WORKOUT OF THE DAY, AUGUST 1ST 2017

August 2, 2017 | LAHAINA CROSSFIT

STRENGTH:  (20 min)

Power Clean 
(80%/4)5

Push Press 
(80%/4)5

BeachFit will do:

14 Min EMOM

Min 1: 10/8 Cal AirDyne

Min 2: 5 Pushups + 5 Plank Taps (R/L=1) + 5 Pushups ( Can scale to 4 or 3 if needed)

WOD:

#bumblebee

For Time: 

75 Power Snatch (115/75lbs) Scale to 95/65lbs
EMOM: 7 Wall Balls (20/14lbs)

Wall Balls start on the 0:00

BeachFit will do:

120 KB Swings   EMOM: 7 Wall Balls 

 


WORKOUT OF THE DAY, AUGUST 2ND 2017

August 3, 2017 | LAHAINA CROSSFIT

The 2017 Reebok CrossFit Games starts Thursday!  Who are your picks to win it?  

WOD:

#ring the bell  (22 Min Cap)

For time:

27-21-15-9

KB Swings (70/53lbs)

Burpee

400m Run

CASHOUT:

#pump

2-4 sets of 10 Reps

KB Hammer Curl 

Bench Dip or Ring Dip

Barbell Curl

 


WORKOUT OF THE DAY, AUGUST 3RD 2017

August 3, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squats (15 min)

5 sets of 5 reps at 83%

BeachFit will do:

15 Min EMOM:

Min 1: 10 Jumping Split Lunges

Min 2:  :30 sec Plank

Min 3:  200m Run

WOD:

#heartbreak kid

3 Rounds for time:

10 Front Squats  (135/95)  Rx+155/105lbs

20 Chest to Bar Pull-Ups

50 Double Unders

BeachFit will do:

3rds for time:

10 Goblet Squats

20 Ring Rows

50 Double Unders (100 Singles)  12/10 AirDyne if no jump rope


WORKOUT OF THE DAY, AUGUST 5TH 2017

August 5, 2017 | LAHAINA CROSSFIT

WOD:

 #tubthumping

Teams of 3:

Buy In: 400m Run all together

Then, 1 working and 2 resting;

100 Cal Bike,100 Deadlifts

80 Cal Bike, 80 Hang Power Cleans

60 Cal Bike, 60 Burpees

40 Cal Bike, 40 Shoulder to Overhead

20 Cal Bike, 20 Clusters

Rx 135/95lbs


WORKOUT OF THE DAY, AUGUST 7TH 2017

August 7, 2017 | LAHAINA CROSSFIT

Back to Back Fittest on Earth!  Congrats to Matt Fraser and to Tia Clair Toomey on their Fittest on Earth Titles. 

STRENGTH:

Back Squat 

5 sets of 5 at 85%

BeachFit will do:

15 Min AMRAP

20 KB Swings

15 Air Squats

10 Ab Mat Situps

5 HR Pushups

WOD:  (20min Cap)

#jump street

3 RFT:

400 Meter Run  (Scale to Row if needed)

15 Clean and Jerks (115/80) Rx+135/95lbs  *BeachFit will do 30 Plate Ground to Overhead (45/25lbs)

75 Double-Unders

 

 


WORKOUT OF THE DAY, AUGUST 8H 2017

August 7, 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 THIS WEEK for prize sponsors and WOD teasers.

STRENGTH:

#complex

EMOM 6

3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead (115/75lbs)

BeachFit will do:

3 KB Deadlifts + 3 KB Swings + 3 KB Goblet Squats + 3 KB Press

WOD:

#freedom trail

AMRAP 3
21/15 Calorie Row, Bike or 300m Run
21 Burpees
Max Thrusters (75/55) *BeachFit will do Wall Balls or KB Thrusters

Rest 3:00

AMRAP 3
18/12 Calorie Row , Bike or 200m Run
18 Burpees
Max Thrusters (95/65)

Rest 3:00

AMRAP 3
15/10 Calorie Row, Driveway Run
15 Burpees
Max Thrusters (115/80)

Rest 3:00

AMRAP 3
12/8 Calorie Row, Driveway Run
12 Burpees
Max Thrusters (135/95)

**Scale to 18,15,12,9 if needed.  When fresh, athletes should be able to complete the below reps unbroken at each barbell.  Rd.1 25, Rd 2 20, Rd 3 15, Rd 4 10.  


