WORKOUT OF THE DAY, APRIL 3RD 2017

April 2, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squat

60%/5

65%/5

(70%/5)3

BeachFit Strength will do:

10-1 

KB Goblet Lunges

Plank Taps (R/L=1)

Drive Run after each round

WOD:

#today was a good day

4 Rounds: (25 Min Cap)

5 Strict C2B Pull-ups

10 Ring Dips

15 Front Squats (115/75lbs) Rx+135/95lbs

20 Jerks (115/75lbs) 

25 Calorie Row

BeachFit will do:

4 Rounds: (25 Min Cap)

5 Ring Rows (Pause for 2 sec at top and bottom)

10 Bench Dips

15 KB Goblet Squats

20 KB Push Presses  

25 Calorie Row

CASHOUT:

Midline

3 Supersets:

25 Weighted AbMat Sit Ups (Rx+Medball GHDSU (20/14lbs)
1 Min Front KB Hold

OPTIONAL OLY WORK:

Power Snatch + OHS

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


WORKOUT OF THE DAY, APRIL 4TH 2017

April 4, 2017 | LAHAINA CROSSFIT

WOD:

#double dragon

EMOM 10:

5 Bar Facing Burpees + 5 Thrusters (115/75lbs) *Beachfit - DB or Goblet Thrusters

*Can sub lateral bar burpees if space limited

Rest 5 min then, 

#down Under

3 Rounds:
50 Double-unders
20 Wallballs (20/14lbs)

900m Run 

2 Rounds:
50 Double-unders
20 Wallballs (20/14lbs)

600m Run

1 Round:
50 Double-unders
20 Wallballs (20/14lbs)

300m  Run


WORKOUT OF THE DAY, APRIL 5TH 2017

April 4, 2017 | LAHAINA CROSSFIT

STRENGTH:

Power Clean + Front Squat 

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

BeachFit Strength Option:

10 Min AMRAP

10 KB Deadlift

10 KB Swings

10 KB Goblet Squats

:30 Plank

WOD:

#trust the program  - yes there is Wall Balls again...they are your friend

100 Wallballs (20/14lbs)

75 Weighted Ab Mat Sit Ups (25lb Plate/15lb Plate) (Rx+ GHD Sit Ups)

50 Calorie Row  (600m Run if needed)

*25 Power Snatch (115/75lbs) (Rx+135/95lbs) *Approx 65-70% of 1 Rep Max if not at Rx weight

*Can scale to Clean and Jerks if needed or BeachFit option of Plate Ground to Overhead.  If doing Plate Ground to Overhead you will do 50 Reps! 

OPTIONAL STRENGTH WORK:

Back Squat 

60%/4
65%/4
70%/4
(75%/4)2

 

WORKOUT OF THE DAY, APRIL 6TH 2017

April 5, 2017 | LAHAINA CROSSFIT

Just a heads up that there will be no yoga this Friday at 10am. We will resume with the Friday 10am yoga on 4/14.  Mahalo! 

WOD:

#Throw Back Thursday

AMRAP 25:

Teams of 3:

7 Kettlebell Swings (70/53lbs)

7 Box Jump Overs (24/20)

3 Shuttle Sprint 

7 Burpees

3 Shuttle Sprint

**Partners will complete full rounds, then switch**

**If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals, the intensities of these efforts would look much different. The more rest we have, the more power or intensity we can put into each run. Relating this to our team workout today, completing full rounds as opposed to breaking the work up as needed creates longer rest periods and more intense bouts of work. Have fun!

CASHOUT: 

#Super set fun

Bench Press 10-8-6-4-2

Bent over DB or KB Single Arm Row 10 each side

Ex:  10 Bench Press, then 10 DB Row each side, 8 Bench Press, 10 DB Row each side...

 


WORKOUT OF THE DAY, APRIL 7TH 2017

April 6, 2017 | LAHAINA CROSSFIT

Happy Aloha Friday Lahaina CrossFit Athletes and guests! 

