WORKOUT OF THE DAY, OCTOBER 3RD 2016

October 2, 2016 | LAHAINA CROSSFIT

WOD:

#kettlebelln'

AMRAP 7

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 KB Goblet Lunges (53/35lbs)

Rest 3 min, then..

#the real fun begins (35min Cap)

10-9-8-7-6-5-4-3-2-1 Thrusters (115/75lbs)  *Beach Fit will do Wall Balls

100-200-300-400-500-600-700-800-900-1000m Run


WORKOUT OF THE DAY, OCTOBER 4TH 2016

October 3, 2016 | LAHAINA CROSSFIT

Get yourself a sticker today!  Show everyone you are apart of the best box on the Westside!

WOD:

#old school

12-10-8-6-4-2

24-20-16-12-8

Bench Press (bodyweight/70%) Scale to Hand Release Pushups

Chest to Bar Pullups (Scale to Pullups, Jumping Chest to Bar, or Ring Rows

STRENGTH: (20 minutes)

Front Squats 5x5 @ 80% of 1RM

Squat Clean and Jerk 5x3 @80% of 1 RM

**Beach Fit Strength/WOD:

Every 2:30 minutes for 30 minutes:

5 Ring Rows

10 DB Push Press

15 Goblet Squats


WORKOUT OF THE DAY, OCTOBER 5TH 2016

October 4, 2016 | LAHAINA CROSSFIT

WOD:

#Frank the Tank

With a running clock...

AMRAP 5:

50 Wall Ball Buy-In (20/14lbs)
12 Deadlift (185/135) Approx 40% of 1RM, 12 Bar Facing Burpees 

Rest 5:00...

AMRAP 5:

35 Wall Ball Buy-In
9 Deadlift (225/155) Approx 50% of 1RM, 9 Bar Facing Burpees

Rest 5:00...

AMRAP 5:

20 Wall Ball Buy-In
6 Deadlift (275/185) Approx 60% of 1RM, 6 Bar Facing Burpees

**Beach Fit will do Double KB Deadlift going up in weight each AMRAP**

CASHOUT:

EMOMx12
4 supersets:
25 Weighted Ab Mat Sit Up (Rx+GHDSU)
15 Weighted Glute Raises (Rx+Weighted Hip Extensions)
rest 2 mins between sets

Ex: 25 Ab Mat + 15 Glute Raise on Min 1, Rest Min 2 and 3.
 


WORKOUT OF THE DAY, OCTOBER 6TH 2016

October 5, 2016 | LAHAINA CROSSFIT

WOD:

#grind time

EMOM 20

Min 1, 6, 11, 16: 200m Run

Min 2, 3, 4, 5, 7, 8, 9, 10, 12, 13, 14, 15, 17, 18, 19, 20: 10 Push Press (95/65lbs) + 10 Pushups + 10 Air Squats 

**These numbers can be scaled.  Looking for about 40 sec work each round. 


WORKOUT OF THE DAY, OCTOBER 6TH 2016

October 6, 2016 | LAHAINA CROSSFIT

STRENGTH:

Clean and Jerk

A.  1x3 at 60%, 
B.  1x3 at 70%, 
C.  3x3 at 75%

*All reps are drop from the top

WOD:

#crazy train

1 Round:
800 Meter Row or Run
80 Double Unders, 21 Hang Power Clean (135/95) **Beach Fit will do KB Swings

2 Rounds:
400 Meter Row or Run
40 Double Unders, 15 Hang Power Clean (135/95)

3 Rounds:
200 Meter Row or Run
20 Double Unders, 9 Hang Power Clean(135/95)

CASHOUT:

1-2 Rounds of:

2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU


WORKOUT OF THE DAY, OCTOBER 10TH 2016

October 9, 2016 | LAHAINA CROSSFIT

WOD:

#thirty something

AMRAP 18:

30 Thrusters (95/65) **Beach Fit will do Wall Balls

30 Box Jump Overs, 24/20

30 Cal Row

30 Toes to Bar **Beach Fit will do Dead Bugs (15 side)

 

STRENGTH: (15 min)

Back Squat

1x4 at 78%, 
1x1 at 83%, 
1x4 at 78%
1x1 at 86%

Beach FIt Strength Option:

6rds

10 Goblet Squats

10 Weighted Glute Bridges

:30 sec plank 

 

CASHOUT: (5 min Cap)

300 Double Unders for time


WORKOUT OF THE DAY, OCTOBER 11TH 2016

October 10, 2016 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Snatch

A.  1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B.  1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C.  3x3 at 75% - pause in the bottom of the first rep for 3 seconds

*All reps are drop from the top

Beach Fit Strength:

EMOM 12

Min 1: 6 Cal Bike (approx 30 sec)

Min 2: 5 Jumping Squats + 5 Pushups

WOD:

#snatch city

For time:

800m Run (42 Cal Row)

21 Squat Snatch, 95/65  *Beach Fit will do Plate Ground to Overhead

400m Run (30 Cal Row)

15 Squat Snatch, 95/65

200m Run (18 Cal Row)

9 Squat Snatch, 95/65

(Scale to Power Snatch if needed)


WORKOUT OF THE DAY, OCTOBER 12TH 2016

October 12, 2016 | LAHAINA CROSSFIT

WOD:

#powder keg

5 Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy (5 Pullups +10 Pushups +15 Squats)
AMRAP Power Cleans, (135/95) Rx+(155/105) *Scale to Approx 50% of 1RM

-rest 5 mins-

5 Minute Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, (155/105) Rx+(185/135) *Scale to Approx 60% of 1RM

-5 min rest-

5 Minute Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, (185/135) Rx+(225/155) *Scale to Approx 70% of 1RM

**There will be different options instead of AirDyne - Row (40cal/30cal/20cal) and Run (600/400/200m), as equipment will be limited. 

CASHOUT:

EMOMx12
Odd:  10 C2B Pull ups
Even:  15 Wall Balls, 20/14


WORKOUT OF THE DAY, OCTOBER 13TH 2016

October 13, 2016 | LAHAINA CROSSFIT

Be sure to come check out all of your Lahaina CrossFit Ohana throwing down at the Fittest on the Valley in a few weeks! 

WOD:

#fittest prep

EMOM for 24 min:

Min 1: 9 Burpee Box Jumps (24/20)

Min 2: :20 Plank + 12 Toes to Bar 

Min 3: 15 Kettle Bell Swings (53/35lbs)

Min 4: 12 Alternating Overhead Barbell Lunges (6 per leg) (95/65) Rx+115/75lbs  **Beach Fit will do KB Goblet Lunges

**We are looking for approx :40sec work.  All of these movements and reps can be scaled for EVERYONE!

 


WORKOUT OF THE DAY, OCTOBER 14TH 2016

October 14, 2016 | LAHAINA CROSSFIT

STRENGTH: (20 min for Clean/Front Squat)

Clean
3 Squat Cleans at 60% 
3 Squat Cleans at 70%
3 Squat Cleans at 75%
2x2 Squat Cleans at 80%
 
Front Squat
3 reps at 78%
1 rep at 83%
3 reps at 78%
1 rep at 85%
3 reps at 78%
1 rep at 87%

Beach Fit will complete:

16 min EMOM

Min 1: 12 DB Front Rack Lunges (6leg)

Min 2:  :20 Hover + :20 Plank
 
WOD:

#jumpball

For time:  (20 min Cap)

1500m Row or Run

100 DU

50 Wall Balls, 20/14

100 DU

1500m Row


WORKOUT OF THE DAY, OCTOBER 17TH 2016

October 16, 2016 | LAHAINA CROSSFIT

STRENGTH: (20 min for both)

Clean and Jerk

1x2@60, 1x2@70, 1x2@75 and 1x2@80%
Single at 85%
 
Back Squat

4 reps at 79%
1 rep at 84%
4 reps at 79%
1 rep at 87%
4 reps at 79%
1 rep at 90%

Beach Fit Strength - EMOM 16

Min 1: 8 Plate Ground to Overhead 

Min 2: 8 Squats + :15 sec Hollow Hold
 
#funday monday

For time (20 min Cap)

30 Chest to Bar Pullups *Scale to Pullups, Ring Rows or Jumping Pullups

400 Meter Run

15 Squat Cleans (135/95) **BeachFit will do KB Tators

800 Meter Run

15 Squat Cleans (135/95)

400m Run

30 Chest to Bar Pullups

***Scale runs to 200m and 400m if needed. Discuss with Coach.

CASHOUT:

5-4-3-2-1

Strict Ring Dips with 3 second pause at top and bottom


WORKOUT OF THE DAY, OCTOBER 18TH 2016

October 17, 2016 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Snatch

5x3 Hang Snatch at 65%

BeachFit will do:

12 Min EMOM

10 DB Push Press

10 DB Alt Lunges (5 leg)

WOD:

3rds for time:

21 Calorie Row (300m Run)

15 Bar Facing Burpees

9 Squat Snatches (135/95lbs) *Scale to Power Snatch if needed. **Beach Fit Plate Ground to Overhead

CASHOUT:

1-3rds

:40 sec Plank Hold

30 Grasshoppers (R/L=2)

20 Weighted Ab Mat Sit ups (Rx+GHD)

10 Weighted Glute Bridge or Weighted Back Extension


WORKOUT OF THE DAY, OCTOBER 19TH 2016

October 18, 2016 | LAHAINA CROSSFIT

WOD:

#thrustin'

AMRAP 5

Buy In - 150 Double Unders

Then, in remaining time

12 Thrusters (95/65lbs) *Beach Fit will do Wall Balls

12 Chest to Bar Pullups *Beach Fit will do ring rows

Rest 5 min,

AMRAP 5

Buy In - 100 Double Unders

9 Thrusters (115/75lbs)

12 Toes to Bar *Beach Fit will do Ab Mat Sit Ups, Dead Bugs or Hollow Rocks

Rest 5 min,

AMRAP 5

Buy In - 50 Double Unders

6 Thrusters (135/95lbs)

12 Pullups

CASHOUT:

6 Sets of 9 Unbroken HSPU (Strict or Kipping)

*Scale to Inverted Pushups or Strict DB Press

Rx+ 21,18,15,12,9,6,3 Strict HSPU


WORKOUT OF THE DAY, OCTOBER 20TH 2016

October 19, 2016 | LAHAINA CROSSFIT

Join us tomorrow (10/20) at 7am at the Westin Maui Resort and Spa along the beach walk for Beach Fit presented by Lahaina CrossFit. This is open to all of our Lahaina CrossFit Ohana and any of our visiting guests that would like to join in on the fun. We are looking to make this a regular thing that will give our members and visitors another way to experience all that LCF has to offer.  Any questions please feel free to contact Coach Tom or Coach Janelle.  (Our regular classes will still be in session as well)

STRENGTH:

Front Squat (15 min cap)

Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%

Beach Fit will do:

12 min EMOM

Min 1: 10 KB Alt Lunges

Min 2: 10 Deadbugs (5 side)

WOD:

#running man

For time: (25min Cap)

800 Meter Run

25 Deadlifts (225/155lbs) *scale to about 55-60% of 1RM if not at Rx

25 Box Jumps, 24/20

600 Meter Run

20 Deadlifts

20 Box Jumps, 24/20

400 Meter Run

15 Deadlifts

15 Box Jumps, 24/20

200 Meter Run

10 Deadlifts

10 Box Jumps, 24/20

**Beach Fit will do (2) KB Deadlift

*Scale Runs in half if needed.  Discuss with a Coach*

 


WORKOUT OF THE DAY, OCTOBER 21ST 2016

October 20, 2016 | LAHAINA CROSSFIT

WOD:

#flex friday

20 min EMOM

Min 1: 5 Power Cleans (185/125lbs) Scale to approx 65-70% of 1RM

Min 2: :30 Hollow Rock Hold (Rx+Hollow Hold on GHD)

Min 3: 15 Wall Balls (20/14lbs) Rx+ (30/20lbs)

Min 4: 15/12 Cal Row

STRENGTH: (15 min)

Hang Squat Clean 

5x3 reps 

Beach Fit will complete:

4rds

5 DB Hang Squat Cleans

10 Ab Mat Sit Ups

:20 R Plank

:20 L Plank

Rest 1 min between rds

 

 

 


WORKOUT OF THE DAY, OCTOBER 24TH 2016

October 24, 2016 | LAHAINA CROSSFIT

WOD:

#cement mixer

7 rounds

Every 3 minutes complete:

400m Run

12 Toes to Bar  *Scale to hanging knee raise or weighted abmat situps

**Scale to 300m or 200m run if needed.  

*** Goal is to get done AFAP with about 30-45 seconds rest.  Your rest will become less and less as you go through your rounds.  Stay with it! 

STRENGTH: (15 min)

Snatch 

2x3 at 70% of 1RM

3x2 at 75%

Beach Fit will complete:

5rds

10 Ball Slams 

10 Alt Overhead Lunges with slam ball (5/leg)

:20 sec Plank

Rest 1 min between sets 


WORKOUT OF THE DAY, OCTOBER 25TH, 2016

October 25, 2016 | LAHAINA CROSSFIT

Be sure to check out Fit Food Maui.  The food is top notch. These guys will take all the guess work out of your daily meals. There is paleo options as well as meals with grains added to help you hit your macros.  Lahaina CrossFit is a daily drop off location so it is super convienent.  Click HERE to learn more. 

