WORKOUT OF THE DAY, OCTOBER 1ST 018
October 1, 2018 | LAHAINA CROSSFIT
STRENGTH:
#back squats
Every 1:30 complete the following:
3@82%
3@84%
3@86%
BeachFit will do:
AMRAP 12
10/8 Cal Bike
20 Air Squats
30 Plank Taps
WOD:
#manicmonday
AMRAP 20
500m Row (Run 400m if no row)
20 Alternting DB Snatches (50/35lbs)
15 Toes to Bar (Scale to Hanging Knee Raise, Deadbugs, Ab Mat Sit Ups
10 Handstand Pushups (Scale to Hand Release Pushups)
WORKOUT OF THE DAY, OCTOBER 2ND 2018
October 2, 2018 | LAHAINA CROSSFIT
WOD:
Ascending Ladder for 5 minutes:
#dubs
25 Double Unders + 1 Chest To Bar (Scale to Pullup or Ring Row) Rx+ Ring Muscle Up
25 Double Unders + 2 Chest to Bar ((Scale to Pullup or Ring Row) Rx+ Ring Muscle Up
25 Double Unders + 3 Chest to Bar (Scale to Pullup or Ring Row) Rx+ Ring Muscle Up
Continuing as far as possible inside the 5 minute Cap adding (1) rep to your Pulling movement each round for
Rest 5 min, then...
#inside out
For Time: (15 min Cap)
800m Run
21 Power Cleans (175/115lbs) *Approx 60% of 1RM Max
400m Run with Ball (30/20lbs)
21 Burpee Box Jump Overs (24/20)
CASHOUT:
50 Calorie Assaut Bike (Rx+100)
Every minute (including 0:00) 12 Ab Mat Sit Ups or GHD Sit Ups
WORKOUT OF THE DAY, OCTOBER 3RD 2018
October 3, 2018 | LAHAINA CROSSFIT
WOD:
#long gone goner
5 Rounds:
1:00 Wall Balls (24/20)
1:00 Alternating Hang DB Clean and Jerk (50/35lbs) *Alternate side every 5 reps - 5 Reps Right, then 5 Reps Left
1:00 Calorie Row
1:00 Rest
CASHOUT:
#body armor
2-5 Supersets
10 Barbell Bench Press
10 Romainian Deadlifts
Rest 2 Minutes Between
WORKOUT OF THE DAY, OCTOBER 4TH 2018
October 4, 2018 | LAHAINA CROSSFIT
Still spots open for The Fittest on the Valley competition. Saturday, October 27th....Are you the Fittest?
WOD:
# Thirsty Thursday
EMOM 20
Min 1: 6-8 Suitcase Deadlifts each side + 6-8 Pushups (70/53lbs)
Min 2: 200m Run
Min 3: 20 Ab Mat Sit Ups (Rx+ GHD Sit Ups)
Min 4: 20 KB Swings (70/53lbs)
CASHOUT:
#gymnastics work
AMRAP 7:
7 Strict Ring Dips
:12 Seconds Inverted Barbell Row Hold
:20 Seconds Double Kettlebell Static Squat Hold
WORKOUT OF THE DAY, OCTOBER 25TH 2018
October 4, 2018 | LAHAINA CROSSFIT
STRENGTH:
#front squats
Every 1:30 for 9 minutes:
3@80% of 1RM
3@80%
3@80%
BeachFit will do:
AMRAP 9
10 Plate Ground to Overhead
10 Squats Holding Plate
10/8 Cal Bike
WOD:
#tread water
2000m Row (Can sub 2000m run if desired)
150 Double Unders (Scale to 300 Single Unders)
10 Rounds of "Cindy"
1 Round of Cindy = 5 Pullups, 10 Pushups, 15 Air Squats
*Scale Reps as needed
WORKOUT OF THE DAY, OCTOBER 8TH 2018
October 7, 2018 | LAHAINA CROSSFIT
STRENGTH:
#back squats
Every 1:30 complete the following:
3@84%
3@86%
3@88%
BeachFit will do:
AMRAP 11
20/15 Cal Bike
10 Alternating Lunges with DB's (25/20lbs) (Sub Squats holding DB)
10 Alternating DB Curls (25/20lbs
WOD:
#microwave
In a 12:00 Window...
