WORKOUT OF THE DAY, APRIL 1ST 2016

April 1, 2016 | LAHAINA CROSSFIT

Thought we would throw it back a little and give you all a shot at one of our favorites WODS, CrossFit Open WOD 14.5;)  Hope you guys enjoy this one!

WOD:

#14.5 

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

Thrusters (95/65lbs)

Bar Facing Burpees

 


WORKOUT OF THE DAY, APRIL 4TH 2016

April 3, 2016 | LAHAINA CROSSFIT

Lahaina CrossFit Kids starts this week!  Be sure to get your kiddo's signed up.  This is for Lahaina CrossFit Members and Non Members.  Please help spread the word. Contact Coach Tom or Coach Janelle with any questions.  

Lahaina CrossFit's new Off Season CrossFit program will be starting on Tuesday.  You all will see a slightly different format but we have fined tuned our program to allow for all athletic abilities to THRIVE.  Dynamic WODs, Additonal Strength, More Accessory Work...we have you covered! We will go over this in more detail on Tuesday.  

WOD:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters

5 Pull-Ups

10 Push-Ups

15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

**For those that prefer to tackle a partner wod solo - you will do:

30 min AMRAP

400m Run 

2 Rounds of (5 Pullups/Rows, 10 Pushups, 15 Air Squats) 

COMPETITORS:

A.
Complete as many rounds and reps as possible in 4 minutes of:

500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 6 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C.
Complete for time:
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

 


WORKOUT OF THE DAY, APRIL 5TH 2016

April 4, 2016 | LAHAINA CROSSFIT

WOD:

#new day

For time:

Row 1000 Meters
20 Hang Power Cleans (155/105lbs) Rx+ (185/125 lbs)
100 Double-Unders (200 singles)

UNLOADED WOD (No Barbell):

For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters

STRENGTH:

Every two minutes, for 20 Minutes (10 sets):

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

Unloaded Strength:

Every two minutes, for 20 Min (10 sets)

10 Kettle Bell Deadlifts + 10 Alternating Reverse KB Lunges

 

 

COMPETITORS:

A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM Snatch

C.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat 

D.
Every minute on the minute for 18 minutes:
Minute 1: 8-10 Alternating Reverse Lunges (185/125 lb – back rack)
Minute 2: 8-10 Supinated-Grip Strict Pull-Ups
Minute 3: 20/15 Calorie Row


WORKOUT OF THE DAY, APRIL 6TH 2016

April 5, 2016 | LAHAINA CROSSFIT

WOD:

#naughty nine

9 Min AMRAP

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (135/95 lbs) 

9 Ring Dips (Bench Dips)

STRENGTH:

Five sets of:

Push Press x 3 reps
Rest as needed

Build to today’s heaviest triple. 

 


WORKOUT OF THE DAY, APRIL 7TH 2016

April 6, 2016 | LAHAINA CROSSFIT

WOD:

#30 rock

For Time:

800m Run (1 Loop around block)

30 Pull-Ups

30 Front Squats (155/105lbs) Rx+175/125lbs *UnLoaded Option: 40 Walking Lunges with KB or DB

30 Pull-Ups

800m Run

STRENGTH:

Front Squat

Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 3 reps @ 85%
Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.

 

UNLOADED OPTION (No Barbell Option for STRENGTH/WOD)

STRENGTH: 

2rds of :
KB Goblet Squat x 10 reps
Rest 45 seconds

:45 Sec Plank
Rest 45 seconds

:60 Sec Hollow Hold or Rocks 
Rest 45 seconds

 

COMPETITORS:

A.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:
60-75 seconds of Nose-to-Wall Split Handstand Hold
Rest 60-90 seconds

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds

D.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups


WORKOUT OF THE DAY, APRIL 7TH 2016

April 6, 2016 | LAHAINA CROSSFIT

WOD:

#30 rock

For Time:

800m Run (1 Loop around block)

30 Pull-Ups

30 Front Squats (155/105lbs) Rx+175/125lbs *UnLoaded Option: 40 Walking Lunges with KB or DB

30 Pull-Ups

800m Run

STRENGTH:

Front Squat

Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 3 reps @ 85%
Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.

 

UNLOADED OPTION (No Barbell Option for STRENGTH/WOD)

STRENGTH: 

2rds of :
KB Goblet Squat x 10 reps
Rest 45 seconds

:45 Sec Plank
Rest 45 seconds

:60 Sec Hollow Hold or Rocks 
Rest 45 seconds

 

COMPETITORS:

A.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:
60-75 seconds of Nose-to-Wall Split Handstand Hold
Rest 60-90 seconds

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds

D.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups


WORKOUT OF THE DAY, APRIL 8TH 2016

April 11, 2016 | LAHAINA CROSSFIT

WOD:

“Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups OR Strict Supinated-Grip Chest-to-Bar Pullups OR Supinated Ring Rows

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups or Wall Climbs
Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold
(ideally you only get one attempt to hold for as long as possible,  )

Rest and regroup then...

