WORKOUT OF THE DAY, DECEMBER 5TH 2016

December 4, 2016 | LAHAINA CROSSFIT

Very proud of Slater Fleck one of our LCF Ohana!  Qualified for all events and a new PR in this 100 Fly! He is on his way to HI State Championships! Best of Luck! 

STRENGTH:

Back Squat
3 sets of 8 @ 65%

BeachFit will do

5 rds of 200m Run, 10 Goblet Squats, 20 Plank Taps (R/L =1). Rest 30 sec

WOD:

#kriss kross

AMRAP 15:

30 Double Unders 

15 Power Cleans (135/95lbs )

30 Double Unders

15 Toes to Bar

BeachFit WOD:

AMRAP 15:

30 Double Unders 

15 KB Deadlifts

15 KB Swings

30 Double Unders

15 Ab Mat Sit Ups

CASHOUT:

Gymnastics Conditioning

Choose one of the following:

3 sets of 9 of unbroken ring rows, vertical rows, pullups, chest to bar pullups or muscle-ups

4 sets of 7 unbroken ring rows, vertical rows, pullups, chest to bar pullups or muscle-ups

5 sets of 5 unbroken ring rows, vertical rows, pullups, chest to bar pullups or muscle-ups

6 sets of 4 unbroken ring rows, vertical rows, pullups, chest to bar pullups or muscle-ups

Rest 1 minute between sets

Optional Oly Work:

Snatch

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

 

WORKOUT OF THE DAY, DECEMBER 6TH 2016

December 5, 2016 | LAHAINA CROSSFIT

WOD:

#Freedom Sauce

AMRAP 3:
21 Overhead Squats (95/65#) *Scale to Front Squats  **BeachFit will do KB Front Squat going up in weight each AMRAP
21 Over-the-Erg Burpees
Max Calorie Row, Bike or Erg

Rest 3:00

AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row, Bike or Erg

Rest 3:00

AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row, Bike or Erg

Rest 3:00

AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row, Bike or Erg

CASHOUT:

5 rds

10 Hollow Rocks
10 V-Ups
10 Dead Bugs
10 sec. Hollow Hold

:30 Superman Hold
– Rest 1 min –

 


WORKOUT OF THE DAY, DECEMBER 7TH 2016

December 6, 2016 | LAHAINA CROSSFIT

STRENGTH:

(25 Min to complete both C/J and Front Squats)

Clean & Jerk

60%/3+1 (Squat Clean, Squat Clean, Squat Clean +Jerk)
65%/3+1
4 sets (70%/3+1)

Front Squat

4 sets of 5 reps at 65%

WOD:

#quick and easy

(12 min Cap)

For time: 
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.  

Beach Fit will do : (Start when class starts Strength)

10-9-8-7-6-5-4-3-2-1

KB Swings

Lunge with KB against chest (R/L=1)

200m Run

Ex: 10 KB Swings, 10 Goblet Squats, 200m Run

 

Ex:  20 KB Swings, 


WORKOUT OF THE DAY, DECEMBER 8TH 2016

December 8, 2016 | LAHAINA CROSSFIT

WOD:

# today we deadlift (25 min Cap)

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

Deadlifts (225/155lbs) **BeachFit will do double KB Deadlifts

Ball Slams (30/20lbs)

Box Jump Overs (24/20)

**200m Run after each round

Ex:

21 Deadlifts, 21 Ball Slams, 21 Pullups, 200 Run

*You can start in any order to accomodate class size.  

CASHOUT: (10 min)

10-9-8-7-6-5-4-3-2-1

Pushup Ups 

Hollow Rocks

 

 

 


WORKOUT OF THE DAY, DECEMBER 9TH 2016

December 8, 2016 | LAHAINA CROSSFIT

STRENGTH:

(25min for both)

Snatch

3@65%
3@70%
3@75%
1@80% (3 sets)

Back Squat

8 sets of 3 @75%

BeachFit Strength will do:

18 min EMOM

Min 1: 12 Goblet Squats

Min 2: 12 Russian KB Swings

Min 3: :40 sec Plank

WOD:

#sunshine delight

4 RFT:  (20min Cap)

25 Calorie Row/Bike/Erg

25 Wallballs (20/14lbs)

25 C2B Pull-ups **BeachFit will do Ring Rows

Optional Oly Work:

Clean & Jerk

65%/2+1(Squat Clean/Squat Clean +Jerk)
70%/2+1(Squat Clean/Squat Clean +Jerk)
75%/2+1(Squat Clean/Squat Clean +Jerk)
(80%/1)


WORKOUT OF THE DAY, DECEMBER 12TH 2016

December 11, 2016 | LAHAINA CROSSFIT

Heidi putting her CrossFit to use during her Christmas Tree shopping! Sexy Beast mode. 

