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).
WORKOUT OF THE DAY, JULY 4TH 2016
July 4, 2016 | LAHAINA CROSSFIT
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.
WORKOUT OF THE DAY, JULY 5TH 2016
July 5, 2016 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, JULY 6TH 2016
July 6, 2016 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, JULY 7TH 2016
July 7, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 8TH 2016
July 8, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 11TH 206
July 10, 2016 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, JULY 12TH 2016
July 12, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 13TH 2015
July 13, 2016 | LAHAINA CROSSFIT
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.**
WORKOUT OF THE DAY, JULY 14TH 2016
July 14, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 15TH 2016
July 15, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 18TH 2016
July 17, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 19TH 2016
July 19, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF TH DAY, JULY 20TH 2016
July 19, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 21ST 2016
July 21, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 22ND 2016
July 22, 2016 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, JULY 25TH 2016
July 24, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 26TH 2016
July 26, 2016 | LAHAINA CROSSFIT
"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
WORKOUT OF THE DAY, JULY 27TH 2016
July 27, 2016 | LAHAINA CROSSFIT
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**
WORKOUT OF THE DAY, JULY 28TH 2016
July 28, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 29TH 2016
July 29, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 1 2016
July 31, 2016 | LAHAINA CROSSFIT
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)