75 Wall Ball Buy In (20/14lbs)
Directly into..
AMRAP
8 Burpee Box Jump Over (24/20)
40 Double Unders
CASHOUT:
#california bear
AMRAP 5
25ft DB Bear Crawl (35/20)
5 Devil Presses
*Looking for continuous movement on this. Scale weight accordingly
WORKOUT OF THE DAY, OCTOBER 9TH 2018
October 9, 2018 | LAHAINA CROSSFIT
STRENGTH:
EMOM 10
Min 1: 5-10 Strict Handstand Pushups (Approx 45% of Max Set of Handstand Pushups ) **Scale to Strict DB Press, Inverted Handstand Pushups or Hand Release Pushups
Min 2: 5 Touch and Go Power Cleans (Start with approx 60% of 1 RM Clean - Go up by feel each set but stay "touch and go" **BeachFit will do 10-15 KB Swings
WOD:
#guard rail
AMRAP 3
9/6 Cal Bike or Row
9 Power Cleans 115/75lbs (Rx+135/95lbs) *Scale to KB Clean
Rest 3 min
9/6 Cal Bike
7 Power Cleans 135/95 (Rx+155/105lbs) *Scale to KB Clean
Rest 3 min
9/6 Cal Bike
5 Power Cleans 155/105 (Rx+175/115lbs) *Scale to KB Clean
*Part 1 should be a load we could cycle for 21 Reps unbroken when fresh
**Part 2 should be a load we could cycle for 15 Reps unbroken when fresh
***Part 3 should be a load we could cycle for 9 Reps unbroken when fresh
WORKOUT OF THE DAY, OCTOBER 10TH 2018
October 9, 2018 | LAHAINA CROSSFIT
Join us for Muscles and Mimosas THIS Saturday October 13th. 8AM Group WOD followed by create your own Omelette bar with Chef Rob from RJ Gourmet and fresh fruit. (Complimentary mimosas and kombucha will be served).
LCF members and Week Pass Drop Ins 15.00.
Day Drop and Muscles/Mimosas 40.00
As always proceeds will be going to charity. Any charity suggestions please let us know!
WOD:
#run wild
3rds (17 min Cap)
600m Run
21 Hang Squat Snatches (75/55lbs)
BeachFit will do:
3rds
600m Run
10 Hang Clean Jerk (5 on Right/5 on Left)
10 Goblet Squats holding DB used for C/J
MIDLINE:
3 Supersets
Max Effort L-Sit Hold (If can't hold more than :15 sec do max effort hollow body hold)
100m Front Rack KB Carry (Choose weight you can go "unbroken" with)
Rest 1 min between rounds.
CASHOUT:
#midline
2-5 Supersets
6 Tempo Chest to Bar Pullups (Sub Pullups or Ring Rows)
9 Tempo DB Bench Press
*5 second negative/lowering phase. Build to a heavy on the db bench press
WORKOUT OF THE DAY, OCTOBER 11TH 2018
October 10, 2018 | LAHAINA CROSSFIT
Join us for Muscles and Mimosas THIS Saturday October 13th. 8AM Group WOD followed by create your own Omelette bar with Chef Rob from RJ Gourmet and fresh fruit. (Complimentary mimosas and kombucha will be served).
LCF members and Week Pass Drop Ins 15.00.
Day Drop and Muscles/Mimosas 40.00
As always proceeds will be going to charity. Any charity suggestions please let us know!
WOD:
# sweat shop
Min 1: 15/10 Cal Row
Min 2: 10-15 Plank Pushup (Elbow/Elbow/Hand/Hand =1)
Min 3: 5 DB Deadlifts + 5 DB Hang Power Cleans + 5 DB Push Jerks (35/20lbs) Rx+50/35lbs
Min 4: 10 Burpees
CASHOUT:
Every minute for 10 minutes
10 DB Curls
5 Pushups
10 DB Arnold Press
5 Pushups
Weight will vary per individual (25/15lbs)
*Scale numbers accordingly to get approx 10-15 sec rest
**Take every other minute off if desired
WORKOUT OF THE DAY, OCTOBER 12TH 2018
October 12, 2018 | LAHAINA CROSSFIT
Join us for Muscles and Mimosas THIS Saturday October 13th. 8AM Group WOD followed by create your own Omelette bar with Chef Rob from RJ Gourmet and fresh fruit. (Complimentary mimosas and kombucha will be served).