STRENGTH: ( 20 minutes for both)

Clean & Jerk
60%/2+1
(70%/2+1)3
(75%/2+1)2

Ex: 60%/2+1 is Squat Clean + Squat Clean + Jerk

Front Squat 
60%/5
65%/5
(70%/5)3

BeachFit Strength will do:

EMOM 18

Min 1:  10/8 Cal on Bike  (200m Run)

Min 2:   7 Jumping Squats + 7 Pushups 

**Scale number down if needed.   Approx 40 sec work on the minute. 

WOD:

#DT (15 min Cap)

5 Rounds for time:

12 Deadlifts (155/105lbs)

9 Hang Power Cleans (155/105lbs)

6 Push Jerks (155/105lbs)

This is the Hero WOD DT.  Scale weight as needed.  (95/65, 115/75, 135/95)

BeachFit will do: 

5 Rounds for time:

12 KB Deadlifts

9 KB Swings

6 KB Thruster

 


WORKOUT OF THE DAY, APRIL 10TH 2016

April 9, 2017 | LAHAINA CROSSFIT

Make it a great week LCF crew!

STRENGTH:

Back Squat

60%/5

65%/5

70%/5

(75%/5)3

WOD:

#powerball (18 min Cap)

27-21-15-9:

Power Snatch (75/55) Rx+95/65lbs

Wallballs (20/14lbs)

Cal Row

BeachFit will do:

27-21-15-9:

Plate Ground to Overhead (45/55lbs)

Wallballs (20/14lbs)

Cal Row

OPTIONAL OLY WORK:

Power Snatch + OHS

60%/2+3

65%/2+3

70%/2+3

(75%/2+3)2


WORKOUT OF THE DAY, APRIL 11TH 2017

April 10, 2017 | LAHAINA CROSSFIT

CONDITIONING: (18 min)

3rds for time:

500m Row

400m Run (Sub AirDyne Bike, 30/20 Cal-approx 1:30)

Rest 3:00 between rounds

WOD:

EMOMx10:

Odd:  7 Toes to Bar + 7 Overhead Squats* (95/65lbs)  (Rx+115/85)

Even: 7 Bar Facing Burpees + 7 Toes to Bar

*Scale to Front Squats if needed and Hanging Knee Raise

**Remember with EMOM's we are looking for approx 40-45 sec of work with a little REST. Do not turn into an AMRAP.

BeachFit will do:

EMOMx10:

Odd: 7 Ab Mat Sit Ups + 10 Goblet Squats

Even: 7 Bar Facing Burpees + 7 Ab Mat Sit Ups 

 


WORKOUT OF THE DAY, APRIL 12TH 2017

April 11, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Power Clean + Front Squat 

60%/2+3
65%/2+3
70%/2+3
2 sets of  (75%/2+3)

Ex: Power Clean (drop) + Power Clean (drop) + 3 Front Squats

Beach Fit Strength:

EMOM 12

Min 1: 7 KB Swings + 7 KB Goblet Squats

Min 2: Driveway Sprint

WOD:

#overcome

3rds for time: (15 min Cap)

12 Power Cleans (135/95lbs)

12 Chest to Bar Pullups (Scale to Pullups or Ring Rows)

12 Jerks (135/95lbs)

12 Hollow Rocks

BeachFit will do:

3rds for time:

12 KB Tators or 12 DB Hang Power Cleans

12 Ring Rows

12 KB Overhead Press or 12 DB Push Press

12 Hollow Rocks

ADDITIONAL STRENGTH WORK:

Back Squat

60%/4
65%/4
70%/4
75%/4
(80%/4)3


WORKOUT OF THE DAY, APRIL 13TH 2017

April 12, 2017 | LAHIANA CROSSFIT

On April 15, Lahaina CrossFit, along with UpCountry CrossFit and fellow CrossFitters around Maui, will remember Trucker Dukes, a 3-year-old honorary firefighter from Haiku who lost his battle with cancer in March. All Lahaina CrossFit members and visiting CrossFitters are invited to come do the inaugural three-person team workout below:

AMRAP 20:17 - 45 synchronized burpees; then AMRAP by rotation: 4 ring MU (4 pull-ups + 4 dips), 10 air squats, 13 sit-ups with one person working, one resting and one planking).

Donations to teamtrucker.org are being accepted on Saturday as well.

Big Mahalos for CrossFit UpCountry Maui the Dukes' home box for organizing this WOD for Trucker.  Feel free to participate at CrossFit UpCountry or join us at Lahaina CrossFit on Saturday at 8am to WOD for this awesome little angel. 

WOD:

#Family Feud

Class divides into 1 male and 1 female team:

AMRAP 25:

50m (Down and Back in front of gym) Prowler Push (2-25lb for male on prowler/sled only for female)**High Handles down and Low handles back**

Driveway Run with Wall Ball (20/14lbs) Rx+30/20lbs

200m Run

10 Burpees

*Athletes move through in order. As soon as one athlete clears the prowler station, the next can start.

