WORKOUT OF THE DAY, JUNE 2ND 2016

June 2, 2016 | LAHAINA CROSSFIT

WOD:

#Nate

20 Min AMRAP:

2 Muscle ups (Bar Mups ok)

4 Handstand Pushups

8 Kettle Bell Swings (70/53lbs) Rx+American Swings

SCALED VERSION BELOW:

20 Min AMRAP

4 Chest To Bar Pullups (Scale to Pullups/Ring Rows or Chest to Bar Jumping Pullups)

4 Bench Dips

4 Strict Barbell Press (75/55lbs) or Strict DB Press 

8 Kettle Bell Swings


WORKOUT OF THE DAY, JUNE 3RD 2016

June 2, 2016 | LAHAINA CROSSFIT

HAPPY ALOHA FRIDAY!  YOU ALL HUNG TOUGH AND MADE IT THROUGH A VERY TOUGH WEEK. HAVE A FABULOUS WEEKEND!

STRENGTH:

3X3 Front Squats, Across *Approx 85% or more

OLY:

EMOMx10: 1 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).

WOD:

#Whirl Wind

With a running clock (Fight Gone Bad Style) complete 5 rounds of 1 min at each station:

1.  As many cals as possible on rower or bike

2. 10 Power Cleans (135/95lbs)  *UnLoaded KB Deadlifts*

3. 20 Wall Balls (20/14lbs)

Your score is accumulated calories on the bike or rower. 

**Scale reps on Cleans and Wall Balls as needed. 

**There is no rest "built in" between rounds so if rest is needed, then row/bike for max effort of :30 seconds to allow for rest.


WORKOUT OF THE DAY, JUNE 6TH 2016

June 5, 2016 | LAHAINA CROSSFIT

#RIP CHAMP 

STRENGTH:

EMOMx10: 1 Squat Snatch

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.

WOD:

#Barbara

5RFT:

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest exactly 3:00 between rounds, score is total time including rest.

**Scale reps in half if needed.  

 


WORKOUT OF THE DAY, JUNE 7TH 2016

June 7, 2016 | LAHAINA CROSSFIT

STRENGTH: (15 min)

5×2 Back Squats, across

WOD:

#beach bum (15 min Cap)

3 Rounds:

21 Calorie Row

15 Power Cleans (155/105lbs) (Scale to 135/95, 115/75, or 95/65)

9 Box Jumps (30/24)

Rest 3 min, then..

#oh my hamstrings

EMOMx8:

Odd:  20 Deads, (225/155lbs) Approx 50% of 1RM

Even:  50 Double unders (Scale to 100 singles)


WORKOUT OF THE DAY, JUNE 8TH 2016

June 8, 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.

STRENGTH:

Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins) **UnLoaded will do :30 sec of KB Tators

Rest 3 min, then..

Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins) **UnLoaded will do :30 Ball Slams

WOD:

#off the wall

75 Wall balls (20/14lbs)

50 Toes to Bar (Scale to Weighted Ab Mat Sit Ups 15/10lbs)

50 Wall Balls (20/14lbs)

25 Toes to Bar

**Scaled version of WOD:

42 Wallballs (20/14lbs)

21 Toes to Bar

30 Wallballs (20/14lbs)

15 Toes to Bar

18 Wallballs (20/14lbs)

9 Toes to Bar


WORKOUT OF THE DAY, JUNE 9TH 2016

June 9, 2016 | LAHAINA CROSSFIT

WOD:

#I Workout

25 Min EMOM

Min 1: 15/12 Cal Row (Scale to 12/10)

Min 2: 10 Burpees (Scale to 8)

Min 3:  :40 sec Plank

Min 4: 12/10 AirDyne Bike (Scale to 10/8)

Min 5: Farmer Carry 2 Down/Backs (70/53lbs)

CASHOUT:

Foam Roll/Lacrosse Ball/Banded stretches


WORKOUT OF THE DAY, JUNE 10TH 2016

June 10, 2016 | LAHAINA CROSSFIT

WOD:

#yay thrusters (16 min Cap)

For time:

21 Thrusters (95/65lbs) Rx+ 40lb/30lb Dumbbells

400m Run

15 Thrusters (95/65lbs) Rx+ 40lb/30lb Dumbbells

400m Run

9 Thrusters (95/65lbs) Rx+ 40lb/30lb Dumbbells

400m Run

CASHOUT:

6 Min AMRAP

6 Handstand Pushups (Scale to 6 Strict Press - use same weight as thrusters from wod)

10 Plate Ground to Overhead (45/25lbs)

 


WORKOUT OF THE DAY, JUNE 13TH 2016

June 12, 2016 | LAHAINA CROSSFIT

STRENGTH:

Front Squats

3x3, Across 

UnLoaded (no barbell):

3 x 10

KB Goblet Squats 

Plank Taps (R/L=1)

Rest 5 min, then

Every Minute on the Minute for 10 MIN: 1 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).

UnLoaded (No Barbell):

10 Min EMOM

3 KB Deadlift + 3 KB Swing + 3 KB Press

WOD:

#Hot Mess

1000m Run

then, 3rds for time:

10 Clean and Jerks, 135/95 (UnLoaded KB OH Press)
10 Chest to Bar Pullups
10 Burpees

then, 1000m Row

CASHOUT:

Gymnastics pulling

25 Strict Chest to Bar Pullups

*Scale to Strict Pullups or Ring Rows

 


WORKOUT OF THE DAY, JUNE 14TH 2016

June 13, 2016 | LAHAINA CROSSFIT

WOD:

#hawaiian punch

4rds for time:

200m Run

15 Box Over Jumps (24/20)

15 Wall Balls (20/14lbs) Rx+30/20lbs

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

CASHOUT:

Bench Press 10-10-10-10 (Male Body Weight/Female 70%)

DB or KB Row 10-10-10-10 ( R=10/L=10reps)

 

 


WORKOUT OF THE DAY, JUNE 15TH 2016

June 15, 2016 | LAHAINA CROSSFIT

WOD:

#Howitzer

6 Rounds of 2 MIN AMRAP:

20/15 Calorie Bike or Calorie Row (Rx + 30/20) 

Max Hang Power Cleans** 165/115 (Rx+185/135lbs) in Remaining Time.

Rest 2:00 Between Rounds.

**UnLoaded will do KB Tators

***You are working for about a minute with the bike/row. Please scale accordinly

MIDLINE CONDITIONING:

 

10 Good Mornings

20 Weighted Sit Ups

*You choose weight

STAMINA BUILDER:

2 minutes of Double Unders

Rest 2 minutes

2 minutes of Double Unders


WORKOUT OF THE DAY, JUNE 16TH 2016

June 15, 2016 | LAHAINA CROSSFIT

WOD:

EMOMx9:  1 Power Clean at 75% of 1RM **UnLoaded 10 Alternating Jumping Split Lunges; 5 per leg on Minute

Rest 3 min, then 

EMOMx9:  1 Power Snatch at 75% of 1RM **UnLoaded 5 HR Pushups on minute

Rest 3 min, then (8 min Cap)

4×20 Unbroken Dead Lifts (185/135lbs) for time. (Rx+225/155)

**Approx 45-50% of 1RM 

(UnLoaded will do KB Deadlifts)

Rest 3 min, then

10 Min AMRAP

200m Run

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

 

 


WORKOUT OF THE DAY, JUNE 17TH 2016

June 17, 2016 | LAHAINA CROSSFIT

WOD:

#double shot (20 min Cap)

For time:

18-15-12 of:

Calorie Row (or Air Dyne 15-12-9)
Power Snatch (95/65lbs) **UnLoaded Plate Ground to Overhead

Directly into…

18-15-12 of:

Toes to Bar **UnLoaded Ab Mat Sit Ups
OHS, 95/65 (Scale to Front Barbell Squat if needed) **UnLoaded KB Goblet Squat 

(Half class can start on first part and half on second part, if needed)

CASHOUT:

Reverse Tabata Handstand Pushups (Scale to Strict barbell press or DB press)

8 x:10 on, :20 off

Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed. The goal is to increase you cycle time and stamina.


