WORKOUT OF THE DAY, MARCH 2ND 2017

March 1, 2017 | LAHAINA CROSSFIT

What will 17.2 be?

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 4 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 shortly after 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 via email or facebook.

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:

#skills pay the bills

EMOM 16:

Min 1: 7 Deadlifts + 7 Hang Cleans (135/95lbs) (Rx+155/105lbs) *BeachFit will do 15 Plate Ground To Overhead 

Min 2: 15/12 Cal Row

Min 3: 15 Box Jumps (24/20)

Min 4:  15 Burpees

As with all EMOM's be sure to scale accordingly and work for approximately 40 seconds give or take.  Don't be afraid to push it. Use your first round(s) to establish YOUR number and try to keep throughout the EMOM.

CASHOUT:

3-5rds

10 Hollow Rocks

10 Deadbugs (5 each side)

10 Tuck Ups

10 sec Hollow Hold

10 Grasshoppers (R/L=2)

 


WORKOUT OF THE DAY, MARCH 3RD 2017

March 2, 2017 | LAHAINA CROSSFIT

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 4 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 shortly after the WOD is released later in the evening and we will 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 via email or facebook.

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:

#17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. Front Rack weighted walking lunge (50/35lbs) (135/95lbs)
16 Toes-to-bars
8 DB Power cleans (50/35lbs) (135/95lbs)

Then, 2 rounds of:

 50-ft. Front Rack weighted walking lunge(50/35lbs) (135/95lbs)
 16 Bar muscle-ups 
 8 DB Power clean (50/35lbs) (135/95lbs)

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

**Due to class size some athletes may choose to use a barbell as opposed to Dumbbells.  (Rx 135/95lbs)

**Due to class size athletes can do 24 (12 per leg) Stationary Alternating Lunges 

BeachFit will do:

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

24 Alternating Front Rack Lung
16 Hang Knee Raises/Ab Mat Sit ups
8 Plate Ground to Overhead

Then, 2 rounds of:

 24 Alternating Front Rack Lung
 16 Pullups or Ring Rows 
 8 Plate Ground to Overhead 

 


WORKOUT OF THE DAY,MARCH 6TH 2017

March 5, 2017 | LAHAINA CROSSFIT

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 3 weeks.

We will run Friday night lights from 5-6:30PM. 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 shortly after the WOD is released later in the evening and we will set heat times.

We have added an option on Saturdays from 9:00-9:30AM 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 via email or facebook.

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 (which is preferred), and of course we will provide judging at Friday Night Lights!

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

STRENGTH: (12 min)

Back Squat 

3 sets of 3 at 80% of 1RM

BeachFit Strength will do:

EMOM 10:

Min 1 : 10/8 Cal AirDyne

Min 2:  10 KB Goblet Lunges (5per leg)

WOD:

#Hacksaw

AMRAP 12:

Ascending Ladder…

3 Kettlebell Swings (53/35#)
3 Goblet Squats (53/35#)
3 Burpees
6 Kettlebell Swings (53/35#)
6 Goblet Squats (53/35#)
6 Burpees
… and so on, until time expires.

CASHOUT:

3 Super Sets of:

20 Meb Ball Sit Ups (Rx +GHDSU (20/14lbs)
20 Weighted Glute Bridge (Rx+ GHD Back Extension)

OPTIONAL OLY WORK:

Snatch Pull

(85%/4)4

Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)2

 

 


WORKOUT OF THE DAY,MARCH 7TH 2017

March 7, 2017 | LAHAINA CROSSFIT

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 3 weeks.

We will run Friday night lights from 5-6:30PM. 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 shortly after the WOD is released later in the evening and we will set heat times. If you do not see the Facebook post, feel free to message us or show up. 

We have added an option on Saturdays from 9:00-9:30AM 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 via email or facebook.

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 (which is preferred), and of course we will provide judging at Friday Night Lights!

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

RUN CONDITIONING: (20 min)

3 sets of: (4x300m, :20 rest)

1 minute rest between sets

WOD:

#Overload (20 min)

3 Rounds:

80 Double-unders

40 Calorie Row (600m Run)

20 Handstand Pushups (Scale to Strict DB Press 35/20lbs or Hand Release Pushups)


WORKOUT OF THE DAY, MARCH 8TH 2017

March 8, 2017 | LAHAINA CROSSFIT

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 3 weeks.

