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. 

STRENGTH:

Deadlifts

6×3

Climbing in weight

BeachFit will do:

100m Farmer Carry

100m Run

:30sec Plank

15 Good AM's

WOD:

#deadsprint

AMRAP 15:

10 Deadlifts (225/155lbs)  *If not Rx, use approx 55% of 1RM

15/12 Calorie Row/Bike  *Sub 200m Run

20 Wallballs (20/14lbs)

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)

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

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. 

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

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

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

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

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

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.

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

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.

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

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

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

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

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)

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

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

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

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

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)

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)

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)

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.

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.

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