WORKOUT OF THE DAY, OCTOBER 19TH 2017

October 19, 2017 | LAHAINA CROSSFIT

WOD:

#Ball Hogs

AMRAP 20:  

(At the 10:00 stop and complete 40 (Total) Weighted Ab Mat Sit Ups with Ball, pass back and forth.  Pick up in AMRAP where left off)

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row/Bike

Next round is 6’s, then 9’s, then 12's etc…

Partners complete full rounds

CASHOUT:

Bench Press 

10-8-6-4-6-8-10


WORKOUT OF THE DAY, OCTOBER 18TH 2017

October 18, 2017 | LAHAINA CROSSFIT

LCF Ohana and Friends -  Dave Newman (Owner Rx Smart Gear) and his team will be on island this weekend and they have offered LCF a clinic spot for their sought after jump rope methods.  There is a 15 spot minimum so please sign up now so they can plan accordingly. 

Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.

Clinic Only:  $50.00

Rope: $35.00

 The Rx Method @ Lahaina Crossfit 

 Saturday, Oct 21 2017, 11:00 AM - 1:00 PM

 219 Kupuohi St #101, Lahaina , HI 96761

https://rxdoubleunderclinics.webconnex.com/LC

Any other questions please let us know!

WOD:

#four wheeler (15 min Cap)

2 Rounds:

400m Run

21/15 Calorie Bike/Row

12 Squat Cleans (115/105) (Rx+135/95lbs) *BeachFit will do 12 KB Deadlifts + 12 KB Swings

Rest as needed (up to 5 min) then..

1-2 Rounds For Time: 

200 Meter Kettlebell Front Rack Carry (53’s/35’s)

300 Meter Farmer Carry 

120 Double Unders  (240 Singles)

 

 


WORKOUT OF THE DAY, OCTOBER 17TH 2017

October 17, 2017 | LAHAINA CROSSFIT

LCF Ohana and Friends -  Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods.  There is a 15 spot minimum so please sign up now so they can plan accordingly. 

 

Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.

Clinic Only:  $50.00

Rope: $35.00

 The Rx Method @ Lahaina Crossfit 

 Saturday, Oct 21 2017, 11:00 AM - 1:00 PM

 219 Kupuohi St #101, Lahaina , HI 96761

https://rxdoubleunderclinics.webconnex.com/LC

Any other questions please let us know!

STRENGTH:

Run Conditioning

On the Minute x 10

200 Meter Run (Scale to 150m or 100m)

Slowest 200m is your "score"

WOD:

#lead foot

AMRAP 4:

27/20 Calorie Row (20/15 Assault Bike)
27 Burpees
27 Pull-ups (Rx+Chest to Bar)

rest 4 minutes 

AMRAP 4:
21/15 Calorie Row (15/10 Assault Bike)
21 Burpees
21 Toes to Bar  (Scale to Hanging Knee Raise or Dead Bugs)

rest 4 minutes 

AMRAP 4:
15/10 Calorie Row  (10/7 Assault Bike)
15 Burpees
15 Pull-ups (Scale to Ring Rows)

CASHOUT:

1-2 Rounds

15 Hollow Rocks
20 Weighted Glute Bridge
25 Flutter Kicks
30 Banded Good Mornings

 


WORKOUT OF THE DAY, OCTOBER 16TH 2017

October 15, 2017 | LAHAINA CROSSFIT

LCF Ohana and Friends -  Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods.  There is a 15 spot minimum so please sign up now so they can plan accordingly. 

Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.

 The Rx Method @ Lahaina Crossfit 

 Saturday, Oct 21 2017, 11:00 AM - 1:00 PM

 219 Kupuohi St #101, Lahaina , HI 96761

https://rxdoubleunderclinics.webconnex.com/LC

Any other questions please let us know!

