WORKOUT OF THE DAY, MARCH 2ND 2016

March 2, 2016 | LAHAINA CROSSFIT

WOD:

AMRAP 10:

10 KB Swings (70/53lbs)

20 Wall Balls (20/14lbs)

40 Double Unders 

STRENGTH:

EMOMx 8-CLEAN/JERK

Min 1,2: 1 rep at 75%
Min 3,4: 1 rep at 80%
Min  5,6: 1 rep at 85%
Min 7,8: 1 rep at 85%

Unloaded Strength Option:

10 Min AMRAP

250m Row

:30 Plank

COMPETITORS:

SESSION 1
For Time:
10 Muscle ups
100m Row
9 Muscle ups
200m Row
8 Muscle ups
300m Row
7 Muscle ups
400m Row
6 Muscle ups
500m Row
5 Muscle ups
600m Row
4 Muscle ups
700m Row
3 Muscle ups
800m Row
2 Muscle ups
900m Row
1 Muscle up
1,000m Row

SESSION 2
1. Clean and Jerk
EMOMx 12:
Min 1,2,3: 1 rep at 75%
Min 4,5,6: 1 rep at 80%
Min 7,8,9: 1 rep at 85%
Min 10,11,12: 1 rep at 85%

2. Squat
Back Squat 10-8-6-4-2

3. 5 RFT:
1 Legless Rope Climb
15 Wall Balls, 30/20
1 Legless Rope Climb
45 Double Unders

 


WORKOUT OF THE DAY, MARCH 3RD 2016

March 2, 2016 | LAHAINA CROSSFIT

CrossFit Open WOD 16.2 is announced on Thursday at 3pm!  What are your predictions?  Overhead walking lunges, burpees?? Ha! We will be at the box watching the announcement live! If you are out and about feel free to stop in and watch with us!

Although the Open is really about YOU vs YOU, we will be given prizes to our first place winners in the Rx Male/Female divisions and the Scaled Male/Female divisions. 

Remember if you are signed up and are wanting to get your score validated (Judged) please do your best to make it to Friday Night Lights between 5-7pm. Ask those that attended last week...it was Electric!  As soon as we know the WOD we will put up Heat Sign Ups for Friday Night Lights. There will be a make up time Monday from 10-11am. We will be programming 16.2 for classes on Friday BUT our Coaches will be focused on Coaching class and not validating during class time.  This goes for our Drop In Visitors as well.  If you have any questions please feel free to contact us via email. 

3..2..1..Go! 

WOD:

#pre-show

10-20-30-20-10

Ball Slams 

Jumping Split Lunges (R/L is 2)

Push Ups (Rx+ Bench Press 95/65lbs)

*Start each round with a 400m Run

Ex: 400m Run 10 Ball Slams, 10 Jumping Split Lunges, 10 Pushups/Bench Press  

**This WOD has no barbell so the UnLoaded version will be the same but llike all WODs it can be scaled!!

CASHOUT: 

Tabata Hollow Rocks

:20 work/:10 rest for 8 cycles

 


WORKOUT OF THE DAY, MARCH 4TH 2016

March 4, 2016 | LAHAINA CROSSFIT

Remember if you are signed up and are wanting to get your score validated (Judged) please do your best to make it to Friday Night Lights between 5-7pm. Ask those that attended last week...it was Electric!  We will be running heats every 20 minutes and hoping to run about 8-10 per heat. There will be a make up time Monday from 10-11am. We are programming 16.2 for classes today BUT our Coaches will be focused on Coaching class and not validating during class time.  This goes for our Drop In Visitors as well.  If you have any questions please feel free to contact us via email. See you under the lights! 

Posted below is 16.2.  We have also posted the scaled and Unloaded version.  For class purpose we would like you all to go 16 minutes.  We will help you choose a weight that will allow you to complete 16 minutes of work.

WOD: 

# CrossFit Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

SCALED:

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

UnLoaded Version:

16 min AMRAP

25 Hanging Knee Raises or Ab Mat Situps

50 Double Unders or 50 Singles

15 KB Tators

 


WORKOUT OF THE DAY, MARCH 7TH 2016

March 6, 2016 | LAHAINA CROSSFIT

Another amazing Friday Night Lights in the books!  CrossFit Open WOD 16.2 saw so many of you stepping up to the challenge and tackling a ton of toes to bar, double unders, and for most of us.. squat cleans that made us super uncomfortable!  You should all be proud at the efforts put forth.  So many PR's!!

