WORKOUT OF THE DAY, JULY 1ST 2017
July 1, 2017 | LAHAINA CROSSFIT
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!
WORKOUT OF THE DAY, JULY 3RD 2017
July 3, 2017 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, JULY 4TH 2017
July 4, 2017 | LAHAINA CROSSFIT
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.
WORKOUT OF THE DAY, JULY 5TH 2017
July 4, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 6TH 2017
July 5, 2017 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, JULY 7TH 2017
July 7, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 8TH 2017
July 8, 2017 | LAHAINA CROSSFIT
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!!
WORKOUT OF THE DAY, JULY 10TH 2019
July 10, 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! 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
WORKOUT OF THE DAY, JULY 11TH 2017
July 11, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 12TH 2017
July 12, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 13TH 2017
July 12, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 14TH 2017
July 13, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 15TH 2017
July 15, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 15TH 2017
July 15, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 17TH 2017
July 16, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 18TH 2017
July 18, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 19TH 2017
July 19, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 20TH 2017
July 19, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 21ST 2017
July 21, 2017 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, JULY 22ND 2017
July 22, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 24TH 2017
July 24, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 25TH 2017
July 25, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 26TH 2017
July 26, 2017 | LAHAINA CROSSFIT
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...
WORKOUT O THE DAY, JULY 27TH 2017
July 26, 2017 | LAHAINA CROSSFIT
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)
WORKOUT OF THE DAY, JULY 28TH 2017
July 27, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 28TH 2017
July 30, 2017 | LAHAINA CROSSFIT
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
WORKOUT OF THE DAY, JULY 31ST 2017
July 30, 2017 | LAHAINA CROSSFIT
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