WORKOUT OF THE DAY, SEPTEMBER 21ST 2018

September 21, 2018 | LAHAINA CROSSFIT

STRENGTH:

#front squats

Every 2 minutes for 12 

4 Front Squats @ 78% of 1-Rep

4 Front Squats @ 78% of 1-Rep

3 Front Squats @ 83% of 1-Rep

3 Front Squats @ 83% of 1-Rep

2 Front Squats @ 88% of 1-Rep

2 Front Squats @ 88% of 1-Rep

BeachFit will do:

EMOM 10

8/5 Cal Bike  + Plank until :45 sec mark

WOD:

#overdrive

200 Meter Run, 21 Front Squats (95/65lbs) Rx+115/75lbs

200 Meter Run, 21 Push Presses

200 Meter Run, 15 Front Squats

200 Meter Run, 15 Push Presses

200 Meter Run, 9 Front Squats

200 Meter Run, 9 Push Presses

*BeachFit will do KB Goblet Squat and DB Push Press 

CASHOUT:

#body armor

1-3 Rounds

12 Dumbbell Bench Press

8 Weighted Strict Ring Dips

6 Weighted Pull-ups


WORKOUT OF THE DAY, SEPTEMBER 20TH 2018

September 20, 2018 | LAHAINA CROSSFIT

WOD:

#chief like

Max rounds in 3 minutes of:

12 KB Swings (70/53lbs)

9 Air Squats

6 Pushups

Rest 1 minute. Repeat for a total of 5 cycles. Pick up where you left off from previous round. 

CASHOUT:

#boulder shoulder

100 Plate Strict Press (45, 35 or 25lbs)

Everytime you rest/or set down plate, complete 7 Vups or Hollow Rocks

*Try and complete with 5 drops or less


WORKOUT OF THE DAY, SEPTEMBER 19TH 2018

September 18, 2018 | LAHAINA CROSSFIT

WOD:

#gwen

15-12-9

Unbroken Clean and Jerks

A good ball park range to visualize in this workout, which will naturally vary on athletes, is between 55-65% of our 1RM Clean and Jerk or something we could complete unbroken for 15-20 Reps

Score is your weight selection, which is held across the entire 15-12-9. We do not climb between sets, but rather decrease the volume per set recognizing how fatigue is setting in.

Elegantly programming, the 12’s and 9’s feel just as challenging as the initial 15.

This is a classical CrossFit benchmark created by Greg Glassman in the original CrossFit Santa Cruz.

Rest is built into today’s workout.

Complete the set of 15’s on the 0:00.

Complete the set of 12’s on the 5:00.

Complete the set of 9’s on the 10:00.

BeachFit will do: (10 Min Cap)

For Time

200m Run

21 Plate Ground to Overhead (45/25lbs)

200m Run

15 Plate Ground to Overhead

200m Run

9 Plate Ground to Overhead

200m Run

15 Plate Ground to Overhead

200m Run

21 Plate Ground to Overhead

At the 15:00, everyone will complete...

#midline fun

Ab Mat Sit Ups 

42-36-30-24-18  *Rx+ Cut reps in half for GHD SitUps

Assault Bike Calories/Row or Ski Erg

21-18-15-12-9

 

 

 


WORKOUT OF THE DAY, SEPTEMBER 19TH 2018

September 18, 2018 | LAHAINA CROSSFIT

WOD:

#fire drill (23 Min Cap)

4 Rounds:

400 Meter Run

40 Double Unders

12 Dumbbell Snatches 50/35lbs  Rx+70/50lbs

15 Chest to Bar Pull-ups

CASHOUT:

#gun show

10-9-8-7-6-5-4-3-2-1

Barbell Curl 

Grasshoppers (R/L=1)


WORKOUT OF THE DAY, SEPTEMBER 17TH 2018

September 16, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every 2:30 min complete...

10 Reps @ 73% of Back Squat

8 Reps @ 78% of Back Squat

6 Reps @ 83% of Back Squat

4 Reps @ 88% of Back Squat

2 Reps @ 93% of Back Squat

BeachFit will do:

EMOM 10

7/5 Cal Bike + 10 KB Swings 

WOD:

#higher gear

AMRAP 18:

21/15 Calorie Bike

18 Alternating Jumping Lunges

15 AbMat Sit-Ups

12 Hand-Release Push-ups

9 DB Clusters (50/35lbs)

CASHOUT:

#strict gymnastics

AMRAP 7:
5 Strict Ring Dips
:10s Static Inverted Row Hold (Video)
:15s Static Double Kettlebell Squat Hold (Video)

Rest 2:00

Accumulate 1:00 in an L-Sit (No more than 6 sets)
*Every break on the parallettes:
15 Banded Good Mornings (Video)

 

 