We will run Friday night lights from 5-6:30PM. 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 shortly after the WOD is released later in the evening and we will set heat times. If you do not see the Facebook post, feel free to message us or show up. 

We have added an option on Saturdays from 9:00-9:30AM 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 via email or facebook.

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 (which is preferred), and of course we will provide judging at Friday Night Lights!

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

STRENGTH: (15 min)

Front Squat
(80%/3)3

BeachFit will do:

10 Min AMRAP

12 KB Deadlifts

9 KB Swings

6 KB Overhead Press

200m Run

WOD:

#bullseye

EMOMx20:

Min 1 - 15 Sumo Deadlift High Pulls (75/55lbs) Scale/BeachFit KB High Pulls

Min 2 - 15 Wallballs (20/14lbs)

Min 3 - 15/12 Cal Assault Bike or 15 Burpees

Min 4 - 25ft Handstand Walk or 30 Plank Taps (R/L=2)

OPTIONAL OLY WORK:

Clean & Jerk
60%/2
65%/2
70%/2
75%/2
(80%/2)2


WORKOUT OF THE DAY, MARCH 9TH 2017

March 8, 2017 | LAHAINA CROSSFIT

What will 17.3 be???

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 3 weeks.

We will run Friday night lights from 5-6:30PM. 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 shortly after the WOD is released later in the evening and we will set heat times. If you do not see the Facebook post, feel free to message us or show up. 

We have added an option on Saturdays from 9:00-9:30AM 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 via email or facebook.

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 (which is preferred), and of course we will provide judging at Friday Night Lights!

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

WOD:

#jack

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Spealler 14 rounds + 5 PP,

20 min AMRAP:

10 Push Press (115/75lbs)

10 KB Swing (70/53lbs) *This Hero WOD is prescribed American but do what you are proficient at*

10 Box Jumps (24/20in)

BeachFit will do:

20 Min AMRAP

10 DB Push Press

10 KB Swings

10 Box Jumps/Step Ups/Lunges (5 per leg)

CASHOUT:

1-4rds

12 Barbell Sit Ups

:30 Sec Plank


WORKOUT OF THE DAY, MARCH 10TH 2017

March 9, 2017 | LAHAINA CROSSFIT

Here we go athletes! We will run heats of 6 (3 guys and 3 girls) every "25" minutes...we will start sooner if the entire heat finishes before the 24 minute mark...so be ready to go!

Available Heat Times:
Friday AM: 10:00, 10:"25", 10:"50" (NO YOGA today)
Friday PM: 5:00, 5:"25", 5:"50, last heat 6:"15"
Sat AM: 9:00, 9:"25", 9:"50"
Mon AM 10:00, 10:"25", 10:"50"

Visitors you are more than welcome to join us!
Please contact us ahead of time as well as fill out your online waiver and pre-purchase your day pass (http://www.lahainacrossfit.com/rates) to help expedite the drop-in process.

Mahalo and Good Luck!

WOD:

#17.3

WORKOUT 17.3

Rx’d (Ages 16-54)

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

This is the Rx version of the WOD.  For class purposes we will scale according to EACH ATHLETE.  We will scale to Power Snatch with weights going up after every 3 rounds and Pullups/Ring Rows as needed. 

BeachFit (No Barbell Option) - If you are new(er) to CrossFit and not familiar with the Barbell we ask that you choose this option to help keep class moving and athletes safe. 

3rds of:

6 Pullups or Ring Rows

6 Plate Ground to Overhead

6 Lunges per Leg (Plate Overhead/Holding or no weight)

300m Run

Then, 3rds of 

7 Ring Rows

7 Plate Ground to Overhead

7 Lunges per Leg (Plate Overhead/Holding or no weight)

300m Run

Then, 3rds of 

8 Ring Rows

8 Plate Ground to Overhead

8 Lunges per Leg (Plate Overhead/ Holding or no weight)

300m Run

CASHOUT:

100 Ab Mat Sit Ups

 


WORKOUT OF THE DAY, MARCH 13TH 2017

March 13, 2017 | LAHAINA CROSSFIT

Here's to another amazing week!

