WORKOUT OF THE DAY, MAY 13TH 2015

May 13, 2016 | LAHAINA CROSSFIT

WOD:

#Open Test

20 Min AMRAP:

50 Wall Ball (20/14lbs)

50 Double Unders

40 Box Jumps (24/20lbs)

40 Toes to Bar

30 CTB Pull-Ups

30 Burpees

20 Cleans (145/100lbs) Scale as needed

20 Jerks (145/100lbs) Scale as needed

10 Snatches (145/100lbs) Scale as needed

10 Muscle Ups (Scale to 10 -  :10 Hollow Hold/:10 Superman Hol/ 1 Narrow Tri Pushup)

**Cut reps in half in needed, if you want to hit all movements**

UnLoaded (No Barbell) WOD:

20 Min AMRAP:

50 Wall Balls

50 Singles

40 Box Jumps/Step Ups (24,20#)

40 Ab Mat Sit Ups or Hollow Rocks

30 Supine Ring Rows

30 Burpees

20 KB Swings

20 Inverted Pushups

10 Plate Ground to Overhead

10 (:10 Hollow hold/:10 Superman hold/1 Narrow Tri Pushup)


WORKOUT OF THE DAY, MAY 16TH 2016

May 15, 2016 | LAHAINA CROSSFIT

Be sure to take a look a Fit Food Maui to help you fuel your body right!  They will be at the box Monday morning with samples and to answer questions.  Lahaina CrossFit will be a drop off spot everyday for your meal pick up. 

www.fitfoodmaui.com

WOD:

#terminator

For time:

600 Meter Run

60 Cal Row

60 Air Squats

400 Meter Run

40 Cal Row

40 Air Squats

200 Meter Run

20 Cal Row

20 Air Squats

STRENGTH:

EMOMx10: 1 Squat Clean and Jerk

This is part of a progression for building your Clean and Jerk.  For the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

CASHOUT: (8 Min CAP)

**50 Strict Pull ups for time.

**Scale to Ring Rows as needed

***Scale reps as needed.  See Coach

This is part of a progression for building your bodyweight pulling capacity. For the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar), C2B Pull ups and pulling strength

 


WORKOUT OF TH DAY, MAY 17TH 2016

May 17, 2016 | LAHAINA CROSSFIT

STRENGTH:

Back Squat

Every 2 Minutes for 10 Minutes:

4 Back Squats, across (Approx 85-90%)

*UnLoaded will do 12 Heavy Goblet Squats every 2 min for 10 Minutes

5 Min Transition..

Snatch

EMOMx10: 1 Squat Snatch

Today’s session is part of a progression for building the snatch. Every week for the next 4 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, 

WOD:

#Double DT

3 Rounds:

24 Deadlifts (155/105) (Scale to 135/95 or 115/75lbs) *UnLoaded KB Deadlifts

18 Hang Power Cleans (155/105) *UnLoaded KB Swings

12 Push Jerks (155/105) *Hand Release Pushups

Rest 2 minutes between rounds.

COMPETITOR:

Stamina Builder
6 sets of:
25 seconds to complete as many Ring Muscle ups as possible
35 seconds rest.


WORKOUT OF THE DAY, MAY 2ND 2016

May 1, 2016 | LAHAINA CROSSFIT

WOD:

#Masters Qualifier 2016 Event 3

AMRAP 15:

55 Double-unders

15 C2B pull-ups

5 Hang Power Cleans (155,105lbs) (Scale 135/95lbs)

**UnLoaded 10 KB Tators

STRENGTH:

Hang Power Cleans

12 Min EMOM

Min 1-6:  2 Hang Power Cleans (Work up in Load)

Min 7-12:  1 Hang Power Clean (Work up in Load)

**UnLoaded will complete 7 Supine Ring Rows + 7 KB Deadlifts on the minute for 12 Minutes


WORKOUT OF THE DAY, MAY 3RD 2016

May 3, 2016 | LAHAINA CROSSFIT

WOD:

#Masters Qualifier WOD 1 (10 min Cap)

21 – 15 – 9

Calorie Row

Thrusters (95/65lbs) **UnLoaded (Non Barbell Option) is Wall Balls

STRENGTH: (15 Min)

Front Squats - Work up to a "Heavy" 10 Rep Front Squat from the rack

**UnLoaded Strength Option is 4rds:

10 KB Front Squats

:30 Sec Plank Hold

Rest 1min between each round

CASHOUT:

12-10-8-6-4-2 Ring Dips

24-20-16-12-8-4 Grasshoppers (R/L=1)

 

COMPETITORS:

1. Snatch
EMOM x 10 – 1 Snatch

2. Back Squat
3×10

 