What will they throw at us this week! Can't wait to see you all at Friday Night Lights!

**If you are wanting one last stab at 16.2 you can come between 10-11am tomorrow!  

WOD: 

# 12th man

12 Min AMRAP

12 Ab Mat Sit Ups

9 Burpees

7 KB Swings (53/35lbs)

5 Goblet Squats (53/35lbs)

STRENGTH:

Overhead Squats

15 Minutes to Work up to a Heavy 5 Rep Overhead Squat (Take off of rack)

**Scaled will be Front Squats

Unloaded Strength Option:

2 sets of:

(750m Row, 1 minute rest then 250m Row) 2 min rest between sets

 

COMPETITORS:

1. Snatch
Work up to a heavy complex of Hang Snatch High Pull + Hang Squat Snatch

2. Overhead Squat
Work up to a heavy set of 5 Overhead Squats

3. Conditioning
A. At the 0:00
2 RFT:
1 Legless Rope Climb
7 DB Thrusters, 70/50
2 Rope Climbs
7 DB Thrusters, 70/50

B. At the 6:00
2 RFT:
1 Legless Rope Climb
7 DB Thrusters, 70/50
2 Rope Climbs
7 DB Thrusters, 70/50

4. Row Conditioning
A.  3x (750m, 1 minute rest + 250m Row) 3 min rest btwn sets

 

 


WORKOUT OF THE DAY, MARCH 8TH 2016

March 8, 2016 | LAHAINA CROSSFIT

16.2 is in the books! Shakas and High Fives all around.  You guys ROCK!! It is truely awesome watching ALL of you stepping out of your comfort zone and just frickin going for it each week with these tough WODs. The way Lahaina CrossFit has rallied together these past few weeks has been amazing!  Bring it on 16.3!

WOD:

#determination

3 Rds for time:

(13min Cap)

10 Chest to Bar Pullups  *UnLoaded Ring Rows

10 Ring Dips *Scale/UnLoaded -Dips with feet on box)

10 Power Snatch (135/95lbs) (Scale Clean and Jerk) *UnLoaded Plate Ground to Overhead

25 Box Jumps (24/20)

STRENGTH:

15 Min Cap

6 sets of 6 Push Press or 6 sets of 6 Unbroken Handstand Pushups (Athlete can choose deficit if desired)

Unloaded (No Barbell) Strenght Option:

5rds:

20ft Bear Crawl

10 Hollow Rocks

200m Sprint

Rest 1 min

 

COMPETITORS:

1. Run

A. 6 rounds of:
1:45 of Running
:15 seconds of Walking

Rest 4 minutes

B. 6 rounds of:
1:45 of Running
:15 seconds of Walking
Goal is to complete the exact same distance on each of the twelve 1:45 intervals.

2. Conditioning
8 Muscle ups
16 Power Snatch, 135/95
24 Box Jumps, 24/20
8 Muscle ups
12 Power Snatch, 155/105
16 Box Jumps, 30/24
8 Muscle ups
8 Power Snatch, 185/135
8 Box Jumps, 40/30

 


WORKOUT OF THE DAY, MARCH 9TH 2016

March 9, 2016 | LAHAINA CROSSFIT

WOD:

#connect four

Every minute on the minute for 16 minutes:

4 rounds of:

Minute 1: 15/12 Cal Row

Minute 2: 15 Wallballs (20/14lbs)

Minute 3: 15 SDHP, 95/65 

Minute 4: 15 Push Press (95/65lbs) *UnLoaded is Inverted Pushups

STRENGTH:

5 Climbing sets of 

3 Front Squats (from rack) + 1 Jerk

Unloaded Strength Option:

5 sets of 10 Goblet Squats + 10 Kettle Bell Swings

COMPETITORS:

1. Clean
Work up to a heavy single Power Clean

2. Barbell Conditioning
5 climbing sets of: 3 Front Squats + 1 Jerk

2. Conditioning
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65

 


WORKOUT OF THE DAY, MARCH 10TH 2016

March 9, 2016 | LAHAINA CROSSFIT

# a whole lotta tabata

:20/10 off for 40 intervals

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. The idea being to keep a consistent score for all 8 intervals of each exercise.