Reminder - 17.3 can be done during our 10am Open Gym. 

STRENGTH: (15 min) 

Back Squat

3 sets of 4 @80%

BeachFit Strength will do:

EMOM 12

Min 1:  10/8 Cal Air Dyne

Min 2:   10 Goblet Squats

WOD:

#perspective

AMRAP 12:

300m Row (Can run 300m or Ski Erg if Rower being used)

12 Push Presses (Rx 115/75lbs)  Rx+ 35lbs/25s Dumbbells

16 Front Rack Step Back Lunges (R/L=2) Rx+ 35/25lbs Dumbbells

*DBs in hang position

OPTIONAL OLYMPIC WORK:

#Power snatch

60%/2
65%/2
(70%/2)3
75%/2

 

 


WORKOUT OF THE DAY, MARCH 14TH 2017

March 14, 2017 | LAHAINA CROSSFIT

RUN CONDITIONING:  (15 min)

3 sets of: 4x200m, :20 rest

Rest 1 minute rest between sets

WOD: (16min Cap)

#Leg Up

5 Rounds:

21 Calorie Row or 15 Cal Assault Bike 

15 Wallballs (20/14lbs)

9 Deadlifts (225/155lbs) **BeachFit will do Double KB Deadlifts

CASHOUT:

21 Strict HSPU
Rest 1:00
18 Strict HSPU
Rest :45
15 Strict HSPU
Rest :30
12 Strict HSPU
Rest :15 rest
9 Strict HSPU

*Scale Reps in half if needed. Scale to Inverted Pushups or Seated Strict DB Press.
 

 


WORKOUT OF THE DAY, MARCH 16TH 2017

March 15, 2017 | LAHAINA CROSSFIT

What will 17.4 be???

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 2 weeks.

We will run Friday night lights from 5-6:30PM. 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 shortly after the WOD is released later in the evening and we will set heat times. If you do not see the Facebook post, feel free to message us or show up. 

We have added an option on Saturdays from 9:00-9:30AM 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 via email or facebook.

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 (which is preferred), and of course we will provide judging at Friday Night Lights!

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

STRENGTH: (20 min for Both)

Power Clean & Jerk
60%/2; 65%/2; (70%/2)3

Front Squat
(80%/4)3

Beach Fit will do: 

EMOM 16:

Min 1:  10 Goblet Squats

MIn 2:  :30 sec Plank

WOD:  (20 min Cap)

#all the way up

5rds for time:

10 Chest to Bar Pullups

10 Ring Dips

10 Power Cleans (115/85lbs)

400m Run

BeachFit will do:

5rds for time:

10 Ring Rows

10 Bench Dips

10 Kettle Bell Swings

400m Run

CASHOUT:

Midline

EMOMx6

Odd: :15 L-Sit
Even: :40 sec Front Rack KB Hold

 

 

 


WORKOUT OF THE DAY, MARCH 17TH 2017

March 16, 2017 | LAHAINA CROSSFIT

What will 17.4 be???

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 2 weeks.

We will run Friday night lights from 5-6:30PM. 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 shortly after the WOD is released later in the evening and we will set heat times. If you do not see the Facebook post, feel free to message us or show up. 

We have added an option on Saturdays from 9:00-9:30AM 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 via email or facebook.

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 (which is preferred), 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 25

Min 1: 15 Box Jump Overs (24/20)

Min 2:  :30 Sec Hollow Rocks

Min 3: 12 Hand Release Pushups (Rx+ Bench Press - this should be a load that you can complete unbroken or 2 sets Max

Min 4: :30 Hollow Rocks

Min 5: 45 Double Unders 

CASHOUT:

#bro out

1-3rds

12 Alternating Dumbbell Curls (6 each arm)

12 Narrow Barbell Curls

12 Wide Grip Barbell Curls

 


WORKOUT OF THE DAY, MARCH 18TH 2017

March 16, 2017 | LAHAINA CROSSFIT

17.4 is...16.4...here we go athletes!

Due to the measuring and marking for the HSPU, we will run heats every 20 minutes. Contact us to get your heat assignment! Come in early to warm up, get a hspu measurement on the wall, be ready to go at the 3...2...1....GO! 

