WORKOUT OF THE DAY, JUNE 13TH 2017

June 13, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

1 Mile Run - Get your 1 Mile Run Benchmark time! 

WOD: (20 min Cap)

#harley love

6rds for time:

14 Thrusters (95/65lbs)

13 Pullups

Beachfit will do:

6rds for time:

14 Wall Balls 

13 Ring Rows/Jumping Pullups

 


WORKOUT OF THE DAY, JUNE 2ND 2017

June 1, 2017 | LAHAINA CROSSFIT

Happy Aloha Friday!! 

STRENGTH:

Front Squat

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

BeachFit will do:

EMOM 12:

Min 1: 12 Goblet Squats 

Min 2: 10 Deadbugs + :20 Superman

WOD:

#tagteam

Teams of 2

AMRAP 20:

12/9 Cal Bike, Row, or Ski Erg

9 Lateral Burpees

12 Thrusters (65/45lbs)

*Partners complete full rounds,
the switch. No more than 2 minutes per individual!

ADDITIONAL OLY WORK:

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

Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2


WORKOUT OF THE DAY, JUNE 3RD 2017

June 3, 2017 | LAHAINA CROSSFIT

WOD:

#grindz

For Time:

70 Plank Burpees*

**10 Toes to Bar

200m Run

60 Deadlifts (135/95lbs)

10 Toes to Bar

200m Run

50 Hang Power Cleans (135/95lbs)

10 Toes to Bar

200m Run

40 Front Squats (135/95lbs)

10 Toes to Bar

200m Run

30 Jerks (135/95lbs)

10 Toes to Bar

200m Run

20 Thrusters (135/95lbs)

10 Toes to Bar

200m Run

In teams of 2 complete the Chipper for time.  1 Athlete working at a time. Reps can be split as needed. 

**After each exercise is completed.  Athlete 1 will do 10 Toes to Bar and a 200m Run.  Once complete, Athlete 2 will do 10 Toes to Bar and a 200m Run. 

*For the Burpees, "resting" Athlete will be in a plank and Athlete 2 will do bupees over their partner. 


WORKOUT OF THE DAY, JUNE 5TH 2017

June 5, 2017 | LAHAINA CROSSFIT

Join us SATURDAY, AUGUST 26th for Lahaina CrossFit presents...FALL BRAWL!! 
For those of you ready to test your skills with some of the Islands fittest, there is no better place than FALL BRAWL! 
FALL BRAWL will test your physical and mental will with WOD's that are well balanced, unique, expected and UNEXPECTED!!
Lahaina CrossFit is located on Maui's beautiful westside. We welcome athletes from anywhere and everywhere of all fitness levels to participate in our inagural competiton. 
 
Click HERE for more information and to sign up!!
 
STRENGTH:
 
Front Squats
 
2@60%
2@70%
2@75%
2@80%
2@85%
2@90%
 
WOD:
 
#front nine
 
AMRAP 18
 
18/15 Calorie Row
 
15 Box Jump Overs (24/20)
 
12 Toes to Bar
 
9 Front Squats (95/65lbs)  *Rx+ 53/35 KB Front Squats

WORKOUT OF THE DAY, JUNE 6TH 2017

June 6, 2017 | LAHAINA CROSSFIT

WOD:

#Hang Tough

AMRAP 4:
27 Hang Power Cleans (115/80lbs) *BeachFit will do DB Hang Cleans or KB Swings
27 Wallballs (20/14lbs)
27 Calorie Bike* (Running Option 600m Run)

Rest 4:00

AMRAP 4:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14lbs)
21 Calorie Bike (Running Option 400m Run)

Rest 4:00

AMRAP 4:
15 Hang Power Cleans (115/80)
15 Wallballs (20/14lbs)
15 Calorie Bike (Running Option 200m Run)

*Calorie Bike is first option. If there is a full class and bikes are full, do Calorie Row/Erg.  

**Looking for about 1 Round for first AMRAP, 1.5 Rounds for the second, and 1.5+ on the third AMRAP-Discuss scaling with Coach. 

Rest 5 minutes, then...

