WOD:

#no excuses

50 Calorie Row

40 Alternating Overhead Lunges  (75/55lbs) (*Scale is Plate Lunges/no weight lunges)

30 KB Swings (70/53)

20 Burpees

10 Bar Muscle-Ups (*Scale is 20 Pullups)

20 Burpees

30 KB Swings (70/53)

40 Althernating Overhead Lunges (75/55lbs)

50 Calorie Row

STRENGTH:

10-8-6-4-2

Strict Press

WOD:

#The Chief

Max rounds in 3 minutes of:

3 Power Cleans (135/95lbs)
6 Push-ups
9 Squats

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

CASHOUT:

10-1

Grass Hoppers (R/L=1)

Ring Dips (Box Dips)

COMPETITORS:

1. Snatch
A. 3×2 Snatch, climbing – drop from the top
B. 2×2 OHS from a rack

2. Barbell Conditioning
In teams of 3, complete:
A. In 7 mins complete the following Strict Presses:
50 reps at 115/80
50 reps at 135/95
AMRAP at 165/110

rest 3 minutes

B. In 7 mins complete the following Back Squats:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185

rest 3 minutes

C. In 7 mins complete the following Power Cleans:
50 reps at 155/105
50 reps at 205/145
AMRAP at 245/165

3. Midline Accessory Work
4 Giant sets of:
30 Calorie Row
20 GHDSU
10 Strict HSPU
A “Giant Set” means move from movement to movement with purpose. These ARE NOT for time, but don’t screw around between sets. Rest 2-3 minutes between rounds.

WOD:

#Over my head

10 Min AMRAP

2 Overhead Squats (95/65), 2 Box Jump Overs (24/20)
4 Overhead Squats (95/65), 4 Box Jump Overs (24/20)
6 Overhead Squats (95/65), 6 Box Jump Overs (24/20)
Continue pattern, adding 2 repetitions per round until time expires.

STRENGTH:

Clean and Jerk

Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

CASHOUT:

4×8 Front Rack Step ups

Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

COMPETITORS: 

5 Rounds NOT for Time
400m Run
50′ Handstand Walk

STRENGTH I:

2-3 Warm Up Sets, then 1×10 Back Squats (Approx 75% Percent)

We will be doing a modified version of the “Texas Method” for squats. Mondays are higher volume back squats (1-5 sets of 10), Wednesdays are Front Squats for moderate load and volume (3-5 sets of 3-5 reps), and we do heavy back squats on Fridays (10×1). The idea behind this progression is to maintain a linear progress on Fridays 10×1. Mondays and Tuesdays will vary in scheme and approach (across or climbing). Friday should always be across and 5-10 lbs heavier than you did the week before (aka Linear Progression).

STRENGTH II:

3x5 Deadlifts (Build up in weight)

WOD:

#Brody (15min Cap)

1000 Row
30 Deadlifts (225/155*) Approximately 60% of 1Rep Deadlift
50 Pull-Ups

**Scale will be

2rds of:

500m Row

15 Deadlifts

25 Ring Rows or Jumping Pullups or combo

COMPETITORS:

Snatch
3×1 Squat Snatch at 85%

WOD:

# Bonnie and Clyde

15 Min AMRAP

In Teams of 2, partion reps as needed with one partner working at a time

50 Double Unders

40 Ball Slams

30 KB Swings (53/35lbs) (70/53lbs)

20 Deadlifts (225/185lbs) (Rx+275/225)

Immediately after the 15 minutes, then

1200m Run (together)

WOD:

#Dr. Feelgood

3rds for time:

30 Hang Power Cleans (95/65lbs)

20 Toes to Bar (Scale 30 V-Ups)

30 Box Jumps (24/20)

STRENGTH:

Clean & Jerk
Every 1:30 Minutes x 10 rounds: 1 Clean and Jerk, 80-85%

CASHOUT:

25-20-15-10-5 Cal Row or Airdyne Cal (Rest 1:1)

COMPETITORS:

Snatch:
EMOMx10: 1 Snatch, 85-95%

Clean & Jerk
Every 2 Minutes x 10 rounds: 1 Clean and Jerk, 85-90%

Squat
EMOMx10: 1 Back Squat, across

20-Rep Benchmark
20RM Dead Lift

WOD:
3 Rounds:
30 HPC, 95/65
20 GHDSU
30 Box Jumps, 24/20

Rowing
50-40-30-20-10-20-30-40-50 Calorie Row, equal work:rest

Posterior Accessory Work
3×5 Glute Ham Raises
2×10 Single Leg RDL
1×30 Reverse Hypers or Banded Good mornings
60 Glute Bridges

WOD:

#Terrible Tabata

8 Rounds of 20 Seconds On, 10 Seconds Off:

Wallball Shots (20/14)

Double-Unders

Hang Power Cleans (95/65)

Battling Ropes

Perform all 8 intervals at the first station before rotating to the next.