WORKOUT OF THE DAY, SEPTEMBER 15TH 2018

September 14, 2018 | LAHAINA CROSSFIT

STRENGTH:

#front squats

Every 2 minutes for 12 minutes:

4 Front Squats @ 76% of 1-Rep

4 Front Squats @ 76% of 1-Rep

3 Front Squats @ 81% of 1-Rep

3 Front Squats @ 81% of 1-Rep

2 Front Squats @ 86% of 1-Rep

2 Front Squats @ 86% of 1-Rep

WOD:

#the good life

3 Rounds:

500 Meter Row (Sub 25/18 Cal Bike)

12 Burpees

21 Box Jumps (24″/20″)

CASHOUT:

1-2 Rounds

20 Calorie Ski Erg

30 Seconds 2 KB Front Rack Hold (Rx+ D-Ball Hold -150/100)

100 Meter Farmer Carry  (Rx+Shouldered Walk with D-Ball (150/100)*  Switch Shoulders at 50m

 

 


WORKOUT OF THE DAY, SEPTEMBER 14TH 2018

September 12, 2018 | LAHAINA CROSSFIT

STRENGTH:

#deadlifts

3 Sets of 3 @ 80% of Deadlift 1RM

3 Sets of 2 @ 84% of Deadlift 1RM

3 Sets of 1 @ 88% of Deadlift 1RM

BeachFit will do:

AMRAP 12

10 Cal Bike

10 Suitcase Deadlift (5 Suitcase Deadlift R + 5 Suitcase Deadlift L)

10 Pushups (Scale to 20 Plank Taps)

WOD:

#dead meat (25 Min Cap)

For Time:

1 Mile Run  (Scale to Row)

100 Double Unders (200 Singles)

21 Deadlifts* (205/145lbs) Rx+275/185lbs

800 Meter Run

100 Double Unders (200 Singles)

15 Deadlifts 

400 Meter Run

100 Double Unders (200 Singles)

9 Deadlifts

*BeachFit will do Double KB Deadlifts (70/53lbs)

CASHOUT:

#body armor

1-3 Rounds

10 Single Arm Dumbbell Bench Press (Each Side) 
10 Single Arm Dumbbell Overhead Press (Each Side)

After each superset, complete 15 Sit Ups or GHD Sit-ups


WORKOUT OF THE DAY, SEPTEMBER 12TH 2018

September 11, 2018 | LAHAINA CROSSFIT

ALOHA LCF OHANA AND VISITING GUESTS:  WE WILL BE CLOSED ALL DAY TOMORROW, WEDNESDAY SEPTEMBER 12TH DUE TO TROPICAL STROM OLIVIA.  BE SAFE AND WE WILL SEE YOU ALL ON THURSDAY.  MAHALO! 


WORKOUT OF THE DAY, SEPTEMBER 11TH 2018

September 11, 2018 | LAHAINA CROSSFIT

Today is a day that we honor the fallen.
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 (Teammates alternate through the total work as they see fit)

2001 Meter Row “Buy-In”  (Can sub a 2000m Run by alternating 200m Runs - 10 per team)

4 rounds:

9 Rope Climbs (15′) (Scale to 27 Chest to Bar Pullups/Pullups or Ring Rows)

11 Bear Complexes (135/95)

2977 Meter Row “Cash-Out”

*Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (Back Rack).

**If we are not comfortable bringing the bar from overhead to the back rack, complete the following complex:

Power Clean + Front Squat + Push Jerk + Front Squat + Push Jerk

***BeachFit will do KB Clean, KB Front Squat, KB Push Press, KB Front Squat, KB Push Press

****If completing as individual reduce the volume of all work in half. 

CASHOUT:

3-4 Rounds, Not for Time:

:15s Ring Support Hold (Video

:20s Hollow Body Hold Rx+GHD Supine Hold (Video)

:35s Handstand Hold (against wall)  *Scale to Plank Hold

 


WORKOUT OF THE DAY, SEPTEMBER 11TH 2018

September 9, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every 2 minutes for 10 min:

10 Reps @ 71% of Back Squat

8 Reps @ 76% of Back Squat

6 Reps @ 81% of Back Squat

4 Reps @ 86% of Back Squat

2 Reps @ 91% of Back Squat

BeachFit will do:

EMOM 10

8/5 Cal Bike + 5-8 Plate Ground to Overhead (45/25lbs)

WOD:

#E-Brake (20 min Cap)

3 Rounds:

400 Meter Run

20 Dumbbell Snatches (50/35)  Rx+70/50lbs or Dball Clean 150/100

20/15 Calorie Bike or Row


WORKOUT OF THE DAY, SEPTEMBER 6TH 2018

September 7, 2018 | LAHAINA CROSSFIT

STRENGTH:

#front squats

Every 2 minutes for 12 minutes

 4 Front Squats @ 74% of 1-Rep

 4 Front Squats @ 74% of 1-Rep

 3 Front Squats @ 79% of 1-Rep

 3 Front Squats @ 79% of 1-Rep

 2 Front Squats @ 84% of 1-Rep

 2 Front Squats @ 84% of 1-Rep

BeachFit will do:

EMOM 12

Min 1: 10 Goblet Squats

Min 2:  10/8 Assault Bike

Min 3:  10-15 Sit Ups

WOD:

#boat race

3 Rounds:

Row 500 Meters (Ski Erg if Rower Taken)

Run 400 Meters

Rest 3:00 between rounds.

