WORKOUT OF THE DAY, SEPTEMBER 19H 2019

September 19, 2019 | LAHAINA CROSSFIT

WOD:

#recovery sweat

EMOM 28

Min 1: 12/10 Cal Bike

Min 2: 10 DB Hang Clean and Jerk (5 Right/5 Left) 50/35lbs  *Scale to 8 Total. 

Min 3: 12 Burpees

Min 4: 12/10 Cal Row

Min 5: :40 Plank

Min 6: 50 Double Unders (Scale to 100 Singles)

Min 7: Rest 

*Scale accordingly today, as this is meant to be a recovery day, so sweat and have "fun"!


WORKOUT OF THE DAY, SEPTEMBER 18TH 2019

September 18, 2019 | LAHAINA CROSSFIT

WOD:

#lindalike

10-1 DB Floor Press Side (50/35lbs) Rx+Bench Press 

20-18-16-14-12-10-8-6-4-2 DB Goblet Squat (50/35lbs)

After each round, complete:

15 Russian KB Swings (70/50lbs)

Ex: 10 DB Floor Press R, 10 DB Floor Press L, 20 DB Goblet Squats, 15 Russian KB Swings

CASHOUT:

#capacitybuilder

3 Rounds:

3 Minute Window: 

15/10 Cal Row (Rx+21/15)

10 Chest to Bar Pullups  (Rx+15 Chest to Bar Pull-Ups)

Max Wallballs (20/14)

Rest :30 Sec after each round

*Ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible

*Choose a Pullup variation that allows you to go unbroken each time

 


WORKOUT OF THE DAY, SEPTEMBER 17TH 2019

September 16, 2019 | LAHAINA CROSSFIT

WOD:

#fullercircle

For Time: 

50/35 Calorie Assault Bike (Sub 800 Run)

125 Double Unders

2k Row 

125 Double Unders

50/35 Calorie Assault Bike

STRENGTH:

#gymnastics conditioning

In a 5 Minute Window:

20 Strict Handstand Push-ups (Scale to DB Strict Press or Inverted Handstand Pushups on Box or  Hand Release Pushups)

30 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups or scaled option

CASHOUT:

#body armor

1-3 Rounds:

25 GHD Sit-ups (Scale to Weighted Ab Mat Sit ups)

10 Dumbbell Bent Over Rows (Each Side)

Rx+ CASHOUT:

1-3 Rounds, Not for Time:

7 D-Ball Cleans (150/100)

50' Handstand Walk

100' DBall Shoulder Carry

 


WORKOUT OF THE DAY, SEPTEMBER 16TH 2019

September 15, 2019 | LAHAINA CROSSFIT

STRENGTH (CAPACITY BUILDER):

In a 1:30 Window:

9 Power Cleans (115/85) Rx+135/95
9 Front Squats 
9 Push Jerks 
Time Remaining: Max Chest to Bar Pullups/Pullups/ Ring Rows Rx+Max Ring Muscle-ups 

Rest :30 Seconds 

In a 1:30 Window:
7 Power Cleans (135/95) Rx+155/105
7 Front Squats
7 Push Jerks 
Time Remaining: Max Chest to Bar Pullups/Pullups/ Ring Rows Rx+Max Ring Muscle-ups  

Rest :30 Seconds 

In a 1:30 Window:
5 Power Cleans (155/105) Rx+185/135
5 Front Squats 
5 Push Jerks 
Time Remaining: Max Chest to Bar Pullups/Pullups/ Ring Rows Rx+Max Ring Muscle-ups  

Rest :30 Seconds 

In a 1:30 Window:
3 Power Cleans (185/135) Rx+205/145
3 Front Squats 
3 Push Jerks 

Time Remaining: Max Chest to Bar Pullups/Pullups/ Ring Rows Rx+Max Ring Muscle-ups 

BeachFit will do:

In a 1:30 Window:

9 KB Deadlifts

9 KB Swings

9 KB Front Squats

In Remaining Time, Max Ring Rows. Rest 30 Seconds. Repeat 3 More times

WOD:

#mastersplinter

3 Rounds:

400 Meter Run (Scale to 500m Row, 800m Erg Bike, 28/20 Assault)

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)

CASHOUT:

#midline

Accumulate 75 Hollow Rocks


WORKOUT OF THE DAY, SEPTEMBER 14TH 2019

September 14, 2019 | LAHAINA CROSSFIT

WOD:

#balllin

For time.   Teams of 2. Share Reps as desired.  1 Working and 1 Resting. 

