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%

WOD:

#Lead Foot

AMRAP 4:
27 Calorie Row/Cal Bike
27 Burpees
27 CTB Pull-ups

Rest 4:00

AMRAP 4:
21 Calorie Row/Cal Bike
21 Burpees
21 Toes-to-Bar

Rest 4:00

AMRAP 4:
15 Calorie Row/Cal Bike
15 Burpees
15 Pull-ups

Scaled/BeachFit version:

AMRAP 4:

27 Calorie Row/Cal Bike
27 Burpees
27 Jumping CTB Pull-ups

Rest 4:00

AMRAP 4:
21 Calorie Row/Cal Bike
21 Burpees
21 Hanging Knee Raise or Ab Mat Sit Ups

Rest 4:00

AMRAP 4:
15 Calorie Row/Cal Bike
15 Burpees
15 Jumping Pull-ups

CASHOUT:

1-3 rds

Rx+10 Reps of each

5 HSPU (Scale to inverted pushup or Seated DB press

5 Feet elevated Pushups 20in box/12 in

5 Pushups

5 Hands elevated Pushups 20in box/12in box

WOD:

#Big Clean Complex

6 Sets:

High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press

High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk

High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk

High Hang = Pockets
Hang = Knees
Full = Ground

*You will complete all 12 Reps without setting the bar down

**Goal is to build in weight each set.  

Recipe for a great workout: one part strength, one part cardio, one part technique. Big Clean Complex, blurs the line between strength training, cardio, and proper mechanics. This holds true to Greg Glassman’s quote, “Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”

BeachFit will do:

6 sets of:

7 Kettle Bell Deadlifts + 7 Kettle Bell Swings + 7 Kettle Bell Goblet Squats + 7 KB Push Press + 14 Plank Taps (7 side)

*Goal is to try and go up in weight each round. Rest as needed

CASHOUT:

#arnold

1-3 rds

24 Alternating Hammer DB Curls (12 Each Arm)

10 Narrow Barbell Curls

15 Barbell Good Mornings

10 Wide Grip Curls 

200m Run

WOD:

#hustle for the muscle

EMOM 24 (Every Minute on the Minute for 24 minutes)

Min 1: 15 Kettle Bell Swings (70/53lbs)

Min 2: 12 Alternating KB Lunges - 6 per leg (70/53lbs) *Scale to Single Goblet Lunge or Body Weight Lunge

Min 3:  8 Burpee Box Jump Overs (24/20in) Rx+10

*Scale reps as needed with this WOD.  Looking for approx :45 sec work with a short rest before next minute. 

CASHOUT:

300m KB Farmers Carry -YOU choose weight. 

STRENGTH: (15 min)

Back Squat

78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

WOD:

#maya

17 min AMRAP

20 Calorie Bike or Row

17 Power Snatches (75/55lbs)

20 Box Jumps (24/20)

17 Wallballs (20/14lbs)

BeachFit will do :

17 Min AMRAP

20 Calorie Bike

17 Plate Ground to Overhead (45/25lbs)

20 Box Jumps (24/20)

17 Wallballs (20/14)

STRENGTH:

Back Squat

77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

BeachFit Strength will do:

EMOM 12

Min 1: 10 KB Goblet Lunges (5/leg)

Min 2:  10/8 Cal on Airdyne

WOD:

#clean slate

5 Rounds:

9 Power Cleans (135/95) *BeachFit will do KB Swings

15 Push-ups

21 Squats

200 Meter Run

ADDITIONAL OLY WORK:

Snatch (Mid Thigh Off Blocks or Hang)

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

WOD:

#Power Wheels

AMRAP 3:
15/12 Calorie Bike or Calorie Row
12 Power Snatch (75/55) Rx+95/65*

Rest 3:00

AMRAP 3:
15/12 Calorie Bike or Calorie Row
8 Power Snatch (95/65) Rx+115/80*

Rest 3:00

AMRAP 3:
15/12 Calorie Bike or Calorie Row
4 Power Snatch (115/80) Rx+135/95*

*BeachFit will do either DB Snatch or Plate Ground to Overhead

CASHOUT:

#midline mash

1-3 Rounds

30 Weighted Ab Mat Sit Ups (Rx+GHD)

15 Deadlifts (225/155lbs)

STRENGTH:

Front Squat

77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

BeachFit will do:

EMOM 12

Min 1:  10 Goblet Squats -BeachFit plus Double KB Front Squats

Min 2:  :30 Plank (Alternate every other round with Superman0

WOD:

#Open Water

AMRAP 13:

55/40 Calorie Row or  (Assault Bike 45/30)

55 Thrusters (95/65lbs) *Scale to 75/55lbs or Wall Balls for BeachFit

55 Pull-ups *Scale to Jumping Pullups

55 HSPU *Scale to DB Push Press 35/25lbs or Inverted Pushups

Todays chipper closely resembles the rep scheme of this years CrossFit Games Open Workout 17.4. The order of these movements play a huge role in the desired stimulus of the workout. Alternating between pulling and pushing movements allows us to “chip” away at these reps in bigger chunks than if we paired up rowing/pull-ups and thrusters/HSPU.

WOD:

#odds and ins

EMOM 24

Min 1: 200m Run (Scale to driveway run) --Can do 12/8 AirDyne if desired

Min 2: *10 Back Squats + 10 Push Press (75/55lbs) Rx+95/65lbs

Min 3: Kettle Bell Farmer Carry (5 Lengths - Down, Back, Down Back, Down) (70/53lbs)

Min 4: :30sec Hollow Body Hold

*BeachFit will do Goblet or Air Squats/Goblet Push Press or DB Push Press

Use the same weight for both the Back Squats and the Push Press.  It will feel light for squats so move quickly as to get all reps completed.

CASHOUT:

Bench Press

6 sets of 6 at 70% of 1RM

**During rest sets of Bench, complete 12 Alternating DB Curls

STRENGTH: (15 min)

Back Squat

78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

BeachFit will do:

12 min AMRAP

5 Ring Rows (Switch grip each round- Palms forward, Elbows high)

10 Jumping Squats 

15/12 Cal Bike

WOD:

#aloha friday (18 min cap)

3 Rounds for time:

400m Run

21 Burpees

*No equipment necessary. The name of the game for this WOD is how fast we can move with just our bodyweight. Whether its getting off the ground after diving for a loose ball in basketball, looking for something that rolled underneath your car, or out playing with your kids, burpees are everywhere!

OPTIONAL OLY WORK:

Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2

Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2

STRENGTH:  (15 min)

Back Squat

79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

BeachFit Strength:

EMOM 12:

Min 1: Down and Back Sled Push (BeachFit+ High Handle down/Low Handle back)

Min 2: 8-10 Jumping Squats

WOD:

#table manners (15 min Cap)

3RFT:

10 Power Cleans (135/95lbs)

10 Front Squats

10 Jerks

50 Double Unders

BeachFit will do:

3RT:

10 KB Deadlifts

10 KB Swings

10 KB Goblet Squats

10 KB Push Press

100 Single Unders (10 Cal on AirDyne if not Jumping Rope)

OPTIONAL OLY WORK:

Snatch (Mid-Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
(75%/3)3

3. Snatch Pull (Mid-Thigh off Blocks or from Hang)
80%/5
(85%/5)4

SAVE THE DATE!!  Lahaina CrossFit presents FALL BRAWL coming August 26th!  2 person/Same sex teams.  Rx, Scaled, and Masters Divisions (40+). Stay tuned to our Website, Instagram and Facebook for details.  This is OPEN to EVERYONE! 

WOD:

#helen (15 min Cap)

At 3.2.1..Go..

3rds for time:

400m Run

21 KettleBell Swings (53/35lbs)

12 Pullups 

Today is the classic CrossFit Benchmark WOD Helen!  Come in and get after it and see how much your fitness has improved! 

