ATTENTION/SCHEDULE UPDATE:

TUESDAY JULY 4TH THERE WILL BE NO AFTERNOON CLASSES!   6, 7, 8 AND 9AM CLASSES ONLY. GET IN EARLY AND GET YOUR WOD ON BEFORE THE FESTIVITES. MAHALO!

ATTENTION/SCHEDULE UPDATE:

TUESDAY JULY 4TH THERE WILL BE NO AFTERNOON CLASSES!   6, 7, 8 AND 9AM CLASSES ONLY. GET IN EARLY AND GET YOUR WOD ON BEFORE THE FESTIVITES. MAHALO!

STRENGTH: (15 min)

Back Squats 

5 sets of 6 reps @75%

BeachFit will do:

EMOM 12

Min 1: 10 Goblet Squats + 10 Plank Taps

Min 2:  Driveway Run

WOD:

#air ball

4rds for time:

21 Wallballs (20/14)

18/12 Cal Row or AirDyne  

15 Box Jumps (24/20")

12 Power Snatch (95/65lbs)  BeachFit will do Plate Ground to Overhead 

CASHOUT:

3 Super Sets:

30 Weighted Ab Mat Sit Ups  (Rx+GHDSU)

30 Weighted Glute Bridges  (Rx+GHD Back Extensions)

WOD: (45 Min Cap)

#glen

30 Clean and Jerks (135/95lbs)  *BeachFit 30 Plate Ground to Overhead

1 Mile Run

10 Rope Climbs (Scale to 20 Chest to Bar Pullups)

1 Mile Run

100 Burpees

*Scale Reps and Run Distance in half if needed. 

STRENGTH: (15 min)

Push Press

5 sets of 5 at 75%

(If you do not know your 1 rep Max, quickly build up to a Heavy Single and then use 75% of that load)

BeachFit will do: 

EMOM 12

Min 1: 10/8 AirDyne

Min 2: 10/7 Hand Release Pushups + :20 Sec Plank

WOD:

#wrestle mania (12 Min Cap)

15-12-9-6-3 Deadlifts (225/155) *Approx 50% of 1RM if not at Rx weights
30-24-18-12-6 Ab Mat Sit Ups (Rx+ GHD Sit Ups)

CASHOUT:

2-3rds

30/20 Cal Row

Rest :30 between 

WOD:

#mad season

For Time:

21-18-15-12-9-6

Chest to Bar Pullups 

Barbell Push Press (95/65lbs) Rx+115/75

Front Rack Barbell Lunges  (95/65lbs) Rx+115/75 (R/L=2) *Can do back rack lunges if needed

**200m Run After Each Round

BeachFit will do:

21-18-15-12-9-6

Ring Rows

Push Balls 

Lunges holding Wall Ball in Front

**200m Run After Each Round

CASHOUT:

5x5 Bench Press

*15 Grasshoppers after each set (R/L=1)

STRENGTH:

Front Squat  (15 min Cap)

5 sets of 4 reps @75%

BeachFit will do:  (EMOM 12)

Min 1: 5 Heavy Goblet Squats + 10 Plank Taps (R/L=1)

Min 2: 5 KB Rows Each Side + :10 Sec Superman Hold

WOD:

#perfect 10 

10 Rounds: (25 min Cap)

5 Squat Cleans (135/95lbs) (Rx+155/105lbs)  *BeachFit will do KB Tators

10/8 Cal Bike or Row (If needed can run drive sprint)

30 Double Unders  (Scale to 60 Singles)

Rest 1:00 Min Between Rounds

ADDITIONAL OLY WORK:

Clean & Jerk 
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

Clean Pull
(95%/3)4

WOD:

#hundo

For Time

With a Partner Complete the following..

Buy In - 300m Run each with Wall Ball, then 

100 Burpee Box Jump Overs (24/20)

100 Hang Power Cleans (135/95lbs)

100 Wall Balls (30/20lbs)

100 Strict Handstand Pushups or Push Jerks (135/95lbs)

100 Calorie Assault Bike

*One partner working and one resting.  Break up reps as needed.  

Happy Saturday!! 

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! Keep an eye out in the coming weeks for prize sponsors and WOD teasers.

