WORKOUT OF THE DAY, AUGUST 17TH 2018

August 16, 2018 | LAHAINA CROSSFIT

STRENGTH:

6 Sets of 2 Pausing Overhead Squats  *Scale to Front Squats if needed or do BeachFit

Set #1 – 2 Reps @ 50% of 1RM

Set #2 – 2 Reps @ 55% of 1RM

Set #3 – 2 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 2 Reps @ 75% of 1RM

*BeachFit will do:

AMRAP 10

10 Cal Row

10 Plate Ground to Overhead with Plate

5 Burpees

WOD:

#Nancy

5 Rounds for Time:

400m Run

15 Overhead Squats (95/65)  *Scale to lighter load Overhead Squat or Front Squats 

CASHOUT:

#front rack kb carry

3 sets of 100m

Rest as needed. Choose load

 

 


WORKOUT OF THE DAY, AUGUST 16TH 2018

August 15, 2018 | LAHAINA CROSSFIT

WOD:

#work it

EMOM 24

Min 1: 200m Run

Min 2: 10 DB Power Cleans (50/35lbs)

Min 3:  20 Ab Mat Sit Ups

Min 4: 14 DB Reverse Lunges - DB's at side (50/35lbs)

CASHOUT:

3 continuous rounds (4:30 min)

:30 Plank

:30 R Plank

:30 L Plank


WORKOUT OF THE DAY, AUGUST 15TH 2018

August 14, 2018 | LAHAINA CROSSFIT

WOD:

#half bad

AMRAP 18:

20 Deadlifts 155/105  (Rx+185/135)

15 CTB Pull-Ups  *Scale to Pullups/Banded Pullups or Ring Rows with second pause at top

20/15 Calorie Assault Bike or Row

15 CTB Pull-Ups

CASHOUT:

#midline

3 “Giant Sets”:

20 Weighted Ab mat Sit Ups (Rx+GHD Sit-Ups)

20 Barbell Good Mornings (Rx+Weighted Hip Extensions)

20 Glute Bridges

Rest 2:00 between.


WORKOUT OF THE DAY, AUGUST 14TH 2018

August 14, 2018 | LAHAINA CROSSFIT

STRENGTH:

#push press

5 sets of 3

Set #1 – 70% of 1RM

Set #2 – 74% of 1RM

Set #3 – 78% of 1RM

Sets #4 + 5 – 80% – 90% of 1RM

BeachFit will do:

AMRAP 10

10 Cal Bike

10 KB Swings

10 Ab Mat Sit Ups

WOD:

#sky hook

3 Rounds:

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

20 Front Squats

20 Push Presses

BeachFit will do:

3 Rounds

20 DB Hang Power Clean

20 DB Front Squats

20 DB Push Presses

 


WORKOUT OF THE DAY, AUGUST 13TH 2018

August 13, 2018 | LAHAINA CROSSFIT

WOD:

#country mile

For Time:

1 Mile Run

50 Wallballs (20/14) *Females to a 9′ Target

40 Box Jumps (24/20)

30 Barbell-Facing Burpees

20 Power Snatches (135/95)  *BeachFit Plate Ground to Overhead

CASHOUT:

#power snatch technique

On the Minute x 8:

3-Position Power Snatch

Looking stay above parallel here in our power snatch technique work so that we can focus purely on bar positions.

On the three position power snatch, we have three repetitions per complex:

1) High Hang (Pockets)
2) Knee Level (Often called “hang”)
3) Floor

Minutes 1+2 – 55% of 1RM Snatch

Minute 3 – Rest

Minutes 4+5 – 60% of 1RM Snatch

Minute 6 – Rest

Minutes 7+8 – 65% of 1RM Snatch


WORKOUT OF THE DAY, AUGUST 10TH 2018

August 10, 2018 | LAHAINA CROSSFIT

STRENGTH:

#deadlift

Build to a 7RM Deadlift

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. Aiming somewhere between 77-82% for our 7RM. 

WOD:

#free fall

AMRAP 20:

200 Meter Run

20/15 Calorie Row

20 DB Snatches (50/35lbs)

20 Wallballs (20/14) *Females 9′ Target

CASHOUT:

#bench press

Build to a 7RM Deadlift

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. Aiming somewhere between 77-82% for our 7 RM.

