WORKOUT OF THE DAY, DECEMBER 2ND 2015

December 2, 2015 | LAHAINA CROSSFIT

WOD:

#y'all front'n

15 min EMOM

Min 1:  7 Front Squats at 70% of 1RM (Competitors 225/155lbs - no rack)

Min 2:  50 Double Unders (Competitors 70 DU)

Min 3:  7 Strict Chest to Bar Pullups (Competitors 7-10 Reps)

STRENGTH:

15 minutes to build up to a heavy 3 Rep Front Squat

CASHOUT:

1-2rds

:40 Sec Plank

30 Hollow Rocks or Hold

20 Ab Mats

10 Superman


WORKOUT OF THE DAY, DECEMBER 3RD 2015

December 2, 2015 | LAHAINA CROSSFIT

WOD:

#gratitude

20 Min AMRAP

Teams of 4 

Once the first athlete clears the rower, the second athlete can start.

12/8 Calorie Row

10 Kettle Bell Swings (70/53lbs)

50ft Walking lunge (Rx+ 45/25lb Plate Overhead)

STRENGTH:

Bench Press  4 sets of 5 Reps (Approx 75% of 1 Rep)

 


WORKOUT OF THE DAY, DECEMBER 4TH 2015

December 4, 2015 | LAHAINA CROSSFIT

WOD:

#Fight Gone Bad

3 Rounds for max reps

1:00 Wall Balls, 20/14lbs

1:00 SDHP, 75/55lbs

1:00 Box Jumps (All 20 inch)

1:00 Push Press, 75/55lbs

1:00 Row for calories

1:00 Rest

**Remember this is a deload week, be ready to get back after it starting on Monday!  Enjoy your weekend!!


WORKOUT OF THE DAY, DECEMBER 7TH 2015

December 6, 2015 | LAHAINA CROSSFIT

WOD:

#Power Drill

5rds for time (or 30min Cap-whatever comes 1st)

5 Handstand Pushups

10 Power Clean, 135/95

15 Burpees

20 Kettlebell Swings, 53/35

25 Wallball Shots, 20/14

3 Minute Rest. Treat every round like a separate WOD.  Go hard and fast with minimal breaks!

COMPETITORS:

“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

Gymnastics Pulling
1-2-3-4-5-6-7-6-5-4-3-2-1 unbroken Muscle ups for time

 

Rowing
3x1000m Row, 3 min rest between sets

 

SESSION 2
Snatch
A. EMOMx9
Min 1: 50# under PR
Min 2: 40# under PR
Min 3: 30# under PR

 

Snatch Accessory
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground

 

 Squat
3×2 Back Squats

 

Midline Accessory Work
3-5 Giant Sets of:
5 Glute Ham Raises
10 Strict TTB
15 second L-Sit
20 weighted Hip Extensions, 45/35
1 minute double KB Front Rack Hold, 2/1.5-Pood – stand upright with KB in front rack, knees locked out and hips back.
Giant set is not for time, but move from exercise to exercise with minimal rest. Rest 2 mins between rounds

 


WORKOUT OF THE DAY, DECEMBER 8TH 2015

December 7, 2015 | LAHAINA CROSSFIT

WOD:

#jackie (12 min Cap)

For time:

1,000m Row

50 Thrusters (45lbs for ALL)

30 Pull ups

#More Thrusters

18 unbroken Pull ups (Rx Chest to Bar) (Scale Jumping Pullups/Ring Rows)
Rest :20 seconds
18 unbroken Thrusters, 95/65
Rest :20 seconds
15 unbroken Pull ups
Rest :20 seconds
15 unbroken Thrusters, 95/65
Rest :20 seconds
12 unbroken  Pull ups
Rest :20 seconds
12 unbroken Thrusters, 95/65

**Scale to 9-7-5**

CASHOUT:

3×10 Good Mornings (Add Weight if needed)


WORKOUT OF THE DAY, DECEMBER 9TH 2015

December 9, 2015 | LAHAINA CROSSFIT

WOD:

#Big Clean Complex

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.

Goal is to build in weight each set

High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.