STRENGTH: (15 min)

Back Squat

2 Rounds:

5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%

Rest 2:00 between each set of squats

BeachFit will do:

5 KB Swings, 5 Goblet Squats 100m Run, 10 KB Swings, 10 Goblet Squats 100m...continue in this fashion for 12 min

WOD: (10 min)

For Time: 

#Isabel

30 Power Snatches (135/95)

Rest as needed....then, 

BeachFit will do:

60 Plate Ground to Overhead (45/35lbs)

*4 Burpees every minute, starting at 3..2..1

Conditioning (Bike, Row or Ski Erg for Total Cal) 

*partner up

1-3 Rounds:

:30 on / :30 off

1:00 on / 1:00 off

1:30 on / :30 off

 

 


WORKOUT OF THE DAY, OCTOBER 14TH 2017

October 15, 2017 | LAHAINA CROSSFIT

LCF Ohana and Friends -  Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods.  There is a 15 spot minimum so please sign up now so they can plan accordingly. 

Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.

 The Rx Method @ Lahaina Crossfit 

 Saturday, Oct 21 2017, 11:00 AM - 1:30 PM

 219 Kupuohi St #101, Lahaina , HI 96761

https://rxdoubleunderclinics.webconnex.com/LC

Any other questions please let us know!

WOD:

#100 proof

Teams of 3, 1 Teammate working at a time:

100 Cal Assault Bike

100 Box Over Jumps (24/20)

100 Thrusters (95/65lbs)

100 Chest to Bar Pullups

100 Thrusters

100 Box Over Jumps

100 Cal Assault Bike


WORKOUT OF THE DAY, OCTOBER 13TH 2017

October 12, 2017 | LAHAINA CROSSFIT

Save the Date.  Saturday November 12th at 8am...Muscles and Mimosas!  Check out the Facebook Event page and stay tuned for more details. 

STRENGTH:

Front Squats

6 Sets of 2:

Sets 1 & 2 – 80%

Sets 3 & 4 – 85%

Sets 5 & 6 – 90%

*If you don't know your 1 Rep Max, build up to a heavy triple.  

BeachFit will do:

EMOM 12

Min 1: 6-12 Burpees

Min 2: 10 KB Goblet Lunges(5leg) + 8 KB Hammer Curls

Min 3:  :30 Plank

WOD: (13 min cap)

#double or nothing

3 Rounds:

75 Double Unders 

50 Air Squats

15 Power Cleans (135/95) (Rx+165/110lbs)

CASHOUT:

Farmer Carry 200m 

10 Pushups

Front Rack Carry 100m 

10 Pushups

 


WORKOUT OF THE DAY, OCTOBER 12TH 2017

October 12, 2017 | LAHAINA CROSSFIT

WOD:

#thirsty thursday

EMOM 20

Min 1: 200m Run (Scale to 100m Run)

Min 2: 10 Hang Power Cleans (155/105lbs) Rx+165/115lbs  **BeachFit will do 20 KB Swings

Min 3: Tabata Air Squats (:20 sec on, 10 sec off for 2 rounds) Goal is 10-15 per 20 sec

Min 4: 12 Toes to Bar (Scale to Hanging Knee Raise or 

CASHOUT:

2-4 rds 

10 Ring Rows (Rx+ Single Arm Row)

20 Banded Pull Aparts

10 Barbell Curls

 


WORKOUT OF THE DAY, OCTBER 11TH 2017

October 10, 2017 | LAHAINA CROSSFIT

WOD:

Freedom Sauce

*Scale to Front Squats/Goblet Squats if needed

AMRAP 3
21 Overhead Squats (75/55) (Rx+95/65)
21 Burpee Over the Bar
Max Shuttle Sprint

Rest 3:00 

AMRAP 3
18 Overhead Squats (95/65) (Rx+115/75)
18 Burpee Over the Bar
Max Shuttle Sprint

Rest 3:00 

AMRAP 3
15 Overhead Squats (115/80) (Rx+135/95)
15 Burpee Over the Bar
Max Shuttle Sprint

Rest 3:00 

AMRAP 3
12 Overhead Squats (135/95) (Rx+155/105)
12 Burpee Over the Bar
Max Shuttle Sprint


WORKOUT OF THE DAY, OCTOBER 11TH 2017

October 10, 2017 | LAHAINA CROSSFIT

Gotta love the Maui sky!