Back Squat (75/55lbs)

Push Ups

Front Squats (75/55lbs)

Planks

Double Under

 

 

 


WORKOUT OF THE DAY, MARCH 11TH 2016

March 11, 2016 | LAHAINA CROSSFIT

16.3 is upon us! Bar Muscle Ups make their first appearance ever in the CrossFit Open Workouts.

Friday Night Lights will be going down between 5-7pm. Ask those that attended the previous 2 weeks...it was Electric!  We will be running heats every 15 minutes and looking to run about 10 per heat (4Rx and 6 Scaled). Please check our Lahaina Facebook page for additional heat information and sign up. 

We are programming 16.3 for classes today BUT our Coaches will be focused on Coaching class and not validating during class time.  This goes for our Drop In Visitors as well.  There will be a make up time Monday from 10-11am. If you have any questions or special circumstances please feel free to contact us via email. See you under the lights! 

Posted below is 16.3.  We have also posted the Scaled and Unloaded Versions too.   

WOD:

#16.3

7 Min AMRAP

10 Power Snatches (75/55lbs)

3 Bar Muscle Ups

Scaled Version:

7 Min AMRAP

10 power snatches (45/35lbs)

5 jumping chest-to-bar pull-ups

UnLoaded Version:

7 Min AMRAP

10 Plate Ground to Overhead

3 Ring Rows

To see the official 16.3 WOD description and standards please click HERE!

Click HERE for 16.3 Tips from CrossFit.com

Rest 5 min, then..

#LCF 16.3 Part 2

2rds (15min Cap)

300m Med Ball Run (20/14lbs)

Run to Drive, Walking Lunges Back

KB Farmer Carry to Drive and Back (53/35lbs)

 

 

 

 


WORKOUT OF THE DAY, MARCH 14TH 2016

March 13, 2016 | LAHAINA CROSSFIT

Another amazing Friday Night Lights this past week! Thanks to ALL our Athletes, Vistitors, and Spectators that keep making each week better and better. What will they throw at us this week for 16.4? 

#snatch-chat

12 Min AMRAP

10 KB Snatches R Arm (53/35lbs)(Scale/UnLoaded KB Swings 20 Total) 

10 KB Snatches L Arm 

15 Hand Release Pushups

20 Toes to Bar (Scale/Unloaded - Weighted Plate Ab Mat Sit Up 15/10lbs

STRENGTH:  (15 min)

10-8-6-4-2

Strict Barbell Press 

UnLoaded Strength Option:

10 Min EMOM

Odd Min: :30 Row Sprint

Even Min: :30 AirDyne Sprint

 

COMPETITORS:

1. Snatch Wave
Min 1: 1 rep @ 60# under PR
Min 2: 1 rep @ 50# under PR
Min 3: 1 rep @ 40# under PR
Min 4: 1 rep @ 30# under PR
Min 5: 1 rep @ 50# under PR
Min 6: 1 rep @ 40# under PR
Min 7: 1 rep @ 30# under PR
Min 8: 1 rep @ 20# under PR

2. Over Head Squat
Work up to a heavy triple.

3. Snatch Accessory
5 sets of Pausing Snatch Grip Deads at 25# over 1RM Snatch – pause 2″ off the ground for :05 before standing the weight all the way up. 

4. Conditioning
For time:
20 Dumbbell Power Snatch 100/70
30 Hand-Release Pushups
40 GHDSU
10 Dumbbell Power Snatch 100/70
20 Hand-Release Pushups
30 GHDSU

5. Conditioning
4 Rounds NOT for time:
35 Calorie Row
6 Strict HSPU – small deficit
6 Kipping HSPU – small deficit


WORKOUT OF THE DAY, MARCH 15TH 2016

March 15, 2016 | LAHAINA CROSSFIT

WOD:

#lung burner

3rds for time: (10 MIN CAP)

15 Thrusters (95/65lbs) (UnLoaded is 30 Wall Balls)

60 Double Unders (120 Singles)

Rest 5 Min from the time you are finished, then..

