WORKOUT OF THE DAY, FEBRUARY 22ND 2018

February 21, 2018 | LAHAINA CROSSFIT

Predictions for 18.1?  

The Open is Upon Us!! There is still time to sign ups!! Let’s make the 2018 CrossFit Games Open the best one yet! 

Lahaina CrossFit gets many amazing visiting athletes during this time of year. Please adhere to the following Open Judging times, as this is crucial to allow for the success of the organization and validation of YOUR Open score. Our head judges will be on the floor for the heats, so if you plan on participating, please note that you will also be asked to judge one heat or individual as well. Thank you in advance to our Lahaina CrossFit Ohana and visiting guests. With all your help we can make the Open a successful one for ALL!!

*Upon the Open Announcement will we set up heats based on equipment needs and WOD duration. 

*If for some reason non of these times fit your schedule please note that there will be no judging/validation during class times. If space and equipment is available, it is up to the athlete to set up and record your WODs for video submission. Class will take precedent during class times. The Open WODs will be programmed for classes on Friday if you desire a run through. 

Please contact us if you have any other concerns. 

See below for our Open Times:

Thursdays we will watch the Live Announcement at 3pm at the box. We will allow those that desire to complete the announced Open WOD to complete it from 3:30-4:00pm. There will be no exceptions as the WOD will need to be COMPLETED by 4pm as class is at 4pm. (Please note that for week 4 and 5 of the Open that the Thursday night announcement will be at 2pm due to the time change) 

Fridays: 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30. 

Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15. 

Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.

WOD:

#helen (15 min Cap)

3rds for time:

400m

21 KB Swings (53/35lbs)

12 Pullups

Rest as needed then...

15 Min For QUALITY - just trying to move before the Open Announcement

20 Cal Bike or Row

20 Hollow Rocks

20 Glute Bridge or Back Extension

20 Push Up

20 Ring Row


WORKOUT OF THE DAY, FEBRUARY 21ST 2018

February 20, 2018 | LAHAINA CROSSFIT

STRENGTH:

#Pausing Power Clean Complex

Every 90 Seconds x 7 Sets:

1 Pausing Power Clean (Video)
1 Power Clean

Drop the bar between repetitions to reset (no “touch and go”).
We have (3) pauses in the repetition today with a one second pause at each:

1 – Knee Level
2 – Mid-Thigh
3 – Power Receiving Position

*Working between 65-75% of our Max Power Clean

BeachFit will do:

AMRAP 10

10/8 Cal Bike

15 KB Swings

20 Plank Taps

WOD:

#otm

On the Minute x 16 (4 Rounds):

Minute 1:  18/14 Calorie Row *Approx 45 sec of work

Minute 2: 6 Power Cleans (155/105lbs, Rx+185/135lbs) *BeachFit will do 12 KB Tators

Minute 3:  50 Double-Unders

Minute 4: 20 AbMat Sit-Ups

 


WORKOUT OF THE DAY, FEBRUARY 20TH 2018

February 20, 2018 | LAHAINA CROSSFIT

The Open is Upon Us!! There is still time to sign ups!!Let’s make the 2018 CrossFit Games Open the best one yet! 

Lahaina CrossFit gets many amazing visiting athletes during this time of year. Please adhere to the following Open Judging times, as this is crucial to allow for the success of the organization and validation of YOUR Open score. Our head judges will be on the floor for the heats, so if you plan on participating, please note that you will also be asked to judge one heat or individual as well. Thank you in advance to our Lahaina CrossFit Ohana and visiting guests. With all your help we can make the Open a successful one for ALL!!

*Upon the Open Announcement will we set up heats based on equipment needs and WOD duration. 

*If for some reason non of these times fit your schedule please note that there will be no judging/validation during class times. If space and equipment is available, it is up to the athlete to set up and record your WODs for video submission. Class will take precedent during class times. The Open WODs will be programmed for classes on Friday if you desire a run through. 

Please contact us if you have any other concerns. 

See below for our Open Times:

Thursdays we will watch the Live Announcement at 2pm at the box. We will allow those that desire to complete the announced Open WOD to complete it from 2:30-3:30pm. There will be no exceptions as the WOD will need to be COMPLETED by 3:30 as class is at 4pm. 

Fridays: 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30. 

Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15. 

Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.

