WORKOUT OF THE DAY, AUGUST 2ND 2016
August 1, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 3RD 2016
August 3, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 4TH 2016
August 4, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 5TH 2015
August 5, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF TH DAY, AUGUST 8TH 2016
August 7, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 9TH 2016
August 9, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 10TH 2016
August 10, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 11TH 2016
August 11, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 12TH 2016
August 12, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 15TH 2016
August 14, 2016 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, AUGUST 16TH 2016
August 16, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 17TH 2016
August 17, 2016 | LAHAINA CROSSFIT
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.
WORKOUT OF THE DAY, AUGUST 18TH 2016
August 18, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 19TH 2016
August 18, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 22ND 2016
August 21, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 23RD 2016
August 22, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 24TH 2016
August 24, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 25TH 2016
August 24, 2016 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, AUGUST 26TH 2016
August 25, 2016 | LAHAINA CROSSFIT
WOD:
#dirty thirty
For time:
30 Power Cleans (205/140lbs) (Rx+225/155lbs) *About 70-75% 1RM
**UnLoaded will 30 KB Deads + 30 KB Swings
30 Bar Facing Burpees
30 Calories on AirDyne (Can use Rower if Bike being used)
STRENGTH:
Back Squat
15 minutes to work up to a heavy single. Go by feel. If feeling good - go for it try and hit PR! If not - just get under a "heavy" load
CASHOUT:
1-3 Rds
15 Ab Mat Sit Ups (Choose weight)
20 GrassHoppers (R/L=2)
25 Flutter Kicks
:30 Hollow Rock
WORKOUT OF THE DAY, AUGUST 29TH 2016
August 28, 2016 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, AUGUST 30TH 2016
August 30, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, AUGUST 31TH 2016
August 30, 2016 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, SEPTEMBER 1ST 2016
August 31, 2016 | LAHAINA CROSSFIT
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