#kick in the door

4rds

5 Deadlifts (315/225lbs) *Approx 65% of 1RM  (Unloaded 15 KB Deads)

10 Bar Facing Burpees

15 C2B Pull ups (Scale/UnLoaded Ring Rows)

1 minute rest between Rounds


WORKOUT OF THE DAY, MARCH 16TH 2016

March 16, 2016 | LAHAINA CROSSFIT

WOD:

#final countdown

AMRAP 2: 300 Meter Run(Star Noodle), Max Overhead Squats (135/95) **Scale to Front Squats *** UnLoaded Goblet Squats

Rest 1:00

AMRAP 2: 20/15 Cal Row, Max Wallballs (20/14)

Rest 1:00

AMRAP 2: 300 Meter Run, Max Handstand Pushups **Scale Push Press (115/75lbs) 

Rest 1:00

AMRAP 2: 20/15 Cal , Max Overhead Squats (135/95) **Scale to Front Squats ***UnLoaded Goblet Squats 

Rest 1:00

AMRAP 2: 300 Meter Run, Max Wallballs (20/14)

Rest 1:00

AMRAP 2: 20/15 Cal, Max Handstand Pushups **Scale to Push Press (115/75lbs) ***UnLoaded Inverted Pushups

CASHOUT:

1-3 rds

:40 Sec Plank

30 Medicine Ball Mountain Climber (R/L=1)

20 Flutter Kicks (R/L=1)

10 Superman (Rx+ Candlestick=Super man to Hollow)

 

COMPETITORS:

1. Barbell Conditioning
4 Rounds for time of:
1 Power Snatch, 245/165
2 Overhead Squats, 245/165
3 Power Cleans, 245/165
4 Front Squats, 245/165
3 minute rest between rounds

2. Conditioning
3 Rounds for time of:
400m Run
21 Kipping HSPU


WORKOUT OF THE DAY, MARCH 17TH 2016

March 17, 2016 | LAHAINA CROSSFIT

YOUR TIME IS NOW!! Did you know Lahaina CrossFit offers CrossFit UnLoaded Classes? Lahaina CrossFit now offers an UNLOADED option for all our CrossFit class workouts. These options are specifically designed for individuals who want the constantly varied, high-intensity aspects of CrossFit without the heavy barbell lifting. This option (done with and during our regular class times) will still focus on all ten components of optimal physical fitness: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. If you are wanting to be apart of a great fitness community and get a great workout without a heavy barbell, then Lahaina CrossFit UNLOADED is a great way to get into shape using basic bodyweight movements, plyometrics, running, rowing, jump ropes, kettlebells, dumbbells, and medicine balls

WOD:

#jaws

Max rounds in 3 minutes of:

3 Hang Power Cleans (155/105lbs) (Rx+165/115lbs)

6 Push-ups

9 Jumping Split Lunges

Rest 1 minute. Repeat for a total of 5 cycles. 

Post rounds completed for each of the 5 cycles.

UnLoaded Option:

Max rounds in 3 minutes of:

5 Kettle Bell Tators

5 Push Ups

5 Lunges

Rest 1 minute. Repeat for a total of 5 cycles. 

Post rounds completed for each of the 5 cycles.

CASHOUT: 

#Mini Annie

25-20-15-10-5

Double Unders

Ab Mat Sit Ups

 


WORKOUT OF THE DAY, MARCH 18TH 2016

March 18, 2016 | LAHAINA CROSSFIT

16.4 Here we go! Some of us were VERY close on our guesses!

Heats will run as follows:

5 Athletes/Heat every 15minutes!

THIS WILL BE A QUICK TRANSITION!In order to be ready at the 3...2...1...GO...be sure to know ALL of your requirements for your division and get ready to make changes as needed at the 13 minute mark(deadlift weight, wall ball weight AND height, rower settings, wall markings for HSPU or barbell weight for push press)

There will be 3 guys and 2 ladies in each heat. Also, if you need a judge please note in comments. We would appreciate if all of you participating could also volunteer to also judge for at least one heat. Please note what time you would like to volunteer as well.
Keep up the good work athletes! All visitors are welcome of course! See you under the lights!  Please go to our Lahaina Facebook page by clicking HERE for Heat information, etc. 