STRENGTH:

#running

On the 2:00 x 5: 

300m Run (Scale to 200m Run)

WOD:

#fast lane (17 min Cap)

For Time:

20 Burpee Box Jump Overs (24″/20″)

30 Power Snatches (95/65lbs)

40 Overhead Squats (95/65lbs)

50/35 Calorie Assault Bike/Row/Ski Erg

BeachFit will do:

20 Burpee Box Jump Overs

30 Plate Ground to Overhead 

40 KB Goblet Squats

50/35 Calorie Assault Bike/Row/Ski Erg

 


WORKOUT OF THE DAY, FEBRUARY 19TH 2018

February 18, 2018 | LAHAINA CROSSFIT

Here's to another great week ahead!  The CrossFit Open starts on Thursday....Are...YOU...Ready??

WOD:

#quick and the dead

AMRAP 5:

3 Deadlifts (225/155lbs)

3 Kipping Handstand Push-ups  (Scale to Inverted HSPU, Seated DB Press or Hand Release Pushups)

6 Deadlifts (225/155)

6 Kipping Handstand Push-ups

9 Deadlifts (225/155)

9 Kipping Handstand Push-ups

Continue to add (3) reps until cap is reached.

Rest 5 min...then...

#iron lung

AMRAP 4:

27 Calorie Row  (Cal Bike 20/15)

27 Wallballs (20/14lbs)

27 Chest to Bar Pull-ups  (Scale to Pullups, Vertical Ring Row or Jumping Chest to Bar)

rest 4 minutes

AMRAP 4:

21 Calorie Row  (Cal Bike 15/10)

21 Wallballs

21 Toes to Bar  (Scale to Hanging Knee Raise or Dead Bugs)

rest 4 minutes

AMRAP 4:

15 Calorie Row   (Cal Bike 10/5)

15 Wallballs

15 Pull-ups (Scale to Ring Rows)

 


WORKOUT OF THE DAY, FEBRUARY 16TH 2018

February 16, 2018 | LAHAINA CROSSFIT

The Open is Upon Us!! Let’s make the 2018 CrossFit Games Open the best one yet! 

Lahaina CrossFit gets many amazing visiting athletes during this time of year. Please adhere to the following Open Judging times, as this is crucial to allow for the success of the organization and validation of YOUR Open score. Our head judges will be on the floor for the heats, so if you plan on participating, please note that you will also be asked to judge one heat or individual as well. Thank you in advance to our Lahaina CrossFit Ohana and visiting guests. With all your help we can make the Open a successful one for ALL!!

*Upon the Open Announcement will we set up heats based on equipment needs and WOD duration. 

*If for some reason non of these times fit your schedule please note that there will be no judging/validation during class times. If space and equipment is available, it is up to the athlete to set up and record your WODs for video submission. Class will take precedent during class times. The Open WODs will be programmed for classes on Friday if you desire a run through. 

Please contact us if you have any other concerns. 

See below for our Open Times:

Thursdays we will watch the Live Announcement at 2pm at the box. We will allow those that desire to complete the announced Open WOD to complete it from 2:30-3:30pm. There will be no exceptions as the WOD will need to be COMPLETED by 3:30 as class is at 4pm. 

Fridays: 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30. 

Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15. 

Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.

WODS:

#Mighty Mouse

AMRAP 18:

30 Thrusters (95/65lbs)  *BeachFit will do Single Arm KB Thruster 15 per side, R/L

30 Box Jumps (24″/20″)

30/20 Calorie Row

30 Toes to Bar

CASHOUT:

1-3 Rounds

10 DB Hammer Curls

20 Banded Seated Rows

10 Alternating DB Curls

20 Band Pull Aparts

 


WORKOUT OF THE DAY, FEBRUARY 15TH 2018

February 14, 2018 | LAHAINA CROSSFIT

WOD:

#swing'n annie

50-40-30-20-10

KB Swings (70/53lbs)

Ab Mat Sit Ups

Double Unders  (3:1)

**Complete a 300m Run after each round

CASHOUT:

#jacked and tan

1-3 sets of:

20 Dumbbell Skull Crushers

20 Dumbbell Tate Press

20 Dumbbell Floor Press

(perform as a complex laying flat on the floor.)
Rest 2 minutes

 

 

 

 


WORKOUT OF THE DAY, FEBRUARY 14TH 2018

February 14, 2018 | LAHAINA CROSSFIT

HAPPY VALENTINES DAY LCF FAM!!!