 

 


WORKOUT OF THE DAY, AUGUST 9TH 2018

August 8, 2018 | LAHAINA CROSSFIT

WOD:

#just move thursday

AMRAP 30

20 Cal Bike/Row/Ski Erg

20 Suitecase Deadlifts (10 each side) (70/53lbs)

20 KB Swings (70/53lbs)

15 Hand Release Pushups

10 Jumping Alternating Split Lunges per leg

10 Vups or Dead Bugs (Rx+GHD)

CASHOUT:

1-3 rounds

30 Banded Tricep Pushdowns

15 Barbell Curls

 


WOROUT OF THE DAY, AUGUST 8TH 2018

August 7, 2018 | LAHAINA CROSSFIT

STRENGTH WOD:

#big clean complex

Video Demonstration – Click Here

With a running clock, 5 Rounds..

1 “Big Clean Complex” every 5:00

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Sets are to be started on the 0:00, 5:00, 10:00, 10:00, and 15:00. Any time remaining inside those windows after completion is rest. Score is the heaviest completed “Big Clean Complex”.

BeachFit will do:

AMRAP 15

3 KB Deadlifts + 3 KB Plyo Squat + 3 KB Swing +3 KB Goblet + 3 KB Press

3 Cal Assault Bike

Each Round go up 3 Calories on the Bike

WOD:

#odd ball (20min)

*Scale runs as needed

For Time:

600 Meter Run

400m Wreckbag Carry (50/35) or 30/20 Wall Ball

200 Meter KB Farmers Carry (53’s/35’s)

400m Wreckbag Carry (50/35) or 30/20 Wall Ball

600 Meter Run

 


WORKOUT OF THE DAY, AUGUST 7TH 2018

August 7, 2018 | LAHAINA CROSSFIT

WOD:

#lead foot

AMRAP 4:

27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes 

AMRAP 4:

21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes 

AMRAP 4:

15/9 Calorie Row
15 Burpees
15 Pull-ups

**While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. 

CASHOUT:

AMRAP 5 - Handstand Pushups

Then....

10 Minute Recovery Ski Erg or Bike

On the 2:00, 4:00, 6:00, 8:00:

Max Effort L-Sit Hold

 


WORKOUT OF THE DAY, AUGUST 6TH 2018

August 6, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squat

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 1 Rep @ 75% of 1RM

Continue to climb with singles until we reach our target attempt for the day. Percentage goals will naturally vary significantly between athletes, with a good place to aim being between 84-90%. 

#front rack reverse lunges

2 Sets of 20 Reps @ 40% of 1RM Front Squat

Rest as needed between sets.

BeachFit will do:

AMRAP 15 

250m Row

12 Pushups

WOD:

#thin air

4 Rounds:

50 Double-Unders

35 AbMat Sit-Ups

20/14 Calorie Assault Bike


WORKOUT OF THE DAY, AUGUST 3RD 2018

August 3, 2018 | LAHAINA CROSSFIT

STRENGTH: (25 min for both Strength)

#front squats

5 Rep Max

Set #1 – 5 Reps @ 50% of 1RM

Set #2 – 3 Reps @ 55% of 1RM

Set #3 – 3 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 1 Rep @ 75% of 1RM

Set #7 – 1 Rep @ 80% of 1RM

Continue to climb with singles (or at most doubles) up to our target 5-rep weight, followed by our attempt.

#deadlift

Build to a heavy set of 10 Reps 

For rough percentages, the general area of 65-70%. A challenging set of 10 repetitions, but without question doable.

BeachFit will do:

AMRAP 18

18 Sit Ups

12 Ply Squats (Add DB or KB if desired 25/15lb)

6 Pushups

Driveway Run

WOD:

#captain insano 

3 Rounds:

20 Deadlifts (155/105) (Rx+245/165)  *BeachFit DB Deadlift

15/12 Calorie Assault Bike   *15/12 Cal Row if Bikes full

20 Hang DB Reverse Lunges (50’s/35’s) *10 Each Leg

15/12 Calorie Assault Bike

CASHOUT:

#body armor

2-3 “Giant Sets”:

9 Barbell Bench Presses (Approx 60-70%)

18 GHD Sit-Ups

36 Band Pull-Aparts (Video)

Rest 2:00 between sets.