WOD:

#16.4

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts (225/155lbs)

55 wall-ball shots (20/14lbs)

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlift

55 wall-ball shots

55-calorie row

55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

 

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

 

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

  


WORKOUT OF THE DAY, MARCH 21ST 2016

March 20, 2016 | LAHAINA CROSSFIT

Mr. Jacked and Tan, Mark Bell is on Maui and will be having an improptu Semiar at Lahaina CrossFit THIS TUESDAY at 9am!  This seminar will be FREE to EVERYONE and will go approximately 2 hours. Learn tips from a true Power Lifting Legend, whose best competition lifts (powerlifting gear) are 1,025lb Squat, 832lb Bench Press, and 738lb Deadlift. Mark is also the ower of Super Training Gym (The Strongest Gym in the West, One of 30 best gyms in America by Men's Health), inventor of the Slingshot, and has his very own podcast called the Powercast.  To learn more about Mark, click HERE!

Again, this is FREE to ALL as Mark enjoys sharing his knowledge of the big three lifts, Bench, Squat, and Deadlift with EVERYONE! This is Open to ALL drop in Guests and anyone else on the West Side looking to learn from a legend in the sport. (There will be no WOD at 9am but the seminar will be hands on with lifting and other surprises)

WOD:

#Jelly Belly

13 Min AMRAP

30 Ab Mat Sit Ups

30 Kettle Bell Swings (53/35lbs)

30 Calorie Row/300m Run (Star Noodle) **Switch each round between Row and Run

STRENGTH:

Front Squats 

3 sets of 3 Reps (Approx 85%)

CASHOUT: 

Bent Over Barbell Rows (UnLoaded will do Kettle Bell Rows)

4 sets of 8 reps

 

COMPETITORS:

SESSION 1
1. Conditioning
5 Rounds NOT for time of:
200m Run
18/15 Calorie Row
18/15 Calorie Bike
12/10 Calorie Ski Erg
10 Burpee Box Jumps, 24/20″

2. Strength
1×2 Hang Squat Snatch

3. Strength
3×3 Back Squats

4. Accessory
4×8 Front Rack Step ups (complete all 8 reps on one leg before switching)

SESSION 2
1. Conditioning
9-15-21 reps for time of:
Row for calories
Power Snatches, 115/80

2. Strength
1×2 Hang Squat Clean

3. Strength
3×3 Front Squats

4. Strength
4×8 Bent Over Barbell Row

 


WORKOUT OF THE DAY, MARCH 21ST 2016

March 20, 2016 | LAHAINA CROSSFIT

Mr. Jacked and Tan, Mark Bell is on Maui and will be hosting an improptu Seminar at Lahaina CrossFit THIS TUESDAY MARCH 22ND at 9am!  This seminar will be FREE to EVERYONE and will go approximately 2 hours. Learn tips from a true Power Lifting Legend, whose best competition lifts (powerlifting gear) are 1,025lb Squat, 832lb Bench Press, and 738lb Deadlift. Mark is also the owner of Super Training Gym (The Strongest Gym in the West, One of 30 best gyms in America by Men's Health), inventor of the Slingshot, and has his very own podcast called the Powercast.  To learn more about Mark, click HERE!

Again, this is FREE to ALL as Mark enjoys sharing his knowledge of the big three lifts, Bench, Squat, and Deadlift with EVERYONE! This is Open to ALL drop in Guests and anyone else on the West Side looking to learn from a legend in the sport. (There will NOT be a WOD at 9am, however, the seminar will be hands on with lifting and other surprises)

WOD:

#Jelly Belly

13 Min AMRAP

30 Ab Mat Sit Ups

30 Kettle Bell Swings (53/35lbs)

30 Calorie Row/300m Run (Star Noodle) **Switch each round between Row and Run

STRENGTH:

Front Squats 

3 sets of 3 Reps (Approx 85%)

CASHOUT: 

Bent Over Barbell Rows (UnLoaded will do Kettle Bell Rows)

4 sets of 8 reps

 

COMPETITORS:

SESSION 1
1. Conditioning
5 Rounds NOT for time of:
200m Run
18/15 Calorie Row
18/15 Calorie Bike
12/10 Calorie Ski Erg
10 Burpee Box Jumps, 24/20″

2. Strength
1×2 Hang Squat Snatch

3. Strength
3×3 Back Squats

4. Accessory
4×8 Front Rack Step ups (complete all 8 reps on one leg before switching)

SESSION 2
1. Conditioning
9-15-21 reps for time of:
Row for calories
Power Snatches, 115/80

2. Strength
1×2 Hang Squat Clean

3. Strength
3×3 Front Squats

4. Strength
4×8 Bent Over Barbell Row

 


WORKOUT OF THE DAY, MARCH 22ND 2016

March 21, 2016 | LAHAINA CROSSFIT

Just a reminder that there will be NO 9AM class today (3/22).  Mark Bell will be putting on a FREE Powerlifting seminar from 9-11ish that is open to ALL (LCF Athletes, Drop Ins, and fitness enthusiast). Upon arriving please fill out a waiver so we can get right into the semiar. Let's get Jacked and Tan!!  

