WORKOUT OF THE DAY, OCTOBER 2ND 2017
October 1, 2017 | LAHAINA CROSSFIT
STRENGTH:
Back Squat
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%
Rest 2:00 between each set of squats
BeachFit will do:
AMRAP 12
5 HR Pushups
10 Plank Taps (Each Side)
20 Air Squats (BeachFit+ 10 Weighted Lunges per leg)
100m Run
WOD:
#hangman
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row (28/20 Assault Bike or 4000m Run)
Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh.
WORKOUT OF THE DAY, OCTOBER 3RD 2017
October 3, 2017 | LAHAINA CROSSFIT
WOD:
#handbag
For time:
50/35 Calorie Assault Bike (60/42 Cal Row)
100 Double-Unders (200 Single Unders)
800m Weighted Run (50/35)
100 Double-Unders (200 Single Unders
50/35 Calorie Assault Bike (60/42 Cal Row)
CASHOUT/MIDLINE:
Accumulate 1:30-3:00 in an L-Sit
Every break: 10 Russian KB Swings + :30 Front Rack Hold with 2 KBs
Rx +3 D-Ball Cleans + 30 Second D-Ball Hold (150/100)
WORKOUT OF THE DAY, OCTOBER 4TH 2017
October 4, 2017 | LAHAINA CROSSFIT
WOD:
#hump day fun
AMRAP 15:
15 Toes to Bar (Scale to Hanging Knee Raise or Ab Mat Sit Ups)
12 Alternating Front Rack Reverse Lunges (95/65lbs) Rx+115/75lbs DB Option 50/35lbs (6 per leg)
9 Clean and Jerks (95/65lbs) Rx+115/75lbs DB Option 50/35lbs
BeachFit will do:
AMRAP 15
15 Ab Mat Sit Ups
12 KB Lunges
9 Plate Ground to Overhead
CASHOUT:
#gymnasty
3-5 x 12 Unbroken Chest to Bar Pull-Ups/Pullups or Ring Rows
3-5 x 12 Push Ups *Options - Knees/Hand Release/Plyo
Pull Set, Push Up Set
Rest as needed between sets
WORKOUT OF THE DAY, OCTOBER 5TH 2017
October 5, 2017 | LAHAINA CROSSFIT
WOD:
#cruise
EMOM 24
Min 1: 10 Thrusters (75/55) Rx+ 95/65 **These should be unbroken every round and relativly quick
Min 2: 200m Run (Scale to 100m Run)
Min 3: 8 Burpee Box Jump Overs (20/14lbs)
Min 4: :35 Sec Plank
CASHOUT:
Fun with Foam Roller
WORKOUT OF THE DAY, OCTOBER 6TH 2017
October 5, 2017 | LAHAINA CROSSFIT
STRENGTH:
Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%
**If you have yet to determine your 1RM, we will work up to a 5 Rep Max.
BeachFit will do:
EMOM 12
Min 1: 12 Ab Mat Sit Ups + 12 Grasshoppers or Mountain Climbers
Min 2: 8 Goblet Squats + 8 Bench Dips (BeachFit+ KB Skull Crusher)
WOD:
#friend zone
Teams of 2:
AMRAP 20:
9 Calorie Assault Bike (12 Cal Row)
9 Burpees
9 Kettlebell Swings (70/53)
*Partners complete full rounds. 1 working and 1 resting. Looking to work for approx 1:30 sec. Scale accordingly.
WORKOUT OF THE DAY, OCTOBER 11TH 2017
October 9, 2017 | LAHAINA CROSSFIT
STRENGTH:
Back Squat
2 Rounds:
7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%
Rest 2:00 between each set of squats
WOD:
Fight Gone Bad
3 Rounds for Max Reps, resting 1:00 after 5th station.
1:00 Wallballs (20/14lbs)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20)
1:00 Push Press (75/55)
1:00 Calorie Row
WORKOUT OF THE DAY, OCTOBER 11TH 2017
October 10, 2017 | LAHAINA CROSSFIT
Gotta love the Maui sky!
STRENGTH: (15 min)
Deadlift
Build to a Heavy Set of 5
BeachFit will do 12 AMRAP of "Cindy"
5 Pullups or Ring Rows (*BeachFit plus Chest to Bar Pullups)
10 Pushups (*BeachFit plus Plyo Pushups)
15 Air Squats (*BeachFit plus Jumping Goblet Squats)
WOD:
#flat tire
EMOM 15
Min 1: 10 *Deadlifts (185/135lbs) (Rx+225/155 and 15 Reps)
Min 2: 20 Ab Mat Sit-Ups (Rx+ 15 GHD Sit Ups)
Min 3: Max Calorie Bike or Row
The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh.