WORKOUT OF THE DAY, AUGUST 9TH 2014

August 9, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Push Press 

5 sets of 5 reps at 70% of 1RM

BeachFit will do:

12 Min EMOM

MIn 1: 10-20 Wall Balls  (Rx+ 5 R Arm KB Thruster + 5 L Arm Thruster)

Min 2: 10 Burpees

Push on this one. Approx 45 sec work each minute!

WOD:

#Chiquitas

For Time:

15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter run with Med Ball (20/14lbs) Rx+45/25lb plate

5-10-15
Kettlebell Swings (70/53)
Toes to Bar


WORKOUT OF THE DAY, AUGUST 10TH 2017

August 10, 2017 | LAHAINA CROSSFIT

WOD:

#thursday fun

EMOM 20

Min 1: 10 Deadlifts (225/155lbs)  *Scale to approx 50% of 1RM  BeachFit will do KB Deadlifts either single or double

Min 2: 15 Wall Balls (20/14lbs) Rx+ 30/20

Min 3: :30 Hollow Body Hold (Rx+GHD Hollow hold)

Min 4: 12/10 Cal Bike/Row or Erg  **No running today - use a bike/row or erg

CASHOUT:

#abs of steele

1-3 Rounds 

10 Barbell Sit Ups (45/35)

10 DeadBugs

10 Tuck Ups

10 Grasshoppers (R/L=2) 

 


WORKOUT OF THE DAY, AUGUST 11TH 2017

August 10, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat 

5 sets of 4 reps at 85%

BeachFit Strength will be:

12 Min AMRAP

5 PushUp + Plank Tap each side

10 Goblet Lunges

15 Ab Mat Sit Ups

Drive Run

WOD:

#the good life (15 min Cap)

3 RFT:

500 Meter Row (If rowers taken, 400m Run)

12 Burpees 

21 Box Jumps (24/20)

CASHOUT:

#friday pump

10-1

Dips (bench, ring or dip station)

Barbell Curl

 


WORKOUT OF THE DAY, AUGUST 12TH 2017

August 12, 2017 | LAHAINA CROSSFIT

WOD:

#Saturday Vibes

25 Min AMRAP

12 KB Swings (70/53lbs) (Partner 1)

12 Burpees (Partner 2)

12 Goblet Squats (Partner 1)

12 Plate Ground to Overhead (45/55lbs) (Partner 2)

12 Toes to Bar (Partner 1)

12 KB Suitcase Deadlifts (6 each side) (Partner 2)

100m Run (Partner 1)

 

 


WORKOUT OF THE DAY, AUGUST 14TH 2017

August 13, 2017 | LAHAINA CROSSFIT

Let's do this MONDAY!  

STRENGTH: (15 min)

Hang Power Snatch

3 sets of 3 @70%

Overhead Squat

3 sets of 3 @70%

BeachFit Strength will do:

12 Min AMRAP

10 Goblet Squats

10 KB Rows (Each Side)

20 Mountain Climbers

:35 Plank Hold

WOD:

#Hard Pressed

21-15-9

Sumo Deadlift High Pull (95/65) Rx+115/75lbs  

Push Press (95/65) 

Lateral Bar Burpees

BeachFit WOD will be:

21-15-9

KB Sumo Deadlift High Pull  

Push Balls 

Lateral Bar Burpees


WORKOUT OF THE DAY, AUGUST 15TH 2017

August 14, 2017 | LAHAINA CROSSFIT

WE WANT YOU!! Join us on Saturday August 26th For FALL BRAWL. From now through Friday August 18th we are REDUCING the price for this awesome event to 115.00 per team!! It's a steal so don't miss out! We have some creative and FUN WODs planned and some great prizes and sponsors! (RxBar, Fit Food Maui, Teddy's Food Truck, UR Nutrition, Caffeine and Kilos, Live Sore Hawaii, Boss Frog's and more! See you ALL there!! Sign up at:

STRENGTH:

EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95lbs)

BeachFit will do:

5 KB Swings + 5 KB Thrusters

WOD:

#Bike Buffet

AMRAP 4

15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups  *Scale to Pullups/Ring Rows
Max Calorie Bike/Row/Erg in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar  *Scale to Knees to Elbows or Ab Mat Sit Ups
Max Calorie Bike/Row/Erg in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike/Row/Erg in Time Remaining


WORKOUT OF THE DAY, AUGUST 16TH 2017

August 16, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squats (12 min)

3 sets of 5 at 75%

BeachFit will do:

EMOM 10

Min 1: 10/8 Cal Bike

Min 2: 10 Plate Ground to OH + 10 Plate Good Mornings

WOD:

#drop dead (8 min)

4 x :20 seconds on, :10 seconds off 

Sit-ups 
Deadlifts (155/105)  *BeachFit KB Deadlifts
Sit-ups 
Deadlifts (155/105)  *BeachFit KB Deadlifts

Complete all 4 sets of one movement before 
advancing to next.