*Bring the intensity today

 


WORKOUT OF THE DAY, SEPTEMBER 6TH 2018

September 6, 2018 | LAHAINA CROSSFIT

WOD:

#speal

5rds for time:

15 Russian KB Swings (70/53lbs)  Rx+American Swings

15 Burpees 

Rest as needed, then complete

2 Rounds

300m Run

200m KB Farmer Carry

100m KB Front Rack Carry


WORKOUT OF THE DAY, SEPTEMBER 5TH 2018

September 4, 2018 | LAHAINAN CROSSFIT

WOD:

#twenty something

AMRAP 20:

30 Overhead Squats (95/65) Rx+115/75lbs  *Scale to Front Squats 

30 Box Jumps (24″/20″)

30 Toes to Bar

30 Calorie Row

CASHOUT:

#body armor

3 “Giant Sets”:

20 Single Arm Dumbbell Presses  (10 per side)

20 Dummbell Bent Over Rows (10 per side)

10 Front Rack Dumbbell Reverse Lunges (5 per side)

10 Hang Dumbbell Reverse Lunges (5 per side)


WORKOUT OF THE DAY, SEPTEMBER 4TH 2018

September 3, 2018 | LAHAINA CROSSFIT

WOD:

#jacked diane

For Time:

200 Meter Run, 21 Deadlifts ( 225/155)  Rx + 245/165lbs

200 Meter Run, 18 Strict Handstand Pushups 

200 Meter Run, 15 Deadlifts

200 Meter Run, 12 Strict Handstand Pushups

200 Meter Run, 9 Deadlifts

200 Meter Run, 6 Strict Handstand Pushups

*Scale HSPU to Pike Pushups off box or Regular Pushups

**Scale Deadlift to approx 50-55% or 1RM

CASHOUT:

3rds of

500m Row

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

Rest 1 min between Rds

 


WORKOUT OF THE DAY, AUGUST 3RD 2018

September 2, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squats

On the 0:00… 10 Reps @ 69% of Back Squat

On the 2:00… 8 Reps @ 74% of Back Squat

On the 4:00… 6 Reps @ 79% of Back Squat

On the 6:00… 4 Reps @ 84% of Back Squat

On the 8:00… 2 Reps @ 89% of Back Squat

BeachFit will do:

AMRAP 10

20 Sit Ups

16 Alternating Lunges

12 KB Deadlifts

WOD:

#hot shots 19 (30 min Cap)

Six rounds for time of:

30 Squats

19 Power clean (135/95lbs)  *BeachFit will do KB Swings

7 Strict Pull-ups

Run 400 meters


WORKOUT OF THE DAY, AUGUST 31ST 2018

August 30, 2018 | LAHAINA CROSSFIT

Best of Luck to our 3 Teams competing in the Great Aloha Games competition this weekend at Aloha CrossFit.  It's the first competiton for many of them! Keep tabs on social media for updates. 

Our Coaches will all be participating in The Great Aloha Games so we will unfortunatly need to cancel our 8am class on Saturday and 9am Open Gym as well. We will post an at home workout for you all to do!  

STRENGTH:

#front squats

Every 2 min complete, for 14 min complete

4 Front Squats @ 72% of 1-Rep

4 Front Squats @ 72% of 1-Rep

3 Front Squats @ 77% of 1-Rep

3 Front Squats @ 77% of 1-Rep

2 Front Squats @ 82% of 1-Rep

2 Front Squats @ 82% of 1-Rep

BeachFit will do:

AMRAP 10 

400m Run

40 Sit Ups

30 Pushups or Plank Taps

20 Pullups or Ring Rows

10 Burpees

WOD:

#go fish  (18 Min Cap)

For Time:

1,000 Meter Row or Run

Directly into…

3 Rounds:

21 Deadlifts

15 Barbell-Facing Burpees

9 Push Jerks

Rx Barbell – 135/95 (Rx +155/105)

*Will be using the same weight on the Deadlifts and Jerks.  Should choose a weight that you could do 20+ times in a row when fresh. 