Visitors are more than welcome! Just go to our website to fill out your online waiver and pre-purchase your pass! http://www.lahainacrossfit.com/rates

We will run heats of 5 athletes (any combination of divisions)
Friday 10AM, 10:20AM, 10:40AM
Friday 5PM, 5:20PM, 5:40PM, 6:00PM, 6:20PM
Saturday 9AM, 9:20AM, 9:40AM
Monday 10AM, 10:20AM, 10:40AM

WOD:

#17.4 

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts (225/155lbs)

55 wall-ball shots (20/14lbs)

55-calorie row

55 handstand push-ups 

Scaled Version (for class) :

55 deadlifts (135/95lbs) **BeachFit will do KB Deadlifts

55 wall-ball shots 

55-calorie row

55 hand-release push-ups

CASHOUT: (10 min Cap)

5-10rds of

10 Strict Shoulder Press (65/45lbs) Scale to 45/35  *Presses should be unbroken

10 Ring Rows (Change grip each round, Palms facing, Elbows high and out, and Underhand grip)

 

 


WORKOUT OF THE DAY, MARCH 20TH 2017

March 19, 2017 | LAHIANA CROSSFIT

Happy Monday LCF!  

Remember, if you need to complete 17.4 you can do it during our 10am -11am Open Gym.  We will be running heats every 20 minutes, with 5 people in a heat.  There will be a sign up sheet in the gym.  Drop In's you can complete your waiver and drop in online or check in with a Coach at the gym for waiver and score sheet.  Mahalo! 

Make it a great week! 

STRENGTH:

Back Squat

3 sets of 4 @80%

Beach Fit will do:

EMOM 12

Min 1:  12 Plank Taps + :20 Superman Hold

Min 2:   200m Run 

WOD:

#Steel Yard

AMRAP 13:

15 Deadlifts (95/65#) (Rx+135/95lbs)

12 Hang Power Cleans (95/65lbs)

9 Front Squats (95/65lbs)

6 Push Jerks (95/65lbs)

3 Thrusters (95/65lbs)

BeachFit will do:

15 KB Deadlifts

12 KB Swings 

9 KB Goblet Squats 

6 KB Push Press 

3 KB Thrusters 

CASHOUT:

75 Ab Mat Sit Ups (Rx+GHDSU)
75 Weighted Glute Bridges (Rx+Hip Extensions)
50 Ab Mat Sit Ups (Rx+GHDSU)
50 Weighted Glute Bridges (Rx+Hip Extensions)


WORKOUT OF THE DAY, MARCH 21ST 2017

March 21, 2017 | LAHAINA CROSSFIT

WOD:

#Bell Hop  (20 min Cap)

25-20-15-10-5 of: Hang Power Snatches (75/55lbs) (Rx+95/65lbs) Scale to KB Swings if needed

50-40-30-20-10: Ab Mat Sit-ups (Rx+GHD Sit Ups)

100-80-60-40-20: Double-unders

Ex: 25 Hang Power Snatch, 50 Ab Mat Sit Ups, 100 Double Unders, 20 Hang Power Snatches, 40 Ab Mat Sit Ups....

BeachFit will do:

25-20-15-10-5 of: Russian Kettle Bell Swings

50-40-30-20-10: Sit-ups

100-80-60-40-20: Double-unders

 *Single Unders 2:1

CASHOUT:

EMOMx6: 

8 Barbell Thrusters (135/95lbs)  (Rx+50lb DB's) 


WORKOUT OF THE DAY, MARCH 22ND 2017

March 22, 2017 | LAHAINA CROSSFIT

STRENGTH: (20 min for both)

Clean & Jerk

60%/2
65%/2
70%/2
75%/2
80%/2

Front Squat

3 sets of 4 @80%

BeachFit will do:

15 min AMRAP

10 Plank Taps (R/L=1)

10 KB Swings

10 Goblet Squats

200m Run

WOD:

#front and center (12 min Cap)

3rds for time:

21/15 Cal Row, Bike or Ski Erg

15 Pull-ups

9 Burpees

CASHOUT:

1-3rds

1 min Front Rack KB Hold

:30 Sec L Sit


WORKOUT OF THE DAY, MARCH 24TH 2017

March 23, 2017 | LAHAINA CROSSFIT

What will 17.5 be???