CASHOUT:

Midline Accessory Work
A. 3×10 Ring in/outs
B. 3×15 Weighted Glute Bridges
C. 3×20 Weighted Sit ups


WORKOUT OF THE DAY, DECEMBER 10TH 2015

December 9, 2015 | LAHAINA CROSSFIT

WOD:

#Mickey

3rds for time:

12 Deadlifts (275/185lbs) *Approx 60% of 1RM

24 Box Jumps (24/20)

36 Wall Balls (20/14lbs)

STRENGTH:

Deadlfits 5 reps at 60%, 5 reps at 65%, 5 Reps at 70%, 5 Reps at 75%

 


WORKOUT OF THE DAY, DECEMBER 11TH 2015

December 10, 2015 | LAHAINA CROSSFIT

#danny bro flex

5 RDs for time:

300m Run (Star Noodle)

15 Power Snatch (95/65lbs)

12 Hand Release Pushups

STRENGTH:

EMOM (Every Min on Min) for 5 Min:

5 Touch and Go Power Snatches


WORKOUT OF THE DAY, DECEMBER 14TH 2015

December 14, 2015 | LAHAINA CROSSFIT

WOD:

#jelly belly

2rds for time:

20 Overhead Squats (95/65lbs)

20 Toes To Bar

10 Hang Power Snatch

10 Chest To Bar Pullups

STRENGTH:

With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

MID LINE ACCESSORY CASHOUT:

40 Hollow Rocks

20 Weighted Good Mornings (Plate or BB)

30 Hollow Rocks

15 Weighted Good Mornings

COMPETITORS:

SESSION 1
Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

NOTE:  Remember that there is a difference between “Heavy” and”Max”.  Max is everything you have – if it’s ugly, it’s ok.  Heavy means that it is the highest load we can get without loosing technique or positions.  In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days.  In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load.  I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

WOD
2 Rounds for time of:
30 Overhead Squats, 135/95
30 TTB
10 Squat Snatch, 135/95
10 Bar MU

Strength Accessory
3×5 Back Rack Bulgarian Split Squats

Gymnastics Pulling
5 Giant Sets of:
3 L-Sit Strict Pull ups
2 Strict Ring Muscle ups
1 Weighted Strict Pull up
rest 2 mins between rounds

Midline Conditioning
For time:
50 GHDSU
75 Hip Extensions
25 GHDSU
50 Hip Extensions

 

 


WORKOUT OF THE DAY, DECEMBER 15TH 2015

December 15, 2015 | LAHAINA CROSSFIT

WOD:

#pregame

EMOMx6:
Odd: 15/10 Calorie Row (Rx+20/10)
Even: 5 Supine Ring Rows (Rx+Pullups) + 7 Push ups + 9 Box Jumps, 24/20

Rest 1 minute

EMOMx6:
Odd: 15/10 Calorie Row (Rx20/10)
Even: 5 Supine Ring Rows  + 7 Push ups + 9 Box Jumps, 24/20

#post game

For time:

15-10-5:
Power Clean (135/95lbs)
Handstand Pushups (Wall Climbs 4/3/2)

Directly into…

15-10-5:
Hang Power Clean (135/95lbs)
Ring Dip


WORKOUT OF THE DAY, DECEMBER 16TH 2015

December 16, 2015 | LAHAINA CROSSFIT

Be sure to wish Coach Janelle a big Happy Birthday today!  21 never felt so good;)

WOD:

#Annie (10 min Cap)

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

STRENGTH:

Back Squat

1-10-1-20-1-30 rep Back Squat
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets. 

 

Cleans

EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

 


WORKOUT OF THE DAY, DECEMBER 17TH 2015

December 17, 2015 | LAHAINA CROSSFIT

WOD:

#Speed Racer

Teams of 2

AMRAP 30: 10 Meter Shuttle Sprints

*Every Minute on the Minute – 5 Burpees

One partner is working, one partner is resting.

Partner 1 starts the workout, and works for three minutes.
Parter 2 then picks up where Partner 1 left off for the next three minutes.

Continue this pattern back and forth for 5 rounds each, totaling 30 minutes.

Score is total shuttle sprints the team accumulates together.

CASHOUT:

Mobility - Foam Roll, Lacross Ball, etc..


WORKOUT OF THE DAY, DECEMBER 21ST 2015

December 20, 2015 | LAHAINA CROSSFIT

LCF Athletes and Island Visitors:

Lahaina CrossFit hours this holiday week will be slightly different than normal. Please see below for hours. You can also check our schedule on the website.

Mon: Normal class schedule

Tuesday: Normal class schedule

Wed: Normal class schedule

Thursday (Xmas Eve): 6,7,8,9am classes only.

Fri (Christmas Day): Closed all day

Sat: 8am class only

WOD:

#Blast From the Past (20min Cap)

For time:

2,000m Row

50 Alternating Pistols (25/side) Scale - Pistol Progression or Goblet Squats

30 Hang Power Cleans (155/105) (Rx+185/135)

STRENGTH:

15 Min to work up to 1 Rep Max Squat Clean

CASHOUT:

21-18-15-12-9-6
L-sit for seconds
Weighted Good Mornings (45/35lbs)

*Scale to half the seconds for L-Sit hold if needed*

 

COMPETITORS:

SESSION 1
Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155

Conditioning
10 rounds of:
:20 Bike, :40 rest

SESSION 2
Cleans
1RM Squat Clean

Front Squat
1RM Pause Squat – hold the bottom position for 3 seconds

Clean Accessory
3×2 Clean Pull
3×1 Clean Pull

Gymnastics Conditioning
50 Strict C2B Pull-ups for time

Midline Conditioning
21-18-15-12-9-6
L-sit for seconds
Weighted Hip Extensions with 2 second pause at the top, 35/45


WORKOUT OF THE DAY, DECEMBER 22ND 2015

December 22, 2015 | LAHAINA CROSSFIT

WOD:

#BlackOut

5rds for time:  (15 min Cap)

10 Jerks (155/105lbs)

10 Toes to Bar

10 Burpees

Rest up to 5 min, then..

