WORKOUT OF THE DAY, OCTOBER 8TH 2015
October 8, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 7th 2015
October 7, 2015 | LAHAINA CROSSFIT
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.
WORKOUT OF THE DAY, OCTOBER 6TH 2015
October 5, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 5TH 2015
October 5, 2015 | LAHAINA CROSSFIT
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%
WORKOUT OF THE DAY, OCTOBER 1st 2015
October 1, 2015 | Lahaina CrossFit
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)
WORKOUT OF THE DAY, OCTOBER 2nd 2015
October 2, 2015 | Lahaina CrossFit
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
WORKOUT OF THE DAY, OCTOBER 9th 2015
October 9, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 12TH 2015
October 12, 2015 | LAHAINA CROSSFIT
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.
WORKOUT OF THE DAY, OCTOBER 13TH
October 13, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 14TH
October 13, 2015 | LAHAINA CROSSFIT
**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
WORKOUT OF THE DAY, OCTOBER 15TH 2015
October 15, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 16TH 2015
October 16, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 19TH 20155
October 19, 2015 | LAHAINA CROSSFIT
#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
WORKOUT OF THE DAY, OCTOBER 20TH 2015
October 19, 2015 | LAHAINA CROSSFIT
#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
WORKOUT OF THE DAY, OCTOBER 21ST 2015
October 21, 2015 | LAHAINA CROSSFIT
#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
WORKOUT OF THE DAY, OCTOBER 22ND 2015
October 21, 2015 | LAHAINA CROSSFIT
#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
WORKOUT OF THE DAY, OCTOBER 23RD 2015
October 23, 2015 | LAHAINA CROSSFIT
**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
WORKOUT OF THE DAY, OCTOBER 26TH 2015
October 26, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 27TH 2015
October 26, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 28TH 2015
October 27, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 28TH 2015
October 28, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 30TH 2015
October 30, 2015 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, OCTOBER 31st 2015
October 31, 2015 | LAHAINA CROSSFIT
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