WORKOUT OF THE DAY, FEBRUARY 2ND 2017

February 1, 2017 | LAHAINA CROSSFIT

WOD:

#cool it now

EMOM 24

Min 1: 6 Toes to Bar + 6 Overhead Squats (95/65lbs) *Scale to front squats 

Min 2: Farmer Carry Down and Back Front on Gym (70/53lbs)

Min 3: 6 Toes to Bar + 6 Thruster (95/65lbs) *Scale to Wall Ball

Min 4: 6 Bent Over Barbell Row  (95/65lbs)+ 6 Barbell Curls (Yes..Curls)

**Remember with EMOM's, we are pushing for approx 35-40 work each minute.  Do not turn into an AMRAP. 

BeachFit will do:

EMOM 24

Min 1: 10 Sit Ups + 10 KB Goblet Squats 

Min 2: KB Farmer Carry Down and Back 

Min 3: 10 DeadBugs (R/L=2) + 6 Wall Balls

Min 4: 10 KB Bent Over Rows

CASHOUT:

3rds

10 Barbell Sit Ups (Rx+25 GHD Sit Ups)

10 Grasshoppers (R/L=1)

 


WORKOUT OF THE DAY, FEBRUARY 3RD 2017

February 2, 2017 | LAHAINA CROSSFIT

Coach Leah getting the troops ready for battle.  

Starting today Fri 2/4, we will now be offering a 10:15-11AM Friday Yoga Class with Jenna C. This is included in all of your unlimited memberships! We hope to see you there! We are looking to add more Yoga to our schedule so please let us know what you think. 

Jenna has been practicing yoga for 15 years. Inspired by the opportunity to impart empowering positivity and introspection through teaching yoga, she is fulfilling her dream of sharing the magic that happens when we connect our mind and body through breath. In deepening her own yoga practice, she was introduced to Fluid Yoga by Kevan Gale, and received her RYT 200 hr. certification with Stil Studio. Additionally Jenna holds a certification for a restorative practice called SPA Yoga. 

STRENGTH:

Front Squat

60%/2
70%/2
75%/2
80%/2
(85%/2)2

BeachFit will do:

12 Min AMRAP

10 Goblet Squats

10 KB Swings

10/8 Cal AirDyne

WOD:

#poison

2 Rounds:

21 Alternating Overhead Lunges (95/65lbs)

21 C2B Pull-ups

21 Power Snatch (95/65lbs) 

21 Over-the-Bar Burpees

BeachFit will do:

2 Rounds:

21 Alternating Overhead Plate Lunges 

21 Ring Rows 

21 Plate Ground to Overhead

21 Over-the-Bar Burpees

CASHOUT:

10-9-8-7-6-5-4-3-2-1 Ring Dips
10m Bear Walk (Rx+Handstand Walk between sets)
 

 


WORKOUT OF THE DAY,FEBRUARY 4TH 2017

February 3, 2017 | LAHAINA CROSSFIT

COME ON IN AND CHECK US OUT!  YOUR MIND AND BODY WON'T REGRET IT! 


WORKOUT OF THE DAY, FEBRUARY 6TH 2017

February 5, 2017 | LAHAINA CROSSFIT

Looking to join our Lahaina CrossFit Ohana?  Come on in and check us out.  First session is on us! Lahaina CrossFit's BEACHFIT is a great way to introduce you to Lahaina CrossFit.  Make it a great week! 

STRENGTH: 

Front Squat (16 min)

60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

BeachFit will do:

13 Min AMRAP

10 Alternating KB Lunges (5/leg)

10 DeadBugs 

Driveway Run

WOD:

#opening day (16 min Cap)

For time: 

21-15-9: 

Wall Balls (20/14lbs) (Rx+30/20lbs)

Chest to Bar Pullups (Rx+Bar Muscle Ups) *BeachFit Ring Rows

Thrusters (95/65lbs)  *BeachFit KB Thruster

Box Jump-Overs (24/20")

MIDLINE CASHOUT:

2rds

15 Weighted Glute Bridge - (Rx+Hip Extensions on GHD) *Choose weight
1 min KB Front Rack Hold 

OPTIONAL OLY WORK:

Snatch

60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1

 


WORKOUT OF THE DAY, FEBRUARY 7TH 2017

February 7, 2017 | LAHAINA CROSSFIT

WOD:

#dead end

AMRAP 3:
21 Deadlifts (155/105lbs) (Approx 45% 1RM)
21 Over-the-Erg Burpees 
Max Cal Row/Bike or Ski Erg in time remaining

Rest 3:00

AMRAP 3:
18 Deadlifts (185/135lbs) (Approx 50% 1RM)
18 Over-the-Erg Burpees
Max Cal Row/Bike or Ski Erg in time remaining

Rest 3:00

AMRAP 3:
15 Deadlifts (225/155lbs) (Approx 60% 1RM)
15 Over-the-Erg Burpees 
Max Cal Row/Bike or Ski Erg in time remaining

Rest 3:00

AMRAP 3:
12 Deadlifts (275/185#) 
12 Over-the-Erg Burpees
Max Cal Row/Bike or Ski Erg in time remaining

**BeachFit will do Double KB Deadlifts going up in weight each AMRAP**

At the 27 min Mark...then

EMOMx10:

Odd: 50 Double-unders

Even: 12 Kipping HSPU (Scale to Inverted Pushups or Seated DB Press)


WORKOUT OF THE DAY, FEBRUARY 8TH 2017

February 7, 2017 | LAHAINA CROSSFIT

"Ohana means FAMILY.  Family means no one gets left behind or forgotten" Come and join our amazing LCF Ohana.  

STRENGTH:

Back Squat (16 min)

60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)3

BeachFit Strength will do:

Every 1:30 for 12 minutes complete, the following..

10 DB Push Press

10 DB Goblet Squat

10 Ab Mat Sit Ups

WOD:

#don't be cruel

AMRAP 18:

80 Wallballs (20/14lbs)

60(0)m Run

40 Plate Ground to Overhead (45/25lbs)

20 Overhead Squats  (135/95lbs)

10 Ring Muscle Up

BeachFit/Scaled WOD:

AMRAP 18:

80 Wallballs (20/14lbs)

60(0)m Run

40 Plate Ground to Overhead (45/25lbs)

20 Front Squats or Goblet Squats

10 Pullup/Ring Row

10 Ring Dip or Bench Dip

OPTIONAL OLY:

Clean & Jerk

60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
80%/1
85%/1
95%/1

 


WORKOUT OF THE DAY, FEBRUARY 9TH 2017

February 8, 2017 | LAHAINA CROSSFIT

Feel like working out by the beach with the best view around? Come check out BeachFit at the Westin Resort and Spa at 7am on Thursday mornings. 

WOD: (17 min Cap)

#the next episode

For time:

30-25-20-15

Kettle Bell Swings (70/53lbs)

Kettle Bell Goblet Front Lunges (R/L=2) *Scale to no weight

Ab Mat Sit Ups (Rx+Toes to Bar/Knee Raises or weighted Ab Mat)

Double Unders (2x Singles)

**After each round complete 10 Sprints (5 down and backs) 

Ex: 30 Swings, 30 KB Lunges, 30 Ab Mat Sit Ups, 30 Double Unders and 5 Down and Back Sprints

CASHOUT:

Bench Press 3x8

Single Arm DB or KB Row 3x8 (8 per side)

 


WORKOUT OF THE DAY, FEBRUARY 10TH 2017

February 9, 2017 | LAHAINA CROSSFIT

Don't forget we are now offering a 10:15-11AM Friday Yoga Class with Jenna C. This is included in all of your unlimited memberships! We hope to see you there! We are looking to add more Yoga to our schedule so please let us know what you think. 

STRENGTH:

Back Squat

60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

BeachFit Strength Option:

Every 2 minutes for 14 minutes

5 Ring Rows + 7 PushUps + 9 Squats + Driveway Sprint (Rx+ Goblet Squats instead of Air Squats)

WOD:

#bottoms up

Ascending Ladder for 10 Minutes:

3 Clean & Jerk (135/95lbs)
3 Over-the-Bar Burpees 
6 Clean & Jerk (135/95lbs)
6 Over-the-Bar Burpees 
9 Clean & Jerk (135/95lbs)
9 Over-the-Bar Burpees 
… and so on, until time expires.

CASHOUT:

Gymnastics Conditioning

5x12 Unbroken Kipping HSPU (Scale to Inverted Pushups or Seated DB Press
Rest as needed

OPTIONAL OLY WORK:

Snatch

60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

Clean & Jerk

60%/2+1
70%/2+1
75%/2+1
80%/2+1
85%/1
90%1
95%/1

 


WORKOUT OF THE DAY, FEBRUARY 12TH 2017

February 12, 2017 | LAHAINA CROSSFIT

Are you ready? The 2017 Reebok CrossFit Open registration is OPEN!  To learn more about the Open, click HERE. Just like last year we will be doing our LCF Open workouts on Friday evenings from 5-7pm. More information to follow. 

STRENGTH: (15 min)

Front Squat 

Work up to a Heavy Single, then 85% of HS; 90% of HS

Heavy Single -  When the program calls for a heavy single, it should be a heavy single for the day. You should take single attempts up to what is a heavy single attempt for the day & limit yourself to 2 or 3 attempts at the heavier weights. 

BeachFit Strength will do:

EMOM for 12 min

Min 1: 10 Alternating Lunges (weighted if desired)

Min 2:  :30 sec Plank

WOD:

#snake bite

For time: (10 min Cap)

21-15-9:

Squat Snatch (95/65) *Scale to Power Snatch/Clean Jerk
CTB Pull-Ups *Scale to Pullups/Rows

BeachFit will do:

21-15-9

Plate Ground to Overhead (45/35)

Ring Rows

Rest till 13:00 min, then...

EMOMx12:

Odd:   12/10 Calorie Bike or Row (Rx+15/12cal)
Even:  15 AbMat Sit Ups (Rx+GHD Sit Ups)

*Working for approx :40ish seconds, scale numbers accordingly 

OPTIONAL OLY AND GYMNASTICS CONDITIONING:

Snatch - heavy single, then 85% of HS; 90% of HS

Muscle Ups
5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets


WORKOUT OF THE DAY, FEBRUARY 14TH 2017

February 14, 2017 | LAHAINA CROSSFIT

Happy Valentines Day!  Make it a great day! 

WOD:

#run forrest run

Running conditioning (Can row if needed) (20 min)

3 sets of: 5x200m, :20 rest

Rest 1:00 between sets

#Black and Blue (15 min Cap)

5rds for time:

10 Power Cleans (135/95lbs)

10 Bar-Facing Burpees

BeachFit WOD:

5rds for time:

15 KB Swings (HAP)

10 Burpees

CASHOUT:

Gymnastics Conditioning

2 to 5 sets x15 Kipping HSPU/Inverted HSPU/Seated DB Press
Rest 1:00 between sets
 
OPTIONAL BARBELL CONDITIONING:

EMOMx8:  

Odd: 4 Snatches (155/105#)
Even: 7 Overhead Squats (155/105#)
  


WORKOUT OF THE DAY, FEBRUARY 15TH 2017

February 15, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Back Squat

Build to a Heavy Single, then

1@85% of Heavy Single
1@90% of Heavy Single

BeachFit will do:

Row 1200m 

Everyminute get off and do 3 Burpees. Have fun with this! 

WOD:

#thunderdome

13 Min AMRAP

30 Double Unders (Scale to 60 Singles)

10 Deadlifts (135/95lbs) Rx+155/105lbs (BeachFit Double KB Deadlift)

30 Double Unders

10 Front Squats (135/95lbs) Rx+155/105lbs (BeachFit Goblet Squats)

:30 Plank 

ACCESSORY CASHOUT:

1-3rds

10 DB or KB Row (per side)

15 Strict DB Press

20 Banded Pullaparts

OPTIONAL OLY WORK:

Clean and Jerk

Heavy Single

85% of Heavy Single
90% of Heavy Single

 


WORKOUT OF THE DAY, FEBRUARY 16TH 2017

February 15, 2017 | LAHAINA CROSSFIT

Some of the afternoon crew after their Ab Mat par-tay!  

WOD:

#24

EMOM FOR 24 MIN:

MIN 1: 10 (5 Down and Back) Shuttle Sprints *Approx :40-45 sec

MIN 2:  12/10 Cal Bike or Ski Erg

MIN 3: 15 Kettle Bell Swings 70/53lbs  (Rx+20)

MIN 4: 1 Round of "Cindy". 1 Round of Cindy is 5 Pullups + 10 Pushups + 15 Air Squats  **Scale to 5 Rows + 7 Pushups + 9 Squats if needed. 

CASHOUT:

2-4rds:

5 Strict C2B
5 C2B
5 Bar Muscle Up

Rest 1:00 between rounds

Scaled Version

4 Palm Facing Rows (1 second count at top)

4 Elbows High (1 (second cound at top)

4 Underhand Palms Ups (1 second at top)

4 Dips


WORKOUT OF THE DAY, FEBRUARY 17TH 2017

February 16, 2017 | LAHAINA CROSSFIT

Happy Aloha Friday! Cheers to another amazing week and an even greater weekend!

STRENGTH:

Front Squat

60%/2
70%/2
75%/2
80%x2
(85%x2)3

BeachFit will do 12 min AMRAP:

Min 1 : 5 Heavy Goblet Squats + 12 Plank Taps (R/L=2)

Min 2:  :25 Sec Superman Hold

WOD:

#salt and peppah

AMRAP 18:

30 Push Jerks (115/80lbs) BeachFit will do DB Press

30 Box Jump (24/20")

30 Cal Row (Sub 400m Run)

30 Toes to Bar (Scale to Hanging knee raise or Ab Mat Sit ups)

OPTIONAL OLY CASHOUT:

Snatch - Heavy Single

Clean & Jerk - Heavy Single

 




WORKOUT OF THE DAY, FEBRUARY 20TH 2017

February 19, 2017 | LAHAINA CROSSFIT

Are you signed up and ready? The 2017 Reebok CrossFit Open registration is OPEN!  To learn more about the Open and to sign up, click HERE. Anyone who guesses the exact WOD will win a FREE MONTH at LCF!

We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 5 weeks.

We will run Friday night lights from 5-7PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.

Sign ups will be on Facebook as soon as the WOD is released and we set heat times.

We will more than likely add an option on Saturdays from 8:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time.

If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym, and of course we will provide judging at Friday Night Lights!

Here's to a great season! Best of luck everyone!

During Friday night lights this week, we will be contributing to and accepting donations for the amazing little boy, Trucker Dukes, who is fighting childhood cancer. To learn more, please visit http://www.teamtrucker.org. We know that there isn't any WOD that is as tough as this little guy and we want to support him and his family in anyway we can. #teamtrucker

 

STRENGTH:  (20 Min for both)

Power Snatch
60%/2
65%/2
70%/2

Back Squat
3 sets of 3@65%

BeachFit Strength 15 min AMRAP:

10 Plate Ground to Overhead

10 Squats with Plate

Run to Drive

:30 sec Plank

WOD:

#Jackie (13 min Cap)

For Time:

1,000m Row  or 800m Run

50 thrusters (45/35lbs) *BeachFit -Wall Balls or DB Thrusters

30 Pull-ups  *BeachFit - Ring Rows

Rx+ Jackie

50 Cal Row

35 Thrusters (95/65lbs)

20 Bar Muscle Ups

CASHOUT:

Gymnastics Conditioning

4x9 Dips (1 second pause at top/1 sec pause at bottom)

Rx+Muscle-ups

 


WORKOUT OF THE DAY, FEBRUARY 21ST 2017

February 20, 2017 | LAHAINA CROSSFIT

Are you signed up and ready? The 2017 Reebok CrossFit Open registration is OPEN!  To learn more about the Open and to sign up, click HERE. Anyone who guesses the exact WOD will win a FREE MONTH at LCF!

We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 5 weeks.

We will run Friday night lights from 5-7PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.

Sign ups will be on Facebook as soon as the WOD is released and we set heat times.

We will more than likely add an option on Saturdays from 8:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time.

If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym, and of course we will provide judging at Friday Night Lights!

Here's to a great season! Best of luck everyone!

Row/Run/Erg/Bike Conditioning (18min)

3 sets of: 5x200m, :20 rest
Rest 1:00 between sets

This is prescribed as Row but if you Rowed last week then choose the run/erg option. 

Barbell Conditioning:

EMOMx9: 

Min 1:  5 Snatches (115/75lbs) Rx+135/95lbs
Min 2:  5 Snatches  (115/75lbs) Rx+135/95lbs
Min 3:  Rest
Min 4:  5 Snatches (115/75lbs) Rx+135/95lbs
Min 5:  Rest
Min 6:  9 Clean and Jerks (115/75lbs) Rx+135/95lbs
Min 7:  9 Clean and Jerks (115/75lbs) Rx+135/95lbs
Min 8:  Rest
Min 9:  9 Clean and Jerks (115/75lbs) Rx+135/95lbs

**Ideally we are using the same load for our Snatches and Clean and Jerks.  Prescribed is Squat Snatches but Power is ok too.  Coaches will help you decide weight to use. 

BeachFit Strength will do:

EMOMx9: 

Min 1:  10 Ball Slams
Min 2:  10 Ball Slams
Min 3:  Rest
Min 4:  10 Ball Slams
Min 5:  Rest
Min 6: 12 KB Swings
Min 7:  12 KB Swings
Min 8:  Rest
Min 9:  12 KB Swings

WOD: (10 min Cap)

#Diane

21-15-9

Deadlift (225/155lbs)
Handstand Pushups (scale to Inverted HSPU/Seated DB Press)

BeachFit will do:

21-15-9

Double KB Deadlifts

Hand Release Pushups


WORKOUT OF THE DAY, FEBRUARY 22ND 2017

February 21, 2017 | LAHAINA CROSSFIT

Are you signed up and ready? The 2017 Reebok CrossFit Open registration is OPEN!  To learn more about the Open and to sign up, click HERE. Anyone who guesses the exact WOD will win a FREE MONTH at LCF!

We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 5 weeks.

We will run Friday night lights from 5-7PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.

Sign ups will be on Facebook as soon as the WOD is released and we set heat times.

We will more than likely add an option on Saturdays from 8:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time.

If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym, and of course we will provide judging at Friday Night Lights!

Here's to a great season! Best of luck everyone!

STRENGTH:  (20 min)

Power Clean & Power Jerk
60%/2
65%/2
70%/2

Front Squat
(65%/3)3

BeachFit Strength:

EMOM 16

Min 1: 10 Ab Mat Sit Ups

Min 2:  5-10 Double KB Front Rack Squats

WOD:

#front line (18min Cap)

3 Rounds:

400 Meter Run or Row

21 Hang Power Cleans (115/80lbs)

18 Step-Back Lunges (115/80lbs)

15 Over-the-Bar Burpees

Beach Fit WOD:

3 Rounds:

400 Meter Run or Row

21 Kettle Bell Tators (or DB Hang Power Cleans)

18 Step-Back Lunges with Kettle Bell in Front Rack

15 Over-the-KB Burpees

 


WORKOUT OF THE DAY, FEBRUARY 23RD 2017

February 22, 2017 | LAHAINA CROSSFIT

Are you signed up and ready? The 2017 Reebok CrossFit Open registration is OPEN!  To learn more about the Open and to sign up, click HERE. Anyone who guesses the exact WOD will win a FREE MONTH at LCF!

We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 5 weeks.

We will run Friday night lights from 5-7PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.

Sign ups will be on Facebook as soon as the WOD is released and we set heat times.

We will more than likely add an option on Saturdays from 8:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time.

If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym, and of course we will provide judging at Friday Night Lights!

Here's to a great season! Best of luck everyone!

WOD:

#calm before the storm

EMOM for 24 MIN:

Min 1: 10 Push Press (135/95lbs) BeachFit will do Push Balls or DB Push Press

Min 2: 15 Box Jump Overs (24/20in)

Min 3: 15 KB Swings (70/53lbs)

Min 4: :40 Sec Plank (Rx+ :20 plank + 10 Toes To Bar)

CASHOUT:

3-5rds

10 Hollow Rocks

10 Deadbugs (5 each side)

10 Tuck Ups

10 sec Hollow Hold


WORKOUT OF THE DAY, FEBRUARY 24TH 2017

February 23, 2017 | LAHAINA CROSSFIT

Are you signed up and ready? The 2017 Reebok CrossFit Open registration is OPEN!  To learn more about the Open and to sign up, click HERE. Anyone who guesses the exact WOD will win a FREE MONTH at LCF!

We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 5 weeks.

We will run Friday night lights from 5-7PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.

Sign ups will be on Facebook as soon as possible after the WOD is released and we set heat times. 17.1 is tricky with the amount of DB's we have so please be patient and understand we will do all we can to make it as smooth as possible.

We will more than likely add an option on Saturdays from 8:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time.

If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym, and of course we will provide judging at Friday Night Lights!

Here's to a great season! Best of luck everyone!

WOD:

#17.1

For time:

(20 min time cap)

10 dumbbell snatches (50/35lbs)

15 burpee box jump-overs (24/20in)

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb dumbbell and 24-in. box

**If all DB's are being used during class we will do Plate Ground to Overhead (Rx 45lb Male/25lb Female)

 


WORKOUT OF THE DAY, FEBRUARY 27TH 2017

February 26, 2017 | LAHAINA CROSSFIT

Congrats to ALL of those who joined us for Friday Night Lights.  For many of this was your first experience at the CrossFit Open. Everyone stepped out of their comfort zone and gave it their all. All of us Coaches at Lahaina CrossFit are super proud. 

We will be doing 17.1 today (Monday) at 10am during Open Gym for those of you needing to get it done or those of you looking for some redemption on a second attempt. 

WOD:

#Cindy 

AMRAP 20:

5 Pullups

10 Pushups

15 Air Squats

BeachFit will do:

5 Ring Rows 

10 Pushups

15 Air Squats

CASHOUT:

3 Rounds
1:00 Front Rack KB Hold 
:20 L-Sit

 

 


WORKOUT OF THE DAY, FEBRUARY 28TH 2017

February 28, 2017 | LAHAINA CROSSFIT

How some of us felt after CrossFit Open WOD 17.1! 

STRENGTH: (18 min)

3x8 Strict Press @ 60% of 1 RM

3x3 Pausing Front Squat @ 60% or 1RM ("1 Mississippi Count")

WOD:

#feels so good

EMOM 18

Odd: 15/12 Cal Bike, Row, Erg or (200m Run if big class size)

Even: 30 Sit-ups (Rx+15 GHD Sit Ups)

CASHOUT:

5x15 Strict Handstand Pushups

(If strict handstand pushups are not developed, do Inverted HSPU or seated db press


WORKOUT OF THE DAY, MARCH 1ST 2017

February 28, 2017 | LAHAINA CROSSFIT

STRENGTH: (20 min for both)

Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

Front Squat
(75%/3)3

BeachFit Strenght will do:

15 min AMRAP

7 KB Deadlifts

7 KB Swings

7 KB Goblet Squats

7 KB Press Overhead

Driveway Run

WOD:

#baller

AMRAP 6:  

42 Double-unders
30 Wallballs (20/14lbs)
18 T2B (Scale to Deadbugs if no T2B)

Rest 5 mins

AMRAP 6:  
21 Double-unders
15 Wallballs (20/14lbs)
9 T2B

OPTIONAL GYMNASTICS CASHOUT:

3 RFT:
12 Strict Chest to Bar
12 Chest to Bar
12 Bar MU
Rest 1:00 between rounds