WOD:

# Boomshakalaka

12 Min EMOM:

Min 1: 200m Sprint (1st Drive)

Min 2: 10 Box Jump Overs 

Min 3: 10 Jerks (95/65lbs) Rx+115/75lbs (UnLoaded - 10 Pushups)

Rest 5 Min, then...

# Bombshell

3rds for time:

21 Box Jumps, 24/20

12 Thrusters, (95/65lbs) Rx+115/75lbs)  (UnLoaded - 12 Wall Balls)

3 Ring Muscle ups

(If not completing Muscle Ups you will do 6 Pullups  and 6 Ring Dips)

(UnLoaded - 6 Ring Rows/6 Bench Dips)

COMPETITORS:

1. SESSION 1
1. Run
A. 5 x 1:30 on, :30 off
rest 3 minutes
B. 5 x 1:30 on, :30 off

SESSION 2
1. Conditioning
3 RFT:
10 Thrusters, 115/80
5 Muscle ups

2. Conditioning
3 RFT:
12 OHS, 115/80
12 Box Jumps, 24/20

3. Conditioning
3 RFT:
15 Jerks, 115/80
15 C2B


WORKOUT OF THE DAY, MARCH 23RD 2016

March 23, 2016 | LAHAINA CROSSFIT

Thanks again to Mr. SlingShot himself, Mark Bell, for dropping knowledge bombs on us today! Mark is one of the biggest and strongest dudes you will ever meet but he has an even bigger heart when it comes to helping inspire others and making them better than yesterday! Our Lahaina CrossFit Box is always open for you my man. Many Mahalos to you! A Hui Hou! 

WOD:

For time:
1 round of:
30 Hang power cleans (95/65lbs) Rx+115/75lbs  (UnLoaded - Kettle Bell Swings)
60 Double Unders
400M Run

Then, 2 rounds of:
20 Hang power cleans (95/65lbs) Rx + 115/75lbs (UnLoaded - Kettle Bell Swings)
40 Double Unders
300m Run

Then, 3 rounds of:
10 Hang power cleans (95/65lbs) Rx+115/75lbs  (UnLoaded - Kettle Bell Swings)
20 Double Unders
200m Run (Drive)

 

COMPETITORS:

1. Barbell Cycling
With a Running Clock…
Min 1: 11 Clean and Jerks, 155/105
Min 2: Rest
Min 3: 9 Clean and Jerks, 185/135
Min 4: Rest
Min 5: 7 Clean and Jerks, 205/145
Min 6: Rest
Min 7: 5 Clean and Jerks, 245/165
Min 8: Rest
Min 9: 3 Clean and Jerks, 275/185

2. Conditioning
For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
15-ft. rope climb, 1 ascent

 


WORKOUT OF THE DAY, MARCH 24TH 2016

March 23, 2016 | LAHAINA CROSSFIT

16.5 is quickly approaching! Has it been 5 weeks already?

Friday Night Lights will be going down between 5-7pm on Friday March 25th. Ask those that attended the previous weeks...it was Electric!  We will be running heats accordingly based on what Mr. Castro announces.  Please check our Lahaina Facebook page for additional heat information and sign up Thursday afternoon/evening. 

We are programming 16.5 for classes on Friday BUT our Coaches will be focused on Coaching class and not validating during class time.  This goes for our Drop In Visitors as well.  There will be a make up time Monday from 10-11am. If you have any questions or special circumstances please feel free to contact us via email. See you under the lights! 

WOD:

#fight gone ugly

4rds of:

Burpees

Battling Ropes

:40 sec Plank

Cal Row

Ball Slams (choose weight)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep/cal, except on the plank


WORKOUT OF THE DAY, MARCH 25TH 2016

March 25, 2016 | LAHAINA CROSSFIT

Friday Night Lights will be going down between 5-7pm on Friday March 25th. Ask those that attended the previous weeks...it was Electric!  