STRENGTH:

EMOM for 10 min:  1 Back Squat, (Go up from last time we did this)

CASHOUT:

2×15 Close Grip Bench Press
2×20 Weighted Sit ups – feet anchored

WOD:

#Glen

30 Clean and Jerks (135/95) *Scale 115/75, 95/65lbs
1 Mile Run
10 Rope Climbs *Scale is King Kongs or 25 Pullups
1 Mile Run
100 Burpees

Scale this WOD to:

2rds of:

15 Clean and Jerks

800m Run

5 Rope Climbs

800m Run

50 Burpees

STRENGTH:

Back Squats

3 sets of 10 Reps (Go up from last weeks sets of 10)

COMPETITORS:

Clean and Jerk
(A) Build to a heavy single
(B) 2×2 @ 80% of today’s single

Gymnastics Conditioning
3 Sets:
5 Bar MU + 10 CTB + 15 Pull-Ups + 20 TTB
Goal is to go unbroken. Rest as needed between sets. Cut reps in half if needed.

WOD:

the day after

3rds for time:

500m Row
12 Deadlifts (225/185)
21 Box Jump Overs (24/20)

ROW/LIFTING STRENGTH:

EMOMx14

Odd: 12/10 Cal Row (Rx+15/10)
Even: 5 Hang Power Cleans, Build up

COMPETITORS:

1. Conditioning
3 RFT:
Row 500 Meters
12 DL (275/185)
12 Box Jump Overs (30/24)

2. Conditioning
4 RFT:
21 Cal Assault Bike
14 Kipping Deficit HSPU, 9/6″
7 DB Squat Cleans, 50/35

3. Conditioning
5 RFT:
6 Bench Press, 225/155
12 Double KB Russian KBS, 1.5/1-pood

**Be sure to come out to "The Fittest on the Valley" hosted by Maui CrossFit Extreme next Saturday 10/24.  Many of your Lahaina CrossFit Athletes will be throwing down with some of the valleys best!  OUR TIME IS NOW!!!**

STRENGTH:

Front Squats

5 X 3

OLY STRENGTH:

On the 2 minute x 10
1 Power Snatch + 1 Squat Snatch + 1 OHS (Scale Power Snatch +Power Snatch +OHS)

 WOD:

"Ab Tastic"

4 Rounds:

Minute 1 – 15 Abmat Sit-Ups (Rx+Anchor and add weight)
Minute 2 – 15 Kettle Bell Swings (70/53lbs)
Minute 3 – 30 Second Overhead Squat Hold (45/35) (Rx+Get with Coach and pick a weight)

COMPETITORS:

Snatch:
On the 2 minute x 10
1 Power Snatch + 1 Squat Snatch + 1 OHS

Snatch Accessory:
A.  3×2 Pausing Snatch Grip Deads – make these look like the first 2 pulls of a snatch. Pause at the knees for 3 full seconds on each rep. Dropping from the top is OK.
B.  3×2 Snatch Grip Push Press from behind the neck.

WOD:
50 OH Walking Lunge, 175/125
25 C2B Pull ups
50 Front Rack Walking Lunge, 175/125
25 C2B
50 Back Rack Walking Lunge, 175/125
25 C2B

Gymnastics Skill
Practice the following movements for 10-15 minutes
Free Standing Handstands
Free Standing HSPU
HS Walking

Squat
5×3 Front Squats

Row Conditioning
5x300m Row, 1 minute rest

WOD:

#charlie hustle

15min AMRAP

At 3.2.1..Go!, run to the drive (first cone) and back.  At 5:00 and 10:00 run to cone as well

10 Toes to Bar

15 Wall Balls (20/14lbs)

30 Double Unders (60 Singles)

CASHOUT:

Sprint to Star Noodle and back (Approx 300m). Rest 1:1 (Rest amount of time it took you to run.

Complete 2 more rounds

STRENGTH:
EMOMx10: 1 Back Squat, across (Go up from last week)

(Across=same challenging weight for all 10 rounds)

WOD:

#Clang and Bang

20 Min AMRAP

3 Power Cleans (155/105lbs) Rx+185/135lbs
3 Front Squats (155/105lbs) Rx+185/135lbs
3 Jerks (155/105lbs) Rx+185/135lbs

*Try and settle into "your" pace...try and complete a round every :30sec or 1min, or every :90sec

CASHOUT:

2rds

40 Plank Taps

30 Grasshoppers

20  Hollow Rocks

10 Super man pulse

COMPETITORS:

Snatch, Heavy
EMOMx5: 5 TnG Squat Snatches, across

Squat
EMOMx10: 1 Back Squat, across

Conditioning
AMRAP 20 of:
3 Power Cleans, 205/145
3 Front Squats, 205/145
3 Jerks, 205/145
There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop.