3. Gymnastics Stamina
Ring Muscle-Ups – 3 sets of 60% of your best set

 

4. Conditioning
21 – 15 – 9:
Calorie Row
Thrusters 95,65

 

5. Gymnastics Conditioning
With a 20/14# weight vest…
5 Rounds NOT for time:
1 Legless Rope Climb
10 Strict Ring Dips

 

Directly into…

 

5 Rounds NOT for time:
1 Max Deficit HSPU
10 Strict CTB PU

 


WORKOUT OF THE DAY, MAY 4TH 2016

May 4, 2016 | LAHAINA CROSSFIT

WOD:

#lucky we live hawaii

For Time:

400m Run or (25 Cal Assault Bike)

30 Box Jumps, 24/20

20 TTB

10 Power Clean, 185/135 (*UnLoaded will do 20 KB Swings)

20 TTB

30 Box Jumps, 24/20

400m Run or (25 Cal Assault Bike)

STRENGTH:

Barbell Cycling - Power Cleans

For time: (15min Cap)

3 sets of 8 unbroken Power Cleans, 155/105 (Scale to 135/95, 115/75lbs, or 95/65lbs)

Rest 3 minutes

3 sets of 12 unbroken Power Cleans, 135/95 (Scale to 115/75, 95/65 or 75/55lbs)

CASHOUT:

3-5rds of

75 Double unders (150 Singles)
Rest :30 between rounds

 


WORKOUT OF THE DAY, MAY 5TH 2016

May 5, 2016 | LAHAINA CROSSFIT

Attention LCF Athletes and Visitors: Effective Thursday May 5th, there will be no CrossFit Classes on Thursdays at 6pm.  LCF will now have a Barbell Class led by Coach Eli at 6pm. This class will work on different aspects of the Snatch, Clean, and Jerk. (Drop in rates will apply for visitors) #Clang and Bang

WOD:

#20 something

Every Minute on the Minute for 20 Minutes:

Minute 1 – 15 Hand-Release Pushups (Rx+ 10 Handstand Pushups)

Minute 2 – 15/12 Calorie Row

Minute 3 – 15 Medball Squat Cleans (20/14)

Minute 4 – 50 Double-Unders

STRENGTH:  (15 Min)

Skill Transfer Day

Split Jerk Strict Press – 3×3

Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

Strength/Skill Transfer

Jerk Balance – 3×3

Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.  


WORKOUT OF THE DAY, MAY 6TH 2015

May 6, 2016 | LAHAINA CROSSFIT

Here's to another great weekend!  Aloha Friday Lahaina CrossFit Ohana! 

WOD:

#Helen

3rds for time:

400 Meter Run

21 KBS (53/35lbs) 

12 Pull-Ups

Rx+ is "Fat Helen", consisting of 70/53lbs KBS and 12 Chest to Bar Pullups

STRENGTH:

Build up in load, 15 Minutes

Power Snatch + Hang Squat Snatch + OHS

**Scale to Power Clean, Hang Squat Clean, Front Squat

UnLoaded Non Barbell Strength Option:

15 Min AMRAP

200m Sprint, Rest time it took to complete row, Repeat

CASHOUT:

200m Front Rack KB Carry (53/35lbs)

 

COMPETITORS:

1. Conditioning
With a Running Clock…
At the 0:00:
“Big Fat Helen”
3 Rounds:
400 Meter Run
21 KBS (70/53)
12 CTB Pull-Ups

At the 20:00
Build to a 1-Rep of the following Complex:
Power Snatch + Hang Squat Snatch + Overhead Squat

At the 25:00
Row 1,000 Meters for Time


2. Gymnastics Conditioning
100′ HS Walk
75 GHD Sit-Ups
100′ HS Walk

 


WORKOUT OF THE DAY, MAY 9TH 2016

May 8, 2016 | LAHAINA CROSSFIT

#Macho Monday

STRENGTH:

EMOMx10: 1 Squat Snatch

Build to a heavy load

UnLoaded (Non Barbell Strength Option):

Min 1: :30 Plank Hold/Taps

Min 2: 10 Plate Ground to Overhead

STRENGTH: 

5×5 Back Squats, across (approx 85%)

Stamina Builder:

6 sets of:

30 seconds to complete as many **Ring Muscle ups as possible
30 seconds rest.

**Scale to Chest to Bar Pullups, Pullups, Jumping Chest to Bar, Ring Rows

Stamina Builder: 

3 Rounds for time of:

20 Thrusters, 95/65 

**Scale to 75/55 or Wall Balls (UnLoaded)

1 minute between rounds


WORKOUT OF THE DAY, MAY 10TH 2015

May 10, 2016 | LAHAINA CROSSFIT

WOD:

EMOMx15:

Min 1: 18/15 Calorie Row (Scale accordingly)

Min 2: 15 Toes to Bar (Scale to Knee to Elbow or Ab Mat Sit Ups)

Min 3:  15 Weighted Glute Bridge Raises (45/25lbs)

Rest 5 min, then..

