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 1ST 2017

November 30, 2017 | LAHAINA CROSSFIT

STRENGTH:

Hang Cleans

EMOM for 5 Min

6 Hang Squat Cleans + 4 Hand Release Push Ups

5 Hang Squat Cleans + 6 Hand Release Push Ups

4 Hang Squat Cleans + 8 Hand Release Push Ups

3 Hang Squat Cleans + 10 Hand Release Push Ups

2 Hang Squat Cleans + 12 Hand Release Push Ups

*Rx 135/95lbs

BeachFit Will do:

10 Goblet Squats + 4 Hand Release Push Ups

10 Goblet Squats + 6 Hand Release Push Ups

10 Goblet Squats + 8 Hand Release Push Ups

10 Goblet Squats + 10 Hand Release Push Ups

10 Goblet Squats + 12 Hand Release Push Ups

WOD:

#free bird

Teams of 3

AMRAP 20:

10 Plate Ground to Overhead (45/35lbs) Rx+ 7 Alternating Dumbbell Snatches 

10/7 Calorie Row

7 Burpees over Barbell

*Full rounds, then switch.

 


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. 


WORKOUT OF THE DAY, DECEMBER 14TH 2017

December 14, 2017 | LAHAINA CROSSFIT

One stop Holiday shopping at Lahaina CrossFit!

BeachFit for Thursday 12/14 is cancelled. (Bunch of rain/wind in forecast)

 

WOD:

#beat box

EMOM 24

Min 1: 10 Deadlifts (225/155lbs) Rx+ 245/165  **If not at Rx weight use approx  55% of 1RM   *** BeachFit will do Double KB Deadlifts

Min 2:  15/10 Cal Bike or Row

Min 3:  15 Box Jumps (24/20)

Min 4:   20 Ab Mat Sit-ups Rx+GHD Sit Up

CASHOUT:

 #gunz

2-4 Rounds

10 Dips (Ring, Matador or bench)

10 Barbell Curls

 


WORKOUT OF THE DAY, DECEMBER 15TH 2017

December 14, 2017 | LAHAINA CROSSFIT

Happy Aloha Friday!

STRENGTH:

Thruster

On the Minute x 10

15 Double Unders + 1 Squat Clean Thruster

*Increase weight each min

BeachFit will do:

On the Minute x 10

15 Double Unders (15 Singles) + 10 Squats + 5 Pushups (10 Plank Taps)

WOD:

#under the lights

AMRAP 8: 

3 Thrusters (95/65lbs)  *BeachFit will do Wall Balls

3 Toes to Bar (Scale to Hanging Knee Raise)

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

At the 12:00..

Run an 1200m OR

On the Minute x 8 (2 Rounds)

Minute 1 – 18/14 Calorie Row
Minute 2 – 15/12 Calorie Row
Minute 3 – 12/9 Calorie Row
Minute 4 – Rest


WORKOUT OF THE DAY, DECEMBER 18TH 2017

December 17, 2017 | LAHAINA CROSSFIT

Don't forget,  Lauren C.  (DPT) will be onsite tomorrow morning from 6:45am to 9:30 providing 15 min PT Sessions for 25.00.  Come chat with Lauren and get your recovery on before or after your class.

STRENGTH:

#Complex

Every 1:30 x 6 Sets:

Hang Power Clean     (Rx+ Hang Power Snatch)
Front Squat    (Rx+Overhead Squat)
Hang Squat Clean    (Rx+ Hang Squat Snatch)

BeachFit will do:

Every 1:30 x 6 Sets:

10 KB Deadlifts

10 KB Swings

10 KB Goblet Squats

10 V-Ups

WOD:

#water wings

AMRAP 20:

27/21 Calorie Row or 20/15 Cal Bike

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)  *BeachFit will do 15 Plate Ground to Overhead

 


WORKOUT OF THE DAY, DECEMBER 19TH 2017

December 19, 2017 | LAHAINA CROSSFIT

STRENGTH:

#running  (15 Min)

2 Rounds:

100m Run / :30 rest
200m Run / 1:00 rest
400m Run / 1:30 rest

WOD:

#nickel and dime

AMRAP 5

21-15-9
Kettlebell Swings (70/53lbs)
Front Squat (135/95)  Rx+155/105

15-10-5
Calorie Bike or Row

Rest 5:00

AMRAP 5

21-15-9
Kettlebell Swings (70/53lbs)
Front Squat (115/80)  Rx+135/95

15-10-5
Calorie Bike or Row

CASHOUT:

Alternating On the Minute x 8
Odd – 18/15 Calorie Row
Even – Max Strict Handstand Push-ups in :40 Seconds

 


WORKOUT OF THE DAY, DECEMBER 20TH 2017

December 20, 2017 | LAHAINA CROSSFIT

STRENGTH:

#clean and jerks

On the Minute x 5

5 Touch and Go Power Clean and Jerks

BeachFit will do:

On the Minute x 5

7/5 Cal Bike + 5-10 Hand Release Pushups

WOD:

#double decker

AMRAP 15:

15 Power Snatches (75/55) *BeachFit will do Plate Ground to Overhead

30 Double Unders *Scale to 60 Single Unders

15 Wall Balls (20/24)

30 Double Unders

CASHOUT:

 #Midline

1-2 Rounds:

50 AbMat Sit-Ups
20 Plate Good Mornings


WORKOUT OF THE DAY, DECEMBER 21ST 2017

December 20, 2017 | LAHAINA CROSSFIT

WOD:

#running barbara

For Time - 45 Min Cap

20 Pullups  (Scale to Ring Rows)

30 Pushups (Scale to Pushups on Knees - full range of motion

40 Ab Mat Sit Ups

50 Air Squats

500m Run (400m +100m Run)

20 Pullups

30 Pushups

40 Ab Mat Sit Ups

50 Air Squats

400m Run

20 Pullups

30 Pushups

40 Ab Mat Sit Ups

50 Air Squats

300m Run

20 Pullups

30 Pushups

40 Ab Mat Sit Ups

50 Air Squats

200m Run

20 Pullups

30 Pushups

40 Ab Mat Sit Ups

50 Air Squats

100m Run

**Pullups and Pushups can be switched in the order to accomadate bigger class size. 

**Cut reps in half (10, 15, 20, 25 for 2rds)  and run if needed

 


WORKOUT OF THE DAY, DECEMBER 22ND 2017

December 21, 2017 | LAHAINA CROSSFIT

STRENGTH:  (15 min)

Front Squats

3 sets of 7  *Approx 70% of 1RM

BeachFit will do:

10 min AMRAP

5 KB Squat Jump

5 KB Goblet Squat

10 Plank Taps 

:30 sec Bike

WOD:

#difficult DT  (20 Min Cap)

5rds for time:

15 Bar Facing Burpees

12 Deadlifts (155/105lbs)

9 Hang Power Cleans

6 Push Jerks

BeachFit will do:

15 Burpees 

12 Suitcase Deadlifts (6 side)

9 KB Power Clean 

6 KB Push Press each side

 


WORKOUT OF THE DAY, DECEMBER 23RD 2017

December 23, 2017 | LAHIANA CROSSFIT

Happy Holidays from all of us at LCF!! 

WOD:

#take off

Teams of 3

For Time:

100/70 Calorie Row

100 Dumbbell Snatches (50/35) *Substitue Plate Ground to Overhead 45/35lbs

100 Lateral Barbell Burpees

100 Thrusters (115/80)

100 Lateral Barbell Burpees

100 Dumbbell Snatches (50/35)

100/70 Calorie Row


WORKOUT OF THE DAY, DECEMBER 25TH 2017

December 25, 2017 | LAHAINA CROSSFIT

MERRY CHRISTMAS FROM ALL OF US AT LAHAINA CROSSFIT!  HOPE YOU ALL HAD A WONDERFUL DAY WITH FAMILY AND FRIENDS!  MUCH LOVE,  COACHES DALENA, ELI, JANELLE, NATE, NERI, SANDY, AND TOM

WOD:

150 Burpees for time!  3..2..1..Go!!


WORKOUT OF THE DAY, DECEMBER 26TH 2017

December 25, 2017 | LAHAINA CROSSFIT

Time to get back at it!!  