 


WORKOUT OF THE DAY, AUGUST 30TH 2018

August 30, 2018 | LAHAINA CROSSFIT

Wanted to wish a Happy 9th Birthday to our little man Tyce!  Have a great day!!

WOD:

#fight back

5 Rounds:

1 Minute Kettlebell Swings (53/35)

1 Minute Reverse Lunges

1 Minute Calorie Bike (Only use Row if bike taken)

1 Minute Rest

CASHOUT:

#amrap mentality

EMOM 10

10 Barbell Curls (45/35) + 5 Push Ups + 10 Strict Press or push press +5 Push Ups   -  Complete all on 1 Min

*Scale to 7/3/7/3 or to something you can maintain for the minute for the duration of the EMOM.  


WORKOUT OF THE DAY, AUGUST 29TH 2018

August 28, 2018 | LAHAINA CROSSFIT

STRENGTH:

3 Thrusters

On the 1:30 x 6:

Aim here is to build to a 3RM Thruster for the day. Aim to start between 40-50% of our current 1-Rep Front Squat, and build from there. All repetitions are taken from the rack. 

BeachFit will do:

AMRAP 6

50 Plate Ground to Overhead (45/35lbs), remaining time in the 6 minutes max Calories on bike. 

WOD:

#flash

2 Rounds:

400 Meter Run  (Sub 500m Row)

21 Thrusters (95/65) Rx+115/75lbs  (BeachFit will do DB Thrusters either single or double)

CASHOUT:

#midline

50 Abmat Sit-Ups (Add weight for first set of 50 if desired)
50 Empty Barbell Good Mornings
50 Abmat Sit-Ups 


WORKOUT OF THE DAY, AUGUST 28TH 2018

August 28, 2018 | LAHAINA CROSSFIT

WOD:

#Criss Cross

AMRAP 15:

30 Double Unders  *Scale to 60 Single Unders

15 Power Cleans (95/65lbs) (Rx+115/80) *Scale to KB Clean or DB Clean

30 Double Unders

15 Toes to Bar  *Scale to Hanging Knee Raises

Rest 5 min, then..

#strict gymnastics

Ascending Ladder for 6 Minutes:

Strict Pull-Ups

Strict Handstand Pushups  *Scale to Inverted Handstand Pushups or Regular Pushups 

Ex: 1 Strict Pullups, 1 Strict HSPU, 2, 2.....

At the 6 min...

AMRAP 4 of Ring Dips (Scale to Bench Dips)

 

 


WORKOUT OF THE DAY, AUGUST 27TH 2018

August 26, 2018 | LAHAINA CROSSFIT

We will be collecting items for Trent and his family (as well as others affected by the fires) this week.  Trents family is now in need of Lowes/Home Depot gift cards to help with the rebuild.  We will keep you all posted if any other specific items are needed. Thanks to all those that donated money as well as goods at the gym. #togetherwearestronger

Below is the gofundme link for Trent and his family if you'd just like to donate to that as well.  

https://www.gofundme.com/trent-acong-fire-relief-fund

STRENGTH:

#back squats

On the 0:00… 10 Reps @ 67% of Back Squat

On the 2:00… 8 Reps @ 72% of Back Squat

On the 4:00… 6 Reps @ 77% of Back Squat

On the 6:00… 4 Reps @ 82% of Back Squat

On the 8:00… 2 Reps @ 87% of Back Squat

*BeachFit will do:

AMRAP 10

10/8 Cal Bike

14 KB Swings

10/8 Cal Bike

14 KB Goblet Squat 

WOD:

#quick sand

Alternating “On the Minute” x 10 (5 Rounds):

Even Minutes – 22-20-18-16-14 DB Snatches

Odd Minutes – Max Burpee Box Jump Overs

Rx Dumbbell – 50/35
Rx Box – 24″/20″

CASHOUT:

#tempo overhead 

On the 1:30 x 5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat

On the first repetition, our tempo:

5 full seconds to move from our standing position to the bottom of our squat.
2 full second pause in the bottom.
5 full seconds to stand.

On the second overhead squat, there is no tempo.

3 Complexes @ 50%

2 Complexes @ 55%

#Additional Oly -Snatch

On the 3:00 x 5 Sets:

3-Position Power Snatch
3-Position Squat Snatch

In full, this set is a total of (6) repetitions. The first three are received in the power position, and the second three are received in the squat position. In each 3-Position Snatch, we complete these repetitions “top-down”. To write out all six repetitions:

Rep #1 – High Hang Power Snatch (pockets)
Rep #2 – Hang Power Snatch (knee-level)
Rep #3 – Power Snatch (floor)
Rep #4 – High Hang Squat Snatch (pockets)
Rep #5 – Hang Squat Snatch (knee-level)
Rep #6 – Squat Snatch (floor)

Set 1 at 45%

Set 2 at 50%

Set 3-5 at 55%