WOD:

#high tide (20 min Cap)

3rds for time:

400m Run

21 Burpees

STRENGTH: (15 min)

Sumo Deadlift 

5 x 2 reps for max load 

**UnLoaded will do KB Deadlifts

CASHOUT:

3x10 Romain Deadlifts

3x20 Weighted Sit ups - feet anchored with dumbbell across chest

WOD:

#weightlifting wednesday

Every 90 Seconds x 6 Rounds:

2 Squat Snatches (80%) *UnLoaded will do :45 sec of Ball Slams **Can Scale to 1 Power Snatch + 1 Overhead Squat 2 times

Rest 3 minutes, then..

Every 90 Seconds x 6 Rounds:

2 Squat Clean and Jerks (80%)  UnLoaded will do *5 Jump Squats + 10 Plank Taps + 5 Push Ups

Rest 3 minutes, then with a 10 minute cap

100 Overhead Squats for Time (95/65lbs) *UnLoaded will do KB Goblet Squats  **Scale as needed in weight or to Front Squats or Back Squats if wanting to use barbell. 

Rest as needed, then..

2 Rounds:

30 Calorie Row or 20 Calorie Bike/Ski Erg , 1 Minute Rest between sets

CASHOUT:

2 Supersets of

10 Barbell Rollouts
10 Glute Bridges with weight

WOD:

#deck of cards 

Number represents repetitions (Face Cards =10)

Suit represents the movement

Hearts = Ab Mat Sit Ups (Rx+ Toes to Bar)

Diamonds = Goblet Squats (53/35lbs) (Rx+ Pistols) *Scale to Air Squats

Spades = Kettle Bell Swings 

Clubs = Burpees *Scale to Push Ups

Jokers = 300m Run 

Cards are flipped over one at a time. Entire class completes the repitions before flipping the next card. Score is the time it takes your class to make it through the deck.  Come and Rep Yo' Class!! Just like ALL WODS at LCF..this can be scaled.  

***Any repitions over 5 can be cut in half as needed throughout

STRENGTH:

Bench Press  15, 12, 9, 6, 3 

Grasshoppers 30, 24,18,12,6 

WOD:

#blade runner

Every 2 minutes for 20min(10rds):

3 Muslce ups (Ring or Bar)

5 Deadlifts (275/185lbs) Approx 60% of 1RM

7 Handstand Pushups (Scale Inverted Pushups or HSPU off Box)

**Scaled Version

5 Pullups/Ring Rows

10 Bench Dips

5 Deadlifts **UnLoaded Heavy KB Deadlift

7 Inverted Pushups or HSPU off Box 

STRENGTH:  (20 Minutes to complete)

3x8 Front Squats
3x8 Push Press 

Unloaded will do once time starts for Strength:

Min 1:  8/6 AirDyne

Min 2:  12/10 Pushups

Min 3:  :30 Weighted Bridge

CASHOUT: (skill conditioning)

EMOMx12

Odd:  50 Double unders
Even: 50' HS Walk or :30 Handstand Hold against wall or :30 Grasshoppers

Lahaina CrossFit athletes and visitors - Let's make it another great week! 

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

WOD: (25 min Cap)

#kelly

5rds

400m Run

30 Box Jumps (24/20) 

30 Wall Balls (24/20lbs)

*Scale to half the run 200m and half reps (15) if needed..

CASHOUT:

Overhead Squats 

5x1 Pausing OHS for 10 seconds

STRENGTH: (15 Min Cap)

Sumo Dead Lift
4x6 reps for max load, unlimited rest between sets

WOD:

#Kristine

3rds for time:

500m Row (400m Run/400m Erg, or 20/15 AirDyne)

12 Deadlifts, Bodyweight **Scale to 3/4 bodyweight UnLoaded KB Deads

21Pullups  **Scale to Ring Rows

CASHOUT:  

Strength Accessory 1-3 rounds

A.  3x6 Single Leg Step ups (6/side before switching)
B.  3x :40 Weighted Bridge Hold  Rx+ GHD Raise
C.  3x20 Weighted Sit up - feet anchored with dumbbell across chest

STRENGTH:

EMOMx8: 1 Squat Snatch (85%) **10 KB Swings (Approx :30sec)

Rest 3:00

EMOMx8: 1 Squat CJ (85%) **Unloaded wil do 5 Goblet Squats + 5 HR Pushups

WOD:

# shoulder shredder

For Time: (14 min Cap)

150 Double unders (2:1) Singles

50 Push Press (75/55lbs) **UnLoaded will do DB Push Press

100 Double unders

35 Push Press

50 Double unders

20 Push Press

CASHOUT:

1 Min Max Calories on AirDyne

WOD:

#24

Every minute on the minute for 24 minutes complete:

Min 1:  200m Run

Min 2: 8/6 Burpee Box Jump Overs (24/20)  **Rx+10/8

Min 3: :40 sec Plank Hold **Rx + :20 Plank + 10 Toes to Bar

Min 4:  15 KB Swings (70/53lbs)

CASHOUT:  (Midline)

1-3rds 

20 Hollow Rocks

20 Weighted Good Mornings

Rx+

20 GHDSU
20 Hip Extension

WOD:

#Cindy meets DT

For time:

3 Rounds of Cindy (5 Pullups + 10 Pushups + 15 Air Squats = 1rd of Cindy)

1 Round of DT (12 Deadlifts + 9 Hang Power Cleans + 6 Jerks 155/105= 1rd of DT)

2 Rounds of Cindy (5 Pullups + 10 Pushups + 15 Air Squats = 1rd of Cindy)

1 Round of DT (12 Deadlifts + 9 Hang Power Cleans + 6 Jerks 155/105= 1rd of DT)

1 Round of Cindy (5 Pullups + 10 Pushups + 15 Air Squats = 1rd of Cindy)

1 Round of DT  (12 Deadlifts + 9 Hang Power Cleans + 6 Jerks 155/105= 1rd of DT)

**Unloaded for DT = (KB Dead + KB Swing + KB OH Press)

STRENGTH:

3 x 8 Front Squats

**UnLoaded 3rds of: 10 Goblet Squats + 10 Sit Ups (Rest 2 min between sets)

CASHOUT:

2-5rds

5 Weighted Strict Ring Dip  (Scale to Bench Dips)

5 Weighted Strict Pullup  (Scale to Double KB Row)

Rx+ (10 min Cap)

10-9-8-7-6-5-4-3-2-1

Weighted Strict Ring Dip

Wegithed Strict Pullup

STRENGTH: (12 min)

Running Clock:

On the 0:00 - 5 Back Squats (Start w/approx 75%)

On the 2:00 - 4 Back Squats

On the 4:00 - 3 Back Squats

On the 6:00 - 2 Back Squats

On the 8:00 - 1 Back Squat

Build throughout.

**UnLoaded will do 10 Goblet Squats + 20 Plank Taps (R/L=2) every 2 Min

STRENGTH: OLY (17 min)

EMOM Snatch Waves

Every minute on minute for 5 min: - 2 Hang Squat Snatches (build)  **Unloaded :30 Ball Slams

Every minute on the minute for 5 min - 2 Hang Squat Snatches below knee (build)  **UnLoaded :30 KB Dead

Every minute on the minute for 5 min - 1 Squat Snatch (build) **UnLoaded 10 KB Swings

WOD: (15 min Cap)

#T1000

1,000m Run

40 Pull-Ups 

30 Thrusters (95/65lbs) *UnLoaded Wall Balls

20 Calorie Row (or 10 Cal on Bike)

WOD:

#come at me bro

21 Hang Power Clean (135/95), 21 Burpees over Bar, 100 DU

15 Hang Power Clean (135/95), 15 Burpees over Bar, 75 DU

9 Hang Power Clean (135/95), 9 Burpees over Bar, 50 DU

**UnLoaded will do KB Tators instead of HPC

STRENGTH: (15min)

Deadlifts - Build to a Heavy Set of 5  (Rx+ 7 x 3  w 4inch deficit)

CASHOUT (Rowing conditioning) :

35/25 Calorie Row (Rest 1:1)

25/20 Calorie Row  (Rest 1:1)

15/12 Calorie Row  

WOD:

#Fight Gone Bad-like

4 Rounds for Max Reps:

1:00 Wallballs (20/14)

1:00 Plank Hold

1:00 Box Jumps (20")

1:00 Push Press (75/55)

1:00 10m (30ft) Shuttle Sprint

1:00 Rest

CASHOUT:

1-3rds of

10 Dips (Pause for a full (2) seconds at the bottom and top of each repetition)

:30 Hollow Body Hold

10 Ring Rows (Pause for a full (2) seconds at the bottom and top of each repetition)

:30 Superman

Rx + 

3-5 Rounds

5 Ring Dips - Pause for a full (2) seconds at the bottom and top of each repetition.
:15 second GHD Hold - parallel.
5 Strict CTB PU - Pause for a full (2) seconds at the bottom and top of each repetition.
:30 second Hip Extension Hold (45/25) - parallel. 

Be sure to come and check out your Lahaina CrossFit Ohana this Saturday at CrossFit Maui.  All of your coaches and many athletes from LCF will be competitng in "CrossFit Maui's Summer Classic: 2 Legit 2 Quit"

Unfortunately, we will be Closed during our regularly scheduled 8am Saturday CrossFit Class as all coaches will be participating!  

See you there!  

STRENGTH:

Every minute on the minute for 6 minutes:   1 Squat Snatch (90%) **UnLoaded is 10 Ball Slams

Approx 3 minute transition

Every minute on the minute for 6 minutes:  1 Squat Clean and Jerk (90%)
**UnLoaded is 10 Plate Ground to Overhead

WOD:

#Domo Arigato Mr. Tabato

Alternating Tabata (8 Rds of :20s/:10s):

Front Squats (115/75lbs) *Scale accordingly

Toes to Bar  *Scale to hanging knee raise or Ab Mat Sit Ups

20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.

Repeat this process for a total of 8 sets.

CASHOUT: 

30 Muscle Ups - Bar or Ring OR

50 Burpee Pullups (Burpee + Pullup)

**5 Min Cap on Muscle Ups/10 Min Cap on Burpee Pullups

Be sure to come and check out your Lahaina CrossFit Ohana this Saturday at CrossFit Maui.  All of your coaches and many athletes from LCF will be competitng in "CrossFit Maui's Summer Classic: 2 Legit 2 Quit"

Unfortunately, we will be Closed during our regularly scheduled 8am Saturday CrossFit Class as all coaches will be participating!  

See you there! 

WOD:

#stronger than yesterday

Every minute on the minute for 24 minutes:

Min 1: 200m Run

Min 2: 15/12 Hand Release Pushups (Rx+10/8 Handstand Pushups)

Min 3: 10/8 Calories on AirDyne (Rx+12/10)

Min 4: 15 Ball Slams (30/20lbs)

STRENGTH:

Bench Press 

5-5-5-5-5

*Rest approx 90 sec between sets

What an amazing weekend with many of our Lahaina CrossFit Ohana!  Congratulations to all those that competed and represented Lahaina CrossFit and what we are about.  All of your hard work in the gym definitely showed! Thanks to all of those that came out and supported and cheered.  We heard each and every one of you! This picture makes us SMILE and feel extremely blessed!  

WOD:

#The Chief

5 Rounds:

AMRAP 3:

3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1:00 Between Rounds. Pick up where you left off from previous round.

STRENGTH: (15 minutes)

Back Squats 

3x6

CASHOUT:

1-3rds of

10 Dips (Pause for a full (2) seconds at the bottom and top of each repetition)

:30 Hollow Body Hold

10 Ring Rows (Pause for a full (2) seconds at the bottom and top of each repetition)

:30 Superman

Or Rx+

Complete up to 5 of the following complexes: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B Pull ups + 5 Kipping Pull ups

Congrats again to all of our podium winners from this past weekends competition at CrossFit Maui. Great job again by EVERYONE that competed and laid it all on the line. 