STRENGTH: (15 min)

Deadlift

Build to a Heavy Set of 5

BeachFit will do 12 AMRAP of "Cindy"

5 Pullups or Ring Rows  (*BeachFit plus Chest to Bar Pullups)

10 Pushups (*BeachFit plus Plyo Pushups)

15 Air Squats (*BeachFit plus Jumping Goblet Squats)

WOD:

#flat tire

EMOM 15

Min 1: 10 *Deadlifts (185/135lbs) (Rx+225/155 and 15 Reps)

Min 2: 20 Ab Mat Sit-Ups (Rx+ 15 GHD Sit Ups)

Min 3: Max Calorie Bike or Row

The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions  unbroken when fresh.

CASHOUT:

Accumulate 75 Weighted Glute Bridges (35/25) or Barbell Good Mornings (45/35lbs)  Rx+ Weighted Hip Extensions

 


WORKOUT OF THE DAY, OCTOBER 11TH 2017

October 9, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squat

2 Rounds:

7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%

Rest 2:00 between each set of squats

WOD:

Fight Gone Bad

3 Rounds for Max Reps, resting 1:00 after 5th station. 

1:00 Wallballs (20/14lbs)

1:00 Sumo Deadlift High Pulls (75/55)

1:00 Box Jumps (20)

1:00 Push Press (75/55)

1:00 Calorie Row

 

 


WORKOUT OF THE DAY, OCTOBER 6TH 2017

October 5, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

**If you have yet to determine your 1RM, we will work up to a 5 Rep Max.

BeachFit will do:

EMOM 12

Min 1: 12 Ab Mat Sit Ups + 12 Grasshoppers or Mountain Climbers

Min 2: 8 Goblet Squats + 8 Bench Dips (BeachFit+ KB Skull Crusher)

WOD:

#friend zone

Teams of 2:

AMRAP 20:

9 Calorie Assault Bike  (12 Cal Row)

9 Burpees

9 Kettlebell Swings (70/53)

*Partners complete full rounds. 1 working and 1 resting.  Looking to work for approx 1:30 sec. Scale accordingly. 


WORKOUT OF THE DAY, OCTOBER 5TH 2017

October 5, 2017 | LAHAINA CROSSFIT


WORKOUT OF THE DAY, OCTOBER 4TH 2017

October 4, 2017 | LAHAINA CROSSFIT

WOD:

#hump day fun

AMRAP 15:

15 Toes to Bar  (Scale to Hanging Knee Raise or Ab Mat Sit Ups)

12 Alternating Front  Rack Reverse Lunges (95/65lbs) Rx+115/75lbs  DB Option 50/35lbs  (6 per leg)

9 Clean and Jerks (95/65lbs) Rx+115/75lbs  DB Option 50/35lbs

BeachFit will do:

AMRAP 15

15 Ab Mat Sit Ups

12 KB Lunges

9 Plate Ground to Overhead 

CASHOUT:

#gymnasty

3-5 x 12 Unbroken Chest to Bar Pull-Ups/Pullups or Ring Rows

3-5 x 12 Push Ups *Options - Knees/Hand Release/Plyo

Pull Set, Push Up Set
Rest as needed between sets

 


WORKOUT OF THE DAY, OCTOBER 3RD 2017

October 3, 2017 | LAHAINA CROSSFIT

WOD:

#handbag

For time:

50/35 Calorie Assault Bike  (60/42 Cal Row)

100 Double-Unders (200 Single Unders)

800m Weighted Run (50/35)

100 Double-Unders (200 Single Unders

50/35 Calorie Assault Bike (60/42 Cal Row)

CASHOUT/MIDLINE:

Accumulate 1:30-3:00 in an L-Sit 

Every break:   10 Russian KB Swings + :30 Front Rack Hold with 2 KBs

Rx +3 D-Ball Cleans + 30 Second D-Ball Hold (150/100)


WORKOUT OF THE DAY, OCTOBER 2ND 2017

October 1, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squat

2 Rounds:

7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

BeachFit will do:

AMRAP 12

5 HR Pushups

10 Plank Taps (Each Side)

20 Air Squats (BeachFit+ 10 Weighted Lunges per leg)

100m Run

WOD:

#hangman

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30 Calorie Row  (28/20 Assault Bike or 4000m Run)

Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh. 


