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).

We want YOU to join us for our 8am CrossFit WOD.  (Only class of the day)

Come in and get your WOD on in honor of our great country, the good ole' U-S-A!

Wear your Red, White, and Blue.  

Lahaina CrossFit is a designated drop off for FIT FOOD MAUI.  They deliver "a better way of eating" and "extraordinary paleo food served daily".  Take a look at their website HERE and be sure to order some of their amazing meals.  There is nothing like having great food at your finger tips daily. #Gainztrain

WOD:

#Barbell Conditioning

NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicer.

EMOMx8: 1 Squat Clean at 80% *UnLoaded will do 5 DB Squat Cleans

Rest 4 minutes, then..

EMOMx8: 1 Squat Snatch at 80% *UnLoaded will do 12 Ball Slams

Rest 4 minutes, then..

21-18-15-12-9-6-3 Unbroken Overhead Squats for time (95/65lbs) *UnLoaded will do Goblet Squats

CASHOUT:

2rds

20 Hollow Rocks

20 Super Mans

20 Grasshoppers (R/L=1)

Class will spilt up into 2 groups after the barbell warm up. You will have 20 minutes to complete WOD and Rowing Conditioning WOD. Enjoy!

WOD:

#road runner (20 Min Cap)

21-15-9

Power Cleans (135/95lbs) **UnLoaded Plate Ground to Overhead

Ring Dips **UnLoaded/Scale is Bench Dips

400m Run

#Conditioning (20 Min Cap)

50-40-30-20-10 Calorie Row or Assault Bike 30-25-20-15-10

Ideally :20 rest between efforts

*To accomadate class size you can go back and forth between bike and erg

CASHOUT - Midline: 

Accumulate 1 min in a L sit on boxes or parallettes

Rx + Accumulate 2 mins in a L sit on boxes or parallettes*
* every time you come down complete 10 pistols (5/side)

STRENGTH - OLY:

EMOMx5: 2 Power Cleans + 1 Split Jerk

*UnLoaded 2 KB Deadlift + 2 KB Tator + 2 KB OH Press

WOD(s):

#upfront (10 Min Cap)

6-5-4-3-2-1 reps for time of:

Muscle ups *UnLoaded/Scale Double KB Rows

Front Squats (from the ground) 185/135 lbs  (60-70% 1RM) *Rx+205/145lbs  *UnLoaded KB Goblet Squat

#cindy

AMRAP 20

5 pull ups (Scale to Jumping pullups or Ring Rows)

10 push ups

15 squats

STENGTH:

Back Squats 

4x2 (Approx 90%)

WOD:

#Isabel (10 Min Cap)

30 Snatches for time (135/95lbs) *UnLoaded 50 Plate Ground to Overhead 

Rest 3 min, then..

#Midline

2 Rounds of :

Every 2 Minutes on the 2 minutes:

Min 1-2:  100 Double Unders (200 Singles)

Min 3-4: 30 Weighted Ab Mat Sit Ups or Hollow Rocks (Rx+ GHD Sit Up)

Min 4-5: 25 Ball Slams 

**Remember with EMOM's you are working hard and fast for your rest.  You should get about :45-:60 rest per round. Scale as needed

WOD:

#back to basics (17 min Cap)

5rds for time:

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

15 Double KB Deadlifts (53/35lbs) Rx+70lbs/53lbs

9 Toes to Bar

#more conditioning (17 min Cap)

50-40-30-20-10 Calorie Row or Assault Bike 35-30-25-20-15

Ideally 1 min rest between efforts

*To accomadate class size you can go back and forth between bike and erg

CASHOUT:

3x20 Weighted Ab Mat Sit Ups (feet anchored)

3x20  Good Mornings (45/25lbs)

STRENGTH:

EMOM X6 :  3 Squat Snatches at 65% of 1RM *UnLoaded 10 Ball Slams

Rest 3 minutes, then..

EMOM X6: 3 Squat Cleans at 65% of 1 RM *UnLoaded 3 R Arm Swing + 3 L Arm Swing + 3 Goblet squats

Rest 3 minutes, then...

WOD:

#7th Heaven (18 min Cap)

7 rds for time:

7 Hang Squat Cleans (135/95lbs) *UnLoaded DB Hang Squat Cleans

7 Bar Facing Burpees

7 Chest to Bar Pullups

WOD:

# liquid awesome

25min EMOM

Min 1: 12/8 Cal Row

Min 2: 10/8 Bench Press (Men 70% Body Weight/Women 50% - these are approx.  Find a challenging yet managable weight during warm up)

Min 3: 12/8 Air Dyne

Min 4: 15 Kettle Bell Swings 

Min 5: 200m Sprint

**Remember with EMOM's we are working for approx :40 seconds.  Do not turn into an AMRAP.  Work hard and fast and get a quick breather.**

WOD:

#melting pot

AMRAP 10 of:

10 Hang Power Snatches

10 OHS

10 Power Cleans

10 Thrusters

10 SDHP

Rx: 95/65lbs, 75/55lbs, or 65/45lbs 

UnLoaded Version:

10 Plate Ground to OH

10 KB Deadlift

10 KB High Pull

10 KB Swing

10 KB Goblet Squat

Rest 3 min then...