#stamina conditioning

EMOMx16:

Odd: 6-10 Power Cleans (155/105lbs)

Even:  6-10 Strict HSPU, Strict DB press or Inverted HSPU on Box


WORKOUT OF THE DAY, JUNE 8TH 2017

June 7, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squat

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

BeachFit will do :

13 min AMRAP

200m Run

20 Plank Taps

15 Jumping Squats

10 Lunges (5 per leg)

5 Ring Rows

WOD:

#have mercy (25 min Cap)

21-15-9:
Snatches (95/65lbs) Rx+135/95lbs   **BeachFit Plate Ground to Overhead
Hollow Rocks/DeadBugs  Rx+GHDSU

Directly into:

21-15-9:
Clean & Jerks (95/65lbs)  Rx+135/95lbs  **BeachFit KB Swings
Chest to Bar Pullups  Rx+ Bar Muscle Ups

Directly into:

21-15-9:
Bar Facing Burpees
Toes to Bar  (Scale to Abmat Sit Ups)


WORKOUT OF THE DAY, JUNE 8TH 2017

June 7, 2017 | LAHAINA CROSSFIT

Just wanted to send out a special YOU ARE AWESOME to all of our Lahaina CrossFit Ohana!  Thank you for always welcoming our visitors with open arms, having a smile on your face, and sharing plenty of Aloha.  Make it a great day! 

WOD:

#annies on the run (18 min Cap)

100 Double Unders (Sub 2:1 singles)

50 Ab Mat Sit-ups

200m Run (200m Row if needed)

80 DU

40 Sit-ups

200m Run

60 DU

30 Sit-ups

200m Run

40 DU

20 Sit-ups

200m Run

20 DU

10 Sit-ups

200m Run

CASHOUT:

#pump up

3-5rds 

**Scale number down to 5 if needed

10 Ring Dips/Bench Dips

10 Feet Elevate Pushups (20in)

10 HR Pushups

10 Hands Elevated Pushups (20in)

 


WORKOUT OF THE DAY, JUNE 9TH 2017

June 8, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat  (15 min)

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

BeachFit will do:

EMOM 12

Min 1: Sled Push Down and Back  + 5-10 Jumping Squats

Min 2: :20 Plank + :20 Superman

WOD:

#Jackie (13 min Cap)

1,000m Row

50 Thrusters (45lbs)

30 Pull-ups

Scale to 2 rounds,

500m Row

25 Thrusters

15 Pullups/Ring Rows

Rest as needed, approx 5 minutes, then..

1-3 Rounds:

20/15 Cal Bike
20/15 Cal Row

Rest 1:00 after the 2 movements. 

ADDITIONAL OLY WORK:

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

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

 

 


WORKOUT OF THE DAY, JUNE 10TH 2017

June 10, 2017 | LAHAINA CROSSFITQ

WOD:

#dt and thensome

5 rds.  With a Partner:

12 Deadlifts (Rx 155/105lbs) *Scale to 135/95 or 115/75lbs

9 Hang Power Cleans

6 Jerks

12 Lateral Bar Burpees

9 Toes to Bar

6 Strict Pullups

Partner 1 does 12 Deadlifts.  Then Partner 2 does 12 Deadlifts. Partner 1 does 9 Hang Power Cleans. Partner 2 does 9 Hang Power Cleans......Partner 1 Strict Pullups.  Partner 2 Strict Pullups. 

After each round complete the following together:

Rd 1 100m Run

Rd 2 200m Run

Rd 3 300m Run

Rd 4 400m Run

Rd 5 600m Run


WORKOUT OF THE DAY, JUNE 12TH 2017

June 11, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Front Squat

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

BeachFit Strength will do:

EMOM 12

Min 1: 10 KB Front Squats (2 KBs if possible)

Min 2:  10 Ab Mat Sit Ups + :15 Hollow Hold

WOD:

#giddy up

AMRAP 25

Teams of 3:*

10 Front Rack Alternating Lunges -5/side  (95/65lbs)  **BeachFit Goblet Lunges

10 Power Cleans (95/65lbs) **BeachFit KB Swings

20 Lateral 2-foot Bar Hops (each jump = 1 rep)

200m Run

*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.

ADDITIONAL OLY WORK:

Snatch
60%/1
70%/1
75%/1
80%/1
85%/1

Snatch Pull
(107%/3)4

 

 


WORKOUT OF THE DAY, JUNE 14TH 2017

June 14, 2017 | LAHAINA CROSSFIT

STRENGTH: (20 Min)

1RM Back Squat

If you get done with your 1 Rep Back Squat early, then..

Power Clean

Build to a heavy triple

BeachFit will do:

EMOM 14 

Min 1: 3 Lengths Sled Push

Min 2: 10 Plate Ground to Overhead

WOD:

#behind bars

AMRAP 4:00:

400m Run
15 Burpees Over Bar
Max Power Cleans (115/75lbs)  Rx+(135/95)**

Rest 4:00

AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (135/95lbs)  Rx+(155/105)**

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (155/105lbs)  Rx+ (185/135)**

**BeachFit will do Max KB Tators going up in weight each AMRAP


WORKOUT OF THE DAY, JULY 15TH 2017

June 14, 2017 | LAHAINA CROSSFIT

Fall Brawl is quickly approaching!  Grab your bro or broette and get signed up for this great partner competition Saturday August 26th!  Click HERE for more information and to sign up! 

