WORKOUT OF THE DAY, DECEMBER 2ND 2017

December 2, 2017 | LAHAINA CROSSFIT

WOD:

#Saturday Night Fever

For Time:   Teams of 2

100 Burpees (Sets of 10)

50 Thrusters (95/65lbs)

800m Run Together

50 Thrusters (95/65lbs)

50 Burpees over partner holding a plank

25 Thrusters

400m Farmer Carry (53/35lbs)  (1 Carry and 1 Run - Break up as needed)

25 Thrusters

 

 


WORKOUT OF THE DAY, DECEMBER 4TH 2017

December 3, 2017 | LAHAINA CROSSFIT

STRENGTH:

On the Minute x 6:

5 Back Squats – 74%

BeachFit will do:

12 min AMRAP

100m Run 2 KB Deadlifts, 2 KB Squats, 100m Run 4 KB Deadlifts, 4 KB Squats, 100m 6 KB Deadlifts, 6 KB Squats....etc

WOD:

#four thirty

AMRAP 20:

30 KB Swings  Rx+ Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30/21 Calorie Row or  (21/15 Assault Bike)

30 Toes to Bar * Scale to Hanging Knee Raises or DeadBugs 

CASHOUT:

Straight Bar Curls 3 sets of 10 

(Narrow Grip, Wide Grip, Choose)

 


WORKOUT OF THE DAY, DECEMBER 6TH 2017

December 5, 2017 | LAHAINA CROSSFIT

STRENGTH:

#barbell cycling

Every :90 Seconds x 5

On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean

From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

BeachFit will do:

EMOM 12:

5 Ring Rows

10 Wall Balls

WOD:

#sky hook

3rds for time:  (15 min Cap)

20 Hang Power Clean (95/65lbs) Rx +115/75lbs

20 Front Squats

20 Push Press

BeachFit will do:

3rds for time:

20 Hand to Hand KB Swings

20 Goblet Lunges

20 Push Up + Plank Tap  (BeachFit plus Single Arm KB Press- 10 side)

200m Run


WORKOUT OF THE DAY, DECEMBER 7TH 2017

December 6, 2017 | LAHAINA CROSSFIT

WOD:

#Switch Gears

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (70/53lbs)

Bike Cal or Row Cal 

Ab Mat Sit-Ups

10m Shuttle Sprints  (10m = 30ft)

**In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on.  Depending on class size, athletes can choose to start with which exercise they wish. 

Rest as needed, then warm up your bench press and proceed to..

CASHOUT: 

#Bruh

12 Min AMRAP

10 Bench Press (135/95lbs) *Pick weight you can do for 10 reps. If want to go heavier feel free

10 1 Arm Ring Rows (5 arm)

*Buddy up, Partner 1 complete full round, Partner 2 then completes full round

 

 


WORKOUT OF THE DAY, DECEMBER 8TH 2017

December 8, 2017 | LAHAINA CROSSFIT

STRENGTH:

Deadlift (12 Min)

4 Sets of 15:

Unbroken Deadlifts (225/155)

**If not at the Rx weight, we are looking to use approx 50-55% of your 1 Rep Max. Aiming for last few reps to be "tough" but doable. 

Rest as little as needed between rounds. 

BeachFit will do:

10 min AMRAP

10 KB Suitcase Deadlift each side

20/15 Cal Assault Bike

:30 sec Plank

WOD:  (15 min Cap)

#heartbreak kid

3 Rounds:

10 Front Squats (155/105lbs) (Rx+185/135lbs)

20 Chest to Bar Pull-Ups *Scale to Pullups or Ring Rows

50 Double Unders *Scale to 150 Single Unders

BeachFit will do:

3 Rounds:

10 Double KB Front Squats 

20 Ring Rows or Jumping Chest to Bar Pullups

50 Double Unders *Scale to 150 Single Unders


WORKOUT OF THE DAY, DECEMBER 8TH 2017

December 8, 2017 | LAHAINA CROSSFIT

STRENGTH:

Deadlift (12 Min)

4 Sets of 15:

Unbroken Deadlifts (225/155)

**If not at the Rx weight, we are looking to use approx 50-55% of your 1 Rep Max. Aiming for last few reps to be "tough" but doable. 

Rest as little as needed between rounds. 

BeachFit will do:

10 min AMRAP

10 KB Suitcase Deadlift each side

20/15 Cal Assault Bike

:30 sec Plank

WOD:  (15 min Cap)

#heartbreak kid

3 Rounds:

10 Front Squats (155/105lbs) (Rx+185/135lbs)

20 Chest to Bar Pull-Ups *Scale to Pullups or Ring Rows

50 Double Unders *Scale to 150 Single Unders

BeachFit will do:

3 Rounds:

10 Double KB Front Squats 

20 Ring Rows or Jumping Chest to Bar Pullups

50 Double Unders *Scale to 150 Single Unders


WORKOUT OF THE DAY, DECEMBER 11TH 2017

December 10, 2017 | LAHAINA CROSSFIT

Cheers to another great weekend!

STRENGTH:

Back Squat 

On the Minute X 5

5 Back Squats at 76%

BeachFit will do:

10 min AMRAP

5 Cal Assault Bike,  2 KB Goblet Squats, 2 KB Hammer Curls, 5 Cal Bike, 4 KB Goblet Squats, 4 KB Hammer Curls...

WOD:

#burn rubber (23 min Cap)

For Time:

1200m Run

150 Double Unders (300 Singles)

50/35 Calorie Assault Bike or Calorie Row

150 Double Unders (300 Singles)

1200m Run

CASHOUT:

#midline

1-2 Rounds

10 Dead Bugs

20 Ab Mat Sit Ups

:30 Superman or 30 Hip Extension on GHD

40 Flutter Kicks (R/L=1)

50 Banded Good AMs

:60 Sec Plank

 


WORKOUT OF THE DAY, DECEMBER 12TH 2017

December 12, 2017 | LAHAINA CROSSFIT

This is why you get up early to WOD at LCF! Amazing!

STRENGTH:

On the Minute x 12

Odd Minutes – 200 Meter Run

Even Minutes – 5 Power Cleans (155/105lbs) Rx+ 3 Dball Cleans  *BeachFit will do 10 Plate Ground to Overhead

WOD:

#out and over

For Time:  (17 min Cap)

20 Power Cleans (115/80)  *BeachFit 30 KB Swings

20 Barbell-Facing Burpees (Rx+Burpee Box Jump Overs)

20 Front Squats (115/80)  *BeachFit 30 Goblet Squats

20 Barbell-Facing Burpees (Rx+ Burpee Box Jump Overs)

20 Squat Cleans (115/80) *BeachFit 30 Goblet Lunges

CASHOUT:

Strict Handstand Push-ups 

18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups

*Cut numbers in half if needed. 

*Complete sets of  9,8,7,6,5 of Strict Press if desired

 


WORKOUT OF THE DAY, DECEMBER 13TH 2017

December 12, 2017 | LAHAINA CROSSFIT

WOD:

#wiped clean

5 Rounds On the 4:00

30 Air Squats

20/15 Calorie Row, 200m Run, 14/10 Assault Bike or 14/10 Ski Erg

7 Clean and Jerks (135/95) (Rx+ 155/105lbs)

*BeachFit will do 5 KB Clean and Jerk per side

CASHOUT:

Barbell Reverse Lunge

2 x 20 (Total Steps)

*Do one warm up set to establish weight and then 2 working sets.