STRENGTH: (15 min)

Back Squats

5 sets of 6 reps at 78%

BeachFit will do:

12 min AMRAP

5 Ring Rows

10 Lunges *Add weight if desired

15 Plank Taps

WOD:

#Run Up

For Time:

27-21-15-9  

Calorie Row  (Running Option would be 600m/400m/300m/200m)

Kettlebell Swings (53/35lbs) (Rx+KB Snatches)

Overhead Squats (75/55lbs) *Scale to Front Squats 

CASHOUT:

2 super sets of:

20 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups)
20 Weighted Glute Bridges (Rx+Hip Extensions) 

ADDITIONAL OLY WORK:

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

Snatch Pull
(100%/3)4

STRENGTH:

Barbell Cycling EMOM 6

Min 1-3: 4 Snatches (135/95)

Min 4-6: 6 Clean and Jerks (135/95)

BeachFit EMOM

Minutes 1-3:  12 Plate Ground to Overhead

Minutes 4-6:  6 Plate Burpees

WOD:

#play dead

AMRAP 5:

600m Run Buy-In
12 Deadlifts (185/135) *BeachFit KB Deads
12 Bar Facing Burpees

Rest 5:00

AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees

Rest 5:00

AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

STRENGTH:

Push Press 

5 sets of 5 @ 77%

BeachFit will do:

EMOM 12

Min 1: 10/8 AirDyne

Min 2: 10 DB Push Press + :20 Sec Plank

WOD:

#tread water (30 min Cap)

For Time: 

2k Row 

150 Double Unders  (300 Singles) 

10 Rounds of "Cindy"*

*Cindy is 5 Pullups, 10 Pushups, 15 Air Squats 

CASHOUT:

200m Front Rack KB Carry - 53/35lbs

WOD:

#Jumpin' Beans

EMOM 24:

Min 1:  4 Burpee Box Jump Overs + 10 Russian KB Swings (70/53lbs)

Min 2:  200m Run or 10/8 Cal Air Dyne

Min 3:  4 Burpee Box Jump Overs + 10 Plate Ground to Overhead (45/25lbs)

Min 4:  :35 Plank Hold

CASHOUT:

#Bro

DB Hammer Curl

Alternating DB Curl

Wide Barbell Curl

Sets of 10,8, and 6.  Try going up in weight each set

STRENGTH:  (15 Min)

Front Squat 

5 sets of 4 @78%

BeachFit will do:

EMOM 12:

Min 1: Sled Push High Handle Down/Low Back + 10 Jumping Air Squats

Min 2: 20 Grasshoppers or Mountain Climbers

WOD:

#raise the bar

Ascending Ladder by 3's for 8:00:

3 Thrusters* (95/65)
3 Toes to Bar (Scale to Hanging Knee Raise or Ab Mats)

6 Thrusters (95/65)
6 Toes to Bar

9 Thrusters (95/65)
9 Toes to Bar

*BeachFit will do Wall Balls

ADDITIONAL OLY WORK:

Clean & Jerk 

60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3

WOD:

#top gun

For Time: (30 min Cap)

60 Partner Plank Burpees (Split reps as needed, Burpee over planking partner)

4 Rounds of DT Complete full round and then rotate (DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Press)

800m Run (Split into 4 200m Runs - Alternate full 200m per partner)

4 Rounds of DT (DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Press)

800m Run (Split into 4 200m Runs - Alternate full 200m per partner)

4 Rounds of DT (DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Press)

60 Partner Plank Burpees (Split reps as needed, Burpee over planking partner)

Rx=155/105lbs

WOD:

#top gun

For Time: (30 min Cap)

60 Partner Plank Burpees (Split reps as needed, Burpee over planking partner)

4 Rounds of DT Complete full round and then rotate (DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Press)

800m Run (Split into 4 200m Runs - Alternate full 200m per partner)

4 Rounds of DT (DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Press)

800m Run (Split into 4 200m Runs - Alternate full 200m per partner)

4 Rounds of DT (DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Press)

60 Partner Plank Burpees (Split reps as needed, Burpee over planking partner)

Rx=155/105lbs

SCHEDULE UPDATE FOR THIS WEEK ONLY:  There will be no 5pm Class on Thursday as we are taking our Coaches out as a Thank You for taking such good care of the gym while we were away! Mahalo to all our Coaches and Athletes for always taking care of our box. 

STRENGTH:

Power Snatch (12 min)

3 sets of 3 at 70%

BeachFit will do:

1500m Row *Every 150m stop and do 3 Burpees

WOD:

#flip and flop

For Time:

21-15-9

Power Snatch (95/65lbs)  *BeachFit Plate Ground to Overhead (45/25lbs) Rx+DB Snatch (70/55lbs)

Calorie Row/Assault Bike

Immediately, into 

21-15-9

Box Jump Overs (24/20)

Pullups

CASHOUT:

#midline

40 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups)
40 Weighted Glute Brides (Rx+Hip Extensions)
20  Weighted Ab Mat Sit Ups
20  Weighted Glute Brides
10 Weighted Ab Mat Sit Ups
10  Weighted Glute Brides

Please join LCF and all of the boxes on Maui as we come together to fundraise for some amazing Keiki! Let's make those wishes come TRUE!!!!! You can donate and/or join us at the box on Sat 7/22 at 8am for the WOD FOR WISHES. This WOD is for all fitness levels! More information on this great cause at the front desk.