The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh.

REST 3 MIN THEN....

#flight simulator (10 min)

Unbroken Double Unders

5-10-20-30-40-50-40-30-20-10-5  

*Must stop between sets and restart. 

**If no double unders do singles

*** Scaled 5-10-15-20-25-20-15-10-5


WORKOUT OF THE DAY, AUGUST 17TH 2017

August 17, 2017 | LAHAINA CROSSFIT

FALL BRAWL is quickly approaching.  If you have been thinking about doing  your first competition then this is the perfect time!  Sign up TODAY!  The price has been reduced and we are hoping to get through the comp fairly quickly (8am-1:30) so there are no excuses.  We are also looking for about 10 volunteers to help judge the competing athletes.  We are also looking for a few volunteers to help with equipment during the comp.  If you are interested in EITHER of these please let Janelle or Tom know ASAP.  Mahalo! 

#perfect 10 

10rds for time:  (30 min Cap)

200m Run

10 Hand Release Pushups (Rx+ Plyo Pushups)

15 KettleBell Swings (70/53lbs)

20 Air Squats

CASHOUT:

#bro out

1-3rds

Go up in weight each round.

12 Alternating Hammer Curls (6 each arm)

12 Narrow Barbell Curls

12 Wide Grip Barbell Curls

Max body weight Dips (Ring or Bench)


WORKOUT OF THE DAY, AUGUST 18TH 2017

August 18, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front squats

(70%/5)3

BeachFit will do:

EMOM 12

Min 1: 6 Jumping Split Lunge + 6 Plank Taps (side) + 6 Sit Ups

Min 2: 10/8 Cal Row

WOD:

#satan's whiskers (12 min Cap)

3 Rounds for time:

10 Chest to Bar Pull-ups  *Scale to Pullups or Inverted Rows

10 Front Squats (165/110lbs)

10 Burpees

*In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus. Barbell weight should be something athletes could complete 15-20+ repetitions unbroken when fresh. First round should be unbroken without a doubt.

BeachFit will do:

3 Rds of

10 Ring Rows

15 KB Goblet Squats

10 Burpees

CASHOUT:

200m KB Farmer Carry


WORKOUT OF THE DAY, AUGUST 21ST 2017

August 21, 2017 | LAHAINA CROSSFIT

FALL BRAWL is quickly approaching.  If you have been thinking about doing  your first competition then this is the perfect time!  Sign up TODAY!  

We are also looking for about 10 volunteers to help judge the competing athletes.  We are also looking for a few volunteers to help with equipment during the comp.  If you are interested in EITHER of these please let Janelle or Tom know ASAP.  Mahalo! 

SCHEDULE UPDATE:  Due to Fall Brawl there will be NO 8am class on Saturday, August 26th. 

STRENGTH:

Back Squats

5 sets of 4 at 75%

BeachFit will do:

12 Min AMRAP

Driveway Run

10 Air Squats *Add weight if desired

15 Sit Ups

10 Lunges *Add weight if desired

WOD:

#double dip

AMRAP 15

50 Double Unders

18/12 Calorie Assault Bike or Row  (*Sub 200m Run )

15 Hang Squat Cleans (95/65lbs)

 


WORKOUT OF THE DAY, AUGUST 22ND 2017

August 22, 2017 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  

There will be no 8am Class WOD this Saturday 8/26 due to our Fall Brawl competiton. 

STRENGTH:

Running (15 min)

2 sets of:
(6×1 min Run (Approx 300m), rest :20) *Can Row or Bike if needed

1 minute rest between sets

WOD: 

#helen (15 min Cap)

3rds for time:

400m Run

21 Swings (53/35lbs)  Rx+70/53lbs

12 Pullups  Rx+Chest to Bar

CASHOUT:

#gunn show

1-3rds

8-12 Barbell Curls 

8-12 Alternating DB Curls

:30- :45sec Plate Hammer Curl Hold

 

 


WORKOUT OF THE DAY, AUGUST 23RD 2017

August 22, 2017 | LAHAIANA CROSSFIT

SCHEDULE UPDATE:  Due to Fall Brawl there will be NO 8am class on Saturday, August 26th. FALL BRAWL is quickly approaching.  If you have been thinking about doing  your first competition then this is the perfect time!  Sign up TODAY!  Sign up closes this Thursday! 