LCF members and Week Pass Drop Ins 15.00.
Day Drop and Muscles/Mimosas 40.00
As always proceeds will be going to charity. Any charity suggestions please let us know!
STRENGTH:
#front squats
Every 1:30 for 9 min..
Set #1 – 3 Reps @ 80% of 1RM Front Squat
Set #2 – 1 Rep @ 87% of 1RM Front Squat
Set #3 – 3 Reps @ 80% of 1RM Front Squat
Set #4 – 1 Rep @ 89% of 1RM Front Squat
Set #5 – 3 Reps @ 80% of 1RM Front Squat
Set #6 – 1 Rep @ 91% of 1RM Front Squat
BeachFit will do:
AMRAP 9
10 Cal Bike
10 KB Swings
10 Sit Ups
WODS:
#Tripled Up
15-12-9:
Thrusters 95/65lbs Rx+115/80
Toes to Bar
50/35 Calorie Assault Bike or Row ** Can Sub 800m Run
15-12-9:
Thrusters (115/80)
Toes to Bar
BeachFit will do:
30-24-18:
Single DB Thrusters (35/20)
Dead Bugs (R/L=2)
50/35 Calorie Assault Bike or Row ** Can Sub 800m Run
30-24-18:
Single DB Thrusters
Dead Bugs
WORKOUT OF THE DAY, OCTOBER 13TH 2018
October 13, 2018 | LAHAINA CROSSFIT
WOD:
#buddy mind eraser (30 min Cap)
10 Rounds EACH
7 Power Cleans (135/95lbs)
7 Lateral Burpees
150m Run
*Partners alternate FULL ROUNDs then switch.
CASHOUT:
Muscles and Mimosas with Friends!
WORKOUT OF THE DAY, OCTOBER 15TH 2018
October 15, 2018 | LAHAINA CROSSFIT
STRENGTH:
#back squats
Every 1:30 complete the following:
3@86%
3@88%
3@90%
BeachFit will do:
AMRAP 11
Driveway Run
10 Alternating Lunges with DB's (25/20lbs) (Sub Squats holding DB)
10 Alternating DB Curls (25/20lbs
WOD:
#squeaky wheel
AMRAP 15:
60 Double Unders *Scale to 120 Singles
30/21 Calorie Bike or Row *Run option 600m Run
10 Push Jerks 135/95lbs (Rx+165/110) *BeachFit will do DB Push Jerks
CASHOUT:
#jt
21–15–9:
Handstand Pushups *Scale to Pike Pushups or Seated DB press
Ring Dips *Scale to Banded Ring Rows or Bench Dips
Pushups *Scale to knee pushups
**Modification options 15-12-9 or 12-9-6
***Since this is a cashout today scale to get under 10 minutes
WORKOUT OF THE DAY, OCTOBER 16TH 2018
October 16, 2018 | LAHAINA CROSSFIT
WOD:
#down and out
21-18-15-12-9
Kettlebell Swings (70/53lbs)
Chest to Bar Pullups
Row Calories (Females 18-15-12-9-6)
**200 Meter Run after each round
CASHOUT:
#midline
3 Giant Sets
21 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups)
15 Ab Mat Sit Ups (Rx+Weighted Ab Mat Sit Ups)
75 Double Unders or 9 Cal Ski Erg or 9 Burpees
Rest up to 2 minutes between sets
WORKOUT OF THE DAY, OCTOBER 17TH 2018
October 16, 2018 | LAHAINA CROSSFIT
Still spots open for Fittest on the Valley! Also, need some amazing individuals to help with Judging!
WOD:
#take 5
AMRAP 5:
Buy In: 35/25 Calorie Assault Bike or Row
Directly Into…
12 Deadlifts* (135/95) Rx+185/135
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts* 155/105 Rx+225/155
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts* 185/135 Rx+275/185
6 Lateral Barbell Burpees
*BeachFit will do wither Single or Double KB Deadlifts going up in weight each 5 minute interval.