CASHOUT:

#beach muscles

2-5rds

10 Barbell Sit Ups

10 Close Grip Pushups

10 Barbell Curls

 


WORKOUT OF THE DAY, APRIL 14TH 2017

April 13, 2017 | LAHAINA CROSSFIT

On April 15, Lahaina CrossFit, along with UpCountry CrossFit and fellow CrossFitters around Maui, will remember Trucker Dukes, a 3-year-old honorary firefighter from Haiku who lost his battle with cancer in March. All Lahaina CrossFit members and visiting CrossFitters are invited to come do the inaugural three-person team workout below:

#truckerwod

AMRAP 20:17

Buy In..45 synchronized burpees

AMRAP by rotation:

4 ring MU (4 pull-ups + 4 dips),

10 air squats, 13 sit-ups with one person working,

one resting and one planking). 

Donations to teamtrucker.org are being accepted on Saturday as well. 

Big Mahalos for CrossFit UpCountry Maui the Dukes' home box for organizing this WOD for Trucker.  Feel free to participate at CrossFit UpCountry or join us at Lahaina CrossFit on Saturday at 8am to WOD for this awesome little angel. 

Scheduling Update:  Yoga is back at 10am on Friday Mornings! 

STRENGTH:  (25 min for both)

Clean & Jerk

60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2

Front Squat 

60%/5
65%/5
70%/5
(75%/5)3

BeachFit will do:

20 Min Amrap

#strong cindy

5 KB Row (5 Right/5 Left)

*10 Pushups/10 Plank Taps

*15 KB Goblet Squats/Air Squats

*Alternate each round between the 2 movements if desired.

Ex: 5 KB Row, 10 Pushup, 15 Goblet Squats, 5 KB Row, 10 Plank Taps, 15 Air Squats

WOD: (15 min Cap)

#frantic

4 Rounds:

21/18 Calorie Bike or Cal Row

18 Thrusters (65lbs/45lbs) BeachFit -Wall Balls

15 Pull-ups BeachFit - Ring Rows


WORKOUT OF THE DAY, APRIL 17TH 2017

April 17, 2017 | LAHAINA CROSSFIT

Big Mahalos to all those that came and joined us for #truckerwod. Thanks to CrossFit UpCountry for organizing the WOD. Rest easy Trucker. Thanks for inspiring us to be in the moment and thankful for all we have.

WOD:

#marathon monday (45min Cap)

2rds for time:

400m Run (400m Row if needed)

26 Hand Release Push-ups

400m Run

26 KBS (53/35lbs)

400m Run

26 GHDSU

400m Run

26 Deadlifts (155/105lbs)

400m Run

26 Wallballs (20/14lbs)

400m Run

26 Box Jumps (24/20lbs)

**Please scale the run and reps as needed so you can finish all of the movements within the time cap. 

ADDITONAL STRENGTH WORK:

Back Squat

5 sets of 5 @80%

 

 


WORKOUT OF THE DAY, APRIL 18TH 2017

April 18, 2017 | LAHAINA CROSSFIT

STRENGTH:

Power Snatch + Overhead Squat 

12 Min to build up to a heavy load

BeachFit will do:

Min 1: 8/6 AirDyne

Min 2: 12 Goblet Lunges (6 per leg)

WOD:

#Crowbar

AMRAP 4:
18 Power Snatch (75/55lbs) Rx+95/65
18 Burpee Pull-ups
Max Calorie Row,Bike or Erg

Rest 4:00

AMRAP 4:
15 Power Snatch (95/65lbs) Rx+115/75
15 Burpee Pull-ups
Max Calorie Row, Bike or Erg

Rest 4:00

AMRAP 4:
12 Power Snatch (115/75lbs) Rx+135/95
12 Burpee Pull-ups
Max Calorie Row, Bike or Erg

These short  4 min windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results. 