WORKOUT OF THE DAY, JUNE 20TH 2016

June 19, 2016 | LAHAINA CROSSFIT

STRENGTH:

EMOMx10: 1 Clean and Jerk

This is part of a progression for building your Clean and Jerk.  Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

WOD:

#clang and bang

For time:

21 Hang Power Cleans
21 Front Squats
21 Jerks
21 C2B Pull ups
21 HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15  HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 HSPU

Rx 155/105 for all barbells.  (Scale to 135/95, 115/75, 95/65 if needed)

UnLoaded (No Barbell) WOD:

21 KB Swings
21 Goblet Squats
21 KB Goblet Push Press Overhead
21 Ring Row
21 Hand Release Pushups
15 KB Swings
15 Goblet Squats
15 KB Goblet Push Press Overhead
15 Ring Row
15 Hand Release Pushups
9 KB Swings 
9 KB Goblet Squats
9 KB Goblet Push Press Overhead
9 Ring Row


WORKOUT OF THE DAY, JUNE 21ST 2015

June 21, 2016 | LAHAINA CROSSFIT

STENGTH:

3×2 Back Squat, across

UnLoaded (No Barbell) Strength:

4rds of:

10 Goblet Squats

:30 Sec Plank

STRENGTH - OLY:

1 Squat Snatch EMOMx10

(these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Listen to your body and take what’s there today).

UnLoaded (No Barbell): 

EMOM X 10:

10 Ball Slams

WOD:

#Schlitz (20 Min Cap)

4rds for time:

400 Meter Run

4 Muscle Ups (Scale to: 10 Dips + 10 Kettle Bell Rows **If you didn't come on Monday you can do Pullups)

40 DU (Scale to 80 singles)

 


WORKOUT OF THE DAY, JUNE 22ND 2016

June 22, 2016 | LAHAINA CROSSFIT

WOD:

#black and blue (15 minute cap)

5rds for time:

10 Power Cleans (135/95lbs) Scale 115/75

10 Burpees

**UnLoaded (No Barbell) Option:

5rds of :

10 KB Deads

10 KB Swings

10 Burpees

Rest 5 minutes after the cap and then, 

EMOM X 12

Min 1: 15/12 Cal Row (Scale to 12/10) *Air Dyne 12/10 Cal

MIn 2: 15 Weighted Ab Mat Sit Ups

 


WORKOUT OF THE DAY, JUNE 23RD 2016

June 22, 2016 | LAHAINA CROSSFIT

WOD:

#feel the steel

EMOMx9: 1 Power Clean at 75%  **UnLoaded (No Barbell) will do 6 KB Tators

Rest 3 min, then

EMOMx9: 1 Power Snatch at 75% **UnLoaded will do 4 Ball Slams +4 Pushups on ball

Rest 3 min, then

4×20 Unbroken Dead Lifts at 225/155 for time. (Approx 40-50% of 1RM) (8 Min Cap)

Rest 3 min, then right into 

21-18-15-12-9-6-3 unbroken Thrusters for time (95/65) **UnLoaded (No Barbell) Option is Wall Balls


WORKOUT OF THE DAY, JUNE 24TH 2016

June 24, 2016 | LAHAINA CROSSFIT

WOD:

#adrenaline rush

24 Min EMOM

Min 1: 200m Run 

Min 2: 15/10 PushUps (Rx+Plyo to Plate pushups)

Min 3: 12/10 Calorie AirDyne Bike

Min 4: 2 Down and Back Farmer Carries (53/35lbs)

Min 5: 15 Ball Slams

Min 6: 40 Double Unders 

*Go hard and fast. Remember with EMOMs we are working for approx :30-45 sec.  Work for your rest. 