At the 20:00, 

#stamina conditioning

EMOM 16

Min 1:  15 Wall Balls (20/14lbs)

Min 2 :  6 Bent Over Double KB Row + 6 Dips ( Rx+6 Bar Muscle Ups)

Memorial Day Murph is quickly approaching. Please join us as we honor a true HERO!  Please take note that we will have the 6am, 7am, 8am, and 9am classes only that day.  (There will be no open gym or evening classes)  

STRENGTH: (15 min) 

Front Squat

79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

BeachFit Strength will do:

12 min AMRAP

#baseline

200m Run

40 Squats

30 Ab Mat Sit Ups

20 PushUps

10 Ring Rows

WOD:

#minute to win it

EMOM 16:

Min 1: 12 KB Front Rack Lunges (53’s/35’s)

Min 2: 12 Deficit Pushups (Feet up on bench)

Min 3: 12 Box Jump Overs (24/20)

Min 4: :45 second Plank Hold 

WOD:

#wodofamadman

EMOM 10

2 Down and Back Shuttle sprints (4 lengths) + 5 Burpees

Rest 1 Min, then..

EMOM 10

10 Push Press (95/65lbs) + 10 Jumping Squats (Scale to DB Push Press or Push Balls)

Rest 1 Min, then..

EMOM 10

10 Russian Swings (70/53lbs) + 10 Toes to Bar (Scale to Hanging knee raise or Ab Mat Sit Ups)

**Please discuss with a Coach your options for scaling.  As with all EMOM's we are looking for about :40 sec of work for each minute and to find a number that pushes us and not just comfortable. 

CASHOUT:

Foam Roll/Lacross Ball 

STRENGTH: (15min)

Back Squat 

83%/3
86%/1
83%/3
88%/1
83%/3
90%/1

BeachFit will do:

14 Min EMOM

Min 1:  20 Plank Taps 

Min 2:  Farmer Carry Down and Back + 10 Lunges (5/leg) *Jumping split lunge if desired

WOD:

#1775

For Time:

75 Calorie Assault Bike/Row (If running desireed, Run 1200m)

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

25 Over-the-Bar Burpees

CASHOUT:

#Sore Core

3-5 rds

10 Hollow Rocks
10 V-Ups
10 Dead Bugs
20 sec. Hollow Hold
– Rest 1 min –

ADDITIONAL OLY WORK:

Snatch
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

Clean & Jerk
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

SAVE THE DATE!!  Lahaina CrossFit presents FALL BRAWL coming August 26th!  2 person/Same sex teams.  Rx, Scaled, and Masters Divisions (40+). Stay tuned to our Website, Instagram and Facebook for details.  This is OPEN to EVERYONE! 

WOD:

#Grace - 30 Clean and Jerks for Time (135/95)

*Time Cap of 8 Minutes - Work with a Coach and choose a weight that allows you to finish within the cap

BeachFit will do:

60 Plate Ground to Overhead (45/35lbs)

At 13:00 min on clock, then..

EMOMx16

Odd: 2 Muscle Ups, 4 HSPU, 8 Kettle Bell Swings (70/53lbs)

Even: Rest

Scaled below:

Odd: 4 Pullups/Ring Rows + 4 Seated DB/KB Press* + 8 KB Swings

Even: :20 Plank Hold

*Can scale to Hand Release Pushups if desired

ADDITIONAL OLY WORK:

Power Snatch: (65%/3)3

Snatch Pull: (75%/3)3

OHS: (65%/3)3

Memorial Day Murph (Monday, May 29th) is quickly approaching. Please join us as we honor a true HERO!  Please take note that we will have the 6am, 7am, 8am, and 9am classes only that day.  (There will be no open gym or evening classes)  

WOD:

#Christine

3rds for time: (16 min Cap)

500m Row or 400m Run

21 Bodyweight Deadlifts

21 Box Jumps (20")

At the 20:00 then, ...

