WORKOUT OF THE DAY, FEBRUARY 2ND 2016

February 2, 2016 | LAHAINA CROSSFIT

WOD:

# hi life

For Time:

21-18-15-12-9

Thrusters (95/65lbs)

KB Swings (70/53lbs)

Ab Mat Sit Ups

STRENGTH:

5 Min EMOM

3 Thrusters

*Build up in load each minute

COMPETITORS:

1. Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.

Rest as long as possible

2. Gymnastics Conditioning
10 RFT:
3 Muscle ups
6 Alt. Pistols (3/side)

3. Conditioning
5RFT:
10 Double Russian KBS, 1.5/1-pood
300m Run
10 Double Russian KBS, 1.5/1-pood
30 Double unders


WORKOUT OF THE DAY, FEBRUARY 3RD 2016

February 3, 2016 | LAHAINA CROSSFIT

WOD:

# aloha burpees

 

5rds for time  (25 min Cap)

10 Burpees

300m Run

10 Burpees

30 Double unders (60 Singles)

CASHOUT:

1-3 Rds

:40 sec Plank

20 Grasshoppers

15 Hollow Rocks

10 Supermans

 

 

COMPETITORS:

1. Strength
Build to a heavy OHS single

2. Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

 

3. Barbell Conditioning
3 rounds of:
AMRAP 2:
1 Power Snatch, 205/145
2 OHS, 205/145
3 Power Cleans, 205/145
4 Front Squats, 205/145
5 Bar Facing Burpees
1 minute rest between rounds

 

4. Conditioning
30 Strict HSPU
21 D-Ball Shoulders, 100/80
20 Kipping Deficit HSPU, 7/4″
15 D-Ball Shoulders, 100/80
10 Strict Deficit HSPU, 7/4″
9 D-Ball Shoulders, 100/80

 

5. Conditioning
5 RFT:
21 Cal Row
15 Cal Bike
9 Cal Ski erg

 

 


WORKOUT OF THE DAY, FEBRUARY 4TH 2016

February 4, 2016 | LAHAINA CROSSFIT

Have YOUR signed up for the 2016 Reebok CrossFit Games Open yet? This is for ALL!  Sign up and join the Lahaina CrossFit Team TODAY! Click HERE to learn more and sign up.

WOD:

#Over my head

10 Min AMRAP

10 Overhead Squats (95/65lbs) *Unloaded Option Goblet Squat

10 Toes to Bar

STRENGTH:

15 minutes to Build to a heavy complex of:

1 Power Snatch + 1 Squat Snatch + 1 OHS

 

 


WORKOUT OF THE DAY, FEBRUARY 5TH 2016

February 5, 2016 | LAHAINA CROSSFIT

WOD:

#power

AMRAP 15:

5 Power Cleans (135/95lbs) Rx+(155/105lbs) (Unloaded KB Deadlift)

10 Box Jumps, 24/20″

15 Wallballs, 20/14

STRENGTH:

Clean

Every :30 for 6 minutes complete 1 Clean – you choose the weight. You can build in load or keep same

 

COMPETITORS:

1. Clean
Every :30 for 6 minutes complete 1 Clean – you choose the weight.

2. Squat
3×10 Back Squat

3. Conditioning
AMRAP 15:
5 Power Cleans (155/105)
10 Box Jumps, 24/20″
15 Wallballs, 20/14

4. Rowing
20 rounds of:
200m Row, :30 rest1. Clean
Every :30 for 6 minutes complete 1 Clean – you choose the weight.

 

 


WORKOUT OF THE DAY, FEBRUARY 8TH 2016

February 8, 2016 | LAHAINA CROSSFIT

Let's do this Monday! Here is to another awesome week at Lahaina CrossFit! Be sure to check out our NEWS/EVENTS section to learn all about and sign up for our Flexible Nutrition Workshop with Jason Ackerman on Saturday March 5th. 

