WORKOUT OF THE DAY, DECEMBER 13TH 2017

December 12, 2017 | LAHAINA CROSSFIT

WOD:

#wiped clean

5 Rounds On the 4:00

30 Air Squats

20/15 Calorie Row, 200m Run, 14/10 Assault Bike or 14/10 Ski Erg

7 Clean and Jerks (135/95) (Rx+ 155/105lbs)

*BeachFit will do 5 KB Clean and Jerk per side

CASHOUT:

Barbell Reverse Lunge

2 x 20 (Total Steps)

*Do one warm up set to establish weight and then 2 working sets. 


WORKOUT OF THE DAY, DECEMBER 12TH 2017

December 12, 2017 | LAHAINA CROSSFIT

This is why you get up early to WOD at LCF! Amazing!

STRENGTH:

On the Minute x 12

Odd Minutes – 200 Meter Run

Even Minutes – 5 Power Cleans (155/105lbs) Rx+ 3 Dball Cleans  *BeachFit will do 10 Plate Ground to Overhead

WOD:

#out and over

For Time:  (17 min Cap)

20 Power Cleans (115/80)  *BeachFit 30 KB Swings

20 Barbell-Facing Burpees (Rx+Burpee Box Jump Overs)

20 Front Squats (115/80)  *BeachFit 30 Goblet Squats

20 Barbell-Facing Burpees (Rx+ Burpee Box Jump Overs)

20 Squat Cleans (115/80) *BeachFit 30 Goblet Lunges

CASHOUT:

Strict Handstand Push-ups 

18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups

*Cut numbers in half if needed. 

*Complete sets of  9,8,7,6,5 of Strict Press if desired

 


WORKOUT OF THE DAY, DECEMBER 11TH 2017

December 10, 2017 | LAHAINA CROSSFIT

Cheers to another great weekend!

STRENGTH:

Back Squat 

On the Minute X 5

5 Back Squats at 76%

BeachFit will do:

10 min AMRAP

5 Cal Assault Bike,  2 KB Goblet Squats, 2 KB Hammer Curls, 5 Cal Bike, 4 KB Goblet Squats, 4 KB Hammer Curls...

WOD:

#burn rubber (23 min Cap)

For Time:

1200m Run

150 Double Unders (300 Singles)

50/35 Calorie Assault Bike or Calorie Row

150 Double Unders (300 Singles)

1200m Run

CASHOUT:

#midline

1-2 Rounds

10 Dead Bugs

20 Ab Mat Sit Ups

:30 Superman or 30 Hip Extension on GHD

40 Flutter Kicks (R/L=1)

50 Banded Good AMs

:60 Sec Plank

 


WORKOUT OF THE DAY, DECEMBER 8TH 2017

December 8, 2017 | LAHAINA CROSSFIT

STRENGTH:

Deadlift (12 Min)

4 Sets of 15:

Unbroken Deadlifts (225/155)

**If not at the Rx weight, we are looking to use approx 50-55% of your 1 Rep Max. Aiming for last few reps to be "tough" but doable. 

Rest as little as needed between rounds. 

BeachFit will do:

10 min AMRAP

10 KB Suitcase Deadlift each side

20/15 Cal Assault Bike

:30 sec Plank

WOD:  (15 min Cap)

#heartbreak kid

3 Rounds:

10 Front Squats (155/105lbs) (Rx+185/135lbs)

20 Chest to Bar Pull-Ups *Scale to Pullups or Ring Rows

50 Double Unders *Scale to 150 Single Unders

BeachFit will do:

3 Rounds:

10 Double KB Front Squats 

20 Ring Rows or Jumping Chest to Bar Pullups

50 Double Unders *Scale to 150 Single Unders


WORKOUT OF THE DAY, DECEMBER 8TH 2017

December 8, 2017 | LAHAINA CROSSFIT

STRENGTH:

Deadlift (12 Min)

4 Sets of 15:

Unbroken Deadlifts (225/155)

**If not at the Rx weight, we are looking to use approx 50-55% of your 1 Rep Max. Aiming for last few reps to be "tough" but doable. 