STRENGTH:

On the 2:30 x 6 Sets:

3 Front Squats + 6 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat

BeachFit will do:

Every 2:30 for 6 Rounds

10 Plyo KB Squats + 10 KB Swings +5 Goblet Lunge Per Leg +10 Plank Taps

WOD:

#hot sauce

AMRAP 3
21/15 Calorie Row, Bike or Erg
21 Lateral Burpees 
Max Overhead Squats (75/55)  Scale to Front Squat  **BeachFit will do Goblet squats going up in weight each rd

rest 3 minutes

18/13 Calorie Row, Bike or Erg
18 Lateral  Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row, Bike or Erg 
15 Lateral Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row, Bike or Erg 
12 Lateral  Burpees
Max Overhead Squats (135/95)


WORKOUT OF THE DAY, FEBRUARY 13TH 2018

February 13, 2018 | LAHAINA CROSSFIT

WOD:

#bar hoping

AMRAP 15:

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

21/15 Bike or Row (200m Run)

15 Chest to Bar Pull-Ups  (Scale to Pullups or Ring Rows)

60 Double Unders  (Scale to 120 Single Unders)

Rest 5 min then...

#Gymnastic Conditioning

AMRAP 8:

3 Calorie Row or Bike + 3 Kipping Handstand Push-ups

6 Calorie Row or Bike + 6 Kipping Handstand Push-ups

9 Calorie Row or Bike + 9 Kipping Handstand Push-ups

Continue to add (3) repetitions per round until cap.

**Scale to inverted HSPU or Seated DB press


WORKOUT OF THE DAY, FEBRUARY 12TH 2018

February 11, 2018 | LAHAINA CROSSFIT

STRENGTH:

Back Squat

1×7 @ 70%

1×5 @ 75%

3×3 @ 80%

BeachFit will do:

AMRAP 10

10 Goblet Squats

15 Sit Ups

20/15 Cal Bike

WOD:

#optimus prime

AMRAP 7: Wallballs (20/14lbs)  Rx+30/20lbs

On the Minute: 5 Deadlifts (225/155)  *BeachFit KB or DB Deadlift

Rest as needed, then directly into...

#body armor 

1-3 Sets:

14 Dumbbell Reverse Lunges (7 per leg)
1:00 Dumbbell Front Rack Hold

Then..

#30 Dumbbell Renegade Man-Makers

1 “Man Maker” = With dumbbells in hand:
1 Pushup + 1 Dumbbell Row, each side

1-3 Giant Sets:

30 Seated Low Banded Rows (Video)
30 Banded Pushdowns (Video)

 


WORKOUT OF THE DAY, FEBRUARY 10TH 2018

February 11, 2018 | LAHAINA CROSSFIT

WOD:

#today was a good day

Teams of 2.  

AMRAP 30

5 Deadlifts (275/185lbs)

9 Pushups 

13 Box Jumps (24/20)

*Partner A complete all Deadlifts, Partner B complete all the pushups, Partner A all the box jumps, Partner B complete all the Deadlifts....

*At the 0:00, 6:00, 12:00, 18:00, 24:00 Partners will complete a 300m Run together. 


WORKOUT OF THE DAY, FEBRUARY 9TH 2018

February 9, 2018 | LAHAINA CROSSFIT

STRENGTH:

Clean and Jerk

12 Min to Build to a Heavy Single

*For athletes with aspirations of competing in the open or local competitions, the squat clean and split jerk will likely be the best choice here. For athletes whose goals do not lie in competing in the sport, we will likely be competing a power clean and push jerk. 

BeachFit will do:

1000m Row - Every 200m, starting at 0m - Complete 10 Plyo Squat with KB and 10 KB Swings

WOD:

#double time

AMRAP 10:

50 Lateral Barbell Burpees

100 Double Unders (Scale to 200 Single)

30 Squat Clean Thrusters* (115/80) (Rx+135/95lbs)  *BeachFit will do KB Squat Clean and Overhead Press

*The weight on the barbell here should be something that athletes are capable of completing at least 10 repetitions unbroken if needed.

At the 14:00...