BeachFit WOD:

#Crowbar

AMRAP 4:

18 Plate Ground to Overhead (25/15lb)

18 Burpee

18 Ring Rows

Max Calorie Row,Bike or Erg

Rest 4:00

AMRAP 4:

15 Plate Ground to Overhead (35/25lb)

15 Burpee

15 Ring Rows

Max Calorie Row, Bike or Erg

Rest 4:00

AMRAP 4:

12 Plate Ground to Overhead (45/35lb)

12 Burpee

12 Ring Rows

Max Calorie Row, Bike or Erg


WORKOUT OF THE DAY, APRIL 19TH 2017

April 18, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Back Squat

5 sets of 3 @ 85%

BeachFit Strength will do:

AMRAP 12 

200m Run

10 Goblet Squats

20 Plank Taps (R/L=2)

WOD:

#little bit of this, little bit of that

For time:

30 Deadlifts (225/155)
30 HSPU *Scale to Inverted Pushups or Seated DB Press
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips *Scale to Bench Dips
60 Wall Balls (20/14#)
15 Power Snatches (135/95) *Scale to Kettle Bell swings

**Each athlete will have one bar and will be responsible for changing out their weights as needed.  Lots going on today so please be attentive and listen to all the scaling options and load suggestions 

BeachFit Version of WOD:

For time:
30 KB Deadlifts 
30 Inverted Pushups or Hand Release Pushups
30 KB Thruster
30 Ring Rows
30 KB Swings 
30 Bench Dips
60 Wall Balls 
15 Plate Ground to Overhead

 

 


WORKOUT OF THE DAY, APRIL 20TH 2017

April 19, 2017 | LAHAINA CROSSFIT

WOD:

#happy place

EMOM 24 

Min 1: 15 KB Swings (70/53lbs)

Min 2: 15 Push Press (95/65lbs) Rx+115/75lbs  *Scale to pushups if body needing a break

Min 3: :30 sec Hollow Body Hold Rx+GHD Hollow Hold

Min 4: 45 Double Unders *Scale to singles or practice double unders for :20 sec and then 20 singles

Looking for :40-:45 seconds of work.  Scale accordingly but push yourselves!

CASHOUT:

#bro out

*Set of 10, 8, 6. Rest 1 min after all 3. Go up in weight each round

Alternating Hammer Curls (6 each arm)

Narrow Barbell Curls

Wide Grip Barbell Curls

 


WORKOUT OF THE DAY, APRIL 21ST 2017

April 20, 2017 | LAHAINA CROSSFIT

Be sure to send Coach Janelle some Shakas and good vibes this weekend as she completes the 4 Online Masters qualifier WODs for the CrossFit Games. #yougotthis

STRENGTH: (25 min for both)

Clean & Jerk

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

Front Squat 
(80%/5)5

BeachFit Strength will do:

20 min AMRAP

5 Burpees

10 Plate Ground to Overhead

200m Run

KB Farmer Carry to Drive and Back

WOD:

#franchise

21-15-9:

*Hang Power Cleans (135/95lbs) Rx+155/105lbs 

C2B Pull-ups

BeachFit will do:

21-15-9

DB Hang Power Cleans

Ring Rows

This WOD is ment to fast and furious.  Much different pace from the long grinders we have had this week.  Pedal to the metal (with good form of course)!

*If you did not come yesterday and you would like to do Push Jerks you may do so. 

 


WORKOUT OF THE DAY, APRIL 22ND 2017

April 22, 2017 | LAHAINA CROSSFIT

WOD:

#batman and robin

20 Rounds for time 

7 Power Cleans (95/65lbs)

7 Thrusters

7 Bar Facing Burpees

One partner does one full round.  Then other partner will complete a full round. 10rds total each. 


WORKOUT OF THE DAY, APRIL 24TH 2017

April 23, 2017 | LAHAINA CROSSFIT

STRENGTH: (12 min)

Power Snatch 
(65%/3)3

BeachFit Strength:

12 Min AMRAP

8 Plate Ground to Overhead

8 Alternating Overhead Plate Lunges (4/leg)

8 Calories on AirDyne

WOD:

#oh my

EMOMx12:

Odd Min: 6 Power Snatch + 6 OHS (95/65lbs) Scale to Power Clean and Front Squats

Even Min: 6 C2B + 6 TTB (Scale to Pullups and Knee Raise/Ab Mat

BeachFit will do:

Odd Min: 6 KB Swings + 6 KB Goblet Squats

Even Min: 6 Ring Rows + 6 Dead Bugs

Rest 5 min, then

#Heartbreak Kid (15 min Cap)

3 Rounds:

10 Front Squats (155/105lbs) Rx +185/135)
20 CTB Pull-ups
50 Double-unders

BeachFit will do:

3 Rounds:

10 Double KB Front Rack Squats

20 KB Rows (10 Per Side)

50 Single Unders

 