WOD:

#double down

EMOMx21

Min 1:  10 Romanian DeadLifts, 50% of best DeadLift

Min 2:  10 Kipping HSPU *Scale to Inverted HSPU or Strict DB Overhead press

Min 3:  50 Double unders

STRENGTH: (15 min)

Back Squat

3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 87%
3 reps at 80%
1 rep at 90%

Beach Fit Strength:

12 min EMOM

Min 1: 5 Goblet Squats (2 second pause at top and bottom)

Min 2: 15 KB Swings

CASHOUT:

1-3rds

20 GHD Sit Ups  (Scale to VUps)

10 Back Extensions


WORKOUT OF THE DAY, OCTOBER 25TH 2016

October 26, 2016 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Front Squat

3 @ 82%
1 @ 88%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93%

Beach Fit will complete:

EMOM 12

Min 1: 10 KB Lunges

Min 2: 20 Plank Taps (R/L=2)

WOD:

#guts and glory

For time: (25 min Cap)

21 - 15 - 9 (Run 400, 300, 200)
Bike for Calories
Thrusters (95/65#) Rx+115/75lbs  **Beach Fit Wall Balls

Directly into:

15 - 12 - 9 (Run 300,200,100)
Calorie Row
Hang Squat Cleans (95/65#) Rx+115/75lbs **Beach Fit KB Swings

Directly into:

12 - 9 - 6
Over-the-Bar Burpees 
OHS (95/65#) Rx+115/75lbs **Beach Fit Goblet Squats

**Due to class size and equipment,  athletes can start at any segment just as long as to complete all 3 segments. **Athlete can do the running option if equipment becomes unavailable and they don't wont to wait. 


WORKOUT OF THE DAY, OCTOBER 27TH 2016

October 26, 2016 | LAHAINA CROSSFIT

Be sure to come and support your Lahaina CrossFit Ohana this weekend at the Fittest on the Valley.  

WOD:

#fine tuning

EMOM 18

Min 1: 8 Pullups + 8 Dips  (Scale to 10 Ring Rows + 10 Dips) Rx+5 Muscle Ups

Min 2: 8 Power Snatch (95/65lbs) Rx+115/75lbs

Min 3: 12 Alternating Overhead Barbell Lunges (6/leg) (95/65lbs) Rx+115

CASHOUT:

Foam Roll

Pick a skill and work on it


WORKOUT OF THE DAY, OCTOBER 28TH 2016

October 27, 2016 | LAHAINA CROSSFIT

WOD:

#back to basics

5rds for time:

50 Double Unders

25 Ab Mat Sit Ups

20 Calorie Row (300m Run if rower occupied)

15 Wall Balls (20/14lbs) Rx+30/20lbs

CASHOUT:

Complete 3 Supersets of:

10-15 Dumbbell Bench Press
20-30 Banded Tricep Push Downs or DB Skull Crushers

* Rest 1-2 minutes between rounds.

 


WORKOUT OF THE DAY, OCTOBER 31ST 2016

October 31, 2016 | LAHAINA CROSSFIT

Congrats to all of our Lahaina CrossFit crew that participated (and dominated) at the Fittest on the Valley competiton at Allkine CrossFit this past weekend.  It's been awesome watching all of our Athletes significantly improve with each competition.  Shoutout to our podium winners, Chris K (Masters 40+) and Vince B (Masters 50+).  

WOD:

#heartbreak Kid (12 min cap)

3RFT:

10 Front Squats (185/135#) **BeachFit KB Front Squats or Goblet Squats

20 C2B Pull-ups

50 DU

STRENGTH:

Back Squat

3 at 80%
1 at 85%
3 at 80%
1 at 87%
3 at 80%
1 at 90%

BeachFit will do:

12 min AMRAP

10 Air Squats

10 KB Swings

20 Plank Taps 

Optional Gymnastics Pull Conditioning: 

30 Muscle-ups


WORKOUT OF THE DAY, NOVEMBER 1ST 2016

November 1, 2016 | LAHAINA CROSSFIT

WOD:

#oh my burpee

AMRAP 4:

21-15-9:
Power Snatch (75/55#) **BeachFit wil do Plate Ground to Overhead
Burpees

Rest 4:00

AMRAP 4:

15-12-9:
Power Snatch (95/65#)
Burpees over Bar

Rest 4:00

AMRAP 4:

12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24"/20")

CASHOUT: (Cashout will be done as group)

Ninjas:  EMOMx7: 12 unbroken kipping HSPU 
Advanced:  EMOMx7:  9 unbroken kipping HSPU
Intermediate:  EMOMx7: 6 unbroken kipping HSPU
Beginner:  EMOMx7: 3 unbroken kipping HSPU

OPTIONAL MIDLINE CONDITIONING:

A.  Accumulate 2 mins in L-Sit
B.  4x15 Weighted Hip Extensions
C.  50 GHDSU or 50 Weighted Ab Mat Sit Ups