Skills
30 Strict Muscle ups for time (GHDSU, Hip or Back Ext. L-Sit, GHD holds, Weighted Sit ups, Good mornings, Single Leg RDL, Reverse hypers, Glute Ham Raises, Ring in/outs, Weighted Bridges)

Conditioning
5 RFT:
30m Prowler Push, 1.5xbodyweight
20 Wall Balls, 30/20
1 Rope Climb

#AIR FORCE WOD

For time:

20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65 (Scale Hang Power Cleans)
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65

**Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

STRENGTH:

4x10 Back Squats, Climbing

CASHOUT:

Up to 5rds
12 Second L-sit
12/10 Calorie Row (Rx+24/20+)

COMPETITORS:

SESSION ONE:
Snatch
3×1 Snatch at 90%
3×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch

Clean Jerk
EMOMx10:
Odd: 1 heavy Squat Clean
Even: 1 Heavy Split Jerk from a rack
Use the same weight for both lifts. After the clean, set the bar on jerk blocks or a rack. After the jerk, drop the bar to the floor

Squat
A. 4×10 Safety Bar Squats, Climbing – if you don’t have a safety bar do back squats.
B. 3×30 Reverse Hypers – if you don’t have a reverse hyper machine do 3×30 Weighted hip extensions

Gymnastic Pull Conditioning
21-18-15-12-9-6-3 unbroken C2B Pull ups for time

SESSION TWO:

#Air Force Wod
For Time:
20 Thrusters, 135/95
20 Sumo Deadlift High Pulls, 135/95
20 Jerks, 135/95
20 OHS, 135/95
20 Front Squats, 135/95
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

Midline/Rowing
5 rounds NOT for time
12 Second L-sit
24/20 Calorie Row

#rowing helen

3rds for time: (14min Cap)

400 Meter Row
21 KBS (53/35)
12 Pull ups

Rest 5 min, then

#something different

4rds for time:
Farmer Carry to Drive and Back (Heavy as possible)
10 Hand Release Pushups (Rx+Dynamic Pushups)
8 Weighted 24/20 Box Step Overs (53/35lbs)
6 1-arm DB Overhead Squats, 53/35lbs (3 reps/side)

COMPETITORS:

Conditioning
3 Rounds:
400 Meter Row
21 KBS (53/35)
12 Kipping HSPU

Odd Object Conditioning
5 RFT:
50′ unbroken Yoke Carry – you choose the weight
10 Hand Release Chest-Slapping Push ups
8 Weighted 24/20 Box Step Overs, 50/35
6 1-arm DB Overhead Squats, 50/35 (3 reps/side)

SESSION 2:
Plyometric Work
A. 2 attempts at a max vertical jump
B. 3 attempts at a max broad jump
C. 4 attempts at a max seated box jump with a vest, 20/14

Sprint Work
10x 40m Hill Sprints – these should be on a 12% grade or greater, or take you about 8 seconds, unlimited rest between sets.

50 Rep Benchmark
50 Strict HSPU for time

#powerful

15 Min AMRAP:

10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

STRENGTH:
Every minute for 12 minutes (12 rounds) complete:

1 Power Clean + 1 Squat Clean + 1 Front Squat

GYMNASTICS CASHOUT:

EMOMx10: 5 TO 10 Burpee Box Jumps, 24/20 (U PICK)

COMPETITORS:

Snatch
EMOMx5: 5 TnG Squat Snatches

Clean Complex
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

Squat
5×3 Front Squats

4. Rowing
A. 750m at below 10K Pace
:45 rest
B. 750m at exact same time as “A”
:45 rest
C. 750m faster than “A”
4 minute rest
D. 750m at exact same time as “A”
:45 rest
E. 750m at exact same time as “A”
:45 rest
F. 750m faster than “A”
-Learn how to pace with a hard effort on the rower.

SESSION 2:
Conditioning
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

Midline Conditioning
40 Cal Bike
30 GHDSU
20 Strict TTB
30 Cal Bike
20 GHDSU
10 Strict TTB
20 Cal Bike
10 GHDSU
5 Strict TTB

#one step forward

25 min AMRAP (With a Bro or Bro-ette)

(Split reps to where only 1 athlete is working at a time. Runs will be done together!)