We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. There will not be class at 5PM or 6PM on Friday. 

We will run Friday night lights from 5-6:30PM. 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 shortly after the WOD is released later in the evening and we will set heat times. If you do not see the Facebook post, feel free to message us or show up. 

We have added an option on Friday morning at 10am during Open Gym and Saturdays from 9:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. 

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

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

WOD:

#perfect 10 

10rds for time:  (27 min Cap)

200m Run

10 Hand Release Pushups (Rx+ Plyo Pushups

15 KettleBell Swings (70/53lbs)

20 Air Squats

CASHOUT:

#bro out

1-3rds

12 Alternating Hammer Curls (6 each arm)

12 Narrow Barbell Curls

12 Wide Grip Barbell Curls


WORKOUT OF THE DAY, MARCH 24TH 2017

March 23, 2017 | LAHAINA CROSSFIT

Happy Aloha Friday! 17.5 is upon us and we couldn't escape THRUSTERS!

Just like previous weeks, Lahaina CrossFit programs the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. There will not be class at 5PM or 6PM on Friday. 

We will run Friday night lights from 5-6:30PM. 

We have added additional options for validation on Friday morning at 10am during Open Gym and Saturdays from 9:00-9:45AM.  We will still have the 8AM class on Saturdays which will take precedence. 

For this WOD and the time cap prescribed (40minutes) we will  have a running clock with athletes starting the WOD when ready and space allows.  We will have up to 9 athletes on the floor at a time. We are hoping this will help to work around the longer time cap.  Please be respectful of the Friday Night Lights and Open Gym hours. If you feel you will need the entire 40 minutes please plan according and get in to start your WOD at the beginning of the Open Gym hour and not 10 minutes til close.   

If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows/).

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

WOD:

#17.5 

10 rounds for time of:

9 thrusters (95/65lbs) *BeachFit will do Wall Balls or DB Thrusters

35 double-unders *Scale to 70 Single Unders

**In the CrossFit Open this WOD has a 40min Cap.  For class purposes we will have 30min Cap.

 

 


WORKOUT OF THE DAY, MARCH 27TH 2017

March 27, 2017 | LAHAINA CROSSFIT

For those of you still needing to complete 17.5, we will be allowing you to complete it during our 10-11am Open Gym.  Scoring and validation will occur at this time only. 

For this WOD and the time cap prescribed (40minutes) we will  have a running clock during Open Gym with athletes starting the WOD when ready and space allows.  We will have up to 9 athletes on the floor at a time. We are hoping this will help to work around the longer time cap.  Please be respectful of  Open Gym hours. If you feel you will need the entire 40 minutes please plan according and get in to start your WOD at the beginning of the Open Gym hour and not 10 minutes til close.   

WOD:

#Diesel

Every 2:00 for 18 min:

12/10 Cal on Rower (Assault Bike 10/8 Cal)

9 Power Snatch (75/55lbs)

6 Toes to Bar

BeachFit will do:

12/10 Cal on Rower (Assault Bike 10/8 Cal)

9 Plate Ground to OverHead

6 Hanging Knee Raise or Ab Mat Sit Ups

CASHOUT:

3-5rds

7 Close Grip Pushups

7 Strict Pullups or Ring Rows (2 Sec at top and bottom if Ring Row)

7 Strict DB Overhead Press

7 Bent Over DB Row (7 per Side)


WORKOUT OF THE DAY, MARCH 28TH 2017

March 28, 2017 | LAHAINA CROSSFIT

WOD:

#grunt work (16 min Cap)

800m Run (50/35 Cal Row if no running)

5rds of:

10 Burpees

10 American Kettle Bell Swings (70/53lbs)

Then,  800m Run

CASHOUT:

1-4rds

12 Barbell Sit Ups

12 Grasshoppers (R/L=1)

:30 Sec Plank

 

 


WORKOUT OF THE DAY, MARCH 29TH 2017

March 29, 2017 | LAHAINA CROSSFIT

 

And the 2017 Open is...closed

We want to send out a huge congratulations to everyone who signed up and participated! 

We cheered on members, visitors, coaches, moms, dads, scaled, RX, Masters…an entire range of athletes from all fitness levels, from all over the world, in all divisions!

We had athletes in their very first OPEN, those qualifying for the Masters Online Qualifier, and those qualifying for Regionals! Regardless of the result, all athletes brought their A-Game! All athletes did their very best, and we are so proud of each and every one of YOU!

That is why we LOVE CrossFit. All fitness levels, all ages, all walks of life giving their all and being supported by everyone. Everyone cheering each other on when they just wanted to quit. Everyone enjoyed seeing their strengths work in their favor, and realized where they can work to improve in the sport. Everyone grabbed a glimpse of an unreached potential inside of them, that until then, they’d never experienced. Those who didn’t sign up this year were inspired to do so next year.

CrossFit is a community who cares to go beyond the norm, who choose to be their best version of themselves each time they walk into the box, who doesn’t measure themselves against others, but against themselves. They set goals, and work towards them. They achieve them. Then, they set new goals as they help and inspire others to do the same. It’s continuous, measurable growth...

CrossFit is a physical sport, a form of exercise, a way to look good and feel good, get stronger, faster, healthier etc…but it is so much more than that!

CrossFit is more…
more functional fitness to enjoy every day high quality of life
more vulnerability to ask for help and try things that are unknown to you, that are feared by you (mostly because they are feared by others who wouldn’t dare try)
more openness to being coached by others
more focus on your well being
more focus on your inner self talk
more on helping others excel
more focus on family wellness
more about balance
more about community
more about connection with others
more confidence
more empowered living
more motivation
more inspiration
more determination to keep going when it gets uncomfortable
more desire to keep reaching for the next level
more belief in your self…which is all you’ll ever need to achieve anything you desire...

We believe in all of you! 

Keep reaching for more…you deserve it! 

We are here to support you in and out of the box!

Tom and Janelle and the amazing LCF crew
 
 
STRENGTH: (12 Minutes)
 
Power Clean
 
3 sets of 2 @65%
 
BeachFit Strength will do:
 
10 min EMOM:
 
Min 1:  10 Goblet Squats
 
Min 2:  10 Deadbugs + :20 Hollow 
 
WOD:
 
#the chief
 
Max Rounds in 3 minutes of:
3 Power Cleans* (135/95lbs) If not RX approx 50% of 1RM
6 Push Ups
9 Air Squats
Rest 1 Minute and Repeat for a total of 5 cycles
*Beach Fit will do DB Hang Cleans
 
 

 

 

 


WORKOUT OF THE DAY, MARCH 30TH 2017

March 29, 2017 | LAHAINA CROSSFIT

WOD:

#upperhand 

AMRAP 20:

8 Pullups  (Rx+ 2 Rope Climbs)

8 Strict Press (75/55lbs) (Rx+Strict Handstand Pushups)

20 Alternating Lunges (R/L=2)

BeachFit will do:

AMRAP 20:

10 Ring Rows

8 Strict DB Press 

20 Alternating  Lunges (R/L=2)

CASHOUT:

#abtastic

1-5 rds
10 Hollow Rocks (Rx+GHD)
10 V-Ups
10 Tuck Ups
:20 Sec Superman

1 min Rest


WORKOUT OF THE DAY, MARCH 31ST 2017

March 30, 2017 | LAHAINA CROSSFIT

STRENGTH:  (12 min)

Back Squat

3 sets of 2 at 65% of 1RM

BeachFit Strength will do:

10 Min AMRAP

Run to Drive

10 KB Squats (Front Rack)

20 Plank Taps (R/L=2)

WOD:

#up and over

3rds for time:

15 Burpee Box Jump Overs (24/20)

12 Power Cleans (155/110lbs) Rx+ 185/135lbs

9 Ring Muscle ups (can sub Bar Muscle Ups if desired)

**If no Muscle Ups..yet..do WOD below:

3rds for time:

15 Burpee Box Jump Overs (24/20)

12 Power Cleans (155/110lbs) Rx+ 185/135lbs

9 Chest to Bar/Pullup or Ring Row 

9 Ring or Bench Dips

BeachFit will do

3rds for time:

15 Burpee Box Jump Overs (24/20)

12 KB Tators

9 Ring Rows

9 Bench Dips