WORKOUT OF THE DAY, SEPTEMBER 30TH 2017

September 30, 2017 | LAHAINA CROSSFIT

WOD:

#grinder  (30 min Cap)

200m Run (Same time)

10 Burpees (Same time)

10 Clusters 115/75lbs  (Shared Reps)

200m Run (Same time)

10 Burpees (Same time)

20 Front Rack Lunges (Shared Reps)

200m Run (Same time)

10 Burpees (Same time)

30 Power Cleans (Shared Reps)

200m Run (Same time)

10 Burpees (Same time)

40 Wall Balls (Shared Reps)

200m Run (Same time)

10 Burpees (Same time)

50 Toes to Bar or GHD Sit ups (Shared Reps)

*Once done with the 50 Toes to Bar, Athletes will work their way back completing the Run and Burpees and then 40 Wall Balls, Run and Burpees and then 30 Power Cleans all the way to the 10 Clusters. 


WORKOUT OF THE DAY, SEPTEMBER 30TH 2017

September 30, 2017 | LAHAINA CROSSFIT

WOD:

#grind (30 min Cap)

200m Run (Same time)

10 Burpees (Same time)

10 Clusters 115/75lbs  (Shared Reps)

200m Run (Same time)

10 Burpees (Same time)

20 Front Rack Lunges (Shared Reps)

200m Run (Same time)

10 Burpees (Same time)

30 Power Cleans (Shared Reps)

200m Run (Same time)

10 Burpees (Same time)

40 Wall Balls (Shared Reps)

200m Run (Same time)

10 Burpees (Same time)

50 Toes to Bar or GHD Sit ups (Shared Reps)

*Once done with the 50 Toes to Bar, Athletes will work their way back completing the Run and Burpees and then 40 Wall Balls, Run and Burpees and then 30 Power Cleans all the way to the 10 Clusters. 


WORKOUT OF THE DAY, SEPTEMBER 29TH 2017

September 28, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat

6 Sets of 2:

Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%

BeachFit Strength will be:

EMOM 12

Min 1: 6-12 Burpees

Min 2: 8 Goblet Squats + 8 KB Hammer Curls

WOD:

#jump ship

3 Rounds:

500 Meter Row (400m Run or 21/15 Cal Bike)

12 Deadlifts (245/165)

15 Box Jumps (30/24)

*Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh.


WORKOUT OF THE DAY, SEPTEMBER 28TH 2017

September 27, 2017 | LAHAINA CROSSFIT

WOD:

#team nate

AMRAP 20

2 Muscle Ups (Ring or Bar) **Dont worry see below if no muscle ups...yet:)

4 Handstand Pushups

8 KettleBell Swings (70/53lbs)

Athletes will complete a full round before switching.  

Can do individually if desired but remember Thursdays are ment to be active-ish rest days

Scaled version:

AMRAP 20

4 Strict Pull-ups/Pullups or Ring Rows

8 Push-ups 

12 Kettlebell Swings (70/53)

Hero WOD Nate in honor of Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

CASHOUT:

#bruh

1-3 Sets

100 Meter KB Carry (One KB Pressed Overhead the other in Farmer Carry - at 50m turnaround switch pressing and kb arms) 

20 Close Grip Dumbbell Floor Presses 

30 Low Banded Rows

 


WORKOUT OF THE DAY, SEPTEMBER 27TH 2017

September 27, 2017 | LAHAINA CROSSFIT

STRENGTH: (12 min)

Push Press

Heavy 5

Heavy 4

Heavy 3

Heavy 2

Heavy 1

BeachFit wil do:

EMOM 10

Min 1: Cal Assault Bike (First minute go :35 sec as to get baseline Calories for calories)

Min 2: 12 Push Balls + 12 Mountain Climbers on ball (R=1, L=2)

Looking to work for about 35-45 sec each minute. 

WOD:

#Pushed Around

Every 3:00 x 4 Rounds 

15/12 Calorie Row   (Rx+20/15 Cal)

10 Barbell Facing Burpees  (Rx+15 Burpees)

Max Push Press (115/80lbs)  (Rx+ 135/95, Scale to 95/65, 75/55)

3 Min Rest Between Rounds