WOD:

#Grace meets Nate

20 Min AMRAP

1 Clean and Jerk (135/95lbs) **Unloaded Option Plate Ground to Overhead

2 Muscle Ups (Scale - Chest to Bar Pullups/Pullups/Ring Rows)

4 Handstand Pushups (Scale - 2 Wall Climbs/4 Hand Release Pushups)

8 Kettle Bell Swings (70/53lbs)

 

2 Clean and Jerk (135/95lbs) *Unloaded Option Plate Ground to Overhead

 

2 Muscle Ups (Scale - Chest to Bar Pullups/Pullups/Ring Rows)

 

4 Handstand Pushups (Scale - 2 Wall Climbs/4 Hand Release Pushups)

8 Kettle Bell Swings (70/53lbs)

3 Clean and Jerk (135/95lbs) + 1 Round of "Nate" (2 Mup,4 HSPU, 8 KB)

4 Clean and Jerk (135/95lbs) + 1 Round of "Nate" (2 Mup,4 HSPU, 8 KB)......

Continue in this manner adding 1 additional Clean and Jerk followed by a round of "Nate"

**Unloaded is our non barbelll CrossFit Option

STRENGTH:

Front Squats

5 sets of 3 Reps

COMPETITORS:

1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Midline Accessory Work
5 Super Sets of:
6-10 Single Leg RDL
30 second weighted plank hold

SESSION TWO:
1. Snatch
10×3-Position Squat Snatch, climbing
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

2. Snatch Accessory
3×3 Snatch Pull, climbing
2×2 Snatch Pull, climbing
1×1 Snatch Pull
OK to drop the bar between reps

3. Squat
3×10 Front Squat


WORKOUT OF THE DAY, FEBRUARY 9TH 2016

February 9, 2016 | LAHAINA CROSSFIT

WOD:

#live aloha

For time (15 Min Cap)

50 Calorie Row

40 Deads, Rx 135/95lbs (Rx+155/105) **Unloaded KB Deadlifts

30 Box Jumps, 24/20

20 Front Squats Rx 135/95lbs (Rx+155/105) **Unloaded Goblet Squats

**Unload is our non barbell CrossFit option

Rest 5 minutes, then

3rds of:  (15 min Cap)

15 Wall Balls (20/14lbs)

50 Double Unders (Scale 2:1)

15 Wall Balls (20/14lbs)

2 minutes rest between rounds

 

COMPETITORS:

2016 REGIONAL ATHLETES
SESSION 1
1. Run
7 rounds of:
3 minutes Running
1 minute Walking
Goal is to complete the exact same distance on each 3 minute interval.

SESSION 2
1. Conditioning
For time:
50 Calorie Row
40 Deads, 175/125
30 Box Jumps, 24/20
20 Front Squats, 175/125

2. Conditioning
21-18-15-12 Reps for time of:
Cals on Airdyne/Assault Bike
KBS, 70/53

3. Accessory Training 
3 Giant Sets* of:
20 Hip Extensions
20 Ring Strict Rows
20m Front Rack walking Lunge, 205/145
*Giant sets are not for time, but move diligently from movement to movement.  Then take 1-2 minutes between rounds.

 


WORKOUT OF THE DAY, FEBRUARY 10TH 2016

February 10, 2016 | LAHAINA CROSSFIT

WOD:

#aloha thrusters

5rds for time:

10 Power Clean (115/75lbs)

10 Burpees

10 Push Press, (115/75lbs)

10 Alt. Split Lunge Jumps (5/side, alternate every rep switching legs in the air)

STRENGTH:

Clean and Jerk Complex

Every 1:30 for 15 minutes (10rds)

3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

Unloaded Option for Barbell Strength is:

4 rds

:30 sec Plank Hold

20 Weighted bridge

10 Good Mornings w Plate

10 Ring Rows

COMPETITORS:

1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

2. Barbell Cycling
A. AMRAP 3:
25 Back Squats, 185/135
25 Back Squats, 225/155
AMRAP Back Squat in remaining time at 275/185

3 minute rest

B. AMRAP 3:
20 Push Press*, 135/95
20 Push Press*, 155/105
AMRAP Push Press* in remaining time at 185/135
*Must be a Push Press, not Jerk.

