WORKOUT OF THE DAY, SEPTEMBER 2ND 2016

September 1, 2016 | LAHAINA CROSSFIT

Happy Aloha Friday! The Maui Marathon is looking for volunteers to help on September 18th.  As a way of saying Thank You for your help they are giving away vouchers to their small races that weekend. Please let Coach Tom or Coach Janelle know and we will get you in contact with them.  Mahalo! Learn more about the Maui Marathon HERE! 

WOD:

#Amazon

Ascending Ladder for 8 Minutes:

3 Power Snatch*, 3 Toes to Bar

6 Power Snatch, 6 TTB

9 Power Snatch, 9 TTB

12 Power Snatch, 12 TTB...etc...

Contine adding 3 repetitions to each movement until time is reached

Rx - 115/80

* UnLoaded will do Ball Slams

STRENGTH:

6x4 Back Squats, across *Approx 85%

CASHOUT:

10 Cal Row, 50 Double Unders

15 Cal Row, 75 Double Unders

20 Cal Row, 100 Double Unders

Rest total time it took to complete entire Cashout.  Repeat.  (Keep Rounds under 5 min)

 


WORKOUT OF THE DAY, SEPTEMBER 5TH 2016

September 4, 2016 | LAHAINA CROSSFIT

Some of our strong Lahaina CrossFit ladies out celebrating Alena's birthday this past weekend! Happy Birthday Alena!

STRENGTH: 

Back Squat

3x6 Across (Approx 80%)

WOD:

#Tiger Blood

3rds for time:

400m Run

10 Clean and Jerks (135/95lb)

CASHOUT:

4 sets of:

6 Weighted Pullups

6 Close Grip Bench Press


WORKOUT OF THE DAY, SEPTEMBER 6TH 2015

September 5, 2016 | LAHAINA CROSSFIT

WOD:

# row your boat

AMRAP 20:

15 Cal Row (Assault Bike 10/8 Cal)

15 Box Jump Overs (24/20)

15 KB Goblet Squats (70/53lbs)

STRENGTH:

Halting Squat Sntach

Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

**UnLoaded: 5rds -10 Ball Slams + :30 Hollow Body Hold

CASHOUT:

1-3 Giant Sets of:

30 Weighted Sit Ups (Rx+ GHD Sit Ups)
30 Glute Bridges (Rx+ Hip Extensions)
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.


WORKOUT OF THE DAY, SEPTEMBER 7TH 2016

September 7, 2016 | LAHAINA CROSSFIT

Keep up the great work LCF Ohana!  Today there is A LOT of barbell and LOTs going on.  We have 2 options for class today. The #clang and bang barbell WOD OR #gettin jiggy with it WOD listed below. If you are unfamiliar or newer to CrossFit no worries you can do #gettin jiggy with it WOD and get your sweat on!  There will be a lot of working from percentages, etc today so please be on time and be attentive regarding scaling. 

WOD:

#clang and bang wednesday

Squat Conditioning
For time*:
20 Back Squats, 155/105 (Appox 55% of 1RM)
20 Back Squat, 185/135 (Approx 65%)
20 Back Squats, 225/155 (Approx 75%)

Rest 1 min after completing each weight

Press Conditioning

For time*:
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 185/135
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

Clean Conditioning
For time*:
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

4.  Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.

Option B/Unloaded, 

WOD:

#gettin jiggy with it

20 Min AMRAP

10 Pushup

10 Ring Rows

10 KB Deadlifts

10 KB Swings

200m Run


WORKOUT OF THE DAY, SEPTEMBER 8TH 2016

September 7, 2016 | LAHAINA CROSSFIT

WOD:

#the aftermath

Every Minute on the Minute for 24 minutes:

Min 1: 20 Wall Balls (20/14lbs)

Min 2: 60 Double Unders (120 Singles)

Min 3: Waiter/Farmer Carry Down/Back 

Min 4: 200m Run


WORKOUT OF THE DAY, SEPTEMBER 8TH 2016

September 8, 2016 | LAHAINA CROSSFIT

WOD:

#diane

21-15-9

Dead Lifts (225/155lbs) **UnLoaded Double KB Deadlifts  (If not at Rx, use approx 65-70% of 1RM) 

Handstand Pushups **UnLoaded Hand Release Pushups

Rest up to 5 min, then..