Buy In:

250 Double Unders

Then..

50-40-30-20-10

Wall Balls (20/14lbs)

Hang Power Snatch (75/55lbs)

Assault Bike (Cal)


WORKOUT OF THE DAY, SEPTEMBER 13TH 2019

September 12, 2019 |

Our Muscles and Mimosas event is back!!! Join us Sat 10/5! Come and celebrate the new box, get in a great partner WOD, enjoy fresh omelettes made to order from our very own Chef Rob of RJGourmet! Complimentary Mimosas will be available as well!! All proceeds from this event will be donated to Make A Wish Hawaii!

WOD:
 
#tummytime
 
15-12-9-12-15
 
Toes to Bar
Deadlifts (225/155)
Bar Facing Burpees
 
CASHOUT:
 
2-4 Rounds
 
21 Banded Good Mornings
 
25-50ft Handstand Wall (scale to bear crawl or around the worlds)

 


WORKOUT OF THE DAY, SEPTEMBER 12TH 2019

September 12, 2019 | LAHAINA CROSSFIT

 

 
WOD:
 
#burn
 
4 Rounds
 
20/15 Cal Bike
 
20 Single DB Step back Lunge (50/35) (R=1, L=2)
 
200m Run
 
10 Alternating Single Arm Devil Press (53/35lbs) - R=1, L=2
 
CASHOUT:
 
#arnold
 
1-2 Rounds
 
10-15 Barbell Curls
10-15 DB Skull Crushers
10-15 DB Shrugs
 
1-2 Rounds
 
50 Banded Hammer Curls
50 Banded Tri push downs

WORKOUT OF THE DAY, SEPTEMBER 11TH 2019

September 10, 2019 | LAHAINA CROSSFIT

“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City

The 2001 meter row represents the year. 

The 4 rounds represents the four planes. 

The 9 Rope Climbs represents the month. 

The 11 Bear Complexes represent the day. 

The 2977 meter row represents the lives lost.

WOD:

#always remembered

Teams of 2:

Buy-In: 2001 Meter Row

4 Rounds:

9 Rope Climbs  (*Scale to 45 Pullups or Ring Rows)

11 Bear Complexes (135/95)  *1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

Cash-Out: 2977 Meter Row

*Can scale to 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press if behind the neck shoulder mobility not good**

*BeachFit/Non Barbell will do:  1 KB Clean + 1 KB Goblet Squat + 1 KB OH Press + 1 KB Goblet Squat + 1 KB OH Press


WORKOUT OF THE DAY, SEPTEMBER 10TH 2019

September 10, 2019 | LAHAINA CROSSFIT

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. It's coming October 10th, 2019.  Click Here to learn more and get signed up! 

WOD:

#roadtrip

5 Rounds:

15 Kettlebell Swings  53/35lbs (Rx+70/53)

400 Meter Run (Subs..500m Row, 800m Bike Erg, 28/20 Assault Bike)

40 Double Unders (80 Singles)

CASHOUT:

#gymnastics conditioning

AMRAP 6:

1 Strict Handstand Push-up (Scale to Double DB Strict Press, HSPU w/feet on box, or Hand Release Pushups)

1 Strict Pull-up (Scale Banded Pullups or Ring Row)

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups

 

 


WORKOUT OF THE DAY, SEPTEMBER 9TH 2019

September 8, 2019 | LAHAINA CROSSFIT

STRENGTH: (12 Min)

#tempo overhead squats 

3 Sets of 1

Sets: 50-55-60%

Tempo: 5 Seconds Down, 2 Seconds Pause

Then into..

#pausing overhead squats

3 Sets of 1

Sets: 65-70-75%

Pause: 2 Seconds in Bottom

**Can scale Strength to Front Squats if Overhead Squats are difficult**

WOD:

#hot mess (14 min)

2 Rounds:

25 Overhead Squats  (95/65lbs) (Rx+115/85lbs) 

35/25 Calorie Assault Bike (Sub Row or Bike Erg same calories)

**Can Scale to Front Squats if Overhead Squats are difficult**

CASHOUT:

#midline

3 Rounds, Not for Time:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)

24 Glute Bridge Raises with feet on bench Rx+Hip Extensions

 

 


WORKOUT OF THE DAY, SEPTEMBER 6TH 2019

September 6, 2019 | LAHAINA CROSSFIT

STRENGTH: (12 min)