3 minute rest

C. AMRAP 3:
15 Power Cleans, 155/95
15 Power Cleans, 185/135
AMRAP Power Cleans in remaining time at 205/145

3. Gymnastics Conditioning
3 Rounds for time of:
18 Bar Muscle ups
9 Strict Deficit HSPU – you choose the deficit
1 L-Sit Rope Climb
18 C2B Pull ups
9 Kipping Deficit HSPU – you choose the deficit
1 Legless Rope Climb
18 Pull ups
9 Strict HSPU
1 Rope Climb
1 minute rest between rounds

4. Conditioning
4 RFT:
10 Thrusters, 95/65
10 Burpees
10 Hang Power Snatches, 95/65
10 Alt. Split Lunge Jumps (5/side, alternate every rep switching legs in the air)

 


WORKOUT OF THE DAY, FEBRUARY 11TH 2016

February 11, 2016 | LAHAINA CROSSFIT

WOD:

#Danny Boy

(3) 5-minute rounds for Max Reps at each station:

From 0:00-2:00, 400m run then Double Unders

From 2:00-3:00 Ball Slams

From 3:00-4:00 Pullups (Scale Jumping Pullups/Ring Rows)

From 4:00-5:00 Med Ball Squat Cleans (20/14lbs)

Rest 5 minutes between rounds.

CASHOUT:

Foam Roll

Barbell Smash


WORKOUT OF THE DAY, FEBRUARY 12TH 2016

February 12, 2016 | LAHAINA CROSSFIT

WOD:

#Open WOD 14.4

14 Min AMRAP

60 Calorie Row

50 Toes To Bar (Unloaded Ab Mat Sit Ups)

40 Wall Balls, 20/14

30 Power Cleans, 135/95  (Unloaded KB Tator)

20 Muscle-Ups (Scale 2 Pullups + 2 Dips=1 Muscle Up)

STRENGTH:

Bench Press

5x5 at approx 75%

**Unloaded Strength Option

5 sets of:

10 Dumbbell Bench Press

 

COMPETITORS:

SESSION 1
1. Conditioning
60 Calorie Row
50 TTB
40 WB, 20/14 (10’/9′ Targets)
30 Power Cleans, 135/95
20 Muscle-Ups

SESSION 2
1. Conditioning
5 Rounds for time of:
15 Burpees
15 TTB
15 Wall Balls, 20/14
15 Calorie Bike

2. Conditioning
4 Rounds for time of:
10 D-Balls, 150/100
10 GHDSU
10 Calorie Ski Erg

3. Conditioning
3 Rounds NOT for time of:
5 Box Jumps, 40/30
5 1-arm DB OHS, 70/50 (5/side)

4. Conditioning
1,000m Row
21 Bench Press, bodyweight
750m Row
15 Bench Press, bodyweight
500m Row
9 Bench Press, Bodyweight


WORKOUT OF THE DAY, FEBRUARY 15TH 2016

February 14, 2016 | LAHAINA CROSSFIT

The countdown is on for the 2016 Reebok CrossFit Open and Lahaina CrossFit's Friday Night Lights. If you haven't signed up for the Open yet, then DO IT!! The Open starts Thursday February 25th. This is for EVERYONE!  What a great way to test all of your hard work this past year. Click HERE to sign up!

WOD:

#AMRAP'N

A. AMRAP 4:
30 Lateral BB Burpees
AMRAP Snatches, 75/55 (Power or Squat depending on athlete)

*Scale is Clean and Jerks **Unloaded Option is Plate Ground to Overhead 15/25lb

Rest 4:00

B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95

**Unloaded Option Plate Ground to Overhead (25/35lb)

Rest 4:00

C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115

**Unloaded Option Plate Ground to Overhead (35/45lb)

STRENGTH:

15 min to work up to:

3-rep Heavy Back Squat

COMPETITORS:

1. Snatch
A. 5 unbroken TnG Snatches as heavy as possible.
B. 4 unbroken TnG Snatches as heavy as possible.
C. 3 unbroken TnG Snatches as heavy as possible.
D. 2 unbroken TnG Snatches as heavy as possible.
2 minute rest between sets.