STRENGTH:

Back Squat

8@70% (3 sets)

BeachFit Strength:

12 Min EMOM

Min 1: 30 Sec AirDyne

Min 2: 12 Air Squats + 12 Plank Taps

WOD:

#uppercut

4 rds for time:

5 Ring Muscle-ups

10 Squat Snatches (115/85#)

15 Box Jump Overs  (24/20")

BeachFit/Scaled version:

4rds for time

10 Pullups/Ring Rows

10 Dips

15 Plate Ground to Overhead

15 Box Jump Overs

OPTIONAL OLY WORK: 

Snatch

3@60%  
3@65%
3@70%
3@75% (3 Sets)


WORKOUT OF THE DAY, DECEMBER 13TH 2016

December 13, 2016 | LAHAINA CROSSFIT

WOD:

#powerful

AMRAP 3:00
15 Calorie Bike, Row, or 300m Run
15 Power Cleans (115/85lbs)  **BeachFit will do 15 KB Deadlifts + 15 KB Swings

Rest 3:00

AMRAP 3:00
12 Calorie Bike, Row, or 200m Run
12 Power Cleans (135/95lbs) **BeachFit will do 12 KB Deadlifts + 12 KB Swings

Rest 3:00

AMRAP 3:00
9 Calorie Bike, Row or 100m Run
9 Power Cleans (155/105lbs) **BeachFit will do 9 KB Deadlifts + 9 KB Swings

Rest 5 Min, then

#Gymnastics Conditioning

EMOMx18:

Odd: 18/15 Calorie Row  *Scale to 15/12 or 12/10  or 200m Run

Even: 6 Handstand Pushups *Scale to Inverted Pushups or seated DB Press (Rx+ Deficit Handstand Pushups) 

 

WORKOUT OF THE DAY, DECEMBER 14TH 2016

December 14, 2016 | LAHAINA CROSSFIT

STRENGTH: (15min)

Front Squat
4 sets of 5 at 70%

WOD:

#fire alarm (22 min Cap)

3 Rounds of Bergeron Beep Test* 

*BBT = 7 Thrusters (75/55), 7 Pull-ups/Ring Row, 7 Burpees

50/40 Cal Row or 800m Run

3 Rounds Bergeron Beep Test

*BBT = 7 Thrusters (75/55), 7 Pull-ups/Ring Row, 7 Burpees

50/40 Cal Row or 800m Run

3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups/Ring Row, 7 Burpees

OPTIONAL OLY STRENGTH:

Clean

60%/3+1 (Squat clean, squat clean, squat clean + jerk)
65%/3+1
70%/3+1
(75%/3+1) 3 sets


WORKOUT OF THE DAY, DECEMBER 15TH 2016

December 14, 2016 | LAHAINA CROSSFIT

WOD:

#shopping training

Buy-in:

200 Double-unders

Directly into:

3 Rounds:

15 Alternating Overhead Plate Lunges per Leg (45/25lbs)

25 Sit-Ups (Rx+Toes to Bar)

15 Alternating  Overhead Plate Lunges per Leg (45/25lbs)

25 Kettlebell Swings (53/35lbs)

Buy-out:

300m Farmer Carry (Star Noodle and Back)

CASHOUT:

1-3rds

:35 Sec Plank

30 Grasshopper (R/L=2)

:25 Superman 

20 Hollow Rocks

15 Dips


WORKOUT OF THE DAY, DECEMBER 16TH 2016

December 15, 2016 | LAHAINA CROSSFIT

Happy Bday today to this super rockstar FitChick.  21 years old has never looked so good!!  Sweatin to the Oldies and Burpees ALL DAY!!

STRENGTH: (15 min)

Back Squat 8 sets of 3 at 80%

BeachFit will do:

Min 1:  8-10 Cal AirDyne

Min 2:  10 Jumping Air Squats

WOD:

#Open 16.4

AMRAP 13

55 Deadlifts (225/155lbs) Approx 60% 1RM if not Rx **BeachFit will do Double KB Deadlifts

55 Wall Balls (20/14lbs)

55 Calorie Row 

55 Handstand Pushups (Scale to Inverted Pushups or Seated DB Press)

OPTIONAL OLY WORK: 

Clean and Jerk

65%/2+1(Squat Clean, Squat Clean + Jerk)
70%/2+1
75%/2+1
80%/2 (Clean and Jerk, Clean and Jerk)
(85%/1)3

 


WORKOUT OF THE DAY, DECEMBER 19TH 2016

December 19, 2016 | LAHAINA CROSSFIT

Mahalo Mahalo Mahalo to ALL of those that came to help out with our LCF facelift this past weekend!  We are truely blessed with some amazing members and friends that took time out of their busy holiday schedules to help with our vision for Lahaina CrossFit!  