16.5 is...14.5...We will run 10-12 per heat and will go every 20 min! Let's get in and dominate! Finish strong peeps!  Go to Lahaina CrossFit's Facebook page and reserve your time by commenting under the 16.5 post. We would like the last heat to be at 6:30. 

See you all there!!

WOD:

#16.5 (AKA 14.5)

For Time:

21-18-15-12-9-6-3 reps for time of:

Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

WORKOUT 16.5 VARIATIONS:

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

 

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

  


WORKOUT OF THE DAY, MARCH 28TH 2016

March 28, 2016 | LAHAINA CROSSFIT

And......That's a wrap! Congrats to all of YOU (LCF Athletes and Visitors) that participated in the 2016 Reebok CrossFit Open at Lahaina CrossFit this games season.  It was such a great exerperience watching each and every one of you grow these past few weeks and do things that you never thought you could! We are so incredibly proud of ALL of YOU!! It's only the beginning...

WOD:

#easter buns

5 Rounds:

10 (each leg) Front Rack Reverse Lunges (115lbs/80)

15 Hand Release Pushups

20/15 Calorie Row (12/10 Air Dyne)

STRENGTH:

10 Min EMOM:

Min 1-5:  2 Squat Clean and Jerks

Min 6-10: 1 Squat Clean and Jerk

*Build in Load - Point is to get under some heav-ier weight

UnLoaded Non Barbell Strength Option:

12 Min EMOM

Min 1:  200m Sprint

Min 2:  5 Pullups + 10 Pushups +15 Air Squats (Scale to 3 Pullups/Ring Rows + 6 Pushups + Air Squts )

 

COMPETITORS:

1.  Clean and Jerk
EMOMx10:
Mins 1-5: 2 Clean and Jerks
Mins 6-10: 1 Clean and Jerk

2. Strength
Work up to a heavy single OHS

3. Conditioning
“Regional 15.6”
5 RFT:
25 Calorie Row
16 C2B Pull ups
9 Strict Def. HSPU

4. Skills
5×50′ unbroken Handstand Walk for time.

5. Conditioning
6 Rounds of:
1 mile Assault Bike for time
3 minute rest


WORKOUT OF THE DAY, MARCH 29TH 2016

March 29, 2016 | LAHAINA CROSSFIT

WOD:

#nasty girls v2.0

3rds for time:

(20 min Cap)

50 Pistols (alternate 25/side)

**Scale to pistol to box/banded pistol, or Scale to Goblet Squats 53/35lb

7 Muscle ups  

**Scale to 10 Chest to Bar Pullups/Pullups

10 Hang Power Cleans (135/95lbs) Rx+175/115lbs

**UnLoaded No Barbell Option - Kettle Bell Swings 

CASHOUT:

30-20-10

Ab Mat Sit Ups 

Barbell Rows (95/65lbs) ** UnLoaded No Barbell Option use KBs (35/26lbs)

COMPETITORS:

1. Running
4×1:15 on, :45 rest between sets
rest 3 minutes
3×1:15 on, :45 rest between sets –
rest 2 minutes
2×1:15 on, :45 rest between sets
Rest 1 minute
1:15 on

SESSION 2
1. Conditioning
REGIONAL 14.3
“Nasty Girls V2”
50 Pistols (alternate 25/side)
7 Muscle ups
10 Hang Power Cleans, 175/115

2.  Conditioning
6 RFT:
15 Calorie Row
10 DB Snatch, 70/50


WORKOUT OF THE DAY, MARCH 30 2016

March 30, 2016 | LAHAINA CROSSFIT

WOD:

# hump day fun

10 MIN EMOM

ODD: 5 Deadlifts at 70-75%

EVEN: 50 Double Unders 

Rest 5 min then,

3rds of:

500m Row

400m Run

Rest 2 min between each round


WORKOUT OF THE DAY, MARCH 30 2016

March 31, 2016 | LAHAINA CROSSFIT

The Open is Closed!  Congrats again to EVERYONE that participated in the 2016 CrossFit Open.  Training starts NOW for 2017! #Better than Yesterday

WOD:

#thunder and lightening

With a partner, complete the following for time.  Partion reps as needed.  1 Partner working at a time. 

300 Wall Balls (20/14lbs)

200 Box jumps (24/20)

100 Burpees

50 Med Ball Sit Up Toss with Partner

STRENGTH:  (15 min)

Push Press 5 sets of 5 reps