#Cyclone

For Time:

21 Deadlifts (225/155 Approx 50-60% 1RM)

42 Calorie Bike (Or 600m Run)

84 Double-Unders (Scale to 2:1 Singles)

15 Deadlifts (225/155)

30 Calorie Bike (Or 400m Run)

60 Double-Unders

9 Deadlifts (225/155),

18 Calorie Bike (200m Run)

36 Double-Unders


WORKOUT OF THE DAY, MAY 11TH 2016

May 11, 2016 | LAHAINA CROSSFIT

WOD:

Barbell Conditioning:

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. 

Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins) *(UnLoaded will do 12 KB Swings EMOM for 8 min)

2 Minute Transition, then..

Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins) *(UnLoaded will do 12 Ball Slams EMOM for 8 min)

Rest 5 Min, then..

WOD:

#Adreneline Rush

1000m Row

21-15-9:

KBS (70/53)
Goblet Squats (70/53lbs)  Rx+ Overhead Squats 115/75lbs

CASHOUT:

Complete 4 rounds for time of:
15 unbroken Thrusters, 95/65 *(UnLoaded Wall Balls)

 


WORKOUT OF THE DAY, MAY 12TH 2016

May 11, 2016 | LAHAINA CROSSFIT

WOD:

#Rock Em Sock Em Recovery Day

On the Minute x 20:

Minute 1:  20 Abmat Sit-Ups (Rx+weighted)

Minute 2:  20/15 Calorie Bike

Minute 3:  50′  KB Lunge (53/35lbs) Rx+70/53

Minute 4: :40 Battling Ropes

Minute 5: 200 Meter Run

CASHOUT:

14-12-10-8 Ring Dips (scale to band/bench dips)

28-24-20-16 Plank Taps (R/L=2)

 

 

 


WORKOUT OF THE DAY, MAY 18TH 2015

May 18, 2016 | LAHAINA CROSSFIT

WOD:

#MoonWalk

(25 Min Cap)

5 Rounds:

500m Row

15 Burpees

10 Front Squats (155/105) **UnLoaded DB Front Squats

Rest up to 5 min, then complete:

MidLine/Double Under Stamina:

(12 Min Cap, Cut Reps in Half to Scale)

100-80-60-40-20 Double unders (2:1 Singles)

25-20-15-10-5 Hollow Rocks or Weighted Ab Mat Sit Ups


WORKOUT OF THE DAY, MAY 19TH 2016

May 18, 2016 | LAHAINA CROSSFIT

WOD:

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. 

Barbell Conditioning

Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins) (UnLoaded 3 KB Tators)

Rest 4 Minutes, then..

Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins) (UnLoaded 5 Plate Ground to OH)

Rest 3 Minutes, then..

#Stamina Builder

10 Minutes to complete

21-18-15-12-9-6-3 Unbroken Thrusters, 95/65 – rest as little between sets as possible. **Scale this to half reps of 11-9-7-6-5-3-1 or start at the 15-12-9-6-3 (UnLoaded will do Wall Balls) 

Rest 3 Minutes, then..

WOD:

#amrapper:

9min AMRAP:

9 TTB (Scale to Knees Raises or Ab Mats)

7 HSPU (Scale to Inverted HSPU or DB Press)

5 Power Cleans (135/95lbs) 

 


WORKOUT OF THE DAY, MAY 20TH 2016

May 20, 2016 | LAHAINA CROSSFIT

Great week EVERYONE!  Happy Aloha Friday to All!!

WOD:

#recovery day a day late

24 Min EMOM

Min 1: 200m Run

Min 2: 15/12 Cal Row (Rx+18/15)

Min 3: 12 Hand Release Pushups (Rx+15)

Min 4: 12 Ball Slams

Min 5: 12/10 Cal AirDyne

Min 6: :40 sec Plank Hold


WORKOUT OF THE DAY, MAY 22ND 2016

May 22, 2016 | LAHAINA CROSSFIT

Be sure to take a look a Fit Food Maui to help you fuel your body right!   Lahaina CrossFit will be a drop off spot everyday for your meal pick up starting Monday May 22nd.  You can pick up your pre ordered meals as early as 6am. 

www.fitfoodmaui.com

WOD:

#life is good

100-80-60-40-20 Double Unders (Scale 2:1)

10-8-6-4-2 Overhead Squats (115/75) Rx+135/95lbs *Scale to Front Squats or KB Goblet Squats