#Gymnastic/Pressing Conditioning

5 Rounds of a 1:00 Window:

15 Hollow Rocks  (Rx+ GHD Sit-ups)

Max Kipping Handstand Push-ups in time remaining  *Scale to Inverted HSPU or Seated DB/KB Press

Rest :30 Seconds between rounds


WORKOUT OF THE DAY, FEBRUARY 8TH 2018

February 7, 2018 | LAHAINA CROSSFIT

WOD:

#Buckle Up

AMRAP 5

200’ Walking Lunge - 4 Down and Back - 8 lengths (Bodyweight) 

50 Sit-ups

Max Calorie Row, Bike, Erg (if busy class and need to run you will run 100m Sprints)

rest 5 minutes

AMRAP 5

100’ Dumbbell Walking Lunge - 2 Down and Back- 4 lengths (50’s/35lbs)

50 Sit-ups

Max Calorie Row, Bike, Erg (if busy class and need to run you will run 100m Sprints)

rest 5 minutes

AMRAP 5

200’ Walking Lunge - 4 Down and Back- 8 lengths (Bodyweight)

50 Sit-ups

Max Calorie Row,Bike, Erg (if busy class and need to run you will run 100m Sprints)

CASHOUT:

2-4 Rds

Heavy Sled Push Down and Back

10 DB Bench Press


WORKOUT OF THE DAY, FEBRUARY 7TH 2018

February 7, 2018 | LAHAINA CROSSFIT

Some of LCF's early morning dawn patrol! 

STRENGTH:

Back Squat

On the 0:00 – 10 Repetitions @ 70%

On the 2:00 – 8 Repetitions @ 74%

On the 4:00 – 6 Repetitions @ 78%

On the 6:00 – 4 Repetitions @ 82%

On the 8:00 – 2 Repetitions @ 86%

BeachFit will do:

Every  2 min for 8 min..

100m Run 

10 Alternating Overhead Plate Lunges  (5 per leg)

WOD:

#18 wheeler

AMRAP 18:

18 Calorie Bike or Row (400m Run)

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

12 Plate Ground to Overhead (Rx+Dumbbell Snatches 50/35)

9 Toes to Bar *Scale to Hanging Knee Raises

 


WORKOUT OF THE DAY, FEBRUARY 6TH 2018

February 6, 2018 | LAHAINA CROSSFIT

Congrats to the Philadelphia Eagles on their Super Bowl Victory! 

STRENGTH:

#Push Press (12 min)

5 Sets of 3 - Build up in load

BeachFit will do:

4rds of

:30 Push Balls :30 Rest

:30 Plank :30 Rest

:30 Plyo Squat with Wall Ball  :30 Rest

WOD:

#handstand pushup

Alternating On the Minute x 8

Odd Minutes – 50 Double Unders (100 singles)

Even Minutes – :30 Seconds Max Strict Handstand Push-ups  (Scale to inverted push up, Box Push Up or Seated DB Press

At the 11:00 min, complete the following..

#waterworks

For Time: (16 Min Cap)

50/35 Calorie Row  (35/25 Cal Bike or Ski Erg, or 800m Run if not raining)

40 Kettlebell Swings (70/53lbs)

30 Push Presses* (135/95lbs) 

40 Kettlebell Swings (70/53lbs)

50/35 Calorie Row  (35/25 Cal Bike or Ski Erg)

*Should be something that athletes are capable of performing at least 15+ repetitions if fresh

 

 

 


WORKOUT OF THE DAY, FEBRUARY 5TH 2018

February 4, 2018 | LAHAINA CROSSFIT

STRENGTH:

#Pausing Front Squat

1 Rep On the Minute x 10

2 Second Pause in Bottom

*Build up in load 

BeachFit will do:

AMRAP 10

10/8 Cal Bike

10 Goblet Squats

10 Ab Mat Sit Ups

WOD:

#Elizabeth (10 min Cap)

21-15-9:

Squat Cleans (135/95)

Ring Dips  

Beach Fit will do:

21-15-9:

KB Squat Cleans 

42-30-18

Push Ups

CASHOUT:

#Body Armor

4 Giant Sets:

10 DB Box Step-Ups (Video)

20 GHD Sit-Ups  *Scale to Ab Mat Sit Ups

30 Banded Good Mornings (Video)

40 Banded Pull Aparts (Video)


WORKOUT OF THE DAY, FEBRUARY 2ND 2018

February 1, 2018 | LAHAINA CROSSFIT

STRENGTH:

#clean

On the :90 Seconds x 7:

Power Clean + Hang Squat Clean + Front Squat

*Build in Load

BeachFit will do:

3 KB Deadlifts + 4 KB Squat Cleans + 3 KB Goblet every :90 sec - once complete hold a plank until the :60 sec mark

WOD:

#tread water

2,000 Meter Row or 2K Run 

150 Double-Unders  *Scale to 300 Single Unders

10 Rounds of “Cindy”

(1 Round of “Cindy” = 5 Pull-Ups (Scale to Ring Rows), 10 Pushups, 15 Air Squats)

CASHOUT:

#accessory

3 sets of 15

Banded Good Mornings

Grasshoppers

KB Hammer Curls

 

 


WORKOUT OF THE DAY, FEBRUARY 1ST 2018

January 31, 2018 | LAHAINA CROSSFIT

Are you signed up for the 2018 Reebok CrossFit Games Open?  YOUR time is NOW!  Ask us how to get signed up for what is sure to be an awesome 5 weeks.  For more information, click HERE! 

WOD:

#freedom

5rds for time: (30 min Cap)

30 Alternating OH Plate Lunge - 15 side (45/25lbs) *Scale BW Lunge

25 Double Unders  *50 Singles

20 KB Swings (70/53lbs)  

15 HR Pushups 

10 KB Rows -5 Side (70/53lbs)

200m Run 

CASHOUT:

24-20-16

Single Arm KB Sit Up

Glute Bridge Raises 

 

 


WORKOUT OF THE DAY, JANUARY 31ST 2018

January 30, 2018 | LAHAINA CROSSFIT

WOD:

#blitzen (16 min Cap)

5 Rounds: 

20/15 Calorie Row, Bike or (300m Run)

10 Thrusters (115/80) *BeachFit will complete Wall Balls 

**Looking for a slightly heavier load on the barbell today, but something you could still complete for anywhere between 15-20 reps when fresh. During this workout, this should be something you will complete in either 1 or 2 sets per round

At the 20:00, complete....

#conditioning

Every :90 Seconds x 7 Sets:

7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups

7 Burpee Box Jump Overs (24/20)

CASHOUT:

#pump

3 Sets of 9: Dumbbell Bench Press

3 Sets of 6: Barbell Bench Press

3 Sets of 3: Weighted Strict Pull-Up

 


WORKOUT OF THE DAY, JANUARY 30TH 2018

January 30, 2018 | LAHAINA CROSSFIT

STRENGTH:

#running  (15min)

3 x 500m Run (Can run additonal 500m Run if time remaining in 15 min)

Rest 1min between each round

WOD:

#come clean

AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike
Max Power Cleans (135/95) *BeachFit KB Clean - Go up in weight each 3 min AMRAP

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike
Max Power Cleans (185/135)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike
Max Power Cleans (205/145)

CASHOUT:

Strict Handstand Push-ups

30 Strict Handstand Push-ups 
Rest 2:00
30 Strict Handstand Push-ups 
*Scale to Seated DB Press or Inverted Pushups


WORKOUT OF THE DAY, JANUARY 29TH 2018

January 28, 2018 | LAHAINA CROSSFIT

Don't forget,  Lauren C.  (DPT) will be onsite tomorrow morning from 6:45am to 9:30 providing 15 min PT Sessions for 25.00.  Come chat with Lauren and get your recovery on before or after your class.

STRENGTH:

Back Squats (15 min)

Build to a Moderately Heavy Single

Followed by:

2×2 @ 90% of the Heavy Single you just completed
2×4 @ 84%
1×10 @ 75%

BeachFit will do:

2rds of

30/20 Cal Bike

30 Ab Mat Sit Ups

30 Kettle Bell Swings

WOD:

#over and over

9-15-21:

Chest to Bar Pull-Ups  (Scale to Pullups/ Ring Rows)

Barbell-Facing Burpees  *Step up burpee ok 

Overhead Squats (115/75lbs) Scale to Front Squats  * BeachFit Double KB Front Squat

CASHOUT:

2 sets

20 Banded Press Downs

20 Banded Hammer Curls