STRENGTH: (15 min for Both)

Power Clean
3 sets of 5 @70%
2 sets of 3 at 75%

Push Press
5 sets of 5 at 75%

BeachFit will do:

AMRAP 12

25 Plank Taps

20 Air Squats

15 KB Swings

10 KB Rows (5each Side)

Driveway Run

 

WOD:

#Village People

AMRAP 5
50/35 Calorie Row/Bike or Erg  (600m Run)
AMRAP *"Macho Man" (95/65) (Rx+115/75lbs)

rest 5:00

AMRAP 5
35/25 Calorie Row/Bike or Erg  (400m Run)
AMRAP "Macho Man" (115/80) (Rx+135/95lbs)

rest 5:00

AMRAP 5
20/15 Calorie Row/Bike or Erg (200m Run)
AMRAP "Macho Man" (135/95) (Rx+155/105lbs)

*Macho Man is 3 Power Cleans + 3 Front Squats + 3 Jerks

**BeachFit will do 3 KB Deadlifts + 3 KB Goblet Squats + 3 Push Press Overhead.  Go up in KB weight with each AMRAP. 

 

 


WORKOUT O THE DAY, AUGUST 24TH 2017

August 24, 2017 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  Due to Fall Brawl there will be NO 8am class on Saturday, August 26th. FALL BRAWL is quickly approaching.  If you have been thinking about doing  your first competition then this is the perfect time!  Sign up TODAY!  Sign up closes Thursday Night!! 

Volunteers for equipment help and judging are still needed.  Please let us know if you'd like to help out.  Mahalo! 

WOD:

#Jumpin' Beans 2.0

EMOM 24:

Min 1:  4 Burpee Box Jump Overs + 6 KB Deadlifts R + 6 KB Deadlifts L (70/53lbs) *Can do 12 KB Regular Deadlifts if desired

Min 2:  100m Run (Drive)  or 10/8 Cal Air Dyne

Min 3:  4 Burpee Box Jump Overs + 12 Plate Ground to Overhead (45/25lbs)

Min 4:  :35 Plank Hold (Rx+ GHD Hollow Hold)

*Can scale box jump overs to step overs or if no box do 4 Lunges

*We are looking for approx :40-:50 of work with these EMOMs.  Challenge yourself but please scale accordingly so this doesn't turn into an AMRAP. 

CASHOUT:

#popeye

12-10-8

KB Hammer Curls

KB Skull Crusher

*Go up in weight each round


WORKOUT OF THE DAY, AUGUST 25TH 2017

August 25, 2017 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  Due to Fall Brawl there will be NO 8am class on Saturday, August 26th. 

Volunteers for equipment help and judging are still needed.  Please let us know if you'd like to help out or come on out Saturday morning at 8am.  Mahalo! 

STRENGTH:

Front Squats

5 sets of 4 reps at 75%

BeachFit will do:

EMOM 12

Min 1: 10 Ab Mat Sit Ups + 10 Jumping Air Squats

Min 2:  2 Sled Push Down and Back  (High handle/Low Handle)

WOD:

#Ballin'

4rds for time

400m Run

40 Double Unders (80 Single Unders)

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

10 Deadlifts (275/185lbs)  Scale to approx 65% of 1RM  *BeachFit will do 2 KB Deadlift

 

 


WORKOUT OF THE DAY, AUGUST 27TH 2017

August 27, 2017 | LAHAINA CROSSFIT

Mahalo to EVERYONE who came out and supported our first of many Fall Brawl's at Lahaina CrossFit.  We had such a great time watching all of the amazing athletes throwdown and give their all.  Thanks to all of our sponsors that came out to support and to our prize sponsors (Fit Food Maui, Teddy's Bigger Burgers, LiveSore Hawaii, Boss Frogs, Strength Is In Me, Rx Bars, LuLuLemon, and Caffine and Kilos).  Congrats to all of our podium winners too!