20 Bent Over Barbell Rows (135/95lbs) *Scale KB Rows

30 Ab Mat Sit Ups (Rx+weighted)

40 Walking Lunges (Rx+ 45/25lb Plate Lunges)

200m Run

CASHOUT:

Bench Press 10-8-6-4-2

AirDyne  20-16-12-8-4

**Be sure to come cheer on all of your Lahaina CrossFit Athletes this weeked at the Fittest of the Valley competition!

STRENGTH:

EMOM for 10min: 1 Back Squat, across (Go up from last week)

#COOL J

27-21-15-9:

Calorie Row
Power Snatch (Rx 75/55lbs)

CASHOUT:

4×8 Front Rack Step ups, complete 8 reps on one side before switching

COMPETITORS:

Snatch
2×1 at 90%

Clean & Jerk
2×1 at 90%

Squat
EMOMx10: 1 Back Squat, across

20 Rep Benchmark
20 Rep max Push Press (Not Jerk)

Conditioning
27-21-15-9:
Calorie Row
Power Snatch, 75/55

Accessory Work
A. 4×8 Front Rack Step ups, complete 8 reps on one side before switching
B. 4×8 Single Leg RDL, complete 8 reps on one side before switching
C. 8 Legless Rope Climbs
D. 100 Strict Presses with 1 second pause overhead, 45/35

CONGRATS TO ALL WHO COMPETED AT THE FITTEST ON THE VALLEY AND THANK YOU TO OUR LCF FAMILY THAT SHOWED UP TO SUPPORT!  YOU ALL ROCK!!

WOD:

#The Ghost
6 Rounds for max reps of:

1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
*Record scores for all 18 sets

STRENGTH/OLY:
3×2 Power Clean, Work on keeping your feet under you. Drop from the top.

1 Squat Clean + 1 Front Squat + 1 Split Jerk Work up to a complex of:

STRENGTH:
2×10 Back Squat

COMPETITORS:

WOD:
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

Gymnastic Pushing:
“Strict JT”
21-15-9 of:
Strict HSPU
Strict Ring Dips
Push up

Conditioning
3 RFT:
24 Calorie Row
16 Calorie Bike
8 Thrusters, 165/115

SESSION TWO:
Snatch
A. 2×2 at 80%, drop from the top. Unlimited rest between sets.
B. 3 singles at 85%, unlimited rest
C. 2 singles at 90%
D. 2×2 Snatch Grip Push Jerks

Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

Squat
2×10 Back Squat

Midline Accessory Work
3×20 Weighted Abmat Sit ups – feet anchored

WOD:

#AFRO PUFFS

3rds for time:  (14min Cap)

10 Chest to bar pullups (Rx+Ring Muscle Ups)
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

Rest up to 5 Min then:

#KB (12 Min)
21-18-15-12-9-6-3

Bent Over KB Rows

KB Swings

WOD:

#BodyWeightNinja

10 min AMRAP:

5 TTB
10 Push ups (Rx+Plyo Pushups)
15 Squats

STRENGTH (1)
Work up to a heavy 3-rep Push Press

Work up to a heavy 2-rep Push Jerk

Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR

STRENGTH (2)
3 Rep Heavy Front Squat, if it feels good go for a PR

COMPETITORS:

Clean
2-rep Heavy Power Clean, if it feels good go for a 1RM

Squat
3-rep Heavy Front Squat, if it feels good go for a 3RM

Conditioning
5 RFT:
6 Snatches, 135/95
6 Pistols (3/side)

SESSION 2:
Conditioning
“Fixed Linda”
10-9-8-7-6-5-4-3-2-1 Reps for time of:
Dead Lift, 305/215
Bench Press, 205/125
Squat Clean, 155/105

Accessory Work
3-4 Super Sets of:
10 1-arm Bent over Dumbbell Row (10/side)
20 Dumbbell Skull Crushers

Accessory Work
Cross Over Symmetry Iron Scap Protocol

WOD:

#teamwork makes the dreamwork

20 min AMRAP (with a wingman)

40 Calorie Row/40 Med Ball Squat Jumps (Rx 20/14lbs)

40 Calorie Row/40 Med Ball Overhead Walking Lunges

40 Calorie Row/40 Med Ball Squat Cleans

400m Run (Together - 1 person carry ball) /40 Med Ball Sit Ups

*If rowers being used you can use AirDyne*

CASHOUT: 

3rds

20 DB Skull Crushers

10 Grasshoppers

Have a safe and Happy Halloween to you all!  Good luck to all those that are running the Xterra run on Saturday! 

#grim reeper

3rds for time:

400m Run

21 Lateral Bar Burpees

12 Thrusters (135/95lbs) (Rx+155/105lbs)

STRENGTH:

EMOM for 10 min

1 Back Squat - go up from last week, try and use the same weight for all 10 sets

HAVE A SAFE AND HAPPY HALLOWEEN TO ALL!!

WOD:

#candycorn

15min AMRAP

15 C2B
15 Wall Balls, 20/14
15 Snatches, 75/55 (Scale Hang Cleans)
15 Box Jumps, 24/20

CASHOUT:

400m Run

300m Run

200m Run

Rest 1:1