WORKOUT OF THE DAY, NOVEMBER 21st 2019

November 20, 2019 | LAHAINA CROSSFIT

WOD:

#friendzone

Teams of 2:

AMRAP 20: 

Max Calorie Assault Bike or Bike Erg

Station 1: 

Assault Bike or Erg

Station 2: 

10 Burpees
200 Foot Farmers Carry (70’s/50) 

Ex:  Athlete 1 completes as many calories as possible.  Athlete 2 completes 12 Burpees + 200ft Farmers Carry. Switch. Continue in this fashion for 20 minutes.

CASHOUT:

1-3 Rounds:

7 Single Arm DB Bench Press (Press both DB's up, Then alternate Press L, while R locked out.  Switch.  Complete 7 on each side)

7 DB Bent Over Rows (7 Right, 7 Left)

1-2 Rounds:

8 DB Curls + 8 Hammer Curls + Max Skull Crushers (25/15lbs)

 

 


WORKOUT OF THE DAY, NOVEMBER 20TH 2019

November 19, 2019 | LAHAINA CROSSFIT

STRENGTH:

#overhead squats 

Every :90 seconds for 7:30 minutes

5 Sets of 1 

*10 Second Pause in Bottom 

Set 1: 50% of 1RM Overhead Squat

Set 2: 55% of 1RM Overhead Squat

Set 3: 60% of 1RM Overhead Squat

Sets 4-5: Build to a Heavy

*Scale to Front Squat if unable to safely perform the Overhead Squat

BeachFit will do:

Every :90 Seconds for 5 Rounds

:10 Second Pause in Bottom Goblet Squat, DB Front Squat (or no weight) 

:10 Hollow Body

:10 Superman

WOD:

#double jointed

AMRAP 16:

15 Overhead Squats (95/65) *Scale to Front squat

30 Double Unders (Scale to 45 single unders or :30 practice DU)

15 Deadlifts (95/65)

30 Double Unders

BeachFit will do:

AMRAP 16:

15 DB Front Squats

30 Double Unders (Scale to 45 single unders or :30 practice DU)

15 DB Deadlifts 

30 Double Unders

CASHOUT:

1-3 "Giant Sets":

30 GHD Sit-Ups  (Scale to V-Ups)

15 Double Kettlebell Deadlifts

50' Double Kettlebell Front Rack Walking Lunge

Rest 2:00 between sets.


WORKOUT OF THE DAY, NOVEMBER 19TH 2019

November 19, 2019 | LAHAINA CROSSFIT

WOD:

#seahorse (35 min Cap)

3 Rounds:

1,600 Meter Bike Erg (40/30 Cal Assault Bike)

800 Meter Row

400 Meter Run*

20 Burpee Box Jump Overs (24/20)

*If unable to run, increase the bike or row distances to accommodate:

Assault or Echo Bike: Increase by 28/20 Calories

Bike Erg: Increase By 800 Meters

Calories Row: Increase by 500 Meters

Ski Erg 400m 

CASHOUT:

4 Giant Sets

10 Horizontal Ring Rows (Rx+ Feet on box) 

:10-:20 Second Ring Support Hold (Scale to Plank Hold 30-45 sec)

 

 


WORKOUT OF THE DAY, NOVEMBER 18TH 2019

November 17, 2019 | LAHAINA CROSSFIT

STRENGTH:

#oly complex

On the 2:00 x 5 Sets:

3 Power Cleans
3 Front Squats
3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk 
Set 2: 65% of 1RM Clean and Jerk 
Set 3: 70% of 1RM Clean and Jerk 
Sets 4-5: Build to a Heavy

BeachFit will do:

3 DB Power Cleans

3 DB Front Squats

3 Push Jerks

:15 Plank

WOD:

#randy savage

AMRAP 12:

3 Rounds of "Macho Man" (135/95)

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

1 Round of "Macho Man": 

3 Power Cleans
3 Front Squats
3 Push Jerks

CASHOUT:

#body armor

1-3 Sets

3 Giant Sets:

10 Dumbbell Bench Press

25 Banded Pull-Aparts

10 Dumbell Stiff Legged Deadlifts

25 AbMat Sit-ups


WORKOUT OF THE DAY, NOVEMBER 15TH 2019

November 14, 2019 | LAHAINA CROSSFIT

STRENGTH:

#power clean

On the 1:30 x 7 Sets:

30 Double-Unders (Yes we did DU Thursday too, can do 20 Mountain Climbers or 20 Jumping Jacks)

3-Position Power Clean*

*3-Position Clean:

1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

Set #1 - 50% of estimated 1RM Power Clean
Set #2 - 53%
Set #3 - 56%
Set #4 - 69%
Set #5 - 62%
Set #6 - 65%
Set #7 - 68%

