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, NOVEMBER 1ST 2017

November 1, 2017 | LAHAINA CROSSFIT

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)


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


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