#thruster

Build to heavy 10 Rep Thruster

BeachFit will do:

AMRAP 10

10 Up/Up/Down/Down Plank

10 DB Press (5 R, 5 L)

200m Row

WOD:

#charliehorse

For Time:

10 Wallballs, 15/12 Calorie Assault Bike (Equal Cal Row or Bike Erg)

20 Wallballs, 15/12 Calorie Assault Bike

30 Wallballs, 15/12 Calorie Assault Bike

40 Wallballs, 15/12 Calorie Assault Bike

50 Wallballs, 15/12 Calorie Assault Bike

CASHOUT:

1-3 Rounds:

35 GHD Sit-ups  *Scale to Weighted Ab Mat Sit Ups or Sit Ups)

50' Handstand Walk  *Scale to 25ft or Bearcrawl

100' Dumbbell Front Rack Walking Lunge (50's/35's)

 

 


WORKOUT OF THE DAY, SEPTEMBER 5TH 2019

September 4, 2019 | LAHAINA CROSSFIT

WOD:

#recovery

5 Rounds

400m Run

400m Row (.8 on Assault Bike)

15 Russian KB Swings 

10 KB Hammer Curls

10 (Strict) Ring Dips or Bench Dips

:30 Plank (Rd1 Plank, Rd 2 Right, Rd 3 Left, Rd 4 Plank, Rd 5 Right Plank)

 

 


WORKOUT OF THE DAY, SEPTEMBER 4TH 2019

September 4, 2019 | LAHAINA CROSSFIT

We love our job! Meeting amazing athletes and people everyday. Mahalo Alessandra Pichelli and Achim for stopping in on your Maui vacation.

 

STRENGTH:

4 Sets
15 Unbroken Deadlifts @ 53% of 1RM Deadlift

75 Double Unders (RX+ Unbroken DU)

WOD:

#fishoutofwater

For Time

2K Row (Sub 2K Run, 4 Ski Erg)

Directly into...

10 Rounds:

2 Power Cleans (205/145) Approx 75% or 1RM Clean

4 Bar-Facing Burpees

12 Air Squats

Choose a moderately heavy weight for the power cleans - something you could cycle for 8-10+ reps unbroken when fresh

 

 

 


WORKOUT OF THE DAY, SEPTEMBER 3RD 2019

September 3, 2019 | LAHAINA CROSSFIT

WOD:

#big bird

AMRAP 18:

20 Alternating Dumbbell Snatches (50/35)

20/15 Calorie Bike 

20 Dumbbell Box Step-Ups (24″/20″)  - For the box step-ups, hold the dumbbell however you'd like and alternate legs for a total of 20 reps

20 Pull-ups  (Rx+12 Bar Muscle Ups)

CASHOUT:

1-3 Giant Sets:

5-10 Strict Toes to Bar or (Scale to Weighted Ab Mat Sit Ups)

:15 Second Chin Over Pull-up Bar Hold or (Horizontal Ring Hold)

:30 Second Hollow Hold

:45 Second Overhead Squat Hold  *Build to heaviest load you can do with out breaking

 


WORKOUT OF THE DAY, SEPTEMBER 3RD 2019

September 3, 2019 | LAHAINA CROSSFIT

WOD:

#big bird

AMRAP 18:

20 Alternating Dumbbell Snatches (50/35)

20/15 Calorie Bike 

20 Dumbbell Box Step-Ups (24″/20″)  - For the box step-ups, hold the dumbbell however you'd like and alternate legs for a total of 20 reps

20 Pull-ups  (Rx+12 Bar Muscle Ups)

CASHOUT:

1-3 Giant Sets:

5-10 Strict Toes to Bar or (Scale to Weighted Ab Mat Sit Ups)

:15 Second Chin Over Pull-up Bar Hold or (Horizontal Ring Hold)

:30 Second Hollow Hold

:45 Second Overhead Squat Hold  *Build to heaviest load you can do with out breaking

 


WORKOUT OF THE DAY, SEPTEMBER 2ND 2019

September 2, 2019 | LAHAINA CROSSFIT

Team LCF representing at the Aloha Games.  