Rest as little as needed between rounds. 

BeachFit will do:

10 min AMRAP

10 KB Suitcase Deadlift each side

20/15 Cal Assault Bike

:30 sec Plank

WOD:  (15 min Cap)

#heartbreak kid

3 Rounds:

10 Front Squats (155/105lbs) (Rx+185/135lbs)

20 Chest to Bar Pull-Ups *Scale to Pullups or Ring Rows

50 Double Unders *Scale to 150 Single Unders

BeachFit will do:

3 Rounds:

10 Double KB Front Squats 

20 Ring Rows or Jumping Chest to Bar Pullups

50 Double Unders *Scale to 150 Single Unders


WORKOUT OF THE DAY, DECEMBER 7TH 2017

December 6, 2017 | LAHAINA CROSSFIT

WOD:

#Switch Gears

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (70/53lbs)

Bike Cal or Row Cal 

Ab Mat Sit-Ups

10m Shuttle Sprints  (10m = 30ft)

**In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on.  Depending on class size, athletes can choose to start with which exercise they wish. 

Rest as needed, then warm up your bench press and proceed to..

CASHOUT: 

#Bruh

12 Min AMRAP

10 Bench Press (135/95lbs) *Pick weight you can do for 10 reps. If want to go heavier feel free

10 1 Arm Ring Rows (5 arm)

*Buddy up, Partner 1 complete full round, Partner 2 then completes full round

 

 


WORKOUT OF THE DAY, DECEMBER 6TH 2017

December 5, 2017 | LAHAINA CROSSFIT

STRENGTH:

#barbell cycling

Every :90 Seconds x 5

On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean

From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

BeachFit will do:

EMOM 12:

5 Ring Rows

10 Wall Balls

WOD:

#sky hook

3rds for time:  (15 min Cap)

20 Hang Power Clean (95/65lbs) Rx +115/75lbs

20 Front Squats

20 Push Press

BeachFit will do:

3rds for time:

20 Hand to Hand KB Swings

20 Goblet Lunges

20 Push Up + Plank Tap  (BeachFit plus Single Arm KB Press- 10 side)

200m Run


WORKOUT OF THE DAY, DECEMBER 4TH 2017

December 3, 2017 | LAHAINA CROSSFIT

STRENGTH:

On the Minute x 6:

5 Back Squats – 74%

BeachFit will do:

12 min AMRAP

100m Run 2 KB Deadlifts, 2 KB Squats, 100m Run 4 KB Deadlifts, 4 KB Squats, 100m 6 KB Deadlifts, 6 KB Squats....etc

WOD:

#four thirty

AMRAP 20:

30 KB Swings  Rx+ Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30/21 Calorie Row or  (21/15 Assault Bike)

30 Toes to Bar * Scale to Hanging Knee Raises or DeadBugs 

CASHOUT:

Straight Bar Curls 3 sets of 10 

(Narrow Grip, Wide Grip, Choose)

 


WORKOUT OF THE DAY, DECEMBER 2ND 2017

December 2, 2017 | LAHAINA CROSSFIT

WOD:

#Saturday Night Fever

For Time:   Teams of 2

100 Burpees (Sets of 10)

50 Thrusters (95/65lbs)

800m Run Together

50 Thrusters (95/65lbs)

50 Burpees over partner holding a plank

25 Thrusters

400m Farmer Carry (53/35lbs)  (1 Carry and 1 Run - Break up as needed)

25 Thrusters

 

 


WORKOUT OF THE DAY, DECEMBER 1ST 2017

November 30, 2017 | LAHAINA CROSSFIT

STRENGTH:

Hang Cleans

EMOM for 5 Min

6 Hang Squat Cleans + 4 Hand Release Push Ups

5 Hang Squat Cleans + 6 Hand Release Push Ups

4 Hang Squat Cleans + 8 Hand Release Push Ups

3 Hang Squat Cleans + 10 Hand Release Push Ups

2 Hang Squat Cleans + 12 Hand Release Push Ups

*Rx 135/95lbs

BeachFit Will do:

10 Goblet Squats + 4 Hand Release Push Ups

10 Goblet Squats + 6 Hand Release Push Ups

10 Goblet Squats + 8 Hand Release Push Ups

10 Goblet Squats + 10 Hand Release Push Ups

10 Goblet Squats + 12 Hand Release Push Ups

WOD:

#free bird

Teams of 3

AMRAP 20:

10 Plate Ground to Overhead (45/35lbs) Rx+ 7 Alternating Dumbbell Snatches 

10/7 Calorie Row

7 Burpees over Barbell

*Full rounds, then switch.

 


WORKOUT OF THE DAY, NOVEMBER 30TH 2017

November 30, 2017 | LAHAINA CROSSFIT

WOD:

#norcal inspired

E2MOM X 30 minutes:

1st 2min:  10 Hang Power Cleans + 10 Push Press (95/65lbs) Rx+115/75lbs In Remaining time after your last push press up to the 1:30 mark....Hold a Plank     

 *BeachFit will do 5 Ring Rows + 10 Pushups +15 Squats...then remaining time to 1:30 mark..Hold a Plank

2nd 2min:  Run 200m + 15 KB Swings (70/53lbs)

3rd 2min: 20 Wall Balls (20/14lbs) + 20 Box Jump Overs (24/20)

Then back to the Hang Power/Push press.....

CASHOUT:

Foam Roll

Lacross Ball


WORKOUT OF THE DAY, NOVEMBER 29TH 2017

November 29, 2017 | LAHAINA CROSSFIT

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

WOD:

#Bradshaw (25 Min Cap)

10 Rounds for time: 

3 Handstand Pushups (Scale to Inverted Pushups or Hand Release Pushups)

6 Deadlifts (225/155lbs) *if not at Rx use approx 60% of 1RM *BeachFit will do Double KB Deadlift

12 Pullups (Scale to Jumping Pullups or Ring Rows)

24 Double Unders (Scale to 48 Singles)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

CASHOUT:

2-3 Rounds

15 Weighted Glute Bridges

15 Good Mornings (45/35lbs)

100m Farmer Carry (Driveway and Back)

 

 


WORKOUT OF THE DAY, NOVEMBER 28TH 2017

November 28, 2017 | LAHAINA CROSSFIT

STRENGTH:

#run conditioning (12 min)

4 Rounds:  

300m Runs

"Fast Pace/Sprint to the 150m, Slow recovery jog back for 150m"

After 4th Round, Rest 1 min, then complete 300m as fast as possible. 

WOD: 

#black and blue (14 min Cap)

5 Rds for time:

10 Power Cleans (135/95lbs)

10 Lateral Bar Burpees

** Push on this WOD!! Fast burner. Rest when you are done!

BeachFit will do:

5rds of:

10 KB Deadlifts

10 KB Swings

10 Burpee over KB

CASHOUT:

1 Round

#ab party

30 Hollow Rocks
40 Weighted Ab Mat Sit Ups
50 Abmat Sit-Ups

 

 


WORKOUT OF THE DAY, NOVEMBER 27TH 2017

November 26, 2017 | LAHAINA CROSSFIT

STRENGTH:  

Back Squat

On the Minute x 5:

5 Back Squats at 72%

BeachFit will do:

AMRAP 10

100m Run 2 KB Swings, 2 KB Squats, 100m Run 4 KB Swings, 4 KB Squats, 100m 6 KB Swings, 6 KB Squats....etc

WOD:

“Eikcaj”

30 Pull-ups (Rx+ Chest to Bar)

50 Thrusters (45/35lbs) (Rx+65/45lbs)

1,000 Meter Row (or 1200m Run)  (Rx+70 Cal Row)

CASHOUT:

1-2 Rds

Mile Assault Bike/Ski Erg (1600m)
Rest 2:00 between efforts

 