WOD: (25 min Cap)

#lightening rod

3 Rounds for time:

500 Meter Row
400 Meter Run
30 AbMat Sit-Ups
20 Pull-Ups

Rx+ 

4 Rounds for time:

500m Row

400m Run

30 GHDSU

STRENGTH: (15 min)

Deadlift

Work up to a heavy double deadlift (Advanced use bands)

CASHOUT:

1-3 Rds 

30 Calorie Assault Bike (1:30 sec Max on bike)

1 minute rest between rounds

It has been a pleasure having these two rock stars join us all summer long.  We will miss Lindsay and Taylor while they go off to college. Can't wait to see all their hard work at Lahaina CrossFit pay off on the basketball court at Notre Dame de Namur University in California.  #ahuihou 

WOD: (16 min Cap) 

#the viper

5rds for time of:

5 Front Squats (165/115lbs) (Rx+185/130) Approx 70%

 *Unloaded KB Goblet Squats  

10 Handstand Pushups  (Scale to Inverted Pushups, 1 Konan Rotation around Box, or Strict DB Press)

20 Double Unders (2:1 Singles, 40)

STRENGTH: (15 min)

Snatch

Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch

**Unloaded will do: 5 Rounds - 5 Plate Ground to Overhead + 5 Ball Slams + :30 Hollow Hold.  Rest 1 min between rounds

WOD:

#da grind

Every Minute on the Minute for 24 minutes:

Min 1: 10 Push Press (95/65lbs) + 10 Toes to Bar  *Unloaded will do 10 DB Push Press + 10 Plank Taps

Min 2: 200m Run

Min 3: 10 Overhead Barbell Lunge (95/65lbs)  **Unloaded will do OH Plate Lunge or regular lunge

Min 4: :30 Superman Hold (Rx+ GHD Back Extension hold)

HAPPY MONDAY LCF CREW! LET'S MAKE IT A GREAT WEEK! 

STRENGTH:

Dead Lift

Work up to a heavy triple Sumo Dead Lift 

WOD:

3 Rounds: (15 min Cap)

60 DU (120 singles)

30 Cal Bike or Row 

15 Deadlifts (Rx 245/165) Rx+ 275/185lbs *Approx 65% of 1 RM

CASHOUT:

A:  3x20 Weighted Sit ups (feet anchored)

B:  3x6 Single leg Front Rack Step ups (Complete all 6 on one side then switch.  All use 20 inch box)

Happy 7th Birthday Tyce!  Hope you have a great day!  You are such an awesome young man with such great energy.  

Be sure to give Liz R. a big Hug as it is her last day here with us at LCF.  She is moving back home to Canada to go back to school.  Best of luck to you!! You will be missed. #itsnotgoodbyeitsseeyoulater

WOD:

#lizzieloo 

For time: (20min Cap)

400m Run

27 Box Jumps (24/20)

10 Hang Power Cleans (165/115lbs)

50 KB Swings (53/35lbs)

15 Hang Power Cleans 

50 KB Swings (53/35lbs)

10 Hang Power Cleans 

27 Box Jumps 

400m Run

STRENGTH:   

(Strength will be done after wod as accessory work) 

3x10 Weighted Glute Bride (Rx+Hip Extension) with 3 second pause at the top

3x20 Close Grip Bench Press

3x15 Skull Crushers

STRENGTH:  (20 Minutes to complete)
4x8 unbroken Cleans, climbing - rest as needed

THEN, 

5rds:

5 Front Squats - you choose the weight

5 Weighted Pull ups - you choose the weight

5 Weighted Ring Dips/Bench Dips - you choose the weight

UnLoaded Option:

7 Rds of:

5 Goblet Front Squats - you choose the weight

5 Single Arm Rows (Each Side) - you choose the weight

10 Bench Dips 

Rest 1:30 between sets

WOD:

#double barrel (18 min Cap)

2rds for time:

20 Thrusters (95/65lbs) **UnLoaded will do HR Pushups

20 Pull ups

20 Wall Balls

20 Calorie Row

WOD:

#Lester

Every minute on the minute for 28 minutes complete:

Min 1:  200m Run

Min 2: 8/6 Burpee Box Jump Overs (24/20)  **Rx+10/8

Min 3: 15 Ab Mat Sit Ups (Rx+GHD Sit Ups)

Min 4:  15 Plate Ground to Overhead (45/25lbs)

CASHOUT:

Foam Roll and Mobility work