#midline mash

21-15-9

Toes to Bar **UnLoaded Hanging Knee Raises
Row For Calories

CASHOUT:

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

Ring Dips **UnLoaded Bench Dips

Hollow Rocks (Rx+GHD Sit Ups)


WORKOUT OF THE DAY, SEPTEMBER 11TH 2016

September 11, 2016 | LAHAINA CROSSFIT

#NEVER FORGET


WORKOUT OF THE DAY, SEPTEMBER 12TH 2016

September 12, 2016 | LAHAINA CROSSFIT

STRENGTH:  (20 Minutes to complete both)

Clean 
5 sets of: 1 squat Clean + 2 Front Squats, climbing
 
Jerk
5 sets of:  2 Front Squats + 1 Split Jerk

UnLoaded will do:

8 rds ( every 2 minutes):

5 KB Deadlifts+5 KB Swings + 5 KB Goblet Squats + 5 KB Press + 10 Plank Taps


WOD: (20 Min Cap)

#wake up call

30 Power Snatches, 75/55 **UnLoaded will do Plate Ground to Overhead 

45 Bar Facing Burpees

60 Thrusters, 75/55

45 Bar Facing Burpees

30 Power Snatches, 75/55


WORKOUT OF THE DAY, SEPTEMBER 13TH 2016

September 12, 2016 | LAHAINA CROSSFIT

Scheduling Update:  The 6pm Oly Class for Thursdays is being cancelled for the time being.  We are looking at options that will work better with everyone's schedule. We will keep you posted. Mahalo!

WOD:

#KB Bonanza

5 RFT*:

15 unbroken Kettlebell Push Press, 53/35lbs

12 Unbroken Kettlebell Reverse Lunges, 53/35 (6/side)

9 Unbroken Kettlebell Dead Lifts, 53/35 -

*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

STRENGTH:

Back Squats 4x6, Across (Approx 85%)

CASHOUT:

Strength Accessory 

A.  1-4 sets x10 Weighted Glute Bridge (Rx+Glute Ham Raise)
B.  1-3x8 Back Rack Bulgarian Split Squats
C.  1-2x20 Good mornings


WORKOUT OF THE DAY, SEPTEMBER 14TH 2016

September 14, 2016 | LAHAINA CROSSFIT

WOD:

#Fortitude

EMOMx30

Odd: 15 Cal Row (10 Cal on AirDyne/Ski Erg)

Even: 15 Burpees

**Remember this WOD (just like ALL LCF WOD's) can be scaled to each and every athlete.  Don't cherry pick!... but rather come on in and take this WOD on head on with your fellow athletes.  

CASHOUT:

Up to 7rds of:

1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets

UnLoaded Scaled Cashout:

1-3 rds:

5 Ring Rows (1 second at top/1 second at botom) + 5 Dips (1 second at top/1 second at botom)


WORKOUT OF THE DAY, SEPTEMBER 15TH 2016

September 14, 2016 | LAHAINA CROSSFIT

The Ritz-Carlton, Kapalua will be hosting the 4th annual Wellness Weekend “E Malama Kou Kino,” which translates to “care for your body” in the native Hawaiian language, on September 15-18, 2016. Guests of the resort along with the local community are invited to take part in this three-day health and wellness experience to help balance the mind, body and spirit, while enjoying this exclusive resort on Maui’s pristine north shore.  Join Coach Janelle and Tom at 9am on the Beach House Lawn for a great WOD before your Aloha Friday! 

WOD:

#Popeye

4rds for time:

200m Farmers Carry (53/35lbs)

15 Toes to Bar

200m Run

15 Push Press (115/75lbs)

CASHOUT:

1-3 Rounds

20 Dracula Sit Ups

20 Grasshoppers (R/L=1)

20 Flutter Kicks (R/L=1)

10 Weighted Sit Ups *Choose weight

 


WORKOUT OF THE DAY, SEPTEMBER 16TH 2016

September 15, 2016 | LAHAINA CROSSFIT

The Ritz-Carlton, Kapalua will be hosting the 4th annual Wellness Weekend “E Malama Kou Kino,” which translates to “care for your body” in the native Hawaiian language, on September 15-18, 2016. Guests of the resort along with the local community are invited to take part in this three-day health and wellness experience to help balance the mind, body and spirit, while enjoying this exclusive resort on Maui’s pristine north shore.  Join Coach Janelle and Tom at 9am on the Beach House Lawn for a great WOD before your Aloha Friday! 

WOD:  (15 min Cap)

#Mexican Jumping Beans

For Time:

10-8-6-4-2 Squat Cleans (155/105lbs) Scale to Approx 55-60% of 1RM Squat Clean **  

100-80-60-40-20 Double unders (Singles)

Ex, 10 Squat Cleans, 100 DU, 8 Squat Cleans, 80 DU...