2 rds:

400m Run

300m Weighted Ball run

200m Farmers Carry with Kettle Bells

100m Fireman Carry with KB

 

COMPETITORS:

Plyometric
A. 6×6 Hurdle Hops
B. Work up to a max Broad Jump
C. 10x10m Sprints, unlimited rest – work on explosive starts.

Conditioning
With a Running Clock…
At the 0:00
5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

At the 14:00
Take 6 minutes to work up to a heavy 2-rep TnG Squat Snatch

 At the 20:00
3 RFT:
400m Run
200m Sandbag Run, heavy
100m Farmers Carry, heavy
50m Prowler Push, heavy
25m Handstand Walk
* you choose the weights for all implements


WORKOUT OF THE DAY, DECEMBER 23RD 2015

December 22, 2015 | LAHAINA CROSSFIT

LCF Athletes and Island Visitors:

Lahaina CrossFit hours this holiday week will be slightly different than normal. Please see below for hours. You can also check our schedule on the website.

Wed: Normal class schedule

Thursday (Xmas Eve): 6,7,8,9am classes only.

Fri (Christmas Day): Closed all day! 150 Burpees for time Anyone?!

Sat: 8am class only

WOD:

#Kickstart My Heart

For Time:

30 Thrusters, 95/65

90 Double unders

20 Thrusters, 95/65

60 Double unders

10 Thrusters, 95/65

30 Double unders

 

 STRENGTH - Barbell Cycling (15 min)

4×6 Unbroken Power Cleans for time (205/145) **If not at Rx weight listed, use between 60-70% of your 1 Rep Max Power Clean for the 4 working sets

CASHOUT:

6min EMOM

Min 1: :40 sec Plank

Min 2: 20 Hollow Rocks

Min 3: 20 Grasshoppers

COMPETITORS:

Barbell Cycling
A. 4×4 Unbroken Power Cleans for time, 245/165 – rest as little time as possible between sets
B. 3×6 Unbroken Hang Power Snatches, 175/125 – rest as little time as possible between sets
C. 2×8 Unbroken Thrusters for time, 185/135 – rest as little time as possible between sets

Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.

SESSION 2:
Conditioning
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders

Gymnastics Conditioning
For time
9 Strict Deficit HSPU, 7/4″
27 GHDSU
15 Kipping Deficit HSPU, 7/4″
21 GHDSU
21 Strict HSPU
15 GHDSU
27 Kipping HSPU
9 GHDSU


WORKOUT OF THE DAY, DECEMBER 24TH 2015

December 23, 2015 | LAHAINA CROSSFIT

LCF ATHLETES AND ISLAND VISITORS:

There will only be the 6, 7, 8, and 9am classes TODAY.  We will be closed on Christmas Day!

WOD:

#12 Days of CrossFit

1 Muscle Up (Scale is Chest to Bar Pullup, Pullup or Ring Row)
2 Box Jumps (24″/20″)
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 Burpees
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Oz. Beer! Or 12 Burpees

**There will be a modified version of this workout that ALL can do! Please come on in and celebrate the 12 Days of CrossFit with our Lahaina CrossFit Ohana!!

COMPETITORS:

WOD:

#12 days of CrossFit

12 Rounds for time of:

1 Squat Snatch, 175/125
2 Box Jumps, 30/24″
3 Push Press, 175/125
4 TTB
5 Hang Power Cleans, 175/125
6 Hand Release Push ups
7 Dead Lifts, 175/125
8 Burpees
9 KBS, 2/1.5-pood
10 Walking Lunges (10 each side)
11 Wall Balls (30/20)
12 Calorie Assault Bike

Round 1: 1 Snatch
Round 2: 2 BJ + Snatch
Round 3: 3 Push Press + 2 BJ + 1 Snatch
Round 4: 4 TTB + 3 PP +2 BJ + 1 Snatch..


WORKOUT OF THE DAY, DECEMBER 25TH 2015

December 25, 2015 | LAHAINA CROSSFIT

MELE KALIKIMAKA FROM ALL OF US AT LAHAINA CROSSFIT!  HAVE A GREAT DAY WITH FAMILY AND FRIENDS. 