WOD:

#rest day

EMOM 24

Min 1: 10 Deadlifts (225/155lbs - **Approx 50% of 1RM)

Min 2:  15/12 Cal Row  *Assault Bike 12/10 Cal

Min 3:  10 Push Press (115/75lbs)  *DB Push Press 35/25lbs

Min 4:  15 Ab Mat Sit Ups (Rx+ GHD's)

BeachFit will do:

Min 1: 10 KB Deadlifts (2 KB's)

Min 2:  15/12 Cal Row  *Assault Bike 12/10 Cal

Min 3:  10 Push Balls or *DB Push Press 

Min 4:  15 Ab Mat Sit Ups 

CASHOUT:

#GTL

12,10,8

DB Hammer Curls

DB Alternating Curls

Barbell Curl

Set 1, 12 reps of all 3.  Set 2, 10 reps of all 3.  Set 3 8 reps of all three.  Increase weight each set. 

 


WORKOUT OF THE DAY, JUNE 16TH 2017

June 15, 2017 | LAHAIAN CROSSFIT

STRENGTH:

Front Squat (12 min)

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

BeachFit will do: 

2,000m Row - Every 250m, get off rower and do 3 Burpees 

WOD:

#bells and whistles

21-15-9

Hang Squat Cleans (95/65lbs)

Handstand Pushups  (Scale to Inverted HSPU or Hand Release Pushups)

600m Run after each round

BeachFit will do:

21-15-9 

Goblet Squats

KB Swings

600m Run after each round

CASHOUT:

#GTL2

10-1 

Ring Dips/Bench Dips

Hollow Rocks

ADDITIONAL OLY WORK:

Snatch

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

Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/1
85%/1
(90%/1)2


WORKOUT OF THE DAY, JUNE 19TH 2017

June 18, 2017 | LAHAINA CROSSFIT

STRENGTH:  (20 min) 

Back Squat

(70%/3)3

If you get done with your Back Squat early, then..

Power Snatch

(65%/2)3

BeachFit will do:

14 min AMRAP

200m Run

10 Jumping Squats

20 Plank Taps

WOD:

#denim

AMRAP 15:

60 Double Unders (2:1 Singles)

30/20 Calorie Row  (AirDyne 20/14 cal)

15 Overhead Squat* (115/80lbs) Rx+135/95lbs  *BeachFit will do Goblet Squats

CASHOUT:

2-5rds

18 AbMat Sit Ups (Rx+GHD Sit Ups)

18 Weighted Glute Brides (Rx+Back Extensions)

 


WORKOUT OF THE DAY, JUNE 21ST 2017

June 20, 2017 | LAHAINA CROSSFIT

WOD:

Run Conditioning  (8 min)

3 Sets: 4x100 (Drive and Back), :20 rest

Rest 1:00 between sets

At the 10 min...

Barbell Conditioning 

EMOMx6:

Minutes 1-3: 3 Snatches (135/95lbs) 
Minutes 4-6: 5 Clean & Jerks (135/95lbs)

Scale to 115/75, 95/65, 75/55 etc..

BeachFit EMOM

Minutes 1-3:  10 Plate Ground to Overhead

Minutes 4-6:  5 Plate Burpees

#down swinging (13 min Cap)

For time:

35/25 Assault Bike  (*30/20 Row)
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees

 

WORKOUT OF THE DAY, JUNE 21ST 2017

June 21, 2017 | LAHAINA CROSSFIT

STRENGTH:  (15 min for both)

Power Clean
(65%/2)3

Front Squat
(70%/2)3

BeachFit will do:

12 Min AMRAP

7 KB Deadlift

7 KB Swings

7 KB Goblet Squats

7 Pushups (Scale to Plank Taps if needed-R/L=1)

7 Cal Bike

WOD:

#Optimus Prime (12 min Cap)

150 Wall Balls (20/14lbs) Rx+30/20lbs

*EMOM: 5 Deadlifts (225/155) (If not at Rx weight, use approx 50% of your 1 RM  (BeachFit will do 5 KB Deads, Single or Double)

Rest as needed, then..

Rowing Conditioning 
Up to 3 Rounds:
20/14 Cal Row  *These should be SPRINTS!
Rest approx 1 min between each round!