WORKOUT OF THE DAY, AUGUST 2ND 2018

August 2, 2018 | LAHAINA CROSSFIT

WOD:

#just move

EMOM 24

Min 1: 200m Run 

Min 2: 5-10 Strict Pullups Rx+Chest to Bar

*If Scaling to Ring Rows complete 10 Ring Rows with a second pause at top

Min 3: 10-15 Box Over Jumps (24/20)

Min 4: :20 Superman + :20 Plank  (Rx+ GHD Superman Hold + GHD Hollow Hold)

CASHOUT:

12-10-8-8

DB Curl to Shoulder press


WORKOUT OF THE DAY, AUGUST 1ST 2018

August 1, 2018 | LAHAINA CROSSFIT

STRENGTH:

#overhead squats (10 min)

5 sets of 2

Set #1 – 2 Pausing Reps @ 40% of 1RM OHS

Set #2 – 2 Pausing Reps @ 45% of 1RM OHS

Set #3 – 2 Pausing Reps @ 50% of 1RM OHS

Set #4 – 2 Pausing Reps @ 55% of 1RM OHS

Set #5 – 2 Pausing Reps @ 60% of 1RM OHS

BeachFit will do:

AMRAP 10

5 Ring Rows

7 Pushups

9 Air Squats (Can use KB if desired)

11 Cal Bike

WOD:

#Hot Sauce

AMRAP 3: 

21/15 Calorie Row 
21 Lateral Bar Burpees 
Max Overhead Squats (75/55) *Scale to Front Squats **BeachFit will do KB Goblet Squats

rest 3 minutes 

AMRAP 3: 
18/13 Calorie Row 
18 Lateral Bar Burpees 
Max Overhead Squats (95/65) 

rest 3 minutes 

AMRAP 3: 
15/11 Calorie Row 
15 Lateral Bar Burpees 
Max Overhead Squats (115/80) 

rest 3 minutes 

AMRAP 3: 
12/9 Calorie Row 
12 Lateral Bar Burpees 
Max Overhead Squats (135/95)


WORKOUT OF THE DAY, JULY 31ST 2018

July 30, 2018 | LAHAINA CROSSFIT

WOD:

#jump city

For Time: 

1 Round:

800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95lbs) (Rx+155/105)  *BeachFit will do DB Hang Power Cleans  

2 Rounds:

400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95lbs) (Rx+155/105)

3 Rounds:

200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95lbs) (Rx+155/105)

CASHOUT:

#midline

3:00 DBall Hold (100/70)

If we do not have access to a DBall,  holding a 70/53# kettlebell by the horns directly in front of the chest is a suitable modification.

Then...

1-3 Sets:
25 AbMat Sit-Ups
25 V-Ups
25 Flutter Kicks (4-Count)
Rest 1:00 between sets.

#handstand pushup 

5 Unbroken Sets of 30% of Max Set

Rest 2:00

3 Unbroken Sets of 30% of Max Set

Rest 1:001 Set for Max Unbroken Strict HSPU

This same progression can be applied to pike pushups, regular pushups to the floor, or even dumbbell strict presses.

 

 


WORKOUT OF THE DAY, JULY 30TH 2018

July 30, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squats

On the Minute x 12 (3 Rounds):

Minute #1 – 3 Reps @ 80% of 1RM

Minute #2 – 2 Reps @ 85% of 1RM

Minute #3 – 1 Rep @ 90% of 1RM

Minute #4 – Rest

After all three waves, complete:

1 Set of 7 @ 75% of 1RM

BeachFit will do:

AMRAP 12:
3 Calorie Bike
3 Kettlebell Swings (53/35)
6 Calorie Bike
6 Kettlebell Swings (53/35)
9 Calorie Bike
9 Kettlebell Swings (53/35)

Climb by (3) reps per round

#front rack reverse lunges

Set #1 – 12 Reps @ 50% of 1RM Front Squat

Set #2 – 12 Reps @ 55% of 1RM Front Squat

BeachFit will do:  

KB Goblet Lunges

WOD:

#randy

75 Power Snatches (75/55)

Stimulus wise, we are looking for a light and fast barbell that we are always completing 7+ reps on in each set.