UnLoaded WOD:

10-8-6-4-2 KB Swings

10-8-6-4-2 KB Goblet Squats

100-80-60-40-20 Single Jump Ropes 

STRENGTH:

(20 minutes for both)

Front Squat 3x3 across, Approx 85-90%

Back Squat 3x3 across, Approx 85-90%

UnLoaded Strength:

Rowing 

500m Row Rest 1:1

400m Row Rest 1:1

300m Row Rest 1:1

200m Row Rest 1:1

100m Row

 


WORKOUT OF THE DAY, SEPTEMBER 19TH 2016

September 19, 2016 | LAHAINA CROSSFIT

WOD:

#Natick Hammer

30 – 20 – 10

Row for Calories (Sub Air Dyne or Ski Erg)

Deadlifts (185/135lbs) (Approx 50%)

Box Jumps (24/20)

STRENGTH:

4x6 Front Squats, Across (Approx 80-85%)

*UnLoaded will do:

5 Heavy Goblet Squats

10 Plank Taps (R/L=10

:30 Sec Plank

:30 Sec Superman 

Rest 1 min. Repeat for 6 rounds.


WORKOUT OF THE DAY, SEPTEMBER 20TH 2016

September 20, 2016 | LAHAINA CROSSFIT

Superman/Superwoman!!  Bunch of Super Hero's in class today!  Great way to start the week! 

WOD:

#Twister

Running Clock...

at the 0:00
3 rds
10 Power Snatch, 95/65**UnLoaded will do Plate Ground to Overhead

10 Bar Burpee

at the 10:00
2 rds
15 Power Snatch, 115/80
15 Bar facing Burpees

at the 20:00
1 rd
30 Power Snatch, 135/95
30 Bar Burpees

STRENGTH:

Squat Snatch, build up to a heavy load

UnLoaded will do:

:30 on, 1:00 off for Max Calories on Air Dyne in 12 minutes


WORKOUT OF THE DAY, SEPTEMBER 21ST 2016

September 21, 2016 | LAHAINA CROSSFIT

WOD:

**Scale Accordingly today, there will be many modifications for this! Please see entire post for options/modifications. Discuss with coach as needed as well.  

#DVB (Strict 45min Cap) For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:
10 wall-ball shots
4 Pullups/Ring Rows or 1 rope ascent

Run 800 meters with a 20-lb. MB

Then, 4 rounds of:
10 wall-ball shots
4 Pullups/Ring Rows or 1 rope ascent

Run 400 meters with a 20-lb. MB

Then, 2 rounds of:
10 wall-ball shots
4 Pullups/Ring Rows or 1 rope ascent

***If wanting to go individual but still need to scale, you can scale the run to half the distance and run will with ball for half of that distance and without for other half. 

Partner Option:

Team “DVB”

Teams of 2:
Run 1 Mile together with a single Medicine Ball (20/14) *Ball can be passed back and forth on the run

Into 8 Rounds: Split Reps accordingly
20 Wallballs (20/14), 10 Pullups or Ring Rows

Directly into…

Run 800m together with a single Medicine Ball (20/14)
Into 4 Rounds:
20 Wallballs (20/14), 10 Pullups or Ring Rows

Directly into…

Run 400m together with a single Medicine Ball (20/14)
Into 2 Rounds:
20 Wallballs (20/14), 10 Pullups or Ring Rows


WORKOUT OF THE DAY, SEPTEMBER 22ND 2016

September 22, 2016 | LAHAINA CROSSFIT

WOD:

#swing'n barbara

Five rounds, each for time of:

20 Kettlebell Swings (70/53lbs)

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

**Scale by cutting cutting reps in half to

10 Kettle Bell Swings

15 Push Ups 

20 Sit Ups

25 Squats 

And doing 2rds per each of the 5rds.