2. Squat
5×3 Back Squats

3. Conditioning
A. AMRAP 4:
30 Lateral BB Burpees
AMRAP Snatches, 75/55

Rest 4:00

B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95

Rest 4:00

C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115


WORKOUT OF THE DAY, FEBRUARY 16TH 2016

February 16, 2016 | LAHAINA CROSSFIT

WOD:

#2 of our favorites

AMRAP 7:

Climb as high as possible:

3 Thrusters, 95/65
3 C2B (Scale - Pullups, Jumping Pullups or Ring Rows)
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…

*Unloaded Option will be Wall Balls intead of Thrusters

 

 

STRENGTH:

Clean and Jerk

In 15 Minutes, Work up to a heavy complex of:

1 Power Clean + 1 Low Hang Squat Clean (immediately below the knee) + 1 Jerk

*Unloaded Option for Strength will be:

200m Sprint/:30 Rest for 12 minutes

 


WORKOUT OF THE DAY, FEBRUARY 17TH 2016

February 16, 2016 | LAHAINA CROSSFIT

WOD:

#Backside Bonanza

Alternating OTM x 20:

Odd – 5 Deadlifts **UNLOADED OPTION KB DEADS
Even – 10-15 Box Jumps/Step Ups (24/20)

Start at a moderate load (50-60% Of 1RM), and increase each round

STRENGTH - BARBELL CYCLING: (10 MIN CAP)

1 ROUND

15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks

RX: 135/95 RX+155/105LBS

UNLOADED (No Barbell) STRENGTH OPTION: (10 min CAP)

15 KB Swings, 15 Goblet Squats, 15 HR Pushups

12 KB Swings, 12, Goblet Squats, 12 HR Pushups

9 KB Swings, 9 Goblet Squats, 9 HR Pushups

COMPETITORS:

Barbell Cycling
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Rx – 175/125

Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts (Start at 225/155 and add 20# every round)
Even – 15 Box Jumps (24/20)

 

Gymnastics Conditioning
50 Strict Handstand Pushups for time

 

 


WORKOUT OF THE DAY, FEBRUARY 18TH 2016

February 18, 2016 | LAHAINA CROSSFIT

WOD:

# blackjack

EMOM  21: (Every Minute on Minute for 21 Min)

Min 1: 15/12 Calorie Row (Sub AIrDyne 12/10 Cal)

Min 2: 10 Slam Balls + 10 Hand Release Pushups

Min 3: :30 Seconds of Battling Ropes

CASHOUT:

2rds

15 Banded Good AM's

30 Ab Mat Sit Ups

:45 Sec Plank

 


WORKOUT OF THE DAY, FEBRUARY 19TH 2016

February 19, 2016 | LAHAINA CROSSFIT

The CrossFit Open is all about "you against you" with the greatest community supporting you..your Lahaina CrossFit Ohana! What do you have to lose? Sign up to take your fitness to the next level! Nobody feels "ready"! You won't know what it's all about until you experience it for yourself...go for it...we got you! Your Time Is Now! Join us every Friday nigh starting February 26th through March 25th from 5-7pm for Friday Night lights.  There will be no better atomosphere to do things you never thought possible! Happy Aloha Friday!

Click HERE to learn more and sign up for the 2016 CrossFit Open!