21Min EMOM:

Minute 1 – 10-15 Kettlebell Swings (53/35lbs)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar 

**Remember with EMOMs that we are wanting to work for approx 30-40 sec. 


WORKOUT OF THE DAY, APRIL 11TH 2016

April 11, 2016 | LAHAINA CROSSFIT

LAHAINA CROSSFIT WOD'N FOR A GREAT CAUSE LAST WEEKEND AT MAUI CROSSFIT EXTREME

WOD:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

20 Pull-Ups

30 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Scaled:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run 

10 Ring Rows/Jumping Pullups

20 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Ring Rows/Jumping Pullups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters– and so on for 30 minutes.

**This can be done as a solo WOD if desired as well

COMPETITORS:

A.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups
20 Toes-to-Bar
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat one more time.

D.
10 Tuck to V-Up Complexes

followed by…

100 Hollow Body Bounces

followed by…

Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed

Optional Additional Conditioning Session
(If possible, do this session a few hours before or after your primary training session.)

Twenty sets of:
Row 250 meters @ 2000 meter PR pace.
Rest 30 seconds


WORKOUT OF THE DAY, APRIL12TH 2015

April 11, 2016 | LAHAINA CROSSFIT

WOD:

#you vs you

Complete as many rounds and reps as possible in 20 minutes of:

6 Strict Handstand Push-Ups  (Scale 3 Wall Climbs)

12 Kettlebell Swings (24/16 kg)

30 Double-Unders (60 single unders)

STRENGTH:

(15 Minutes)

Build up to a 1 Rep Max of Push Press

UnLoaded (No Barbell Option) for Strength:

3rds of:

Strict Dumbbell Press x 8-10 reps 
Rest 45 seconds

Supine Ring Rows x 8-10 reps 
Rest 45 seconds

Plank Hold x 45 seconds

Rest 45 seconds

CASHOUT: 

50-100 Hollow Body Bounces

 

COMPETITORS:

Five sets of:
Hang Clean + Clean
Rest as needed

B.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

C.
“Ryan”
Five rounds for time of:
7 Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach

 

 

 

 


WORKOUT OF THE DAY, APRIL 13TH 2016

April 12, 2016 | LAHAINA CROSSFIT

WOD:

#everybody's favorites

Every minute, on the minute, for 10 minutes:

3-5 Thrusters (115/75 lbs) (SCALE to 95/65lbs)
3-5 Burpees Over the Barbell

5 Thrusters + 5 Bar Facing Burpee on each minute

Coach Tom's famous words...this is gunna be "fun"!

STRENGTH:

Back Squat

Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 10 reps @ 70-80%

Rest 2 minutes between sets.

CASHOUT:

4 rds

250m Row Sprints 

Rest 1:1 (If it takes you :30 sec to row, then rest for :30 sec

COMPETITORS

A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch

C.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.

D.
Four sets of:

Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)

Rest 45 seconds

Strict Weighted Pull-Ups x 6-8 reps

Rest 45 seconds


WORKOUT OF THE DAY, APRIL 14TH 2015

April 13, 2016 | LAHAINA CROSSFIT

It's that time of year!  Please take a few minutes to vote for all of your favorites on MAUI!  Please be sure to vote for your Lahaina CrossFit Ohana as well!  All of our drop in visitors feel free to give us a vote too! Many Mahalos! 

Click HERE to vote.

WOD:

“Mamba”

Complete as many rounds and reps as possible in 18 minutes of:

5 Ring Muscle-Ups (Scale to 5 Chest to Bar Pullups)

8 Power Cleans (165/115lbs) Rx+185/135lbs

24 Box Jumps (30″/24″) 

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

UnLoaded Non Barbell Option:

Complete as many rounds and reps as possible in 18 mintues of:

10 Ring or Stationary Dips

15 Kettlebell Swings

20 Box Step-Ups with Dumbbells

 

COMPETITORS:

A.
Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps

 

B.
Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds

*Sets 1-2 – 70% of 1-RM Clean & Jerk
*Sets 3-4 – 75%
*Sets 5-6 – 80%
*Sets 7-8 – 85%

C.
Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%

D.
Three Sets:
Dumbell Floor Press x 10-12 reps @31X1
Rest 45 seconds
Ring Bicep Curls x 12 reps @3021
Rest 45 seconds
Banded Pull-Aparts x 30 reps @21X0
Rest 45 seconds


WORKOUT OF THE DAY, APRIL 15TH 2016

April 15, 2016 | LAHAINA CROSSFIT

WOD:

#gone in 60 seconds

Three sets for max calories/reps of:

60 seconds of Assault Bike for Calories
Rest 60 seconds

60 seconds of Toes to Bar
Rest 60 seconds

60 seconds of Rowing for Calories
Rest 60 seconds

60 seconds of Burpee Box Jump Overs (24/20)
Rest 60 seconds

STRENGTH:

Every minute, for 10 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.