CASHOUT:
Accumulate 75 Weighted Glute Bridges (35/25) or Barbell Good Mornings (45/35lbs) Rx+ Weighted Hip Extensions
WORKOUT OF THE DAY, OCTBER 11TH 2017
October 10, 2017 | LAHAINA CROSSFIT
WOD:
Freedom Sauce
*Scale to Front Squats/Goblet Squats if needed
AMRAP 3
21 Overhead Squats (75/55) (Rx+95/65)
21 Burpee Over the Bar
Max Shuttle Sprint
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65) (Rx+115/75)
18 Burpee Over the Bar
Max Shuttle Sprint
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80) (Rx+135/95)
15 Burpee Over the Bar
Max Shuttle Sprint
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95) (Rx+155/105)
12 Burpee Over the Bar
Max Shuttle Sprint
WORKOUT OF THE DAY, OCTOBER 12TH 2017
October 12, 2017 | LAHAINA CROSSFIT
WOD:
#thirsty thursday
EMOM 20
Min 1: 200m Run (Scale to 100m Run)
Min 2: 10 Hang Power Cleans (155/105lbs) Rx+165/115lbs **BeachFit will do 20 KB Swings
Min 3: Tabata Air Squats (:20 sec on, 10 sec off for 2 rounds) Goal is 10-15 per 20 sec
Min 4: 12 Toes to Bar (Scale to Hanging Knee Raise or
CASHOUT:
2-4 rds
10 Ring Rows (Rx+ Single Arm Row)
20 Banded Pull Aparts
10 Barbell Curls
WORKOUT OF THE DAY, OCTOBER 13TH 2017
October 12, 2017 | LAHAINA CROSSFIT
Save the Date. Saturday November 12th at 8am...Muscles and Mimosas! Check out the Facebook Event page and stay tuned for more details.
STRENGTH:
Front Squats
6 Sets of 2:
Sets 1 & 2 – 80%
Sets 3 & 4 – 85%
Sets 5 & 6 – 90%
*If you don't know your 1 Rep Max, build up to a heavy triple.
BeachFit will do:
EMOM 12
Min 1: 6-12 Burpees
Min 2: 10 KB Goblet Lunges(5leg) + 8 KB Hammer Curls
Min 3: :30 Plank
WOD: (13 min cap)
#double or nothing
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95) (Rx+165/110lbs)
CASHOUT:
Farmer Carry 200m
10 Pushups
Front Rack Carry 100m
10 Pushups
WORKOUT OF THE DAY, OCTOBER 14TH 2017
October 15, 2017 | LAHAINA CROSSFIT
LCF Ohana and Friends - Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods. There is a 15 spot minimum so please sign up now so they can plan accordingly.
Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.
The Rx Method @ Lahaina Crossfit
Saturday, Oct 21 2017, 11:00 AM - 1:30 PM
219 Kupuohi St #101, Lahaina , HI 96761
https://rxdoubleunderclinics.webconnex.com/LC
Any other questions please let us know!
WOD:
#100 proof
Teams of 3, 1 Teammate working at a time:
100 Cal Assault Bike
100 Box Over Jumps (24/20)
100 Thrusters (95/65lbs)
100 Chest to Bar Pullups
100 Thrusters
100 Box Over Jumps
100 Cal Assault Bike
WORKOUT OF THE DAY, OCTOBER 16TH 2017
October 15, 2017 | LAHAINA CROSSFIT
LCF Ohana and Friends - Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods. There is a 15 spot minimum so please sign up now so they can plan accordingly.
Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.
The Rx Method @ Lahaina Crossfit
Saturday, Oct 21 2017, 11:00 AM - 1:00 PM
219 Kupuohi St #101, Lahaina , HI 96761
https://rxdoubleunderclinics.webconnex.com/LC
Any other questions please let us know!
STRENGTH: (15 min)
Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats
BeachFit will do:
5 KB Swings, 5 Goblet Squats 100m Run, 10 KB Swings, 10 Goblet Squats 100m...continue in this fashion for 12 min
WOD: (10 min)
For Time:
#Isabel
30 Power Snatches (135/95)
Rest as needed....then,
BeachFit will do:
60 Plate Ground to Overhead (45/35lbs)
*4 Burpees every minute, starting at 3..2..1
Conditioning (Bike, Row or Ski Erg for Total Cal)
*partner up
1-3 Rounds:
:30 on / :30 off
1:00 on / 1:00 off
1:30 on / :30 off
WORKOUT OF THE DAY, OCTOBER 17TH 2017
October 17, 2017 | LAHAINA CROSSFIT
LCF Ohana and Friends - Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods. There is a 15 spot minimum so please sign up now so they can plan accordingly.
Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.
Clinic Only: $50.00
Rope: $35.00
The Rx Method @ Lahaina Crossfit
Saturday, Oct 21 2017, 11:00 AM - 1:00 PM
219 Kupuohi St #101, Lahaina , HI 96761
https://rxdoubleunderclinics.webconnex.com/LC
Any other questions please let us know!
STRENGTH:
Run Conditioning
On the Minute x 10
200 Meter Run (Scale to 150m or 100m)
Slowest 200m is your "score"
WOD:
#lead foot
AMRAP 4:
27/20 Calorie Row (20/15 Assault Bike)
27 Burpees
27 Pull-ups (Rx+Chest to Bar)
rest 4 minutes
AMRAP 4:
21/15 Calorie Row (15/10 Assault Bike)
21 Burpees
21 Toes to Bar (Scale to Hanging Knee Raise or Dead Bugs)
rest 4 minutes
AMRAP 4:
15/10 Calorie Row (10/7 Assault Bike)
15 Burpees
15 Pull-ups (Scale to Ring Rows)
CASHOUT:
1-2 Rounds
15 Hollow Rocks
20 Weighted Glute Bridge
25 Flutter Kicks
30 Banded Good Mornings
WORKOUT OF THE DAY, OCTOBER 18TH 2017
October 18, 2017 | LAHAINA CROSSFIT
LCF Ohana and Friends - Dave Newman (Owner Rx Smart Gear) and his team will be on island this weekend and they have offered LCF a clinic spot for their sought after jump rope methods. There is a 15 spot minimum so please sign up now so they can plan accordingly.
Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.
Clinic Only: $50.00
Rope: $35.00
The Rx Method @ Lahaina Crossfit
Saturday, Oct 21 2017, 11:00 AM - 1:00 PM
219 Kupuohi St #101, Lahaina , HI 96761
https://rxdoubleunderclinics.webconnex.com/LC
Any other questions please let us know!
WOD:
#four wheeler (15 min Cap)
2 Rounds:
400m Run
21/15 Calorie Bike/Row
12 Squat Cleans (115/105) (Rx+135/95lbs) *BeachFit will do 12 KB Deadlifts + 12 KB Swings
Rest as needed (up to 5 min) then..
1-2 Rounds For Time:
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
300 Meter Farmer Carry
120 Double Unders (240 Singles)
WORKOUT OF THE DAY, OCTOBER 19TH 2017
October 19, 2017 | LAHAINA CROSSFIT
WOD:
#Ball Hogs
AMRAP 20:
(At the 10:00 stop and complete 40 (Total) Weighted Ab Mat Sit Ups with Ball, pass back and forth. Pick up in AMRAP where left off)
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row/Bike
Next round is 6’s, then 9’s, then 12's etc…
Partners complete full rounds
CASHOUT:
Bench Press
10-8-6-4-6-8-10
WORKOUT OF THE DAY, OCTOBER 20TH 2017
October 19, 2017 | LAHAINA CROSSFIT
There is still time to sign up...
LCF Ohana and Friends - Dave Newman (Owner Rx Smart Gear) and his team will be on island this weekend and they have offered LCF a clinic spot for their sought after jump rope methods. There is a 15 spot minimum so please sign up now so they can plan accordingly.
Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.
Clinic Only: $50.00
Rope (picked up at clinic) additional: $35.00
The Rx Method @ Lahaina Crossfit
Saturday, Oct 21 2017, 11:00 AM - 1:00 PM
219 Kupuohi St #101, Lahaina , HI 96761
https://rxdoubleunderclinics.webconnex.com/LC
Any other questions please let us know!
STRENGTH:
Deadlift
On the Minute x 7
3 Deadlifts
Build each set
WOD:
#dead ahead
4 Rounds For Time:
21 Deadlifts (135/95) *BeachFit will Double KB Deadlifts
15 Box Jump Overs (24/20)
9 Push Jerks (135/95) *BeachFit will do Burpees
WORKOUT OF THE DAY, OCTOBER 21ST 2017
October 22, 2017 | LAHAINA CROSSFIT
WOD:
#partner rock the boat
30min AMRAP
(1 partner is always working while one is resting)
400m Run (Each partner will run a 200m Sprint)
500m Row (Each partner will Row 250m) **If Assault Bike, Each Partner will bike 15/10)
6 Rounds of Cindy: (Each partner will complete a full round before rotating. Total of 3 Rounds of Cindy Each)
5 Pullups
10 Pushups
15 Air Squats
WORKOUT OF THE DAY, OCTOBER 24TH 2017
October 24, 2017 | LAHAINA CROSSFIT
STRENGTH:
Run Conditioning
On the 2:30 x 6
Shuttle Sprint
10 – 20 – 30 + 100 Meter Sprint
Run 10 meters and back, 20 meters and back, 30 meters and back, followed by a 100 meter sprint.