3 rounds of:

#Midline

Every 2 minutes on the 2 minutes

Mins 1-2:  100 Double unders (200 singles)

Mins 3-4:  :40 Plank Hold + 20 Grasshoppers (R/L=2) 

Mins 5-6:  20 Burpees

STRENGTH:

Every Min for 10 Min:

1 Squat Clean + Jerk

*You can build up in weight, stay same weight across, or go in waves.

*UnLoaded 3 DB Hang Squat Clean Thruster 

WOD: 

#spiritual gangster

800m Run (Smile Coach Nate and Alton you were right;)

22 Push Press (115/75lbs) Rx+135/95lbs *UnLoaded DB Press

22 Back Rack Lunges (R/L=2) *Same weight *UnLoaded DB Lunges or Bodyweight lunges

600m Run

18 Push Press (115/75lbs) Rx+135/95lbs

18 Back Rack Lunges *Same weight

400m Run

14 Push Press (115/75lbs) Rx+135/95lbs

14 Back Rack Lunges *Same weight

200m

*Finishing with just the 200m

WOD:

#bergeron beep test (20 min Cap)

With a running clock:

EMOM (Every Minute on the Minute) for as long as possible

7 Thrusters, 75/55  *UnLoaded will do Wall Balls

7 Pull ups

7 Burpees

Minimum Work requirement is 10 rounds.  If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

This WOD has been done by Crossfitters across the country and many of the top CrossFit Games Athletes ...check out the top times...

(M) Paul Tremblay: 27 rounds + 15 reps
(F) Cheryl Nasso: 24 rounds + 19 reps

CASHOUT:

3 Giant Sets of:

20 weighted abmat Sit ups *Athlete chooses weight
20 Banded/Barbell good mornings 

WOD:

#game changer

21-15-9 

Dead Lifts (315/225lbs) Scale to approx 60% of your 1RM

Box Jumps (30/24lbs)

Rest up to 5 min once complete, then..

#row conditioning 

4x500m Row, Approx 3 min rest

*No more than 2:30 on the rower

STRENGTH:

(you will have 20 minutes to warm up and complete your 2 working sets of Back Squats and 2 working sets of Push Press.  At least 3-4 good warm up sets before your 2 working sets.  Working towards a heavy 10 rep set approx 70%+ of 1 RM)

2x10 Back Squats

2x10 Push Press

**UnLoaded will do 15 Min EMOM

Min 1: 10 Goblet Squats

Min 2: 6-10 Hand Release Pushups

Min 3: :30 sec Plank

WOD:

#weightlifting wednesday

EMOMx6: 3 Squat Snatches at 70%

**UnLoaded will do :30 of Heavy Ball Slams each minute

Rest 4 min, then.. 

EMOMx6: 3 Squat Clean and Jerks at 70% 

**UnLoaded will do 5 DB Hang Squat Clean and Press

CASHOUT:

Death by Toes to Bar 

(Ex: 1 TTB on Min 1, 2 TTB on Min 2, etc..)

**If not proficient at TTB yet, do Tabata (:20 on/:10 on) of :20 Hollow Rocks or hold and :10 Superman Hold

The Games season is upon us!  Be sure to checkout all the 2016 Reebok CrossFit Games coverage by going to games.crossfit.com.  We will be streaming the coverage at the gym Thursday, Friday, and Saturday. You will see some of our extended LCF Ohana competiting in all divisions.  Good Luck to All competing. 

WOD:

#annie gettin' swole (18 min Cap)

50-40-30-20-10 (100-80-60-40-20 Singles)

Double Unders

Ab Mat Sit Ups

25-20-15-10-5 

Hand Release or Dynamic Pushups

**200m Run after each round

Ex: 50 Double Unders, 50 Ab Mat Sit Ups, 25 HR Pushups, 200m Run...10 DU, 10 Ab Mat, 5 HR Pusups, 200m Run

STRENGTH: (15 min)

Bench Press

10-8-6-4-2  

WOD:

#American Dream

20 Min AMRAP

1.2.3.4....

Clean (205/142lbs) *Approx 70%  *UnLoaded DB Hang Clean
Muscle up (Ring or Bar)

**If not doing Muscle Ups you will do Chest to Bar Pullup + Bench Dip

Ex: 1 Clean 1 C2B 1 Dip, 2 Clean 2 C2B 2 Dip...

STRENGTH:

Barbell Stamina 

EMOMx10: 6 Power Snatch + 6 OHS (95/65lbs)

**UnLoaded 6 Plate Ground to Overhead + 3 Lunges per leg

CASHOUT:

Mid Line Conditioning

3 Supersets of:

:30 Hollow Hold (Rx+GHD Supine Hold -face up)
:60 Superman Hold (Rx+GHD Prone Hold -face down)

Congrats to the 2016 Reebok CrossFit Games champions Katrin Tanja Davidsdottir, Matt Fraser, and CrossFit Mayhem (Team).  

(Davidsdottir and Fraser use the same programming, CompTrain-Built  by Bergeron that we use here at Lahaina CrossFit)

STRENGTH: (15 min)

Deadlifts 10-8-6-4-2 reps for max load, unlimited rest between sets

**UnLoaded KB Deadlifts

WOD:

4rds for time: (15 min Cap)

12 Deads (205/145lbs) *Approx 45% of 1 RM

12 Burpees

12 American KBS (70/53lbs)

12 Wall Balls (20/14lbs)

Rest as needed, then as soon as you feel ready proceed to 

CASHOUT:

Rowing Stamina

1-3 rounds of:

4 x :45 seconds on, :45 seconds rest

Rest 2 minutes after each full round

"If it (CrossFit) was Easy, EveryOne would be doing it" YOU are not EVERYONE!  3..2..1..GO!!

WOD:

#quad burn

3rds for time: (15 min Cap)

500m Row (or 400m Run,400 Ski Erg)
9 Thrusters (115/85) *UnLoaded will do Wall Balls

STRENGTH:

EMOMx8: 2 Squat Snatches (75%)  *UnLoaded will do 10 KB Goblet Squats

Rest 3 min, then

EMOMx8: 2 Squat CJ (75%) *UnLoaded will do :30 sec Plate Ground to Overhead

CASHOUT:

1-3 Super Sets of:

30 Hollow Rocks  (Rx+GHD Sit Ups)
30 Weighted Glute Bridges  (Rx+Hip Extensions)

ADDITIONAL CASHOUT:

6 Min AMRAP:  3 Unbroken Strict HSPU

WOD:

#filthy fifty

For time: (25 min Cap) 

50 Box jumps (24/20)

50 Jumping pull-ups

50 Kettlebell swings (35/26lbs) 

50 Walking Lunges (R/L=2)

50 Knees to elbows *Unloaded Ab Mat Sit Ups

50 Push press, 45/35lbs 

50 Good Mornings 45/35lbs  **Back extensions

50 Wall ball shots, 20/14lbs

50 Burpees

50 Double unders

**Depending on class size you can start where every but you must do the Burpees and Double Unders as your last 2 exercises**

WOD:

#30something

30 Calorie Row  (30 Cal on Ski Erg or 20 Calorie on Bike)

30 Box Jump Overs (24/20)

30 Power Snatches (95/65) *UnLoaded Plate Ground to Overhead

30 OH Step Back Lunges (95/65) *UnLoaded Lunges holding DB's 

30 Hang Power Cleans (95/65) *UnLoaded KB Swings

30 Box Jump Overs (24/20)

30 Calorie Row  (30 Cal on Ski Erg or 20 Calorie on Bike)

STRENGTH:

Back Squats (20 min)

8 sets of 3 Reps **Appox 85% on up

*UnLoaded 16 min EMOM 

Odd Min:  5 Heavy Goblet squats

Even Min: :30 sec Plank

WOD:

#hotel california

5rds for time: (13 min Cap)

5 Squat Clean Thrusters (135/95lbs) *UnLoaded DB Hang Squat Clean Thrusters

10 Chest to Bar Pullups (Scale to Pullups, Jumping C2B, Jumping Pullups or Ring Rows)

At the 16 min mark, complete

EMOM X8:

Odd:  60 Double Unders or 100 singles (Approx :40-45 sec work)

Min:  :40 Sec Plank or  (Rx+ 5 Strict L Sit Pullups

STRENGTH:

EMOM x 10 :  1 Squat Clean and Jerk

WOD: (10 min Cap)

#jackie

1000m Row (no more than 5 min on rower)

50 Thrusters (45lb for ALL/scale as needed)  *UnLoaded Wall Balls

30 Pull ups *Unloaded Ring Rows

OLY STRENGTH: 

EMOMx12: Snatch

Mins 0-3 are Power Snatch + Hang Squat Snatch + Snatch Balance **Unloaded will 10 Plate Ground to Overhead

Mins 4-7 are Hang squat snatch  **UnLoaded will do 10 Jumping Hip Hop Squats

Mins 8-11 are Squat snatch **UnLoaded will do 10 Ball Slams

***If Snatches aren't cooperating athlete can do Power Clean/Hang Squat Clean/Front Squat/Squat Clean

STENGTH:

3x10 Back Squats

*UnLoaded will do:

5x10 Goblet Squats superset with 5x10 Plank Taps (R/L=1)