 

WORKOUT OF THE DAY, JUNE 22ND 2017

June 22, 2017 | LAHAINA CROSSFIT

WOD:

#bodyrock

Tabata

(8 x :20 on/:10 off)

Air Squats

Ab Mat Sit-ups

Push-ups

Calorie Row

Complete all 8 intervals before progressing to next station

Score = Total reps/calories

Rest as needed, then 

#accessory

1-3rds of 

8 Bent over Rear Delt Raises (If DB's all taken, do Banded Pull aparts)

12 Grasshoppers (R/L=1) *Scale to Deadbugs Rx+GHD Sit ups

8 Narrow Barbell Curls

12 Grasshoppers (R/L=1)

8 DB Skull Crushers

 


WORKOUT OF THE DAY, JUNE 23RD 2017

June 22, 2017 | LAHAINA CROSSFIT

STRENGTH:

12 Minutes to work up to a Heavy Snatch - Squat Snatch preferred

BeachFit will do:

1 Mile Run (4/400m)

Every 400m, stop and do 5 Jumping Squats and 10 Plank Taps

WOD:

#all over (15 min Cap)

5 Rounds for time:

10 Power Snatches (95/65lbs) *Scale load if needed or to Clean/Jerk

10 Box Over Jumps (24/20in)

BeachFit will do:

5 Rounds for time:

15 Plate Ground to Overhead (45/25lbs)

10 Box Step Ups or Box Jumps

Rest up to 5 minutes after finishing then..

400m Farmer Carry - Choose load that will Challenge you.  


WORKOUT OF THE DAY, JUNE 26TH 2017

June 25, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squat (15 min)
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

BeachFit will do:

12 Minutes of:

:30 AirDyne Bike :30 Off  (Approx 5 Cal)

:30 Air Squats :30 Off (Approx 15)

WOD:

#Isabel (8 Min Cap)

30 Snatches for time (Scale to Clean and Jerks if needed) 

BeachFit will do 60 Plate Ground to Overhead (45/35lbs)

Rest 3 min, then..

#midline

4 super sets of:

25 Weighted Ab Mat Sit Ups (Rx+ GHD Situps)
25 Barbell Good Mornings ( 45/35lbs)

Driveway Run (100m) after each round

 


WORKOUT OF THE DAY, JUNE 27TH 2017

June 27, 2017 | LAHAINA CROSSFIT

STRENGTH:

#Barbell Conditioning

EMOMx6:

Minutes 1-3: 4 Snatches (135/95lbs) 
Minutes 4-6: 6 Clean & Jerks (135/95lbs)

Scale to 115/75, 95/65, 75/55 etc..

BeachFit EMOM

Minutes 1-3:  12 Plate Ground to Overhead

Minutes 4-6:  6 Plate Burpees

WOD:

#Doce

AMRAP 4:
27/20 Calorie Row  *Run 400m if Rowers full or AirDyne
21 Power Cleans (115/75) Rx+135/95  
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/20 Calorie Row *Run 400m if Rowers full or AirDyne 
21 Power Cleans (95/65) Rx+115/80 
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/20 Calorie Row *Run 400m if Rowers full or AirDyne
21 Power Cleans 75/55 (Rx+95/65)
15 Burpee Box Jump Overs (24/20)

BeachFit will do KB Swings instead of Power Cleans and start wil a Heavy load and decrease weight in each AMRAP.  Ex:  70/53/42 for Males and 53/42/35 for Females. 


WORKOUT OF THE DAY, JUNE 28TH 2017

June 28, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat (15 min)

75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

BeachFit will do: 

12 Min AMRAP

10 KB Deadlifts

10 KB Swings 

10 KB Goblet Lunges (5/leg)

:20sec Plank

WOD:

#everyday I'm thruster'n

EMOM 12

Min 1: 200m Run

Min 2:  2 Lateral Barbell Burpees + 5 Thrusters*    (BeachFit will do 2 Burpees +10 Wall Balls)

*Build in load with your Thrusters. For example, Rd1 95/65, Rd2 115/75, Rd3 135/95, Rd4 155/105, Rd 5 175/125.  Challenge YOURSELF!

CASHOUT:

#sore core

2-4rds

10 Hollow Rocks

10 Dead Bugs

10 Tuck Ins

10 Barbell Sit Ups

 

 


WORKOUT OF THE DAY, JUNE 29TH 2017

June 28, 2017 | LAHAINA CROSSFIT

WOD:

#touchdown

20min AMRAP

15 Toes to Bar

15 Hand Release Pushups

Driveway Farmers Carry 70/53lbs

Driveway Run 

CASHOUT:

Alternating DB Curls

Alternating DB Hammer Curls 

Barbell Curls 

Sets of 10 of each, 8, and 6. 

 


WORKOUT OF THE DAY, JUNE 30TH 2017

June 29, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squat  

77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

WOD:

#Escape from Wonderland

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row  (AirDyne 20/15cal)

ADDITIONAL OLY CASHOUT:

Snatch

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

Clean & Jerk

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