WORKOUT OF THE DAY, NOVEMBER 2ND 2015

November 1, 2015 | LAHAINA CROSSFIT

CONGRATS TO ALL OF OUR LCF ATHLETES THAT COMPETED IN THE XTERRA TRAIL RACES THIS PAST WEEKEND! CONGRATS TO LIZ R FOR EARNING A PODIUM SPOT IN THE 25Y-29Y DIVISION.

#Early CF Open Test

20 min AMRAP

50 Wall Balls (20/14lbs)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100) (Scale Hang Power Clean)
10 Muscle-Ups (Ring Dips)

STRENGTH:

Back Squats 3 sets of 6 reps


WORKOUT OF THE DAY, NOVEMBER 3RD 2015

November 3, 2015 | LAHAINA CROSSFIT

STRENGTH:

EMOMx10:

2 Squat Clean and Jerks (Building)

WOD:

#Scissor Kick

5rds for time:

7 Deadlift (275/185lbs)
30 Air Squats
7 Handstand Pushups ( 3 Wall Climbs)

 

COMPETITORS:

Clean
EMOMx10: 1 heavy Clean, climbing

Strength/Conditioning
EMOMx14
Odd: 20/16 Cal Assault Bike
Even: 3 heavy Bench Press

WOD:
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU

 


WORKOUT OF THE DAY, NOVEMBER 4TH 2015

November 3, 2015 | LAHAINA CROSSFIT

#100%Mental

For Time:

10-1

Power Snatch (135/95lbs) (Rx+155/105)

**15 Wall Balls (24/14lbs) after each round (Scale to 10 Wall Balls if needed)

Ex: 10 Power Snatch, 15 Wall Balls, 9 Power Snatch 15 Wall Balls,...1 Power Snatch 15 Wall Balls

STRENGTH:

Front Squats 4 sets of 2 reps

(If you are comfortable with Overhead Squats quickly build up to a heavy single and then do 2x2 Front Squats)

COMPETITORS:

Snatch
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single

Squat
2×2 Front Squat, nothing too crazy

Conditioning
Complete the following for time:
2 RFT:
3 Hang Power Snatch, 205/155
9 Muscle ups
Rest 1 minute (change weights)
2 RFT:
6 Hang Power Snatch, 185/135
6 Muscle ups
Rest 1 minute (change weights)
2 RFT:
9 Hang Power Snatch, 135/95
3 Muscle ups

Rowing Conditioning
4×2,000m, equal work:rest – goal is to get all sets within 2 seconds.


WORKOUT OF THE DAY, NOVEMBER 5TH 2015

November 4, 2015 | LAHAINA CROSSFIT

#OPT REPEATABILITY TEST

3rds for time (100% effort each round)

250m Row

10 KB Swings (70/53lbs)

10 Burpees

10 KB Swings

10 Burpees

10 KB Swings

250m Row

Rest 12 minutes..YES 12 minutes!!

Complete Round 2. Rest 12 minutes. Complete Round 3

**Record your times for each round. 

The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.

Have fun with this one and know that you are a better athlete having completed this!

 


WORKOUT OF THE DAY, NOVEMBER 6TH 2015

November 6, 2015 | LAHAINA CROSSFIT

WOD:

#feel good friday

50-40-30-20-10 Plate Ground to Overhead (45/25lbs)

100-80-60-40-20 Double Unders

*Run to first cone after each round of Double Unders

STRENGTH:

Front Squat

5min EMOM X 2 Reps

 

COMPETITORS:

Conditioning
“ECC Qualifier WOD 3”
For Time:
50 OHS, 135/95
50 C2B Pull ups
50 Box Jump Overs, 24/20

Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50
100 Double Unders
20 1-arm alternating DB Snatches, 70/50
100 Double Unders
10 1-arm alternating DB Snatches, 70/50
100 Double Unders

Squat
EMOMx5: 2 Front Squats, across

Conditioning 
3 RFT:
10 Thrusters, 155/105
15 Cal Bike
20 Cal Row

 