#Fifth Wheel

AMRAP 5
7 Rounds of “The Chief” 95/65lbs  (Rx+115/80)
Max Calorie Bike/Row

rest 5 minutes 

AMRAP 5
6 Rounds of “The Chief” 115/80lbs  (Rx+135/95)
Max Calorie Bike/Row

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” 135/95lbs  (Rx+155/105)
Max Calorie Bike/Row 

1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Fall Brawl August 26th!!  Sign up before it is too late!!

STRENGTH:

Back Squat (12 min)

3 sets of 5 at 75%

BeachFit will do:

10 Min EMOM

Min 1: 5 Goblet Squats + :20 Plank

Min 2: 5-10 Burpees  *Looking for approx :40 sec work

WOD:

#buggaboo

15 Min AMRAP

6 Strict Pullups or Ring Rows  *Alternate Option Bent over KB Rows

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

200m Run

CASHOUT:

Tabata Hollow Rocks/Hold

Just a reminder, WOD for Wishes is this Saturday, everyone is welcome to work out with us during our 8am class. Any donation is appreciated and all proceeds will go to Make A Wish Hawaii. You can also go to the event page that we have set up! We will be collecting donations on Saturday as well. https://raceroster.com/events/2017/13337/wod-for-wishes-maui/pledge?id=2820370&type=participant

WOD:

#wrecking ball

Teams of 3

20 min AMRAP

6 Down and Back Farmers Carry (70/53lbs)

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

200m Run

10 Plate Ground to Overhead (45/25lbs)

**When teammate finishes driveway 
run, next partner can start**

CASHOUT:

#Push Up Pyramid

Start in a push-up position. Do 1 rep, pause at the top for two seconds, do 2 reps, pause for two seconds, do 3 reps, pause for two seconds. Try to get up to 10 reps, and then work your way back down. If you can't make it to 10 reps, work up to 7 and then down, or 4 and then down.

*This can be done with an elevated pushup or on knees

Goat Work/Accessory/Mobility

STRENGTH:

Front Squats 

3 sets of 5 reps at 70%

WOD:

#open test 

20 Min AMRAP

AMRAP 20:

50 Wall Balls (20/14)

50 Double Unders (2:1 Singles)

40 Box Jumps (24/20)

40 Toes to Bar  (Scale to Hanging Knee Raise or Dead Bugs)

30 Pull-ups

30 Burpees

20 Cleans (115/80) (Rx+145/100)  *BeachFit will do KB Swings

20 Jerks (115/80) (Rx+145/100)  *BeachFit will do HR Pushups

10 Snatches (115/80) (Rx+145/100) *BeachFit will do Plate G20

10 Burpee Chest to Bar Pull-ups (Rx+ Ring Muscle Ups)

Great turnout for our WOD for Wishes workout today at Lahaina Crossfit! A big MAHALO to everyone who came out, donated and supported us in this great cause!  Have a great weekend! 

WOD:

#wod for wishes

Buy In: 55 Sit Ups

Then, 4rds of:

4 Burpee Muscle Ups

6 Overhead Barbell Lunges (135/95lbs)

10 Plate Ground to Overhead (135/95lbs)

6 Overhead Barbell Lunges

4 Burpee Box Jump Overs (24/20)

Buy Out:  80 Push Ups

STRENGTH: (15 min)

Back Squats 

5 sets of 5 at 80% of 1RM

BeachFit will do:

5RFT:

10 Ring Rows

20 Pushups

30 Jumping Air Squats

WOD:

#randy's on the run

5 RFT:

400m Run

15 Power Snatches 75/55 (Rx+95/65)  **BeachFit Plate Ground to Overhead

CASHOUT:

60 Ab Mat Sit Ups Rx +GHD Sit-ups
60 Glute Bridges Rx+ Hip Extensions
40 Ab Mat Sit-ups
40 Glute Bridges
20 Ab Mat Sit -up Sit-ups
20 Glute Bridges

WOD:

#Fire Alarm (20 min Cap)

For Time: 

3 Rounds Bergeron Beep Test*

50/35 Cal Row - If rowers taken, Run 800m or Bike 50/35 Cal

3 Rounds Bergeron Beep Test*

50/35 Cal Row

3 Rounds Bergeron Beep Test*

*Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

**Bergeron Beep Test BeachFit - 7 Wall Ball , 7 Ring Row, 7 Burpees

STRENGTH: (20 Min for both)

Power Clean 
(80%/3)5

Push Press 
(80%/3)5

BeachFit will do:

15 Min EMOM

Min 1: 10 KB Deadlifts 

Min 2:  5-10 Pushups

Min 3: :30 Sec Plank

WOD:

#power play

Ascending Ladder for 10 Minutes:

1 Power Clean (155/105*), 30 DU (60 singles)  Rx+185/135lbs

2 Power Cleans (155/105), 30 DU

3 Power Cleans (155/105), 30 DU

Add (1) Power Clean per round

*Approx 60% of you 1RM Power Clean if not at Rx'd

BeachFit will do:

10 Min Ascending Ladder

3 KB Swings, 30 DU or 60 Singles

6 KB Swings , 30 DU  or 60 Singles

9 KB Swings, 30 DU or 60 Singles

Add 3 KB Swings per round...