BeachFit will do:

30 Double-Unders/Single Unders (Yes we did DU Thursday too, can do 20 Mountain Climbers or 20 Jumping Jacks)

3 KB Deadlift

3 KB Swings

3 KB Squats (Or Lunges 3 per leg)

WOD:

#powerbar

AMRAP 12: 

9 Strict Pull-Ups (Scale to banded strict, or reduce number)

12 Hang Power Cleans (135/95) (Scale to 115/75 or something can rep 20+ unbroken if needed)

9 Strict Handstand Pushups (Looking for Strict work here..if need to scale to 7-5 or 3 do so)

21 Deadlifts (135/95)

BeachFit (Non Barbell Version)

AMRAP 12

9 Ring Rows

12 DB Hang Cleans (35/20)

9 Hand Release Pushups or Inverted HSPU

12 DB Deadlifts (35/20)


WORKOUT OF THE DAY, NOVEMBER 14TH 2019

November 14, 2019 | LAHAINA CROSSFIT

WOD:

#Devilish Annie on the Run

50 Double Unders *Double Reps for Single Unders  *Ski Erg 10 Cal

50 Ab Mat Sit Ups

10 Single Arm Devil Press (5 Right, 5 Left) 35/20lbs Rx+50/35lbs

400m Run

40 Double Unders *Double Reps for Single Unders  *Ski Erg 8 Cal

40 Ab Mat Sit Ups

8 Single Arm Devil Press  (4 Right, 4 Left)

400m Run

30 Double Unders *Double Reps for Single Unders  *Ski Erg 6 Cal

30 Ab Mat Sit Ups

6 Single Arm Devil Press  (3 Right, 3 Left)

400m Run

20 Double Unders *Double Reps for Single Unders  *Ski Erg 4 Cal

20 Ab Mat Sit Ups

4 Single Arm Devil Press  (2 Right, 2 Left)

400m Run

10 Double Unders *Double Reps for Single Unders  *Ski Erg 2 Cal

10 Ab Mat Sit Ups

2 Single Arm Devil Press  (1 Right, 1 Left)

400m Run

CASHOUT:

1-2 Rounds

50 Banded Pullaparts

50 Banded Pressdowns

50 Banded Hammer Curls

 


WORKOUT OF THE DAY, NOVEMBER 13TH 2109

November 12, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squat

On the 1:30 x 6 Sets: 

1 Pausing Back Squat (3 Seconds in bottom) 
1 Back Squat 

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

BeachFit will do:

5 Air Squats + :10 Squat Hold + :15 Plank Hold  *Hold KB in Front Rack if Desired for Squats

WOD:

#step aerobics

3 Rounds For Time: 

30/24 Calorie Assault Bike  (43/37 Cal Row)

20 Single DB Box Step-Ups (24"/20")  (50/35lbs)

10 Squat Cleans (135/95) *BeachFit will do DB Squat Cleans or KB Squat Clean

 

 


WORKOUT OF THE DAY, NOVEMBER 12TH 2019

November 11, 2019 | LAHAINA CROSSFIT

WOD:

#piggyback

Teams of 2

12 Rounds For Time:  

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell 

12 x 10 Meter Shuttle Run 

Switch After Fully Completed Rounds (6 Each)

In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

CASHOUT:

#body armor

3 Supersets:

10 Dumbbell Incline Bench Press
35 Low Banded Rows

Rest 2 Minutes Between Sets


WORKOUT OF THE DAY, NOVEMBER 11TH 2019

November 10, 2019 | LAHAINA CROSSFIT

Happy Veterans Day! Thanks to all those that have served in our Armed Forces.  

How did CrossFit Open WOD 20.5 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 3pm Local Hawaii time.  

WOD:

#jack

AMRAP 20

10 Push Press (115/75lbs) *Weight you could do 21+ times fress **BeachFit will do DB Push Press 

10 KB Swings (53/35lbs)

10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

 

 


WORKOUT OF THE DAY, NOVEMBER 9TH 2019

November 8, 2019 | LAHAINA CROSSFIT

20.5 is HERE!!  
 
Aloha! The announced Open WOD 20.5 from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:20 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#20.5  (20 Min Cap)

For time, partitioned any way:

40 muscle-ups *Scale to Chin over Bar Pullups

80-cal. row

120 wall-ball shots 

 


WORKOUT OF THE DAY, NOVEMBER 7TH 2019

November 6, 2019 | LAHAINA CROSSFIT

Aloha! The announced Open WOD 20.5 from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:20 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#pregame

15-12-9

Row, Assault Bike, Ski Erg or Erg Bike Calories

200m Run (If no like run, choose another machine for same calorie

Ex: 15 Cal "Machine" 200m Run, 12 Cal "Machine" 200m Run, 9 Cal "Machine" 200m Run  OR 15 Cal "Machine" , 15 Cal "Different Machine", 12 Cal "Machine", 12 Cal "Different Machine", 9 Cal "Machine" 9 Cal "Different Machine"

Into..

