WORKOUT OF THE DAY, MAY 1ST 2017
April 30, 2017 | LAHIANA CROSSFIT
STRENGTH:
Back Squat (15 min)
1@80%
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 sets of 3 @75%
WORKOUT OF THE DAY, MAY 2ND 2017
May 1, 2017 | LAHIANA CROSSFIT
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
WORKOUT OF THE DAY, MAY 3RD 2017
May 2, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 4TH 2017
May 3, 2017 | LAHAINA CROSSFIT
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.
WORKOUT OF THE DAY, MAY 5TH 2017
May 4, 2017 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, MAY 8TH 2017
May 7, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 9TH 2017
May 8, 2017 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, MAY 10TH 2017
May 9, 2017 | LAHAINA CROSSFIT
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.
WORKOUT OF THE DAY, MAY 11TH 2018
May 10, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 12TH 2017
May 11, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 15TH 2017
May 14, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 16TH 2017
May 16, 2017 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, MAY 17TH 2017
May 17, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 18TH 2017
May 17, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 19TH 2017
May 19, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 22ND 2017
May 21, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 23RD 2017
May 22, 2017 | LAHAINA CROSSFIT
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.
WORKOUT OF THE DAY, MAY 24RD 2017
May 23, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, MAY 25TH 2017
May 25, 2017 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, MAY 27TH 2017
May 26, 2017 | LAHAINA CROSSFIT
WOD:
#send off
4 Rounds:
21/15 Calorie Bike, Row or Erg
18 Wallballs (20/14lbs)
15 Kettlebell Swings (70/53lbs)
12 Burpees
WORKOUT OF THE DAY, MAY 29TH 2017
May 28, 2017 | LAHAINA CROSSFIT
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.
WORKOUT OF THE DAY, MAY 30TH 2017
May 29, 2017 | LAHAINA CROSSFIT
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%
WORKOUT OF THE DAY, MAY 31ST 2017
May 31, 2017 | LAHAINA CROSSFIT
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