STRENGTH:

Back Squat (15 min)

8@70%
8@75%
8@78%

BeachFit will do:

12 min EMOM

Min 1: 10 squats + 1 10 sec Squat Hold

  Min 2: :15 Hollow + :15 Superman

WOD:

#new beginnings (25 min Cap)

4rds for time:

20 Wallballs (20/14lbs) Rx+30/20lbs

20 KB Swings (70/53lbs)

20 Burpees

20 Pullups (Rx+C2B)

OPTIONAL OLY WORK:

Snatch

60%/3
65%/3
70%/3
75%/3
(80%/3)2


WORKOUT OF THE DAY, DECEMBER 20TH 2016

December 19, 2016 | LAHAINA CROSSFIT

Scheduling Note - Please plan accordingly as there is only a 4pm and 5pm class on Tuesday and Thursday evenings. Mahalo! 

STRENGTH:

Clean and Jerk

60%/3+1 (Squat Clean, Squat Clean, Squat Clean + jerk)
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

BeachFit will do:

13 min AMRAP

200m Run

5 Ring Rows

10 HR Pushups

20 Weighted Ab Mat Sit Ups

WOD:

#Wise Men

AMRAP 3:
Macho Man Complex *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks (135/95lbs)
Rest 3:00

AMRAP 3:
Macho Man Complex (155/105lbs)
Rest 3:00

AMRAP 3:
Macho Man Complex (185/135lbs)

BeachFit will do:

3 KB Deadlifts, 6 KB Swings, 3 KB Press Overhead (Go up in weight for each AMRAP)


WORKOUT OF THE DAY, DECEMBER 21TH 2016

December 21, 2016 | LAHAINA CROSSFIT

WOD:

#kick start my heart

EMOM 24:

Min 1: 200m Run (Scale to Driveway Run)

Min 2: 40 Double Unders

Min 3: 15/12 Cal Row or 12/8 Bike

Min 4: :40 sec Plank Hold

Rest 5 min then,...

EMOM 10:

Min 1: 7 Toes to Bar + 7 Goblet Squats (Rx+ 95/65lb Overhead Squats

*BeachFit/Scale will do Ab Mat Sit Ups

 


WORKOUT OF THE DAY, DECEMBER 22ND 2016

December 22, 2016 | LAHAINA CROSSFIT

STRENGTH:

Front Squats

5 @70%

3 sets of 5 at 75%

BeachFit will do:

10 Min AMRAP

10 Alternating Front Rack KB Lunge

10 Dead Bugs

20 Plank Taps (R/L =2)

WOD:

#eggnog (12 Min Cap)

6rds for time:

5 Deadlifts (BeachFit will do Double KB Deadlifts) (275/185lbs) Rx+ 315/225lbs) *Scale to approx 60% of 1RM)

25 Air Squats

10 Hand Release Pushups (Rx+ Plyo Pushups to plate/small box)

CASHOUT:

2-4rds of :

10 Hollow Rocks

10 VUps

10 Deadbugs (5 each side)

:20 sec Hollow Hold


WORKOUT OF THE DAY, DECEMBER 22ND 2016

December 22, 2016 | LAHAINA CROSSFIT

WOD:

#12 Days of CrossFit (45 min Cap)

1 200m Run or Row

2 Box Jumps

3 Push Presses (135/95)

4 Toes to Bar 

5 Hang Power Cleans (135/95)

6 Burpees

7 Deadlifts (135/95)

8 Ab Mat Sit-Ups (Rx+ GHD Sit Ups)

9 Kettlebell Swings (70/53)

10 Alternating Front Rack Lunges (5 each Leg) (135/95lbs)

11 Wall Balls (20/14)

12 Curtis P's with Barbell (Clean, Lunge, Lunge, Press)

**You will be using the same barbell for all your barbell lifts.  Please get with a coach to assist with correct weight for you if needed. 

Workout flows as follows:

1 200m Run or Row
2 Box Jumps, 1 200m Run or Row
3 Push Presses, 2 Box Jumps, 1 200m Run or Row
4 Toes to Bar, 3 Push Presses, 2 Box Jumps, 1 200m Run or Row

Scaled/BeachFit Non Barbell Version of WOD:

#12 Days of CrossFit

1 Driveway Run/100m Row

2 Box Jumps

3 KB Push Presses 

4 Plank Taps 

5 KB Tator

6 Burpees

7 KB Deadlifts 

8 Ab Mat Sit Ups

9 Kettlebell Swings 

10 Alternating Lunges

11 Wall Balls 

12 KB Thrusters

OPTIONAL STRENGTH:

Back Squat

8 sets of 3 at 83%

 


WORKOUT OF THE DAY, DECEMBER 25TH 2016

December 24, 2016 | LAHAINA CROSSFIT

MERRY CHRISTMAS AND HAPPY HOLIDAYS FROM ALL OF US AT LAHAINA CROSSFIT.  ENJOY THE DAY WITH FAMILY AND FRIENDS.  WE ARE SO VERY GRATEFUL TO HAVE CROSSSED PATHS WITH ALL OF YOU THIS PAST YEAR!