 


WORKOUT OF THE DAY, SEPTEMBER 24TH 2016

September 23, 2016 | LAHAINA CROSSFIT

WOD:

# perfect 10

5 Rounds: (15 min Cap)

10 Chest to Bar Pullups 

10 Power Cleans, 135/95

10 Front Sqauts, 135/95

10 Jerks, 135/95

*Same weight for all 3 barbell movements 

**BeachFit WOD:

5 Rounds:

10 Ring Rows

10 KB Swings

10 Goblet Squats

10 Goblet KB Presses

STRENGTH: (20 min to complete both)

Front Squat 3x3 across (approx 85-90%)

Back Squat 3x3 across

BeachFit Strength: (16 min EMOM)

Min 1: 10 Alternating Lunges (5R/5L) *Use DBs if desired

Min 2:  10 Alternating Dead Bugs (5 each side)

 

 


WORKOUT OF THE DAY, SEPTEMBER 26TH 2016

September 25, 2016 | LAHAINA CROSSFIT

Results happen at the end of your comfort zone!  Come on in and   workout with the most amazing fitness Ohana on the Westside! Make it a great week LCF!!

WOD:

#push it real good

12-10-8-6-4

24-20-16-12-8

Push Press (165/115lbs)  *BeachFit will do DB Push Press

Toes to Bar (Scale to Knees to Elbow or Dracula Sit Ups)

STRENGTH: (25 min)

5x5 Front Squats, Across (75% of 1RM)

5x3 Clean and Jerk (75% of 1RM)

**Beach Fit Strength WOD:

Every 2 minutes for 20 minutes:

5 Ring Rows

10 Pushups

15 Goblet Squats


WORKOUT OF THE DAY, SEPTEMBER 27TH 2016

September 26, 2016 | LAHAINA CROSSFIT

WOD:

#fiveminutes

With a running clock...

AMRAP 5:

21 Cal Row (300m Run)

21 DL (95/65) *BEACHFIT will do KB Deadlifts

Rest 5:00

AMRAP 5:

15 Cal Row (200m Run)

15 FS (95/65) *BEACHFIT will do KB Goblet or Front Squats

Rest 5:00

AMRAP 5:

9 Cal Row (100m Run)

9 Thrusters (95/65) *BEACHFIT will do KB Goblet Thrusters

CASHOUT:

1-3 Rounds of:

30 Dead Bugs (Rx+GHDSU)

1 minute Front Rack KB Hold

 


WORKOUT OF THE DAY, SEPTEMBER 28TH 2016

September 27, 2016 | LAHAINA CROSSFIT

WOD:

#open test

AMRAP 20:

50 Wall Balls (20/14lbs)
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle Ups

CASHOUT:

Stamina Conditioning

EMOMx10

Odd: 10 OHS, 95/65
Even: 10 C2B Pull ups

BEACHFIT WOD:

AMRAP 20

50 Wall Balls (20/14lbs)
50 Double Unders
40 Box Jumps
40 Ab Mat Sit Ups
30 Ring Rows
30 Burpees
20 KB Swings 
20 Pushups 
10 Dips


WORKOUT OF THE DAY, SEPTEMBER 29TH 2016

September 29, 2016 | LAHAINA CROSSFIT

WOD:

#matter of time

Every minute on the minute for 24 minutes:

Min 1: 200m Run

Min 2: 10 Alternating Front Rack Barbell Lunges (135/95lbs) 

Min 3: :30 sec Plank (Rx+GHD Hollow Body Hold)

Min 4: 5 Hang Power Cleans + 10 Hand Release Pushups

CASHOUT:

Bench Press 5x5, across approx 70-75%

 

 

 


WORKOUT OF THE DAY, SEPTEMBER 30TH 2016

September 29, 2016 | LAHAINA CROSSFIT

CrossFit State of Mind will be hosting Westside Wodraiser this Saturday, October 1st. All proceeds will benefit families of Kaua'ula Valley affected by the recent flash floods here on Maui.

Due to our drop in guests that frequently vistit us on Saturdays,  we will be open for our regular 8am Saturday CrossFit class at LCF AND we will be excepting donations to be taken down to State of Mind after our class or you can head on over to join the Wodraiser if it fits your schedule. They will be running heats every 30 minutes.  If you have any questions please contact Tom/Janelle. Mahalo! 

WOD:

#freaky friday

21-15-9

Overhead Squat (115/80) (Scale to Back or Front Squats)

HSPU **Scale to Inverted box pushups/inverted pushups or strict db press

500m Row (400m Run or Ski Erg)

STRENGTH: (15 minutes)

Power Clean

5x3 at 75% of 1RM

BEACHFIT STRENGTH OPTION:

Every minute for 12 minutes:

Min 1: 6 KB Deadlifts, 6 KB Swings, 6 KB Goblet Squats

Min 2: 15sec Fire Hydrant Reach (R), 15 sec Fire Hydrant Reach (L)

CASHOUT:

Done with Ring/Bar Muscle, Chest to Bar, Pullup, or Ring Row

If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest

If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest