WORKOUT OF THE DAY, NOVEMBER 2ND 2016

November 2, 2016 | LAHAINA CROSSFIT

STRENGTH:

Front Squat

3 at 82%
1 at 88%
3 at 82%
1 at 90%
3 at 82%
1 at 93%

Beach Fit will do:

6rds

10 Single KB Goblet Lunges (5/leg)

:30 Plank

Rest :30

WOD:

#twoforone

AMRAP 15:

15 Wallballs (20/14#)
15 KB Swings (53/35lbs)

Rest 3 min, then..

EMOMx12:

Odd: 12 Toes to Bar or Hanging knee raises
Even: 12 Thrusters (95/65lbs)  *Beach Fit will do DB Thrusters


WORKOUT OF THE DAY, NOVEMBER 3RD 2016

November 2, 2016 | LAHAINA CROSSFIT

WOD:

#flytheW

Teams of 2:

AMRAP 25:

10/6 Calorie Row  **Scale to 8/4

10/6 Calorie Bike  **Scale to 8/4

100m Run (Driveway)

10 Ball Slams (30/20lbs)

* Athlete 1 will complete one full round, then switch. Athlete 1 will rest while Athlete 2 completes full round. Continue this way for duration of the AMRAP. Work hard and fast for your rest! 

**Can use Ski Erg if needed.  

***Depending on class size, teams can start where they choose and go in any order just as long as all 4 movements are completed. 

CASHOUT: 

Foam roll and/or mobility work


WORKOUT OF THE DAY, NOVEMBER 4TH 2016

November 4, 2016 | LAHAINA CROSSFIT

STRENGTH:

Build up to a 1RM Back Squat or if not feeling it go for a heavy single

WOD:

#Run BMC

200m Run
1 Round of "Barbara":
20 Pull-ups **BeachFit will do Ring Rows
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups *BeachFit will do Inverted Pushups
10 Pistols *BeachFit will do Jumping Split Lunges
15 Pull-ups  **BeachFit will do Ring Rows
600m Run
3 Rounds of Cindy:
5 Pull-ups **BeachFit will do Ring Rows
10 Push-ups
15 Air Squats
800m Run

**If you are not yet profiecient with Pullups we will have you doing Ring Rows, Jumping Pullups, and Vertical Ring Rows for each different segment with Pullups.

CASHOUT:

18-15-12-9-6

Back Extension
V Ups (Rx+GHDSU


WORKOUT OF THE DAY, NOVEMBER 7TH 2016

November 6, 2016 | LAHAINA CROSSFIT

STRENGTH: (20 min for both)

Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
*All reps are drop from the top

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

**BeachFit will do E2MOM for 18 min:

10 Plate Ground to Overhead

10 Lunges with plate (5/leg)

10 Vups

***If Athlete is doing squats and not snatches, complete E2MOM for 10 min of BeachFit Strength
 
WOD:

#the good life

3rds for time: (15 min Cap)

500m Row (Substitue 400m Run)
12 Burpees
21 Box Jumps, 24/20


WORKOUT OF THE DAY, NOVEMBER 8TH 2016

November 8, 2016 | LAHAINA CROSSFIT

WOD:

#Bouncy House

AMRAP 4:

3 Rounds:
12 Deadlifts (95/65#)  **BeachFit KB Deadlifts
9 Hang Power Cleans (95/65#) **BeachFit KB Swing
6 Jerks (95/65#) **BeachFit KB Press
Time remaining: Max Calorie Bike, Row, or Suicide Sprints

Rest 4:00

AMRAP 4:

2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#) 
6 Jerks (135/95#)
Time remaining: Max Calorie Bike, Row, or Suicide Sprints

Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Bike, Row, or Suicide Sprints

CASHOUT: OPTIONAL GYMNASTICS WORK:

Ninjas:  EMOMx7: 12 unbroken HSPU,Inverted Pushups or DB Press
Advanced:  EMOMx7:  9 unbroken HSPU
Intermediate:  EMOMx7: 6 unbroken HSPU
Beginner:  EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall


WORKOUT OF THE DAY, NOVEMBER 9TH 2016

November 8, 2016 | LAHAINA CROSSFIT

STRENGTH:  (20 min)

Clean & Jerk
60%/2+1 (Clean + Clean and Jerk)
65%/2+1 (Clean + Clean and Jerk)
70%/2+1 (Clean + Clean and Jerk)
(75%/2+1)2  (Clean + Clean and Jerk) **2 sets at this percentage

Front Squat
5 Sets of 4 Reps at 70% of 1RM

**If doing only Beach Fit you will start WOD early and do 30min AMRAP of the WOD.  Enjoy!!

WOD:

#20/20

AMRAP 20:

5 Bar Muscle-ups 

10 Chest Slapping Push-ups or Dynamic Pushup

15 Air Squats

200m Run (Row 20 Cal if desired)

**Scaled/Beach Fit Option:  

5 Chest to Bar (Pullup or Ring Row)

5 Ring Dips (Bench Dips)

10 Pushups

15 Air Squats

200m Run

CASHOUT:

Optional Stamina Conditioning

EMOMx6:

Odd:  AMRAP Toes to Bar (Scale to Knee Raise or Ab Mat Sit Ups
Even:  Rest

 

WORKOUT OF THE DAY, NOVEMBER 10TH 2016

November 10, 2016 | LAHAINA CROSSFIT

WOD:

#little bit of this/little bit of that

EMOM 20:

Min 1: 4-6 Slam Ball Up Downs 

Min 2: 12 Barbell Push Press (115/75lbs)  **BeachFit DB Push Press

Min 3: 50 Double Unders

Min 4: 12 Front Rack Alternating Barbell Lunges 6leg (115/75lbs)  **BeachFit DB Alt Lunges

Rest 3 min then...together as a class

400m Farmer Carry Walk (53/35lbs)


WORKOUT OF THE DAY, NOVEMBER 11TH 2016

November 10, 2016 | LAHAINA CROSSFIT

WOD:

#freakyfriday (16 minute Cap)

For time:

Row 1,000m

Directly into:

21-15-9

Overhead Squats (115/80#)  Rx+135/95lbs **BeachFit KB Front Squat
KB Swings (70/53lbs)  Rx+Double Russian KB Swings

STRENGTH:

Back Squat

3 @ 60%
3 @ 70%
3 @ 75% (2 sets)
2 @ 80% (2 sets)

BeachFit Strength Option:

12 min Amrap

10 Air Squats

:20 Plank

200m Row or Run

CASHOUT:

Tabata Ab Mat Sit Ups

:20on/:10sec Rest for 8 rds

Optional Oly Work: (After Class if desired)

Snatch

65%/2
70%/2
(75%/2)3
(80%/1)4


WORKOUT OF THE DAY, NOVEMBER 14TH 2016

November 13, 2016 | LAHAINA CROSSFIT

On the weekends we FLEX!

STRENGTH:

Back Squat

4@60%
4@70%
4@75%
4@80% (2 sets)

BeachFit will do:

10 Front Rack KB Single Arm Lunge (5R, then 5L)

:20sec Hollow

:20sec Superman

Rest :30sec.  Repeat 4 more rounds.

WOD:

#lucky 7

10rds for time:

7 Deadlift (95/65lbs)

7 Front Squats

7 Push Jerks

BeachFit will do:

10rds for time

7 KB Deadlifts

7 KB Front Squats

7 Push Jerks
 
Optional Oly Strength Work: 

Snatch

4@60%
4@65%
4@70%
4@75% (2 Sets)

 

 


WORKOUT OF THE DAY, NOVEMBER 15TH 2016

November 15, 2016 | LAHAINA CROSSFIT

WOD:

#lead foot

AMRAP 4:

27 Cal Row, AirDyne, Ski Erg or 400m Run
27 Burpees
27 Chest-to-Bar Pull-ups *Scale to Pullups or Ring Rows

Rest 4:00

AMRAP 4:

21 Cal Row, AirDyne, Ski Erg or 300m Run
21 Burpees
21 Toes-to-Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups

Rest 4:00

AMRAP 4:
15 Cal Row, AirDyne, Ski Erg or 200m Run
15 Burpees
15 Pull-ups

CASHOUT:

2rds of 

50 Weighted Glute Bridges (Rx+ Back Extensions

25 Dead Bugs (Rx+GHD Sit Ups)

ADDITONAL STAMINA CONDITIONING:

EMOMx7:
6 C2B Pull-ups or Pullups or Ring Rows
30 Double-unders

**Approx :40sec or work


WORKOUT OF THE DAY, NOVEMBER 16TH 2016

November 15, 2016 | LAHAINA CROSSFIT

New Jerk Boxes are ready for action! 

STRENGTH:

Front Squat

5 sets of 4 reps at 75% of 1RM

BeachFit will do:

5rds of 

10 Goblet Squats

200m Run or Row

WOD:

#Big Clean Complex

6 Sets:

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

*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds.  If you don't have your split jerk down complete another Push Jerk.  Food for thought...the top weight for this complex was around 260lbs!!

BeachFit will do 20 min EMOM:

Min 1: 12 Wallballs 

Min 2: 12 Russian Swings

Optional Clean & Jerk work (after class):

60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2

 

WORKOUT OF THE DAY, NOVEMBER 17TH 2016

November 16, 2016 | LAHAINA CROSSFIT

Can never get enough front rack mobility work.  Keep up the great work LCF Ohana and guests!

WOD:

#Geekin'

For Time:

Farmer Carry to Drive (53/35lbs)

25 Hand Release Pushups or Dynamic

200m Run

25 Plate Ground to Overhead (45/25lbs)

Front Rack Carry to Drive 

20 Hand Release Pushups or Dynamic

200m Run

20 Plate Ground to Overhead (45/25lbs)

Farmer Carry to Drive

15 Hand Release Pushups or Dynamic

200m Run

15 Plate Ground to Overhead (45/25lbs)

Front Rack Carry to Drive  

10 Hand Release Pushups or Dynamic

200m Run

10 Plate Ground to Overhead (45/25lbs)

*BeachFit..join the party..you can rock this with us!!!

CASHOUT:

10-8-6-4-2  Ring Dips (2 second at top and bottom) Scale to Bench Dips

20-18-16-14-12 Grasshoppers (R/L=2)


WORKOUT OF THE DAY, NOVEMBER 18TH 2016

November 17, 2016 | LAHAINA CROSSFIT

STRENGTH:

Back Squat

3@60%
3@70%
3@75%
3 sets of 3@80% 

WOD:

#smooth criminal

AMRAP 15:

60 Double-unders

30 Wallballs (20/14lbs)

15 Deadlifts (245/165lbs) (Approx 60-65% of 1RM if not at Rx)

CASHOUT:

3-5rds

10 Hollow Rocks

10 V-Ups or DeadBugs

10 Tuck Ups

10 Hollow Hold

Rest 1 min.  Repeat

OPTIONAL OLY WORK:

Snatch

65%/2
70%/2
75%/2
80%/1
85%/1

 

 

 

WORKOUT OF THE DAY, NOVEMBER 21ST 2016

November 20, 2016 | LAHAINA CROSSFIT

STRENGTH:

Back Squat (15 min)

5 sets of 4 reps @ 80%

BeachFit wil do:

Every 1:30 for 12 min:

10 DB/KB Step Ups to 12in box

:15 Plank

:15 Superman 

WOD: (13 min cap)

#Nasty Girls 

3rds for time:

50 Air Squats
7 Muscle-ups  (Scale to 10 Pullups + 10 Dips)
10 Hang Power Cleans (135/95#)

BeachFit will do:

3rds for time:

50 Air Squats

10 Ring Rows

10 Bench Dips

10 KB Swings

Rest 3 min after cap then, ..

#yep burpees 

EMOMx12:

12 Bar Facing Burpees

*Record your slowest time.  Scale to a number (10/8/6 etc) you can hit in approx :40 seconds.  Work for this one.  Do it for the Turkey and stuffing later in the week:)

Ninja:  < 28 seconds
Advanced: < 31 seconds
Intermediate: < 34 seconds
Novice: < 37 seconds

OPTIONAL OLY WORK:

Snatch

60%/4
70%/4
75%/4
(80%/4)2


WORKOUT OF THE DAY, NOVEMBER 22ND 2016

November 22, 2016 | LAHAINA CROSSFIT

LCF Athletes and visitors:  Please take note of our Thanksgiving Hours this Thursday.  Classes are as follows - 6am, 7am, 8am Only.  No evening classes.  Mahalo!

WOD:

#girls,girls,girls

AMRAP 4
#Fran

21-15-9
Thrusters (95/65#) **BeachFit will do Wall Balls
Pull-ups **Beach Fit will do Ring rows

Rest 4:00

AMRAP 4
#Diane

21-15-9
Deadlifts (225/155#) **BeachFit will do KB Deadlifts
Handstand Push-ups **BeachFit will do Inverted Handstand Pushups

Rest 4:00

AMRAP 4:
#Grace
30 Clean & Jerks (135/95#)  **BeachFit will do Dball ground to shoulder

CASHOUT:

3-5rds fot time

:30 Plank

20 Vups

20 Flutter Kicks

:15 Hollow hold

:15 Superman

 


WORKOUT OF THE DAY, NOVEMBER 23RD 2016

November 23, 2016 | LAHAINA CROSSFIT

STRENGTH: (15 minutes)

Front Squats

5 sets of 4 @78% 

WOD:

#work, work, work, work

Every 4 Minutes for 24 Minutes (6 Rounds):

20/15 Calorie Row, Bike or Ski Erg (About 1 min on rower)

15 Kettle Bell Swings (70/53lbs)

10 Kettle Bell Deadlifts (70/53lbs)

8 Burpees

**This one will get spicy quick.  Work hard for your rest.   Goal is to have about :30 rest each round. 

 

 


WORKOUT OF THE DAY, NOVEMBER 24TH 2016

November 24, 2016 | LAHAINA CROSSFIT

Go hard, have fun, burn calories, and be Thankful for another great day with family and friends.  Happy Thanksgiving to all of our LCF Ohana and extended Ohana all across the world! 

WOD:

#filthy fifty

50 Box Jumps (24/20″)

50 Jumping Pull-ups

50 Kettlebell Swings (35/25#)

50 Alternating Lunges

50 Toes-to-Bar  *BeachFit will do Ab Mat Sit ups

50 Push Press (45/35#) *BeachFit will do KB Push Press

50 Barbell Good Mornings (45/35#) Rx+Hip Extensions

50 Wallballs (20/14#)

50 Burpees

50 Double-unders

You can start whereever you'd like due to class size today, BUT you must complete the Wall Balls, Burpees, and Double Unders as your last 3 movements.

 

 


WORKOUT OF THE DAY, NOVEMBER 25TH 2016

November 25, 2016 | LAHAINA CROSSFIT

Our 7am LCF Ohana after the Filthy Fifty workout yesterday. Some of them look more thrilled than others. Ha!  Great work by all. 

STRENGTH: (15 min)

Back Squats

3@60%
3@70%
3@75%
3@80%
2 sets of 3@85%

BeachFit will do:

12 min EMOM

Min 1:  High Handle Sled push down/Low Handle Sled Push Back (Choose own weight)

Min 2:  12 Air Squats 

WOD:

#Mayhem

For Time:

800m Run

50 Hang Power Cleans (115/75lbs) (Scale to 95/65)**BeachFit will do KB Tators

600m Run

30 Hang Power Cleans (155/105lbs) (Scale to 135/95)

400m Run

10 Hang Power Cleans (185/125lbs) (Scale to 155/105)

CASHOUT:

3rds

10 Barbell Sit Ups

:20 Superman Hold

OPTIONAL OLY WORK:

Clean and Jerk

65%/2
70%/2
75%/2
80%/1
90%/1

 


WORKOUT OF THE DAY, NOVEMBER 28TH 2016

November 27, 2016 | LAHAINA CROSSFIT

 

STRENGTH: (15 min)

Snatch 

2@60%, 2@65% 3 sets of 2@70%

BeachFit will do 12min EMOM:

Min 1: 10 Plate Ground to Overhed

Min 2:  10 Weighted Glute Bridges

WOD:

#combine

With a running clock

AMRAP 5 of Burpee Box Jump Overs, 24/20

Rest 5:00

AMRAP 4 of 10m (32 ft) Shuttle Runs (1 foot must cross the line at each turn around

Rest 4:00

AMRAP 3 of Power Cleans, 155/105 *BeachFit will do KB Swings

Rest 3:00

AMRAP 2 of Wallball Shots, 30/20

Rest 2:00

AMRAP 1 of Max Unbroken Pull ups  **BeachFit will do Ring Rows

 


WORKOUT OF THE DAY, NOVEMBER 29TH 2016

November 28, 2016 | LAHAINA CROSSFIT

STRENGTH: (20 min)

Back Squat

4 Sets of 3@70%

WOD:

#cardio test (20 min)

2,000m Row 

1 Mile Run

**20 minutes to complete both a 2k row and 1 mile run

CASHOUT:

5 rds

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

 

 

 


WORKOUT OF THE DAY, NOVEMBER 30TH 2016

November 29, 2016 | LAHAINA CROSSFIT

STRENGTH: (20 min for both)

Clean & Jerk
2@60%
2@65%
2 sets of 2@70% 

Front Squat
4 sets 3@70% 

*BeachFit Strength will do:

15 min AMRAP

250m Row

10 Goblet Squats

10 Push Ups

10 Sit Ups 

WOD:

# gymnasty

For time:

30 C2B Pull-ups

30 Overhead Squats (95/65#)

20 Bar Muscle ups

20 Overhead Squats (135/95#)

10 Ring Muscle-ups

10 Overhead Squats (165/115#)

 

Scaled/BeachFit version of WOD:

30 Horizontal Ring Rows

30 Front Squats (95/65lbs) *BeachFit Goblet Squats

20 Vertical Ring Rows

20 Front Squats (115/75lbs)

20 Dips 

10 Front Squats (135/95lbs)

 

WORKOUT OF THE DAY, DECEMBER 1ST 2016

November 30, 2016 | LAHAINA CROSSFIT

WOD:

#emom thursday 

EMOM 20: 

Min 1: 20 Alternating Lunges (Rx+ Plate OH Lunges)

Min 2: 50 Double Unders

Min 3: 20 Russian Swings (70/53lbs)

Min 4: :40 Plank

CASHOUT:

Foam Roll 


WORKOUT OF THE DAY, DECEMBER 2ND 2016

December 1, 2016 |

STRENGTH: 15min

Clean & Jerk

65%/2

70%/2

75%/2

80%/1

90%/1

Heavy Single (limit to 3 attempts)

 

BeachFit will perform:

15 EMOM alternating

Min 1: Sled Push Down and Back (32ft ea direction)

Min 2: Bearwalk Down and Back  (32ft ea direction)

           *option will be 50 plank taps*

Min 3: Shuttle Sprint Down and Back  (32ft ea direction)

 

WOD: (35 min cap)

"Barbara"

5 Rounds

20 Pull-Ups

30 Pushups

40 Sit-ups

50 Air Squats

Rest 3:00 Between Rounds

 

Optional Oly:

Snatch

65%/2

70%/2

75%/2

80%/1

85%/1

90%/1

Heavy Single (limit to 3 attempts)