#Stamina Conditioning

EMOMx20

Odd:  15 Wallballs (20/14)

Even: 15/12 Cal Row

**Remember with EMOM's we are looking to work for a hard :40-45 sec. 

STRENGTH: (20 min for BOTH)

Power Clean
(65%/3)3

Back Squat

(65%/3)3

Beach Fit will do:

15 min AMRAP

400m Run

2 Down and Back Prowler Push 

12 KB Swings

WOD:

#Fran (7 min Cap)

21-15-9

Thrusters (95/65) BeachFit DB or KB Thruster
Pull-ups 

“Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is what gets you incredibly fit across broad time and modal domains.

At the 10 min mark...

#annie (10 min Cap)

50-40-30-20-10

Double Unders (2:1 Singles) **Row do 10/8/6/4/2 Cal

Ab Mat Sit Ups  **Scaled Plank Taps 

Big Shout Out to these 2 Bro's right here!  Teanu is on his way to represent Hawaii and Lahaina CrossFit at the California Regionals this Friday, Saturday, and Sunday in Del Mar California.  This is a great accomplishment and is a testament to his hard work all year long. LCF is behind you!! You got this! Coach Travis and his family are getting ready to head to a new adventure on the mainland early next month. Coach Travis will surely be missed by ALL of us!  His energy is contagious and unmatched. Best of luck Travis!

WOD:

#grind

Every 3 minutes for 24 minutes (8rds):

7 Hang Power Cleans (135/95lbs) (Rx+ 165/115lbs)

7 Lateral Bar Burpees*

200m Run *Scale to Driveway Run 

BeachFit will do:

Every 3 minutes for 24 minutes:

10 Plate Ground to Overhead

7 Burpees

200m Run

**We are looking for around a minute of rest each round. *Take your burpees up to 10 if you are feeling good. 

CASHOUT:

1-4 Rounds:

7 Close Grip Push-ups
7 Ring Rows
7 Bench Press (135/95lbs) 
7 DB Bent Over Rows (each arm)

WOD:

#send off

4 Rounds:

21/15 Calorie Bike, Row or Erg

18 Wallballs (20/14lbs)

15 Kettlebell Swings (70/53lbs)

12 Burpees

Memorial Day Murph is here! Please join us as we honor a true HERO!  Please take note that we will have the 6am, 7am, 8am, and 9am classes only that day.  (There will be no open gym or evening classes).  Please arrive ON TIME and if you are visiting please feel free to get your waiver and drop in taken care of prior to class online. We will have all fitness levels joining us therefore there will be multiple scaling options based on your abilities.  Let's make it a great day! 

WOD:

#Murph**

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

**Again, there will be multiple scaling options based on your fitness and experience level.  Coaches will go over all of these during the warm up. 

It's Coming!!! SAVE THE DATE!!  Lahaina CrossFit presents FALL BRAWL coming August 26th!  2 person/Same sex teams.  Rx, Scaled, and Masters Divisions (40+). Stay tuned to our Website, Instagram and Facebook for details coming very soon.  This is OPEN to EVERYONE! 

#leftovers

EMOM 24:

Min 1: 5 Power Cleans (135/95lbs) Rx+155/105lbs **BeachFit will do 10 KB Deadlifts

Min 2: 5 Shoulder to Overhead (135/95lbs) Rx+155/105lbs *BeachFit will do 5 KB Overhead Presses

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

Min 4: :30 Sec Hollow Hold

ADDITIONAL OLY WORK:

Snatch
3x3 at 70%
3x2 at 75%
3x1 at 80%

Snatch Pull
5x3 at 100%

Snatch Grip Deadlift (pause at pockets) 
3x2 at 110%

STRENGTH:

Back Squat

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

BeachFit will do:

13 Min AMRAP

10/8 AirDyne Bike

10 Jumping Air Squats

2 Prowler Push - High/Low Handle

1:00 Min Rest

WOD:

#the running dead (22 Min Cap)

3rds for time:

600m Run

16 Deadlifts (225/155lbs) BeachFit will do Double KB DeadLifts

60 Double Unders