Beachfit will do:

100 Plate Ground to Overhead (45/35)


WORKOUT OF THE DAY, JULY 28TH 2018

July 28, 2018 | LAHAINA CROSSFIT

WOD:

#barb wired

4 Rounds for time:

400m Run

20 Pullups

30 Pushups

40 Ab Mat Sit Ups

50 Air Squats

*Complete as Individual 

**Complete with Partner.  Run together.  Then share reps

***Complete with Partner. Run together.  Double Reps and share

 


WORKOUT OF THE DAY, JULY 27TH 2018

July 27, 2018 | LAHAINA CROSSFIT

STRENGTH:

#front squats

Set #1 – 1 Rep @ 65% of 1RM Front Squat

Set #2 – 1 Rep @ 68% of 1RM Front Squat

Set #3 – 1 Rep @ 71% of 1RM Front Squat

Set #4 – 1 Rep @ 74% of 1RM Front Squat

Set #5 – 1 Rep @ 77% of 1RM Front Squat

Set #6 – 1 Rep @ 80% of 1RM Front Squat

Sets #7, 8, 9, 10 – Build to a heavy single for the day. Intentions are not to build to a max, but a challenging heavy single.

BeachFit will do:  

AMRAP 10

100 Farmer Carry (Drive and Back)

10/8 Cal Bike

:30 Plank 

WOD:

#macho man emom

EMOM 21

Min 1:  1 "Macho Man" Complex of - 3 Power Cleans + 3 Front Squats + 3 Push Jerk  (135/95)*  BeachFit will do KB Power Cleans + KB Goblet Squats + KB Overhead Press

Min 2:  15 KB Swings (70/53lbs)

Min 3:  200m Run (200m Row if big class) *Scale to Drive Run

*If desired go up in weight after rounds 2, 4, and 6 on complex


WORKOUT OF THE DAY, JULY 26TH 2018

July 26, 2018 | LAHAINA CROSSFIT

WOD:

#mainsite fun

10 1-minute rounds of:

25 squats

Max reps of Clean and Jerks (155/105; Scale to 135/95 or 95/65)

**BeachFit will do Max Reps Plate Ground to Overhead (55/45lbs)

Rest 2 minutes between rounds.

Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

 

 

 

 


WORKOUT OF THE DAY, JULY 25TH 2018

July 25, 2018 | LAHAINA CROSSFIT

WOD:

#firestorm

3 Rounds:

7 Hang Squat Snatches (75/55)  *Scale to Hang Squat Clean **BeachFit will do KB Tators
7 Box Jump Overs (24″/20″)

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

3 Rounds:

7 Hang Squat Snatches (75/55)
7 Box Jump Overs (24″/20″)

Directly into… 50/35 Calorie Row (35/25 Cal Bike)

3 Rounds:

7 Hang Squat Snatches (75/55)
7 Box Jump Overs (24″/20″)

CASHOUT:

2 Sets:

Max Effort L-Sit Hold (on parallettes or box)  Scale to Hollow Body Hold
Rest 1:00 between

Followed by:

4:30 Plank*

Every 30s, rotate positions.

Position 1 – Elbow plank (belly facing floor)
Position 2 – Side plank (left)
Position 3 – Side plank (right)

 


WORKOUT OF THE DAY, JULY 24TH 2018

July 23, 2018 | LAHAINA CROSSFIT

STRENGTH: (15 min)

#deadlift 

Build to a Heavy Set of 8

BeachFit will do:

AMRAP 12

:20 Plank

10 Single KB Deadlift

5 Cal Bike

WOD:

#napalm (22 Min Cap)

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2 Rounds For Time:

10 Bar Muscle-ups  (Scale to Pullups or Ring Rows +10 Bench Dips)

20 Bar-Facing Burpees

30 Deadlifts (225/155)  *BeachFit will do Double KB Deadlifts

40 Wallballs (30/20)

CASHOUT:

Strict Handstand Push-ups 

7 Rounds, Not For Time:

35 Unbroken Double-Unders (Rx+50 DU) + 30% of Strict Handstand Push-ups

*Scale to pike pushups, regular pushups to the floor, or dumbbell strict presses.  Scale to 70 Single Unders