#Max's Revenge

3rd for time:

10 Chest to Bar Pull-Ups (Scale to Regular Pullups/Jumping Pullups)

10 Front Squats (165/115) (Scale to Heavy Goblet Squats)

10 Burpees

Directly into…

21 – 15 – 9

Kettlebell Swings (70/53)

Burpees

STRENGTH:

10-8-6-4-2

Front Squats

**Unloaded Strength Option 

Weighted Goblet Step Ups

5 sets of 10


WORKOUT OF THE DAY, FEBRUARY 22ND 2016

February 22, 2016 | LAHAINA CROSSFIT

The countdown is on for the 2016 Reebok CrossFit Open and Lahaina CrossFit's Friday Night Lights. If you haven't signed up for the Open yet, then DO IT!! The Open starts Thursday February 25th. This is for EVERYONE!  What a great way to test all of your hard work this past year. Click HERE to sign up! 

WOD:

#gain-ster

3rds for time:

15 Dead Lift (225/155lbs)  Scale to approx 60% of 1 Rep Max **Unloaded KB Deadlifts

30 Wall Balls (20/14lbs)

60 Double unders (Scale 2:1 Singles)

STRENGTH:

Back Squats 3x10 

**Unloaded Strength Alternate below:

9 MIN EMOM:

Min 1: 15 Squats

Min 2: 10 Burpees

Min 3:  Run to Drive

CASHOUT: (7 Min Cap)

1-2-3-4-5-6-7-8-9-10 unbroken (Chest to Bar Pullups, Pullups, Ring Rows or Jumping Pullups), rest as little as needed between sets

 

COMPETITORS:

SESSION 1
1. Conditioning
EMOMx20, 5 rounds of:
Min 1: 15 Cal Row
Min 2: 15 Cal Bike
Min 3: 15 Burpees
Min 4: 200m Run

2. Snatch
3×1 at 80%
5×1 at 85%
3×1 at 80%

3. Snatch Accessory
Build to a heavy Snatch Grip Push Press + OHS w/:10 Pause at bottom

4. Squat
2×10 Back Squats

SESSION 2
1. Conditioning
3 RFT:
15 Dead Lifts 225/155
30 Wall Balls, 20/14
60 Double unders
Once all 3 rounds are finished, immediately complete 45 C2B Pull ups

2. Midline Conditioning
Accumulate 90 seconds* in a parallette L-sit.
*Every time you come down complete 4 (two each side) 1-arm DB Squat Snatches, 100/70

2. Gymnastics Pulling
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets

3. Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders


WORKOUT OF THE DAY, FEBRUARY 23RD 2016

February 23, 2016 | LAHAINA CROSSFIT

WOD:

#the good life (12 min Cap)

3rds for time:

500m Row

12 Burpees

21 Box Jumps (24/20)

Rest 5 min, then..

EMOMx12

Odd: 10 Toes to bar (Scale Ab Mat Sit Ups)

Even: 10 Thrusters (Scale DB Thrusters)

COMPETITORS:

SESSION 1
1. Run
9 rounds of:
2:15 of Running
:30 seconds of Walking
Goal is to complete the exact same distance on each 2 minute interval.

SESSION 2
1. Conditioning
5 RFT:
5-4-3-2-1 Legless Rope Climbs
15-12-9-6-3 Thrusters, 135/95

2. Conditioning
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20

3. Strength
A. 8×3 Bench Press
B. 3×10 Bent Over Row
C. 2×20 Walking Lunge steps


WORKOUT OF THE DAY, FEBRUARY 24TH 2016

February 24, 2016 | LAHAINA CROSSFIT

WOD:

#over my head

6 Min AMRAP:

2 Plate Ground to Over Head (45/25lbs)
2 10-meter shuttle runs
4 Plate Ground to Over Head (45/25lbs)
4 10-meter shuttle runs
6 Plate Ground to Over Head (45/25lbs)
6 10-meter shuttle runs…
Continue as high as possible in within the six minute time cap.