CASHOUT:

2rds

:40 Plank

30 Grasshoppers (R/L=2)

20 Hollow Rocks

10 Supermans

 


WORKOUT OF THE DAY, JUNE 27TH 2016

June 26, 2016 | LAHAINA CROSSFIT

Let's do this Monday! Here's to another great week with our LCF Ohana and friends. 

WOD:

#fire and ice (30min Cap)

3rds for time:

3 Jerks (165/115lbs) *Rx +185/135

4 Front Squats (165/115lbs)

5 Power Cleans (165/115lbs)

30 Pull ups

40 Push ups

50 Abmat Sit ups

**Scale Pullups, Pushups and Abmats to half the reps if needed

UnLoaded (No Barbell) Option:

3rds for time:

6 KB Overhead Press

8 KB Goblet Squats

10 KB Swings

15 Ring Rows

20 Pushups

25 Ab Mat Sit Ups

CASHOUT:

EMOMx10: 4-8 Unbroken Handstand Pushups 


WORKOUT OF THE DAY, JUNE 28TH 2016

June 28, 2016 | LAHAINA CROSSFIT

THIS is our HAPPY HOUR!  Best hour of your day GUARANTEED!!

WOD:

#we be ballin'

Every 3 minutes for 15 Minutes, complete the following: (5rds)

21 Wall Balls (20/14lbs) Rx+30/20lbs

200m Sprint

STRENGTH:

EMOMx10:

Min 1: 5 Squat Cleans, you choose the weight

Min 2: 5 Muscle ups (Bar or Ring) *If not doing Muscle Ups, complete :15 Hollow + :15 Superman + 5 Bottom Half Burpees


WORKOUT OF THE DAY, JUNE 29TH 2016

June 29, 2016 | LAHAINA CROSSFIT

WOD:

LAHAINA CROSSFIT ATHLETES AND GUESTS - PLEASE TAKE NOTE OF OUR CHANGE IN SCHEDULE FOR MONDAY, JULY 4TH.  WE WILL BE HAVING AN 8AM CLASS ONLY.  COME CELEBRATE 'MERICA AT THE BEST BOX ON MAUI! 

#on the road again

3rds for time: (17 min Cap)

400m Run

12 Deadlifts (225/155lbs) Rx+ 275/185lbs  Scale to 60% 1RM

**UnLoaded 20 KB Dead

21 Box Jumps (24/20)

Rest up to 5 min once you are complete, then into..

#midline fun (17 min Cap)

30-20-10 

Grasshoppers (R/L=1)

Good Mornings (Banded, Barbell (45/35) or Plate)

Calorie Row (*AirDyne or Ski Erg)

Rx + (Coach approval)

42-30-18

GHD Sit Ups

Back Extensions

Cal Row

 


WORKOUT OF THE DAY, JUNE 30TH 2016

June 30, 2016 | LAHAINA CROSSFIT

WOD:

#Harley Love

6 rds for time:

13 Thrusters (95/65lbs) **UnLoaded will do Wall Balls

14 Pullups 

STRENGTH:

Back Squat 5x2

Approx 90% of 1RM

 


WORKOUT OF THE DAY, JUNE 30TH 2016

June 30, 2016 | LAHAINA CROSSFIT

WOD:

#Harley Love

6 rds for time:

13 Thrusters (95/65lbs) **UnLoaded will do Wall Balls

14 Pullups 

STRENGTH:

Back Squat 5x2

Approx 90% of 1RM

 


WORKOUT OF THE DAY, JULY 1ST 2016

June 30, 2016 | LAHAINA CROSSFIT

WOD:

# friday funday

50 Burpees

50 Toes to Bar

50 Overhead Plate Lunges (45/25lbs) 

50 KB Swings (70/53lbs)

25 Burpees

25 Toes to Bar

25 Overhead Plate Lunges (45/25lbs)

25 KB Swings (70/53lbs)

STRENGTH:

EMOM 1 Squat Snatch 

(these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).