UnLoaded (Non Barbell) Option:

Every minute, for 10 minutes:

8 Plate Ground to Overhead + 8 Plank Taps (R/L=2)


Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds


WORKOUT OF THE DAY, APRIL18TH 2016

April 18, 2016 | LAHAINA CROSSFIT

Congrats to Coach Tom and Coach Travis on their 1st place finish at the Shakas and Snatches Terrible Two's competition this past weekend at CrossFit Alaka'i.  

WOD:

#Manic Monday

A.
Complete as many rounds and reps as possible in 6 minutes of:

10 Pull-Ups (Scale to Ring Rows/Jumping Pullups)

15 Push Press (115/75 lbs) **UnLoaded** Push Balls

20 Kettlebell Swings (53/35lbs)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

B.
Complete as many reps as possible in 6 minutes of:

800m Run 
Max Reps of Lateral Burpees Over the Barbell

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

C.
Complete as many reps as possible in 6 minutes of:

800m Run 

20 Toes to Bar (Scale to Hanging Leg Raise or Ab Mat)

Max Reps of Push-Ups

 

 

WORKOUT OF THE DAY, APRIL 19TH 2016

April 19, 2016 | LAHAINA CROSSFIT

WOD:

#Tour De Lahaina

10rds or 25 Minutes (which ever comes first)

In groups of 4, 1 person working at a time:

10/8 (Scale 8/6) Calories on the AirDyne Bike 

Rotate through in a conga line fashion the entire time.  Athlete on bike will go to end of line once done.   These should be all out max efforts on the bike approx 30 sec worth. 

**In the event of a larger class your team can choose to do 5rds each on the bike and then 5rds on the rower. *** Row Calories will be Rx 15/12 (Scale to 12/10, 10/8  as needed)

STRENGTH:

Every Minute on the Minute, for 10 Minutes

High Hang Clean + Hang Clean + Clean (Full Squat on all 3 Cleans) **Scale to all Power if needed

UnLoaded (No Barbell) Strength Option:

Every Minute on the Minute for 10 Minutes

Min 1: 8 Kettle Bell Tators

Min 2: :30 Sec Plank


WORKOUT OF THE DAY, APRIL 20TH 2016

April 20, 2016 | LAHAINA CROSSFIT

 WOD:

#dirty dozen

Complete as many rounds and reps as possible in 12 minutes of:

12 Back Squats (135/95 lbs) *Barbell taken from floor 

Run 200 Meters

UnLoaded (No Barbell) Option:

12 Min AMRAP:

20 Wall Balls

200m Run

STRENGTH:

Front Squat (15 Min)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible

Rest 1-2 minutes between sets.

UnLoaded (No Barbell) Strength Option:

15 Min to Complete

500m Row Rest 1:1

400m Row Rest 1:1

300m Row Rest 1:1

200m Row Rest 1:1

100m Row Rest 1:1

 

 


WORKOUT OF THE DAY, APRIL 21ST 2016

April 21, 2016 | LAHAINA CROSSFIT

Some of the fellas after the Assault Bike "fun" from a few days ago! Look how happy they look!

WOD:

#love the emom

Every minute, on the minute, for 30 minutes:

Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings (70/53lbs)

CASHOUT:

Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed


WORKOUT OF THE DAY, APRIL 22ST 2016

April 22, 2016 | LAHAINA CROSSFIT

STRENGTH:

Push Press

5 sets of 5 reps

Rest 1-2 Min

UnLoaded (Non Barbell) Strength Option:

3rds of :

10 Wall Balls

20 Ab Mat Sit Ups

:45 Sec Plank

1 Min rest between rds

WOD:

#strictly business

5 rds for time of:

Run 300 Meters 

10 Strict Press (95/65lbs) Rx+115/75lbs or Strict Handstand Pushups

10 Chest-to-Bar Pull-Ups

CASHOUT:

3rds 

20 VUps

10 Dips


WORKOUT OF THE DAY, APRIL 25TH 2016

April 24, 2016 | LAHAINA CROSSFIT

WOD:

#marathon monday

2 Rounds for Time: (45 min time cap)

400 Meter Run, 26 Hand Release Push Ups

400 Meter Run, 26 Kettlebell Swings (53/35)

400 Meter Run, 26 Ab Mat Sit Ups

400 Meter Run, 26 Plate Good Mornings (45/25lbs)

400 Meter Run, 26 Double Unders (Scale - 52 Singles)

400 Meter Run, 26 Box Jumps (24/20) (Scale to Step Ups or Lunges)

**Scale to 200m Run (1st Cone past driveway) or 300m Run (Star Noodle) depending on fitness level and coaches suggestion, so that you can get 2rds completed under the cap