STRENGTH:

Clean and Jerk

EMOMx12:
Odd: 2 Power Clean and Jerk at 70%
Even: 200m Sprint

 

COMPETITORS:

SESSION 1
Row Conditioning
9 x 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.
Goal is…
Guys: 500m each interval
Girls: 420m each interval

SESSION 2
1. Snatch
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor

2. Clean and Jerk
EMOMx6: 1 CJ at 75-80%*
*do not exceed these numbers today.

3. Squat
Work up to a heavy complex of 1 Squat Clean + 3 Front Squats

4. Conditioning
5 RFT:
4 Deficit Kipping HSPU – you choose the height
6 Alternating 1-arm DB Snatches (3/side), 100/70
8 10-meter Shuttle Runs

 


WORKOUT OF THE DAY, FEBRUARY 25TH 2016

February 25, 2016 | LAHAINA CROSSFIT

There is still time!!! The CrossFit Open is all about "you against you" with the greatest community supporting you..your Lahaina CrossFit Ohana! What do you have to lose? Sign up to take your fitness to the next level! Don't worry, nobody ever really feels "ready"! You won't really know what the Open atomosphere is all about until you experience it for yourself...go for it...we got you! Your Time Is Now! Join us every Friday nigh starting February 26th through March 25th from 5-7pm for Friday Night lights.  There will be no better atomosphere to do things you never thought possible! The CrossFit Open is for EVERYONE!!!

Click HERE to learn more and sign up for the 2016 CrossFit Open! Contact Coach Tom or Coach Janelle if you have any additional questions.

Drop in Visitors during the Open...we look forward to meeting you and having some CrossFit "fun"!!

WOD:

#helen (14 min Cap)

3rds for time:

400m Run

21 KB Swings (53/35lbs)

12 Pullups

STRENGTH:

Bench Press - 4 sets of 10  (Men BW/Woman 70%BW)

Kettle Bell Rows (53/35lbs) 4 sets of 10

Turkish Get Ups 4 sets of 10 (5 Each Side)

 


WORKOUT OF THE DAY, FEBRUARY 26TH 2016

February 25, 2016 | LAHAINA CROSSFIT

Your Time Is Now! Join us every Friday night starting February 26th through March 25th from 5-7pm for Friday Night lights.  

**Please note there will be NO Classes at 5 and 6  as we will be running heats to get all the signed up Athletes scored and validated** 

There will be no better atomosphere to do things you never thought possible! The CrossFit Open is for EVERYONE!!!

There is still time to sign up and be apart of some competitive exercising.

Click HERE to learn more and sign up for the 2016 CrossFit Open! 

Drop in Visitors during the Open...we look forward to meeting you and having some CrossFit "fun"!! Please be sure to go between 5-7 if you want to be validated.  We will not be able to validate during class times. 

WOD:

#Open Wod 16.1 (Click HERE for official WOD description for CrossFit HQ)

20 Min AMRAP

25-ft. Overhead walking lunge (95/65lbs) Scaled Front Rack Lunges **Unloaded OH Plate Lunge

8 Bar Facing burpees

25-ft. Overhead walking lunge (95/65lbs) Scaled Front Rack Lunges **Unloaded OH Plate Lunge

8 Chest-to-bar pull-ups  Scaled Jumping Chin Over Bar Pullups 


WORKOUT OF THE DAY, FEBRUARY 29TH 2016

February 28, 2016 | LAHAINA CROSSFIT

Hats off to ALL of you that rocked CrossFit Open WOD 16.1! We can't be any more proud of the efforts that our Lahaina CrossFit Athletes showed battling through one of the toughest CrossFit Open WODs to date! Let's keep the momentum going this week with 16.2! Even if you didn't officially "sign up" for the Open, feel free to come tackle this wod with the rest of your Lahaina CrossFit Ohana during Friday Night Lights from 5-7pm.  Your Time Is Now!!

#the aftermath

Teams of 2

AMRAP 20:

Sprint to drive*, 3 Hand-Release Pushups, 3 Hang Power Snatches (75/55lbs)

Sprint to drive, 6 Hand-Release Pushups, 6 Hang Power Snatches (75/55lbs)

Sprint to drive, 9 Hand-Release Pushups, 9 Hang Power Snatches (75/55lbs)

Sprint to drive, 12 Hand-Release Pushups, 12 Hang Power Snatches (75/55lbs)

Cont..