OH AND IF YOU ARE MISSING SOME CROSSFIT FOR THE DAY....

WOD:

1OO BURPEES FOR TIME....GO! 

STRENGTH:

CHRISTMAS FEAST (MACROS DON'T COUNT ON CHRISTMAS!!

CASHOUT:

BEACH:)


WORKOUT OF THE DAY, DECEMBER 28TH 2015

December 28, 2015 | LAHAINA CROSSFIT

 

WOD:

#TNT

For time:

30 Snatches 95/65lbs (Rx+135/95lbs)
30 Clean and Jerks 95/65lbs
30 Thrusters 95/65lbs

Rest up to 5 min then

#Over my head

6rds for time:

12 OHS, 95/65
12 TTB

COMPETITORS:

SESSION 1
1. Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95

2. Gymnastics Pulling
10 set of: Legless Rope Climb + 2 Rope Climbs, rest 2 minutes between rounds.

3. Conditioning
3 RFT:
40 Calorie Row
30 TTB
20 Calorie Assault Bike
10 TTB
2 minute rest after each round

SESSION 2
1. Snatch Accessory
3×5 Sotts Press from the front rack

2. Squat
Work up to a heavy double OHS

3. Snatch Accessory
Work up to a heavy double Snatch Grip Push Press from behind the neck

4. Snatch Accessory
Work up to a heavy double Snatch Grip Dead lift

5. Squat
Work up to a heavy double OHS


WORKOUT OF THE DAY, DECEMBER 29TH 2015

December 29, 2015 | LAHAINA CROSFIT

WOD:

#Bubbles

12 min AMRAP

10 Burpees

25 Double Unders

STRENGTH:

Every 2min for 12 min (6rds)

200m Run (1st Drive) + 5 Deadlifts (315/225) Scale to approx 65% of 1 RM Deadlift

 

COMPETITORS:

1. Track Session (or on a True Form Runner)
3 minutes on, 1:30 Rest
2 minutes on, 1:00 Rest
1 minute on, :30 rest
:30 on, :15 rest
1 minute on, :30 rest
2 minutes on, 1:00 Rest
3 minutes on

2. Gymnastics Conditioning
A. 3 x max rep unbroken Strict Deficit HSPU, 10/7″ – rest as needed
B. 2 x max rep unbroken Kipping Deficit HSPU, 10/7″ – rest as needed
C. 1 x max rep unbroken Strict HSPU

3. Conditioning
“Zeus”
3 RFT
30 Wall ball shots, 20/14
30 pound Sumo deadlift high-pull, 75/55
30 Box jump, 20″
30 Push press, 75/55
30 calories Row
30 Push-ups
10 Back squat, Body weight

4. Midline Conditioning
3×10 GHD Presses – Press bar over your eyes.
3×10 Ring In/outs
3×10 Glute Ham Raises


WORKOUT OF THE DAY, DECEMBER 30TH 2015

December 30, 2015 | LAHAINA CROSSFIT

WOD:

#do work

For Time:

40 Wall Balls

20 Chest to Bar Pullups

400m Run

30 Wall Balls

15 Chest to Bar Pullups

400m Run

20 Wall Balls

10 Chest to Bar Pullups

400m Run

STRENGTH:

Clean and Jerk

Build to a heavy 3-position Clean + Split Jerk

Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
**There is only one jerk, which happens after the 3 clean.

 

COMPETITORS:

1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
There is only one jerk, which happens after the 3 clean.

2. Barbell Cycling
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 155/105, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
1 Snatch + 5 CJ, 225/155
Rest 4 minutes
1 Snatch + 5 CJ, 225/155, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
4 Snatches + 8 CJ, 155/105

 

3. Conditioning
EMOMx10:
Odd: 20 Calorie Assault Bike
Even: D-ball Shoulders – you choose the weight and reps

 

4. Strength Accessory
A. 3×10 Alt Reverse Back Rack Lunge (5/side)
B. 2×20 RDL

 

 


WORKOUT OF THE DAY, DECEMBER 31ST 2015

December 30, 2015 | LAHAINA CROSSFIT

WOD:

#new beginings

EMOMx24

MIn 1: 15/10 (Rx+20/15) Scale 12/8 cal

Min 2: 10 Jerks (115/75lbs) Rx+135/95lbs

Min 3: :40 sec Plank Hold

CASHOUT:

Walking lunges to 1st Cone (Drive) and Sprint back

 

COMPETITORS:

1. Conditioning
With a Running Clock…
A. At the 0:00
EMOMx20
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 10 Push ups + 15 Squats

B.  At the 20:00
5 minutes to establish a 2RM Thruster from the ground

C.  At the 25:00
For time:
20 Muscle ups
40 DeadLifts, 315/225
80 Wall Balls, 20/14