WE WILL HAVE REGULARLY SCHEDULED CLASSES ALL WEEK! (PLEASE NOTE OPEN GYM IS FROM 10-11AM MON-THURSDAY ONLY. MAHALO)

WOD:

150 BURPEES FOR TIME!! 


WORKOUT OF THE DAY, DECEMBER 26TH 2016

December 25, 2016 | LAHAINA CROSSFIT

STRENGTH: (12 Min)

Power Clean

3 sets of 2 at 65%

BeachFit will do:

10 Min EMOM

Min 1: 10 Ball Slams (30/20lbs)

Min 2: 10 Weighted Ab Mat Sit Ups

WOD:

#the chief

5 Rounds:

AMRAP 3: 

3 Power Clean (135/95lbs) **Beach Fit will do 3 KB Deads + 3 Swings

6 Push-ups

9 Air Squats

*Rest 1:00 after each round. Pick up where you left off from previous AMRAP

OPTIONAL STRENGTH WORK: (after class)

Overhead Squats

3 sets of 3 reps @65%

Power Snatch

3 sets of 2 reps  @65% 

 


WORKOUT OF THE DAY, DECEMBER 27TH 2016

December 26, 2016 | LAHAINA CROSSFIT

Please be sure to arrive to class on time and ready to go.  Due to the high number of drop ins during the holiday we need to make sure class starts on time and everyone is attentive and ready to rock! Please note..Open Gym is from 10-11am Monday through Thursday. Mahalo!

WOD:

#dirty 30 (25 min Cap)

For Time:

30 Box Jumps (24/20)

30 C2B Pull-ups

30 KB Swings (53/35lbs) Rx+70/53lbs

30 Front Squats (115/80lbs) Rx+135/95lbs

30 Toes to Bar

30 Push Press (115/80lbs) Rx+135/95lbs

30 Deadlifts (115/80lbs) Rx+Power Cleans 135/95lbs

30 Wallballs (20/14lbs)  Rx+30/20lbs

30 Burpees

30 Double-unders

 

BeachFit/Non Barbell/ will do:

30 Box Jumps/stepups (24/20)

30 Ring Rows

30 KB Swings 

30 KB Goblet Squats

30 Ab Mat Sit Ups 

30 KB Push Press

30 KB Deadlifts

30 KB Thruster 

30 Burpees

60 Single Unders


WORKOUT OF THE DAY, DECEMBER 28TH 2016

December 27, 2016 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Back Squat 3 sets of 2 Reps at 65%

Front Squats 3 sets of 2 Reps at 65%

**Remember this is a deload week. Stick to the percentages**

BeachFit will do:

12 Min AMRAP

200m Run

10 Air Squats 

10 Alternating Overhead Plate Lunges (5 per/leg)

10 Plank Taps (R/L=1)

WOD:

#cheers to the new year

Every Minute on the Minute for 24 minutes

MIN 1: 15/12 Cal Row

MIN 2: 15 Ball Slams

MIN 3: 10 Seated DB Press  (Rx+Handstand Pushups)

MIN 4:  :40 sec Hollow Hold (Rx+ :40sec GHD Hollow Hold)

 


WORKOUT OF THE DAY, DECEMBER 29TH 2016

December 29, 2016 | LAHAINA CROSSFIT

WOD:

#good feelin

6rds for time:

100m Run (Drive and Back) (AirDyne/Ski Erg 7/5 Cal)

10 Burpee Box Jump Over (24/20)

100m Run

10 KB Swings (70/53lbs)

Rest for 1 minute after each round.  Record total time for all 6rds.  **BeachFit will do same WOD with class. 

CASHOUT:

5rds

12/10 Dips (Bench or Ring)

:20 sec Overhead Press Static Hold with Kettle Bells (choose challenging weight)

Ex:

12 Dips then :20 sec Overhead Hold

 

 


WORKOUT OF THE DAY, DECEMBER 30TH 2016

December 29, 2016 | LAHAINA CROSSFIT

STRENGTH:

Clean & Jerk

2@60%
2@65%
2@70%
2 sets of 2@75% 

BeachFit will do:

12 Min AMRAP

5 KB Deadlifts

5 KB Swings

5 KB Goblet Squats

5 KB Press

200m Run

WOD:

#uppercut

5rds for time:

20 Calorie Row (300m Run or 15/10 AirDyne)

10 Thrusters (115/85lbs) Rx+ 135/95lbs

BeachFit will do:

5rds for time

20 Calorie Row

15 Wall Ball (20/14lbs)