Partner 1 completes the Sprint to Drive and then three reps of each movement (HR Pushups ad Hang Power Snatchs), then Partner 2 does the same.

The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement (HR Pushups and Hang Power Snatches) per round.

*The Drive Way Sprint stays the same each round

**Unloaded Option for Hang Power Snatches is Ball Slams

STRENGTH:

EMOM X 10 (Approx 70-80% of 1RM)

3 Strict Press 


WORKOUT OF THE DAY, FEBRUARY 29TH 2016

February 28, 2016 | LAHAINA CROSSFIT

Hats off to ALL of you that rocked CrossFit Open WOD 16.1! We can't be any more proud of the efforts that our Lahaina CrossFit Athletes showed battling through one of the toughest CrossFit Open WODs to date! Let's keep the momentum going this week with 16.2! Even if you didn't officially "sign up" for the Open, feel free to come tackle this wod with the rest of your Lahaina CrossFit Ohana during Friday Night Lights from 5-7pm.  Your Time Is Now!!

#the aftermath

Teams of 2

AMRAP 20:

Sprint to drive*, 3 Hand-Release Pushups, 3 Hang Power Snatches (75/55lbs) Scale Hang Clean and Jerk

Sprint to drive, 6 Hand-Release Pushups, 6 Hang Power Snatches (75/55lbs)

Sprint to drive, 9 Hand-Release Pushups, 9 Hang Power Snatches (75/55lbs)

Sprint to drive, 12 Hand-Release Pushups, 12 Hang Power Snatches (75/55lbs)

Cont..

Partner 1 completes the Sprint to Drive and then three reps of each movement (HR Pushups ad Hang Power Snatchs), then Partner 2 does the same.

The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement (HR Pushups and Hang Power Snatches) per round.

*The Drive Way Sprint stays the same each round

**Unloaded Option for Hang Power Snatches is Ball Slams

STRENGTH:

EMOM X 10 (Approx 70-80% of 1RM)

3 Strict Press 


WORKOUT OF THE DAY, MARCH 1ST 2016

March 1, 2016 | LAHAINA CROSSFIT

WOD: 

#steady emom'n

EMOMx12:

2 Rounds of:

Min 1: 5 Hang Power Cleans (115/75lbs) + 10 TTB

Min 2: 15/12 Calorie Row or 10/8 AirDyne

Min 3: 5 Clean and Jerks (115/75lbs) + 10 TTB

Min 4: 15/12 Calorie Row or 10/8 AirDyne

Min 5: 5 Thrusters (115/75lbs) + 10 TTB

Min 6: 15/12 Calorie Row or 10/8 AirDyne

**Unloaded (No Barbell) Version below:

EMOM x 12

2 Rounds of:

Min 1: 5 Burpees + 10 Ab Mats

Min 2: 15/12 Calorie Row or 10/8 AirDyne or Drive Way Run *no more than :45sec of work

Min 3:  10 Plate Ground to Overhead +10 Ab Mat Sit Ups

Min 4: 15/12 Calorie Row or 10/8 AirDyne or Drive Way Run

Min 5: 10 Wall Balls + 10 Ab Mat Sit Ups

Min 6: 15/12 Calorie Row or 10/8 AirDyne or Drive Way Run

STRENGTH: (15 min)

3 x 10 Back Squats 

**Unloaded Option

5 rds of:

10 Goblet Squats

10 Plank Taps (R/L =1)

COMPETITORS:

SESSION 1
1. Run
10 rounds of:
2:00 of Running
:20 seconds of Walking
Goal is to complete the exact same distance on each of the 2 minute intervals.

SESSION 2
1. Conditioning
3 RFT:
10 Snatches, 155/105
20 Calorie Bike

2. Conditioning
3 RFT:
10 Clean and Jerks, 155/105
20 Calorie Bike

3. Conditioning
3 RFT:
10 Thrusters, 155/105
20 Calorie Bike