WORKOUT OF THE DAY, NOVEMBER 9TH 2015

November 8, 2015 | LAHAINA CROSSFIT

WOD:

#main event

7rds for time:

7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

STRENGTH:

Back Squats 3 sets of 10 reps, build

CASHOUT: 

 Accumulate 2:00 min of L-Sit hold

*Everytime you break 5 Cal on bike (or 25 Mountain Climbers)

 

COMPETITORS:

SESSION 1
Conditioning:
EMOMx15
Min 1: 21/18 Calorie Row
Min 2: 18/15 Calories Bike
Min 3: 15/12 Calories Ski Erg
Min 4: 200m Run
Min 5: Rest

Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

 

SESSION 2:
Snatch
Every :20 for 3 minutes complete 1 heavy Squat Snatch, across

 

Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.

Squat
Back Squat
3×10

 

Gymnastics
2 Rounds of:
2 L-sit rope climbs, 15′
4 Legless rope climbs, 15′
6 Rope climbs, 15′
Rest 5 minutes between rounds.

 

 


WORKOUT OF THE DAY, NOVEMBER 10TH 2015

November 10, 2015 | LAHAINA CROSSFIT

# leg pump

For  Time:

2000m Row

200 Double Unders

200m Walking Lunges

 


WORKOUT OF THE DAY, NOVEMBER 11TH 2015

November 11, 2015 | LAHAINA CROSSFIT

WOD:

#Washington

5rds for time:

12 Hang Power Snatches (95/65lbs)

15 Pullups

STRENGTH:

Work up to a heavy set of 3 Front Squats

CASHOUT:

2rds

:40 sec Plank

30 Grasshoppers

20 Ab Mat Sits (weighted if desired)

10 Toes To Bar (scale dead bugs or hollow rocks)

 

COMPETITORS:

SESSION 1
Snatch
A. Work up to a heavy Snatch
B. 2×2 Pausing OHS

Clean and Jerk
Work up to a heavy Clean and Jerk

Squat
Work up to a heavy set of 3 Front Squats

Conditioning
5 RFT:
5 Hang Power Snatch, 165/115
5 Pull ups
5 C2B Pull ups
5 Bar Muscle ups

Gymnastics
Practice walking on your hands for 10 minutes

SESSION 2
Track Session:
A. Sprint 4x40m, unlimited rest
B. Sprint 3x60m, unlimited rest
C. Sprint 2x80m, unlimited rest


WORKOUT OF THE DAY, NOVEMBER 12TH 2015

November 12, 2015 | LAHAINA CROSSFIT

#best friends

20min AMRAP with a partner

7 KB Swings (70/53lbs)

7 Box Jumps (24/20)

Sprint

7 Burpees

Sprint

**Partner 1 will go all the way through the entire set of movements, upon completion of the last sprint Partner 2 will go all the way through.  Continue in this fashion for the remainder of the AMRAP**


WORKOUT OF THE DAY, NOVEMBER 13TH 2015

November 12, 2015 | LAHAINA CROSSFIT

WOD:

#hollyman

30 rds for time:

5 Wall Balls (20/14lbs)

3 Handstand Pushups (Scale 1 Wall Climb, 3 seated DB Press, or 3 Box HSPU)

1 Power Clean (225/155lbs) (Scale 185/130lbs)

STRENGTH:

Work up to a Heay 1 Rep Back Squat

 

COMPETITORS:

ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 225/155

Squat
A. Work up to a 1RM Box Back Squat with bands or chains – box should be just below parallel
B. 3×3 Rack Walk outs – load the bar with 50 over your best 1RM back squat and complete three 3-6″ squats
C. 3×6 Front Squats

Conditioning
“6-5-4-3-2-1 Test”
Complete as many reps as possible of:
6 min Row for Calories
5 min Burpee Box Jump Overs, 24/20 – can be facing or lateral
4 min Assault Bike for Calories
3 min Snatch, 135/95
2 min Double Unders
1 min Thrusters, 135/95
Record all 6 scores separately.

Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.


WORKOUT OF THE DAY, NOVEMBER 16TH 2015

November 16, 2015 | LAHAINA CROSSFIT

WOD:

#Monroe

15-12-9-6:

Power Clean (155/105)

Toes to Bar

Push Jerk (155/105)

Box Jump (24″/20″)

STRENGTH:

3×10 Back Squats

CASHOUT:

Accumulate 1-2 minutes of L-sit

 

COMPETITORS

 Snatch
Work up to a 1-rep heavy from the hang

 Jerk
1RM Jerk from rack

 

 Squats
2×10 Back Squats

 

 Midline Accessory Work
Accumulate 2 minutes of L-sit

 

SESSION 2
Conditioning
3 RFT:
8 Power Clean, 205/155
16 TTB
8 Push Jerks, 205/155
16 Box Jumps, 24/20″

 

Gymnastics Conditioning
5 sets of the following pulling complex: 5 Bar MU + 7 C2B + 9 Pull ups – goal is to complete the entire set without coming off the bar. Unlimited rest between sets.

 


WORKOUT OF THE DAY, NOVEMBER 17TH 2015

November 16, 2015 | LAHAINA CROSSFIT

WOD:

#Devils Whiskers

3rds for time:  (12 min Cap)

10 C2B Pull ups

10 Front Squats, 165/110 – no rack (Scale 135/95lbs)

10 Burpees

ROWING CONDITIONING:

50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

(SCALE IS 30/20/10)

 

OPTIONAL -GYMNASTICS CONDITIONING

3×20-30 unbroken C2B Pull ups , minimal rest between sets.

(This pullup can be scaled too)

 

COMPETITORS:

SESSION 1
1. Conditioning
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110 – no rack
10 Burpees

2. Unilateral Lower Body Pull
4×6 Single Leg RDL each side, unlimited rest between sets

 

3. Odd Object Conditioning
2 Rounds for time of:
50 meter Prowler Push, 2x bodyweight
50 foot Yoke Carry, 2.5x bodyweight
50 meter Prowler Push, 2x bodyweight
Rest 5 mins between Rounds

 

4.100 Rep Benchmark:
100 Calorie Assault Bike for time

 

SESSION 2
1. Plyometric
8×1 seated box jump with vest, 20/14 – set 1 box up at parallel and sit on it, jump onto another box. Climb in height each set.

 

2. Sprints
10 sets of 10 second hill sprints, unlimited recovery

 

 


WORKOUT OF THE DAY, NOVEMBER 18TH 2015

November 17, 2015 | LAHAINA CROSSFIT

WOD:

#nothing to it but to do it

EMOMx12

Min 1: 15/10 Cal Row (Rx+20/16 Cal Row)

**Alternate this round between row and Sprint to driveway**

Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU (Scale is 8-12 Strict DB Press or 2-3 Wall Climbs)

Min 3: 2 Heavy Front Squats

 

STRENGTH-BARBELL CONDITIONING

3-4 Rounds (15 min)
12 Deadlifts,
9 Hang Power Cleans,
6 Jerks,

*Rest 2-3 minutes between rounds

**The goal is to cycle the barbell as quickly as possible with a heavy load

***Choose weights from 135-225 male/95-155 Female

 

 


WORKOUT OF THE DAY, NOVEMBER 19TH 2015

November 19, 2015 | LAHAINA CROSSFIT

WOD:

#whip and nae nae

For time:

300m Run

30 KB Swings

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

300m Run

25 KB Swings

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

300m Run

20 KB Swings

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

300m Run

15 KB Swings

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

300m Run

15 KB Swings

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

STRENGTH:

Bench Press 3 sets of 8

Weighted Ab Mat Sit Ups 3 sets of 15


WORKOUT OF THE DAY, NOVEMBER 23RD 2015

November 22, 2015 | LAHAINA CROSSFIT

ATTENTION LCF ATHLETES AND VISITORS:  WE WILL HAVE REGULAR CLASS HOURS THIS WEEK WITH THE EXCEPTION OF THURSDAY NOVEMBER 26TH - CLASS TIMES ARE 6, 7, 8, AND 9AM ONLY!  (OPEN GYM UNTIL 11:00)

WOD:

#jefferson

4rds for time:

21 Box Jumps (24/20)

18 Wall Balls (20/14lbs)

15 Kettle Bell Swings (70/53lbs)

12 Burpees

STRENGTH:

Work up to a heavy Double bottom up Front Squat, then

2x8 Front Squats

CASHOUT:

2-4rds

12 Weighted Bridges

15 Weighted Ab Mat Sit Ups

COMPETITORS:

SESSION 1
1. Conditioning
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 2/1.5-pood
12 Burpees

2. Gymnastics Pulling
3 sets of the following complex: 10 TTB + 10 C2B + 10 Bar Muscle ups, rest as needed between sets.

3. Rowing Intervals
3×40 Calories, 1:30 rest
3×20 Calories, :45 rest
rest 3 minutes
3×40 Calories, 1:30 rest
3×20 Calories, :45 rest

SESSION 2
1. Snatch
Every 2 minutes for 7 rounds:
1 Hang Snatch + 1 Squat Snatch

2. Snatch Pulls
3×2 with 100% of 1RM Snatch
2×1 with 110% of 1RM Snatch

3. Snatch Grip Push Pres
5×2, climbing

4. Squat
A. Work up to a heavy double bottom up Front Squat – demo video
B. 2×8 Front Squats

5. Midline Accessory Work
4 Supersets of:
12 Weighted Bridges
15 Weighted Sit ups


WORKOUT OF THE DAY, NOVEMBER 24TH 2015

November 24, 2015 | LAHAINA CROSSFIT

WOD:

#Hang Loose (14min Cap)

3rds for time

500m Row

12 Hang Power Cleans (155/110) Rx+185/135lbs

50 Double Unders

STRENGTH:

Deadlifts

4 sets of 4 

CASHOUT:

3 Tire Flips

300m Run with Med Ball (Rx+Heavy Slam Ball)

Farmer Carry to Drive and Back

 

 

COMPETITORS:

SESSION 1:
1. Lower Body Pull
2×4 Sumo Deadlift with chains or bands

2. Odd Object Conditioning
3 RFT:
60m Sandbag Carry, 100/80
4  1-arm alternating DB Squat Snatches, 100/70 (2/side)
2 Pig or Giant tire Flips
4  1-arm alternating DB Squat Snatches, 100/70 (2/side)
60m Sandbag Carry, 100/80
Rest 2 minutes between rounds

3. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 185/135
50 Double Unders

SESSION 2:
1. Plyometrics
3 max effort Broad Jumps

2. Sprints
A. 10 max effort 10m Sprints – working on starts, unlimited rest
B. 4x40m all out, unlimited rest
C. 1×300 yard Shuttle (6×25 yards, out and back)


WORKOUT OF THE DAY, NOVEMBER 25TH 2015

November 24, 2015 | LAHAINA CROSSFIT

 

WOD:

 

#biggie smalls

 

21-18-15-12-9-6-3

 

Front squat (155/105) Scale as needed *Taken from ground*

C2B Pull up (Scale-pullup, ring row, jumping pullup or KB rows)

STRENGTH:

Squat Clean work (15 min)

2×2 Hang Squat Clean
2×2 Squat Clean
1 Hang Squat Clean
1 Squat Clean

CASHOUT:

1-2rds

Min 1: :40sec Abmat Sit Ups

Min 2: : 40 sec Banded Good Mornings

Min 3: :40 Hollow Rock or Hold

Min 4: :40 Superman Hold

COMPETITORS:

SESSION 1:
1. Clean
A. 2×2 Hang Squat Clean
B. 2×2 Low Hang Squat Clean
C. 2×2 Squat Clean
D. 1 Hang Squat Clean
E. 1 Low Hang Squat Clean
F. 1 Squat Clean

2. Jerk
A. Work up to a 2 RM Push Press
B. 5 sets of: 2 Front Squats + 1 Jerk – from a rack

 

3. Gymnastics Pushing
75 Ring Dips for time

 

SESSION 2:
1. Conditioning
12-9-6 reps for time of:
Squat Cleans, 225/155
Muscle-ups

 

2. Running
All at 1 mile pace (perform on True Form if you have one)
4x200m – 1 min walk between reps
Rest 1 minute
3x300m – 1 min walk between reps
Rest 1 minute
2x400m – 1 min walk between reps

 

3. Midline Accessory Work
10 x :15 L-sit

 


WORKOUT OF THE DAY, NOVEMBER 26TH 2015

November 26, 2015 | LAHAINA CROSSFIT

ATTENTION LCF ATHLETES AND VISITORS:  DUE TO THE THANKSGIVING HOLIDAY WE WILL ONLY HAVE OUR MORNING CLASSES: 6AM, 7AM, 8AM, AND 9AM.  REGULAR CLASS HOURS WILL RESUME ON FRIDAY 11/27.  MAHALO!

WOD:

#12 Days of Thankfulness

Follow the movements to the tune of the '12 Days of Christmas Song"..we will help explain

1 250 Meter Row or 300m Run

2 Muscle-Ups (Scale - 20 Double Unders)

3 Barbell Thrusters (95/65lbs)

4 Burpee Box Jumps (24″/20″)

5 Strict HSPU (Scale -Strict Press/Push Press 95/65lbs)

6 Chest-to-Bar Pull-Ups (Scale Ring Rows or Barbell Rows)

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm) (Scale - Plate Ground to Overhead 45/25lbs)

9 Toes to Bar

10 Walking Lunges Front Rack Lunges (95/65lbs)

11 Ring Dips (Scale - Box Dips)

12 Curtis P's (95/65lbs) **Curtis P is a Power Clean,  Front Rack R Leg Lunge/L Leg Lunge then a Push Press**

 

Below is the actual 12 Days of Thankfulness courtsey of CrossFit Invictus:

“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 BurpeeBox Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

 


WORKOUT OF THE DAY, NOVEMBER 27TH 2015

November 27, 2015 | LAHAINA CROSSFIT

WOD:

#fat burner

8rds

Cone Sprint

10 Kettle Bell Tators (53/35lbs)

Cone Sprint

10 Burpees

Rest 30 seconds.  Repeat for 7 more rounds.

CASHOUT:

MidLine Accessory

10 x :15 sec L Sit   (Scale to :10 sec or 5 sec if needed)


WORKOUT OF THE DAY, NOVEMBER 30TH 2015

November 29, 2015 | LAHAINA CROSSFIT

WOD:

#we snatch'n

For Time:

21 Power Snatch (95/65lbs) Rx+ 115/75lbs Competitor 135/95lbs

21 Burpees over Bar

15 OHS, 135/95  (Scale Front Squat)

15 Burpees over Bar

9 Squat Snatches (Scale Hang Power Snatch)

9 Burpees over Bar

STRENGTH:

 

Build up to a single heavy snatch - Power or Squat (based on skill level)

CASHOUT:

2-3rds

10 DB Skull Crushers

10 DB Kick outs

10 DB Close Grip Press

 


WORKOUT OF THE DAY, DECEMBER 1ST 2015

November 30, 2015 | LAHAINA CROSSFIT

WOD:

#mambo (20min Cap)

4rds for time:

7 Clean/Jerks (155/105lbs) Rx+/Competitors 185/135lbs

14 Toes To Bar

21 Box Jumps (24/20)

Rowing Conditioning:

7rds of:

1:00min on/1:00 min off (Keep track of your total meters)