHOUT:

#pump

2-4 sets of 10 Reps

KB Hammer Curl 

Bench Dip or Ring Dip

Barbell Curl

 


WORKOUT OF THE DAY, AUGUST 1ST 2017

August 2, 2017 | LAHAINA CROSSFIT

STRENGTH:  (20 min)

Power Clean 
(80%/4)5

Push Press 
(80%/4)5

BeachFit will do:

14 Min EMOM

Min 1: 10/8 Cal AirDyne

Min 2: 5 Pushups + 5 Plank Taps (R/L=1) + 5 Pushups ( Can scale to 4 or 3 if needed)

WOD:

#bumblebee

For Time: 

75 Power Snatch (115/75lbs) Scale to 95/65lbs
EMOM: 7 Wall Balls (20/14lbs)

Wall Balls start on the 0:00

BeachFit will do:

120 KB Swings   EMOM: 7 Wall Balls 

 


WORKOUT OF THE DAY, AUGUST 1ST 2017

July 31, 2017 | LAHAINA CROSSFIT


WORKOUT OF THE DAY, AUGUST 1ST 2017

July 31, 2017 | LAHAINA CROSSFIT

Be sure to come "test your fitness" and do some ZUMBA with Alton (L10) this Thursday at LCF at 6pm.  This is free to our LCF members!  (Drop in rates apply for Kama'aina and visitors)

STRENGTH: (10 min)

For time:

30 Clean and Jerks (135/95lbs) Rx+165/115

*If you have done "Grace" (135/95) before and are looking for a bit of a challenge today, go a heavier Grace.  (155/105, 165/115 or 185/135)

BeachFit will do:

60 Plate Ground to Overhead (45/25lbs)

Every minute stop and do 3 Burpees

At the 12 min mark, 

WOD:

#boat race

3rds of

500m Row

400m Run

Rest 4:00 between each round

*Try and partner up with someone the same fitness level as you.  One will row first and one will run. Then switch. 

 


WORKOUT OF THE DAY, AUGUST 1ST 2017

July 31, 2017 | LAHAINA CROSSFIT


WORKOUT OF THE DAY, AUGUST 1ST 2017

July 31, 2017 | LAHAINA CROSSFIT

Be sure to come "test your fitness" and do some ZUMBA with Alton (L10) this Thursday at LCF at 6pm.  This is free to our LCF members!  (Drop in rates apply for Kama'aina and visitors)

STRENGTH: (10 min)

For time:

30 Clean and Jerks (135/95lbs) Rx+165/115

*If you have done "Grace" (135/95) before and are looking for a bit of a challenge today, go a heavier Grace.  (155/105, 165/115 or 185/135)

BeachFit will do:

60 Plate Ground to Overhead (45/25lbs)

Every minute stop and do 3 Burpees

At the 12 min mark, 

WOD:

#boat race

3rds of

500m Row

400m Run

Rest 4:00 between each round

*Try and partner up with someone the same fitness level as you.  One will row first and one will run. Then switch. 

 


WORKOUT OF THE DAY, JULY 31ST 2017

July 30, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Back Squats

5 sets of 5 Reps @83%

BeachFit will do:

EMOM 12

Min 1: 10 Goblet Squats

Min 2: :30sec Plank  (Vary your planks per round with R/Plank, L Plank, 30 Plank Taps)

WOD:

#nasty girls

3 RFT:

50 Air Squats 

7 Ring Muscle-Ups  (Scale to 7 Burpee Pullup or 7 Burpee + 7 Ring Rows)

10 Hang Power Cleans (135/95)  *BeachFit will do KB Tators

CASHOUT:

75 Ab Mat Sit Ups or Rx+ GHD Sit Ups


WORKOUT OF THE DAY, JULY 28TH 2017

July 30, 2017 | LAHAINA CROSSFIT

WOD:

#team up

For Time:  (Teams of 2)

Buy In:  100 Partner Plank Taps

Then:

6rds

15 KettleBell Swings (70/53lbs)

12 Lateral Bar Burpees

9 Thrusters (115/75lbs)

100m Run

Ex:

Partner 1 Completes 15 Swings, Partner 2 Completes 15 Swings

Partner 2 Completes 12 Burpees, Partner 2 Complets 12 Burpees

Partner 1 Completes 9 Thrusters, Partner 2 Completes 9 Thrusters

Partner 1 Runs, Partner 2 Runs

Continue in this fashion for 5 more rounds