5-4-3-2-1 Muscle Ups

 

Scaled version of WOD:

200-160-120-80-40 Single Unders

10-8-6-4-2 Front Squats or KB Goblet Squats

5-4-3-2-1 Chest to Bar Pullups/Pullups

10-8-6-4-2 Dips

 

CASHOUT:

Midline Conditioning:

3 Rounds

30 Weighted Ab Mat Sit Ups

30 Weighted Glute Bridge


WORKOUT OF THE DAY, MAY 24TH 2016

May 24, 2016 | LAHAINA CROSSFIT

WOD:

#burn rubber

0-10 Minute:

1 Mile Run + Max Clean and Jerk (135/95) in remaining time (UnLoaded will do KB Swings)

10-13 Minute: REST

13-20 Minute:

800 Meter Run + Max Power Snatch (115/80) in remaining time (UnLoaded will do Plate Ground to Overhead)

20-23 Minute: REST

23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time (UnLoaded will do Wall Balls)

STRENGTH:

Every minute on the minute for 10 minutes: 1 Squat Clean and Jerk

This is part of a progression for building your Clean and Jerk. For the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).


WORKOUT OF THE DAY, MAY 25TH 2016

May 24, 2016 | LAHAINA CROSSFIT

WOD:

#hump day fun

25min EMOM

Min 1: 10 Box Over Jumps (24/20)

Min 2: 200m Sprint

Min 3: 5 Deadlifts (275/225lbs) Approx 60% of 1 RM

Min 4: 15/12 Cal Row

Min 5: 15 Hollow Rocks


WORKOUT OF THE DAY, MAY 26TH 2016

May 25, 2016 | LAHAINA CROSSFIT

STRENGTH:

Back Squat (15 min)

5x3 Back Squats, across

*UnLoaded  5rds: 10 Heavy Goblet Squats + 10 Plank Taps (R/L=1) 

Snatch 
EMOMx10: 1 Squat Snatch

Like most of the programming on this site, today’s session is part of a progression for building the snatch. Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM.

UnLoaded: 5 rds:  5 KB DeadLifts + 10 Russian KB Swings 

WOD:

#rogue (20 min cap)

3 rds for time:

30 Burpees

30 Pull-Ups

30 Thrusters (75/55lbs) (UnLoaded Wall Balls)

*Scale Reps as needed.

 


WORKOUT OF THE DAY, MAY 27TH 2016

May 26, 2016 | LAHAINA CROSSFIT

WOD:

Join us next Monday for our Annual Memorial Day Murph WOD. Classes at 8am and 9am. 

#Sugar Momma (13 Min Cap)

21-15-9 Hang Power Cleans (165/115lbs) Rx+ 185/130 (UnLoaded is Alternateing KB Swings)

400m run after each set.

Rest as needed then start..

#MidLine/Row Conditioning

3rds of:

30 Calorie Row

30 Weighted Ab Mats (Rx+GHD Situps -coaches sign off)

30 Weighted Glute Bridges (45lbs)

Scale Calorie Row as need

CASHOUT:

Double Under - Stamina Builder
2 minutes of Double unders

rest 2 minutes

2 minutes of Double unders


WORKOUT OF THE DAY, MAY 30th 2016

May 30, 2016 | LAHAINA CROSSFIT

Please join us for our Annual Memorial Day Murph WOD.  

Please note that there will only be an 8am and 9am class WOD Today. 

WOD:

#Murph

For time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

*Partion Reps and Scale as needed.  There will be scaling options available on the board. 


WORKOUT OF THE DAY, MAY 31ST 2016

May 31, 2016 | LAHAINA CROSSFIT

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. 

WOD:

#better every day

Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

*UnLoaded (Non Barbell) :30 KB Swings/:30 Rest for 8 min

Rest 4 min

Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

*UnLoaded (Non Barbell) :30 Plate Ground to Over Head/:30 Rest for 8 min

Rest 4 min 

For time: (8 Min Cap)

21-18-15-12-9-6-3 Unbroken OHS, 95/65 – rest as little between sets as possible.  *Scale to lighter load 

Rest 4 min, 

5 Min AMRAP:

Up Ladder of:

1-2-3-4-5…Clean and Jerks (155/105lbs)

2-4-6-8-10-12..Grasshoppers (R/L=1)




WORKOUT OF THE DAY, JUNE 1ST 2016

May 31, 2016 | LAHAINA CROSSFIT

WOD: 

#triple threat

In teams of 3, complete as many rounds and reps as possible in 18 minutes of:

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her cals.

15/12 Calories of Assault Bike or Rowing

15 Ball Slams

Rest 5 min, then complete

#annie

50-40-30-20-10

Double Unders (2:1Singles)

Ab Mat Sit Ups