WORKOUT OF THE DAY, AUGUST 28TH 2017

August 28, 2017 | LAHAINA CROSSFIT

Mahalo to EVERYONE who came out and supported our first of many Fall Brawl's at Lahaina CrossFit.  We had such a great time watching all of the amazing athletes throwdown and give their all.  Thanks to all of our sponsors that came out to support and to our prize sponsors (Fit Food Maui, Teddy's Bigger Burgers, LiveSore Hawaii, Boss Frogs, Strength Is In Me, Rx Bars, LuLuLemon, and Caffine and Kilos).  Congrats to all of our podium winners too!

STRENGTH: (15 min)

Back Squats

10 @ 63% of 1RM

8  @ 68% of 1RM

6 @ 73% of 1RM

8 @ 68% of 1RM

10 @ 63% of  1RM

*Approx 2 min rest between each set

BeachFit will do: (12min)

2000m Row 

Every 250m stop and do 10 (Jumping) Squats

WOD:

#mighty mouse

AMRAP 18:

30 Thrusters (95/65lbs)  **BeachFit Wall Balls

30 Box Jumps (24/20)

30/21 Calorie Row/Bike or Erg   (400m Run)

30 Toes to Bar   **Hanging Knee Raise or Ab Mat Sit Ups

 

 

 

 


WORKOUT OF THE DAY, AUGUST 29TH 2017

August 29, 2017 | LAHAINA CROSSFIT

WOD:

#All Fours 

AMRAP 4
400 Meter Run
27/20 Calorie Bike  (18/15 Rower)
Max Power Snatches (75/55) **BeachFit Plate Ground to Overhead

rest 4 minutes

AMRAP 4
400 Meter Run
21/15 Calorie Bike   (15/12 Rower)
Max Power Snatches (95/65) **BeachFit Plate Ground to Overhead

rest 4 minutes

AMRAP 4
400 Meter Run
15/10 Calorie Bike  (12/9 Rower)
Max Power Snatches (115/80) **BeachFit Plate Ground to Overhead

The barbells should be something that athletes could complete 25+ reps, 20+ reps. and 15+ reps unbroken if necessary when FRESH.

**BeachFit weights per round, 25/15, 35/25, 45/35lbs Plate

CASHOUT:

#armour

1-3rds

5 Strict Chest to Bar Pullups or 5 KB Rows per side

12 DB Bench Press

15 Weighted Ab Mat Sit Ups (GHD Sit Ups)

20 Weighted Good Mornings (GHD Back Extensions)


WORKOUT OF THE DAY, AUGUST 30TH 2017

August 30, 2017 | LAHAINA CROSSFIT

WOD:

#Barbara

40 Min Cap

5 Rounds for time.  3 minute rest after each round.

20 Pullups  *Scale to jumping pullups/ring rows

30 Pushups

40 Sit Ups

50 Air Squats

BeachFit/Scaling Option:

3-5 Rds

10 Ring Rows

15 Inverted Pushups

20 Ab Mat Sit Ups or Dead Bugs

25 Air Squats

 


WORKOUT OF THE DAY, AUGUST 31ST 2017

August 30, 2017 | LAHAINA CROSSFIT

Lahaina CrossFit is the Sweat of the Month at luluLemon. Please join us at Lahaina Crossfit on Saturday at 8AM for a complimentary community class for all kama'aina. All levels are welcome! Every Saturday in September! 

WOD:

#flyboy

For Time:

100m Run or Row

:45 Plank

200m Run or Row

50 Double Unders (100 Singles)

300m Run or Row

9 Squat Cleans (135/95lbs) *BeachFit will do 18 KB Swings

400m Run or Row

:45 Sec Plank

500m Run or Row

50 Double Unders

400m Run or Row

9 Squat Cleans (135/95lbs) *BeachFit will do 18 KB Swings

300m Run or Row

:45 Sec Plank

200m Run or Row

50 Double Unders

100m Run or Row

9 Squat Cleans (135/95lbs) *BeachFit will do 18 KB Swings


WORKOUT OF THE DAY, SEPTEMBER 1ST 2017

August 31, 2017 | LAHAINA CROSSFIT

STRENGTH: (12 Min)

Build up to a Heavy Front Squat 

BeachFit will do:

12 Min EMOM

Min 1: 10 Goblet Squats

Min 2: 20 Russian KB Swings

Min 3: Driveway Run

WOD:

#Hot Tamale

For Time:

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Clusters (115/80lbs)  **BeachFit will do Wall Balls