WORKOUT OF THE DAY, NOVEMBER 24TH 2107

November 24, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat

3×3 – 80%
3×1 – 85%

BeachFit will do:

10-9-8-7-6-5 Assault Bike

20-18-16-12-10 KB Swings

20-18-16-12-10 Plank Taps

WOD:

At the 3.2.1..Go

#Undead

5 Rounds:

15 Deadlifts (155/105)

25 AbMat Sit-Ups

At the 10:00

15-10-5

Burpee Box Jump Overs

Squat Cleans (115/75lbs) Rx+135/95lbs

 

 


WORKOUT OF THE DAY, NOVEMBER 23RD 2017

November 23, 2017 | LAHAINA CROSSFIT


WORKOUT OF THE DAY, NOVEMBER 23RD 2017

November 23, 2017 | LAHAINA CROSSFIT

WOD:

#murph (45 Minute Cap)

Run 1 Mile

100 Pull-Ups (Scale to Ring Rows or Jumping Pullups)

200 Push-ups

300 Air Squats

Run 1 Mile

*Use a 20lb Weight Vest if desired

Option B:

Run 1 mile 

10rds of:  

10 Pullups (Scale to Ring Rows or Jumping Pullups)

20 Pushups

30 Air Squats

Run 1 Mile (1/2 Mile scaled)

Option C:

800m Run

10rds of :

5 Pullups

10 Pushups

15 Squats

800m Run

Option D:

Partner Murph - Split Reps and run as desired with you and your partner

Run 1 Mile

100 Pull-Ups (Scale to Ring Rows or Jumping Pullups)

200 Push-ups

300 Air Squats

Run 1 Mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


WORKOUT OF THE DAY, NOVEMBER 22ND 2017

November 22, 2017 | LAHAINA CROSSFIT

STRENGTH:

EMOM 10

20 Double Unders

1 Clean and Jerk  *BeachFit will do 10 Swings + 5 Push Ups

*Build in weight on Clean and Jerks across the 10 minutes. 

**If not doing the Jerk, complete a 2nd Clean

At the 14:00, complete

WOD:

#running grace

400m Run

10 Clean and Jerks (135/95lbs)

400m Run 10 Clean and Jerks (135/95lbs)

10 Clean and Jerks (135/95lbs)

400m Run

10 Clean and Jerks (135/95lbs)


WORKOUT OF THE DAY, NOVEMBER 21ST 2017

November 21, 2017 | LAHAINA CROSSFIT

WOD:

#run it  (30 min Cap)

30 Push Press (95/65lbs) **Should be something that you could do 20 plus reps with fresh

200m Row or Run

15 Toes To Bar  *BeachFit will do Hanging Knee Raises or Weighted Ab Mat Sit Ups

200m Row or Run

24 Push Press

200m Row or Run

12 Toes to Bar

200m Row or Run

18 Push Press

200m Row or Run

9 Toes to Bar

200m or Run

12 Push Press 

200m Row or Run

6 Toes to Bar

Immediatley after finishing the last Toe to Bar....

800m Run

CASHOUT:

10-8-6-4

Bench Press 

 


WORKOUT OF THE DAY, NOVEMBER 20TH 2017

November 20, 2017 | LAHAINA CROSSFIT

"I welcome you to the community of people who have decided that easy will no longer suffice"  Love our Lahaina CrossFit Ohana!

Don't forget Lauren C.  (DPT) will be onsite tomorrow morning from 6:45am to 9:45 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 (There...baacckk!!)

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%

BeachFit will do:

12 Min EMOM

Min 1: Assault Bike 10/7 Cal

Min 2:  8 Goblet Squats + 8 Hollow Rocks  or :10 sec hollow hold

WOD:

#humpty dance (15 min Cap)

3 Rounds for time:

10 Power Snatch (115/75lbs) Rx+135/95lbs

20 Box Over Jumps (24/20)

30 Wall Balls (20/14lbs)

BeachFit will do:

3rds of

20 Plate Ground to Overhead

20 Box Over Jumps

30 Wall Balls