WOD:
#kelen helly (25 min Cap)
For Time:
400 Meter Run
30 Wall Balls (20/14) RX+30/20
30 Box Jumps (24/20) Rx+ Box Jump Overs
400 Meter Run
21 Kettlebell Swings (53/35) RX+70/53lbs
12 Pull-Ups Rx+Chest to Bar Pullups
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
400 Meter Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
WORKOUT OF THE DAY, OCTOBER 25TH 2017
October 25, 2017 | LAHAINA CROSSFIT
STRENGTH:
Since we didn't get to do our shuttle sprints due to the weather we will do them today!
Run Conditioning
On the 2:30 x 6
Shuttle Sprint
10 – 20 – 30 + 100 Meter Sprint
Run 10 meters and back, 20 meters and back, 30 meters and back, followed by a 100 meter sprint.
WOD:
#old school
AMRAP 15
9 Deadlifts (155/105lbs)
12 Pushups
15 Alternating Lunges
CASHOUT:
midline
1 Round
200m Kettlebell Front Rack Carry (53’s/35’s)
200m Farmer Carry
200m Sled Push (bodyweight)
WORKOUT OF THE DAY, OCTOBER 26TH 2017
October 26, 2017 | LAHAINA CROSSFIT
WOD:
#Annie Got Wrecked
100 Double Unders
50 AbMat Sit-ups
200m Run (Sub 200m Row or 20/15 Cal Bike)
80 Double Unders
40 AbMat Sit-ups
200m Run
60 Double Unders
30 AbMat Sit-ups
200m Run
40 Double Unders
20 AbMat Sit-ups
200m Run
20 Double Unders
10 AbMat Sit-ups
200m Run
*If no double unders, sub 2:1 singles
Rest up to 5 min after finish, then complete....
CASHOUT:
#thirsty thursday burn
burpees and hollow rocks/hold
EMOM 6
:30 to complete 5-10 Burpees, :30 Hollow Rock/Hold
(Ex: 0-:30 complete your burpees, :30-:60 complete hollow rock/hold. Find a burpee number that get's you done in about :20sec)
WORKOUT OF THE DAY, OCTOBER 27TH 2017
October 26, 2017 | LAHAINA CROSSFIT
STRENGTH:
Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%
BeachFit will do:
EMOM 12
Min 1: 100m Run
Min 2: 10 KB Goblet Lunges (5leg) + 8 KB Hammer Curls
Min 3: :30 Plank
WOD:
#saved by the bell remix
For Time:
5 Rounds:
21 Thrusters (45/35lb bar)
15/12 Calorie Row (Cal Bike or 150m Run)
12 Plate Ground to Overhead (45/25lbs) Rx+50/35 Alternating DB Snatch
CASHOUT:
#midline
1-3 Sets
:20s L-Sit
:30s Wall-Facing Handstand Hold
:40s Double-KB Static Squat (choose KB Load that allows good form)
Rest as needed between sets.
WORKOUT OF THE DAY, OCTOBER 29TH 2017
October 29, 2017 | LAHAINA CROSSFIT
STRENGTH:
Back Squats
2 Rounds:
3 Reps @ 84%
2 Reps @ 88%
1 Rep @ 92%
BeachFit will do:
3 KB Swings, 3 Goblet Squats 10/8 Cal Bike, 6 KB Swings, 6 Goblet 10/8 Cal Bike...continue in this fashion for 12 min adding 3 reps to each round.
WODS:
#Hopped Up+
AMRAP 10
3 Thrusters (95/65), 3 Lateral Burpees
6 Thrusters (95/65), 6 Lateral Burpees
9 Thrusters (95/65), 9 Lateral Burpees
Add 3 Repetitions per round.
WORKOUT OF THE DAY, OCTOBER 31ST 2017
October 31, 2017 | LAHAINA CROSSFIT
STRENGTH:
2 Rounds:
100m Run, Rest 1:1
200m Run, Rest 1:1
300m Run, Rest 1:1
Rest 90 seconds between rounds
WOD:
#criss cross
AMRAP 15:
30 Double Unders (60 Singles or :30 sec of Dub attempt)
15 Power Cleans (115/80) Rx+135/95lbs *BeachFit KB Swings
30 Double Unders
15 Toes to Bar
CASHOUT:
#midline
1-3 Rounds for Quality:
4 One Arm Ring Rows (side)
8 Incline Pushups (Rx+Ring Pushups)
12 Calorie Row/Ski Erg