WORKOUT OF THE DAY, APRIL 25TH 2017

April 25, 2017 | LAHAINA CROSSFIT

#Dip Stick 

AMRAP 15:

15 Box Jump Overs (24/20")

12 Ring Dips

9 Power Cleans (135/95lbs) Rx+155/105lbs 

BeachFit will do:

AMRAP 15:

15 Box Jump Overs (20")

12 Push Ups

9 KB Tators 

#Row/Gymnastics

EMOMx20:

Odd: 12/10 (15/12 Rx+) Cal Row or Bike **Approx :45 sec of work

Even: 10 Kipping HSPU/Inverted Pushups or Seated DB Overhead Press

 


WORKOUT OF THE DAY, APRIL 26TH 2017

April 25, 2017 | LAHAINA CROSSFIT

STRENGTH:  (20 min for both)

Back Squat 

(65%/3)3

Power Clean 
(65%/3)3

Beach Fit will do:  (15 min Cap)

21-18-15-12-9

Cal Row

Goblet Squats

Plank Taps (R/L=1)

WOD:

#Make It Rain (20 min Cap)

21 – 15 – 9
Bike for Calories
Kettlebell Swings (53/35lbs) (Rx+70/53lbs)

21 – 15 – 9:
Row for Calories
Burpees

21 – 15 – 9:
Medball Squat Cleans (20/14lbs)
200 Meter Run

**Complete the first 21-15-9 couplet, then move on to the 2nd couplet, then on to the 3rd.  Complete in the order that it is written if class allows. 


WORKOUT OF THE DAY, APRIL 27TH 2017

April 27, 2017 | LAHAINA CROSSFIT

WOD:

#better than yesterday

EMOM 20

Min 1: 15/12 Cal Row

Min 2: 20 Ab Mat Sit Ups (Rx+ GHD Sit Ups)

Min 3: 15 Strict Press (75/55lbs) *Can us DB's 35/25lbs

Min 4: 12 Deadlifts (185/135lbs) Rx+ 225/155lbs  (Scale to approx 50 of 1RM) *BeachFit Double KB Deadlifts

CASHOUT:

#beach'n it

1-3rds

10 Alternating DB Curls (10 Each Arm)

10 Close Grip Pushups

10 Barbell Curls

10 DB Kick Backs

 


WORKOUT OF THE DAY, APRIL 28TH 2017

April 27, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squats

(65%/3)3

WODS:

#Nancy

5 Rounds:

400m Run

15 Overhead Squats (95/65) *Scale load as needed. Scale to Front Squats if necessary.

**BeachFit will do KB Goblet Squats

“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. 


WORKOUT OF THE DAY, APRIL 29TH 2017

April 29, 2017 | LAHAINA CROSSFIT

WOD:

#Chip & Rip

Teams of 2:  1 person work and 1 person rest.  Work through Chipper style.  Can sub Bike for Row. 

100 Calorie Row

100 Box Jump Overs (24/20″)

100 Deadlifts (185/125#)

100 Wallballs (20/14#)

100 Burpees

100 Wallballs (20/14#)

100 Deadlifts (185/125#)

100 Box Jump Overs (24/20″)

100 Calorie Row


WORKOUT OF THE DAY, MAY 1ST 2017

April 30, 2017 | LAHIANA CROSSFIT

STRENGTH:

Back Squat (15 min)

5@75%

1@80%

5@75%

1@83%

5@75%

1@85%

BeachFit Strength will do:

12 Min EMOM

Min 1: 10/8 Cal AirDyne

Min 2:  :20 Squat hold + :20 Plank

WOD:

#Spring Swing (18 Min Cap)

21 Thrusters (95/65) (Rx+115/75lbs)

21 Kettlebell Swings (70/53)

400m Run

15 Thrusters (95/65)

15 Kettlebell Swings (70/53)

400m Run

9 Thrusters (95/65)

9 Kettlebell Swings (70/53)

400m Run

21-15-9. The most popular rep scheme in all of CrossFit, probably best known from the benchmark workout “Fran”. This descending rep scheme has proven to be quite effective in preserving intensity. By the time we get to the 15’s, the nature of the workout has it feeling similar to the 21’s, but knowing we have 6 reps less to complete keeps us holding on and moving forward. Compare this to three rounds of 21. We would probably have a more conservative plan of attack going in, decreasing the intensity of the workout.

ADDITIONAL OLY WORK:

Power Snatch

3@60%

3@65%

3@70%

3 sets of 3 @75%