STRENGTH:

Alternating On the Minute x 12 (6 Rounds): 

3 Front Squat

6 Back Squats

Barbell:  Use approx 67% of 1 Rep Max Back Squat

BeachFit will do:

AMRAP 12

200m Row

20 Alternating Lunges

16 Deadbugs

WOD:

#dive bar

For Time: 

800 Meter Run

50 Barbell Thrusters 45/35lbs  (Rx+75/55)  *BeachFit will do single db thruster

800 Meter Run

25 Barbell-Facing Burpees

800 Meter Run

50 Barbell Thrusters 45/35lbs (Rx+75/55)

CASHOUT:

#double under/hspu

9 Rounds:

30 Double-Unders

5 Deficit Kipping HSPU *Scale to HSPU, Inverted HSPU or Hand Release Pushups

 


WORKOUT OF THE DAY, AUGUST 30TH 2019

August 29, 2019 | LAHAINA CROSSFIT

STRENGTH:

#clean complex

Every 1:30 x 7 Sets: 

1 Power Clean 

1 Hang Squat Clean 

1 Squat Clean

BeachFit will do:

AMRAP 7 

5 Cal Bike

10 KB Deadlifts

5 Cal Bike

10 KB Swings

WOD:

#Squeaky Clean

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Rx 115/85lbs Rx+135/95lbs

*BeachFit will use DBs 35/20lbs 

CASHOUT:

2-3 Giant Sets:

12 Front Rack Kettlebell Box Step-Ups (24"/20") *6 per leg

:30 Front Rack Kettlebell Hold or Rx+ Heavy D-Ball Hold 

24 Banded Good Mornings

*Athlete choose load. Build in weight if desired. 

 


WORKOUT OF THE DAY, AUGUST 29TH 2019

August 29, 2019 | LAHAINA CROSSFIT

WOD:

#active recovery

27-24-21-18-15-12-9:

AbMat Sit-ups 

Bike Calories (Can sub Row or Erg Calories)

After Each Set (7 Rounds): 

5 Strict Pull-Ups  (Scale to Ring Rows - 2 seconds up/2 seconds down

10 Push-ups

15 Air Squats

*After you finish each bike, complete 1 round of 5 strict pull-ups, 10 push-ups, and 15 air squats

*To keep it active recovery, move at a fairly light pace throughout

*Choose a strict pull-up and push-up number that you can complete unbroken each set

 


WORKOUT OF THE DAY, AUGUST 28TH 2019

August 28, 2019 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  We will have our 6, 7, 8, and 9am CrossFit classes on Labor Day, Monday September 2nd.  We will have Open Gym from 6-10am as well.  There will be no evening classes. Mahalo! 

STRENGTH:

#deadlift stamina (15 min)

4 Sets:

15 Unbroken Deadlifts @ 50% 1RM

75 Double Unders (Rx+Unbroken Double Unders - you mess up you start over)

WOD:

#halftime (20 min Cap)

30-20-10:

Dumbbell Power Snatches 50/35lbs (Rx+60/40)

Wallballs 20/14lbs  (Rx+30/20)

Directly Into...

10-20-30:

DB Facing Burpees

Calorie Row

OPTIONAL OLY WORK:

#squat snatch stamina

On the Minute x 5:

5 Touch and Go Squat Snatches  *Approx 60% of 1RM

 


WORKOUT OF THE DAY, AUGUST 27TH 2019

August 26, 2019 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  We will have our 6, 7, 8, and 9am CrossFit classes on Labor Day, Monday September 2nd.  We will have Open Gym from 6-10am as well.  There will be no evening classes. Mahalo! 

STRENGTH:

#midline  (12 min)

3 Rounds, Not For Time:

7-10 Strict Ring Dips (Scale to 14-20 Bench Dips)

:30 Second Hollow Body Hold or L- Sit on Parralletts (Rx+ L-Sit on Rings)

100 Meter Single Arm Farmers Carry  (Athlete choose load)

WOD:

#cementtruck

On the 5:00 x 5 Rounds:

400 Meter Run (Sub 400m Row or 800m Erg Bike)

15/12 Calorie Assault Bike  (Calorie Row 25/18)

15 Toes to Bar (Scale to Hanging knee raise or Deadbugs)

Looking to be done with each round by 4 minutes.  Looking for at least 1 minute of rest. 

CASHOUT:

For Time: 

750 Meter Ski Erg  (Sub 1k Row or 1600 Bike Erg)

21 Kipping Ring Muscle-ups  (Scale to a number you can complete in 4 minutes or less..can also scale to chest to bar pullups or pullups

750 Meter Ski Erg