4 Rounds:

5 Strict Pull-Ups  (Scale to Ring Row with 2 second pause at top or Pullups)

10 Air Squats  (Rx+ KB Goblet Squats)

15 AbMat Sit-Ups

Into…

4 Rounds:

5 KB Deadlift Middle, 5 KB Suitcase Deadlift Right, 5 KB  Suitcase Deadlift Left

10 Alternating Lunges or Jumping Split Lunges (R/L=2)

15 KB Swings (70/53lbs)

Into…

15-12-9

Row, Assault Bike, Ski Erg or Erg Bike Calories

200m Run (If no like run, choose another machine for same calorie

CASHOUT:

Foam Roll/Lacrosse Ball...Get ready for 20.5!!

 


WORKOUT OF THE DAY, NOVEMBER 6TH 2019

November 5, 2019 | LAHAINA CROSSFIT

WOD:

#fitnessmash

3 Rounds:

75 Double-Unders (Scale to 150 Singles)

10 Devil Press (35/20lbs) Rx+50/35lbs

400m Run, then...

3 Rounds:

21/15 Calorie Row, Erg Bike or Ski  (Assault Bike 15/12 Cal)

21 Thrusters (75/55)  (BeachFit/Scale to DB Thrusters 35/20)

CASHOUT:

200m Single Arm Farmer Carry R *Choose load 35-53lbs

:30 Plank

200m Single Arm Farmer Carry L

:30 Plank

 

 



WORKOUT OF THE DAY, NOVEMBER 5TH 2019

November 5, 2019 | LAHAINA CROSSFIT

WOD:

#highnoon

AMRAP 12:

12 Power Snatches (95/65)  *Beachfit will do Plate Ground to Overhead

12 Push-ups 

12 Chest to Bar Pull-ups *BeachFit will do Ring Rows

"Rx+High Noon"

5 Rounds, resting 1:00 between:

15/12 Calorie Row

9 Overhead Squats (95/65)

3 Bar Muscle-Ups

STRENGTH:

#bodyarmor

4 Sets:

7 Tempo Kettlebell Deadlifts - tempo only down. With two kettlebells, a regular deadlift, followed by a 5s negative to the floor.

7 Barbell Bench Press - Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken

Then..

4 sets 

7 Temp Good Mornings -this is a tempo only down. Holding a barbell across back, it is a regular speed up, and tempo 5s negative down.  Rx+Weighted Hip Extensions

 


WORKOUT OF THE DAY, NOVEMBER 4TH 2019

November 3, 2019 | LAHAINA CROSSFIT

How did CrossFit Open WOD 20.4 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 3pm Local Hawaii time.  

STRENGTH:

#front squats

Every :90 Seconds for 9 minutes:

Set #1 - 3 Reps @ 80%

Set #2 - 1 Rep @ 83%

Set #3 - 3 Reps @ 80%

Set #4 - 1 Rep @ 86%

Set #5 - 3 Reps @ 80%

Set #6 - 1 Rep @ 89%

BeachFit will do:

Every :90 for 9 minutes: 10 Alternating Goblet Lunges + :15 Hollow Hold  

WOD:

#mrclean

3 Rounds, resting 1:00 between:

24/18 Calorie Row, Bike, Ski Erg  (Assault Bike 18/14 )

12 Front Squats (155/105)  *Something we could cycle 15+ fresh

8 Single Arm Dumbbell Hang Clean and Jerks (70/50) *Choose a heavier but manageable load, something could do 10+ reps unbroken

*Looking to push our intensity on each round knowing we have a minute rest in between

BeachFit will do:

3 Rounds, resting 1:00 between:

24/18 Calorie Row, Bike, Ski Erg  (Assault Bike 18/14 )

12 DB Goblet Squats (70/50)

8 Single Arm Dumbbell Hang Clean and Jerks (70/50)

CASHOUT:

#openseason

AMRAP 5:

70/50 Calorie Row
Max Wallballs (20/14)


WORKOUT OF THE DAY, NOVEMBER 1ST 2019

October 31, 2019 | LAHAINA CROSSFIT

Aloha! The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:20 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  With 20.4 being 20 minutes long we are going to try and run bigger heats as well.
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#20.4

For Time - 20 Min Cap

30 Box Jumps

15 Clean and Jerks (65/95lb)

30 Box Jumps

15 Clean and Jerks (85/135lb)

30 Box Jumps

10 Clean and Jerks (115/185lb)

30 Single Leg Squats  *Scaled Med Ball Step Ups

10 Clean and Jerks (145/225lb)

30 Single Leg Squats  *Scaled Med Ball Step Ups

5 Clean and Jerks 9175/275lb)

30 Single Leg Squats  *Scaled Med Ball Step Ups

5 Clean and Jerks (205/315lb)

Scaled Version and a BeachFit version will be posted at the gym tomorrow with different weights,etc. 

 


WORKOUT OF THE DAY, OCTOBER 31ST 2019

October 31, 2019 | LAHAINA CROSSFIT

Have a safe and Happy Halloween!  

Reminder: There will be No Evening classes on Thursday night! 

WOD:

#monstermash

EMOM 25

Min 1: 14 DB Hang Clean and Jerks (50/35lbs) *7 Right/7 Left

Min 2:  :40 Plank

Min 3:  200m Run (Scale to 150m)

Min 4: 12-15 Burpees

Min 5:  Rest

CASHOUT:

2-3 Rounds

10-15 Barbell Curls

10-15 Barbell Skull Crushers 

 

 

 


WORKOUT OF THE DAY, OCTOBER 30TH 2019

October 29, 2019 | LAHAINA CROSSFIT

WOD:

#tri sprint interval v.3

5 Rounds: 

AMRAP 4:

30 Shuttle Runs (10 Meters) 

20/15 Calorie Assault Bike or 30/21 Cal Row

Max KB Swings (70/53lbs)

Rest 4 Minutes Between Rounds

CASHOUT:

1-3 Rounds

12-15 Single Arm DB Bench Press (Each Arm)

10 Single Arm DB Row (Each Arm)


WORKOUT OF THE DAY, OCTOBER 29TH 2019

October 29, 2019 | LAHAINA CROSSFIT

STRENGTH:

#lactic training threshold

On the 3:00 x 5 Rounds:

9 Burpee Box Jump Overs (24"/20")

12/9 Calorie Assault Bike (15/12 Cal Row)

*Aim here is to train our upper limit power. There is purposefully a significant amount of time between rounds to recover

WOD:

#Bruiser

AMRAP 12:

15 Push Jerks (115/85) *BeachFit will do DB's 50/35lbs

30 Air Squats

60 Double Unders  (120 Singles or 15/12 Ski Erg)

Bruiser Rx+ Version:

#Bruiser

3 Rounds:

60 Double-Unders

30 Air Squats

10 Push Jerks (185/135lbs)

 

 


WORKOUT OF THE DAY, OCTOBER 28TH 2019

October 27, 2019 | LAHAINA CROSSFIT

Schedule Update:  There will be NO EVENING classes (4 and 5pm) on Thursday October 31st. Have a safe Halloween. 

How did CrossFit Open WOD 20.3 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 2pm Local Hawaii time.  

STRENGTH:

#clean/gymnasitcs emom

Alternating EMOM x 10:

Minute 1 - Work
Minute 2 - Rest

Minute 1:

Seconds 0-20 - Max Power Cleans (135/95) *BeachFit will do KB Swings

Seconds 20-30 - Rest

Seconds 30-60 - Max Ring Muscle-Ups  *Scale to Chest to Bar Pullups/Pullups and Bench Dips

WOD:

#jackquinn

For Time:

100/70 Calorie Row  (1200m Run, 75/50 Assault Bike)

... Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)


WORKOUT OF THE DAY, OCTOBER 25TH 2019

October 24, 2019 | LAHAINA CROSSFIT

CrossFit Open 2020
 
Aloha! The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#20.3 

For time:  (Time Cap 9 min)

21 deadlifts, 225/1555lbs

21 handstand push-ups

15 deadlifts, 225/155lbs

15 handstand push-ups

9 deadlifts, 225/155lbs

9 handstand push-ups

21 deadlifts, 315/205lbs

50-ft. handstand walk

15 deadlifts, 315/205lbs 

50-ft. handstand walk

9 deadlifts, 315/205lbs

50-ft. handstand walk

SCALED VERSION:

For time:

21 deadlifts, 135/95lbs.

21 hand-release push-ups

15 deadlifts, 135/95lbs

15 hand-release push-ups

9 deadlifts, 135/95lbs

9 hand-release push-ups

21 deadlifts, 185/135lbs

50-ft. bear crawl

15 deadlifts, 185/135lbs

50-ft. bear crawl

9 deadlifts, 185/135lbs

50-ft. bear crawl

**BeachFit will do Double KB Deadlifts 

CASHOUT:

#DB Fun

1-3 Rounds

8-10 Kneeling Hammer DB Curl (20/10)

8-12 Pushups on DBs

8-12 Kneeling Double Curl to Arnold Press

:30 Plank