 

COMPETITORS:

Snatch (15 Min)

Work up to a heavy set of 2 from the Hang

WOD:

#marathon monday

2 Rounds for Time: (45 min time cap)

400 Meter Run, 26 Hand Release Push Ups

400 Meter Run, 26 Kettlebell Swings (53/35)

400 Meter Run, 26 Ab Mat Sit Ups

400 Meter Run, 26 Plate Good Mornings (45/25lbs)

400 Meter Run, 26 Double Unders 

400 Meter Run, 26 Box Jumps (24/20)


WORKOUT OF THE DAY, APRIL 26TH 2016

April 25, 2016 | LAHAINA CROSSFIT

WOD:

#Big Kahuna

For time:

50 Calorie Row

40 Front Squats (135/95)

30 Toes to Bar (Scale to Knees to Elbows/Hanging Knee Raise)

20 Push Jerks (135/95)

10 Muscle Ups (Scale to 10 Chest to Bar Pullups + 10 Ring/Bench Dips)

**Depending on class size you can stagger start with some starting on the Row and some on the Front Squats.  Ideally, Row and FS should be your first 2 exercises. 

STRENGTH:

Back Squat (15 minutes) 

3 sets of 10 reps @ 70-75%

Rest 2 min between sets

UnLoaded No Barbell Strength Option:

12 Min EMOM

Min 1: 8-10 Cal Assault Bike

Min 2: 8-10 KB Goblet Squats

Min 3: :30 sec Plank 


WORKOUT OF THE DAY, APRIL 27TH 2016

April 27, 2016 | LAHAINA CROSSFIT

Yesterday's 9am class chipping away at some rowing and front squats! 

WOD:

#clean up

Every 1:30 for 18 minutes complete the following:

1 Power or Squat Clean + 5 Lateral Barbell Burpees

Starting weights 135/95lbs. Rx+ 155/105lbs (Scale to 115/75 or 95/65lbs)

Goal is to add 5 to 10lbs each round. If you fail, before the 12th round go back to approximately 80-85% of the last weight you completed and use for the remainder. 

UnLoaded (Non Barbell) Option:

Every 1:30 for 18 minutes complete the following: 

5 KB Tators + 5 Burpees 

CASHOUT:

2rds of 

200m Farmer Carry

200m Run

20 Grasshoppers (R/L=1)

 

COMPETITORS:

#clean up

Every 1:30 for 18 minutes complete the following:

1 Power or Squat Clean + 5 Lateral Barbell Burpees

Starting weights 135/95lbs. Rx+ 155/105lbs (Scale to 115/75 or 95/65lbs) 

Goal is to add 10lbs each round. If you fail, before the 12th round go back to approximately 80-85% of the last weight you completed and use for the remainder. 

Gymnastics Conditioning

60 Strict HSPU

Conditioning
3 RFT:
15 D-Ball Shoulders, 50lb
10 DB 1-arm Snatches, 50lb
15 Calorie Bike


WORKOUT OF THE DAY, APRIL 28TH 2016

April 28, 2016 | LAHAINA CROSSFIT

WOD:

#En Fuego

On the Minute x 20:

Minute 1 – 15 Wall Balls (20/14lbs)

Minute 2 – 15/12 Calorie Row (Scale to 12/10)

Minute 3 – 20/15 Calorie Bike (Scale to 15/12)

Minute 4 – 20 Abmat Sit-Ups

*Remember when doing EMOM's that you are to work hard for approx :30-:40 seconds as to get some rest and not turn it into an AMRAP! Please scale accordingly!

CASHOUT:

2-3rds of

Max Reps Bench Press (Male use Bodyweight/Female 60-70% of Bodyweight)

Rest 2 min


WORKOUT OF THE DAY, APRIL 29TH 2016

April 28, 2016 | LAHAINA CROSSFIT

Happy Aloha Friday Everyone!  Make it a great weekend. BE AWESOME!

WOD:

#masters qualifier event 4 (20 min Cap)

For time:

55 Bar Facing Burpees

34 Overhead Squats, 95/65 (Scale to KB Front Squats) UnLoaded is KB  Goblet Squats

21 muscle-ups (Scale to Bar Muscle Ups, Chest to Bar Pullups, Pullups, Ring Rows

** If Pullups completed instead of Muscle Ups, Complete an additional 21 Ring or Bench Dips**

CASHOUT:

Additonal Conditioning:

EMOMx3: 12 Barbell Thrusters, (45/35lbs) (Scale/UnLoaded Wall Balls)

Rest 2 minutes

EMOMx3: 12 Barbell Thrusters, (45/35lbs)