WOD:

#First Degree

3 Rounds:

30 Wallballs (20/14)

30 Hang Power Cleans (75/55)  (Rx+ Deadlift Sumo High Pull) **BeachFit will do KB Swings

30 Box Jumps (24/20) 

30 Push Presses (75/55) **BeachFit will do KB Push Press

30/21 Calorie Row  (20/15 Cal Bike and Ski Erg)

CASHOUT:

#Midline

2-4 Sets

10 V-Ups 

15 Good Mornings (95/65)


WORKOUT OF THE DAY, DECEMBER 27TH 2017

December 26, 2017 | LAHAINA CROSSFIT

Join us Saturday, January 13th from 8-10am for our 2nd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with complimentary Mimosas and Kambucha)  Proceeds are going to Maui Humane Society and special raffle prize donated by Maui Brew Company!  See you all there!

STRENGTH:  (15 min) 

3-Position Squat Clean (High Hang, Knee, Floor)

Build to a Heavy Complex

If you know your 1 Rep Clean, then use the following percentages

1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

BeachFit will do:

12 Min AMRAP

1 KB Dead

1 KB Clean 

1 KB Squat Clean

Driveway Run

*Add 1 rep each round, 2 KB Dead, 2 KB Clean, 2 KB Squat Clean..

 

WOD:

#close shave

3 Rounds:

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

12 Barbell Facing Burpees

9 Squat Cleans (135/95)  *KB Squat Clean

CASHOUT:

Handstand Pushups

2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds

**If not doing handstand pushups use dumbbells and strict press.  Hold for "1 Mississippi" at shoulders before pressing up. 

 


WORKOUT OF THE DAY, DECEMBER 28TH 2017

December 27, 2017 | LAHAINA CROSSFIT

WOD:

#road rash

30-25-20-15-10

Calorie Bike, Row, Erg   *if running desired 600m, 500m, 400m 300m, 200m

Russian Kettlebell Swings (70/53lbs)

Kettlebell Goblet Lunges 

Hollow Rocks or Deadbugs

CASHOUT:

#boulder shoulder

2-3 Sets, 
8 x Unilateral KB Presses from a Kneeling Position (each side) 
30 Grasshoppers  *Scale to mountain climbers

 


WORKOUT OF THE DAY, DECEMBER 29TH 2017

December 28, 2017 | LAHAINA CROSSFIT

Be sure to join us Tuesdays and Thursdays at 7am for BeachFit at the Westin!  

STRENGTH: (15 min)

Deadlifts

Build up to a Heavy Set of 3 

BeachFit will do:

1200m Row

Every 200m, stop and do 10 Squats and 10 Good mornings holding plate - 25/15lbs. Start with the squats and good mornings. 

WOD:

#smooth criminal

AMRAP 15:

60 Double Unders  (Scale to 120 singles)

30 Wallballs (20/14)

15 Deadlifts (245/165lbs)  *If not at Rx, scale to approx 55-60% of 1 Rep max   **BeachFit will do 8 KB Suitcase Deadlift per side

CASHOUT:

#midline

1-3 Sets

1:00 Double KB Front Rack Hold (Rx+D-Ball Hold 150/100lbs)

 

 


WORKOUT OF THE DAY, DECEMBER 30TH 2017

December 30, 2017 | LAHAINA CROSSFIT

Have a Safe and Happy New Year!  (We will see you all Tuesday for regular class schedule)

WOD:

#Any Minute

Teams of 4:

On the Minute x 30 (6 Rounds)

Station 1: 1 Round of “Cindy”

Station 2: 10 Hang Power Cleans (135/95lbs)

Station 3: 12/10 Cal Row or Bike  (200m Run if no bike or row)

Station 4: Max Burpees

Station 5: Rest

How many Burpees can your team get! 

1 Round of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats. Score is Total Bike Calories.

Ex: Teammate 1 on Cindy, Teammate 2 on Hang Cleans, Teammate 3 on Row, Teammate 4 Max Burpees,  at the minute each member will rotate to the next Station.