WOD:

#remix

EMOM 24:

Min 1: 12 (6/leg) Alternating Barbell Reverse Lunges (115/75lbs)*

Min 2: 10/8 Cal Bike or 200m Run 

Min 3: 12 Toes to Bar*  

Min 4:  10/8 Hand Release Pushups  (Rx+12/10)

*BeachFit will do Double KB Lunges or Goblet Lunges

*BeachFit will do Hanging Knee Raises/ Deadbugs or Ab Mat Sit ups

CASHOUT: (10 min)

10-1 (Can scale to 10-8-6-4-2 if needed)

Dips (Ring or Bench)

Grasshoppers (R/L=1)

STRENGTH: (15 min)

Front Squats

5 sets of 5 at 80%

BeachFit will do:

12 Min AMRAP

10 Goblet Squats

10 Burpees

10 Sit Ups

Driveway Run

WOD:

#Diane 

21-15-9 

Deadlifts (225/155lbs)  Scale Load to approx 55% or something you could do 21 times fresh

Handstand Pushups 

*Scale/BeachFit:  

Single or Double KB Deadlift

Inverted Pushups or Strict DB Press

CASHOUT:

#midline 

8 x :25 on / :15 off 
Hollow Body Hold Rx+L Sit Hold

WOD:

#team up

For Time:  (Teams of 2)

Buy In:  100 Partner Plank Taps

Then:

6rds

15 KettleBell Swings (70/53lbs)

12 Lateral Bar Burpees

9 Thrusters (115/75lbs)

100m Run

Ex:

Partner 1 Completes 15 Swings, Partner 2 Completes 15 Swings

Partner 2 Completes 12 Burpees, Partner 2 Complets 12 Burpees

Partner 1 Completes 9 Thrusters, Partner 2 Completes 9 Thrusters

Partner 1 Runs, Partner 2 Runs

Continue in this fashion for 5 more rounds

STRENGTH: (15 min)

Back Squats

5 sets of 5 Reps @83%

BeachFit will do:

EMOM 12

Min 1: 10 Goblet Squats

Min 2: :30sec Plank  (Vary your planks per round with R/Plank, L Plank, 30 Plank Taps)

WOD:

#nasty girls

3 RFT:

50 Air Squats 

7 Ring Muscle-Ups  (Scale to 7 Burpee Pullup or 7 Burpee + 7 Ring Rows)

10 Hang Power Cleans (135/95)  *BeachFit will do KB Tators

CASHOUT:

75 Ab Mat Sit Ups or Rx+ GHD Sit Ups

Be sure to come "test your fitness" and do some ZUMBA with Alton (L10) this Thursday at LCF at 6pm.  This is free to our LCF members!  (Drop in rates apply for Kama'aina and visitors)

STRENGTH: (10 min)

For time:

30 Clean and Jerks (135/95lbs) Rx+165/115

*If you have done "Grace" (135/95) before and are looking for a bit of a challenge today, go a heavier Grace.  (155/105, 165/115 or 185/135)

BeachFit will do:

60 Plate Ground to Overhead (45/25lbs)

Every minute stop and do 3 Burpees

At the 12 min mark, 

WOD:

#boat race

3rds of

500m Row

400m Run

Rest 4:00 between each round

*Try and partner up with someone the same fitness level as you.  One will row first and one will run. Then switch. 

Be sure to come "test your fitness" and do some ZUMBA with Alton (L10) this Thursday at LCF at 6pm.  This is free to our LCF members!  (Drop in rates apply for Kama'aina and visitors)

STRENGTH: (10 min)

For time:

30 Clean and Jerks (135/95lbs) Rx+165/115

*If you have done "Grace" (135/95) before and are looking for a bit of a challenge today, go a heavier Grace.  (155/105, 165/115 or 185/135)

BeachFit will do:

60 Plate Ground to Overhead (45/25lbs)

Every minute stop and do 3 Burpees

At the 12 min mark, 

WOD:

#boat race

3rds of

500m Row

400m Run

Rest 4:00 between each round

*Try and partner up with someone the same fitness level as you.  One will row first and one will run. Then switch.