CASHOUT:
#body armor
1-4 Supersets:
Max Double Dumbbell Strict Press (Athlete choice - minimum 5 reps)
5 Tempo Double Kettlebell Deadlifts* (70/53lbs)
*5 seconds on way up, 5 seconds on way down
WORKOUT OF THE DAY, OCTOBER 18TH 2018
October 17, 2018 | LAHAINA CROSSFIT
WOD:
#thirsty thursday emom
EMOM 20
Min 1: 20-25 Air Squats
Min 2: 10-12 Toes to Bar, remaining time Plank hold til :40
Min 3: 12 Box Jumps
Min 4: 12 DB Devil Press (35/20lbs) Rx+50/35
CASHOUT:
#kb finisher
AMRAP 5
10 KB Alternating Curls
10 Pushups on KBs
WORKOUT OF THE DAY, OCTOBER 19TH 2018
October 18, 2018 | LAHAINA CROSSFIT
Aloha Friday! There are still spots remaining for the Fittest on the Valley competition on Saturday October 27th. Registration will close on October 23rd.
We are still looking for Judges and Equipment team individuals to help out throughout the day. Please let Coach Tom or Coach Janelle know if you can help out during ANYTIME during the day. Check in will start at 7am and the competition is scheduled to get done around 4, possibly sooner.
STRENGTH:
#front squats
Every 1:30 for 9 min..
Set #1 – 3 Reps @ 80% of 1RM Front Squat
Set #2 – 1 Rep @ 89% of 1RM Front Squat
Set #3 – 3 Reps @ 80% of 1RM Front Squat
Set #4 – 1 Rep @ 91% of 1RM Front Squat
Set #5 – 3 Reps @ 80% of 1RM Front Squat
Set #6 – 1 Rep @ 93% of 1RM Front Squat
BeachFit will do:
AMARP 11
10 Alternating DB Lunges (5 Per Leg) *Can hold at side or in front rack
10 Bent Over Rows with DBs
10/8 Ski Erg
WOD:
#Tiger Blood (16 min Cap)
3rds for time:
10 Power Clean and Jerks (135/95lbs)
400m Run *If Row, 500m
WORKOUT OF THE DAY, OCTOBER 20TH 2018
October 20, 2018 | LAHAINA CROSSFIT
Saturday Partner WOD! Community, Fitness and Friends. That's what it's all about!
WOD:
#boats and toes
For time (30 min Cap)
Teams of 3
50-40-30-20-10
Calorie Row
Burpee Box Jump Overs
Then..
50-40-30-20-10
DB Snatch 50/35lbs
Toes to Bar
1 Partner working, 2 Resting. Partion reps as desired.
WORKOUT OF THE DAY, OCTOBER 21st 2018
October 22, 2018 | LAHAINA CROSSFIT
Aloha! Fittest on the Valley is THIS Saturday! If you would like to be a volunteer for this event please let Coach J or Coach Tom know. (Due to the Fittest there will be no 8am CrossFit class and Open Gym on Saturday). Thanks for your understanding.
STRENGTH:
#back squat
Building up to a 12 Rep Max
Every 1:30 for 10:30 min
Set 1: 4 Reps @50% 1RM
Set 2: 4 Reps @60%
Set 3: 4 Reps @70%
Set 4: 4 Reps @750%
Set 5: 4 Reps @80%
Set 6: 4 Reps @85%
Set 7: Attempt a 12 Rep Max....this will be around 84%ish...
BeachFit will do:
AMRAP 11
10 Cal Bike
20 Goblet Squats
30 Ab Mat Sit Ups
WOD:
#hands down
AMRAP 12
30 Double Unders (60 Singles)
10 DB Power Cleans (50/35lbs)
30 Double Unders (60 Singles)
10 DB Hang Squat Cleans
30 Double Unders (60 Singles)
10 DB Push Presses
30 Double Unders (60 Singles)
10 DB Reverse Lunges
30 Double Undes (60 Singles)
10 DB Thrusters
**If bigger class size, Athlete may choose to use barbell with 95/65lbs
CASHOUT:
#chesticle
100 DB Bench Press (Palms facing) 40/30ish...
*Everytime you break complete 12 Cal on Ski Erg
WORKOUT OF THE DAY, OCTOBER 23RD 2018
October 23, 2018 | LAHAINA CROSFIT
WOD:
#bar keeper
In a 5:00 Window..
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:
21 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)
15/12 Calorie Assault Bike or Row
Rest 5:00
In a 5:00 Window…
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:
15 Toes to Bar (Scale to Hanging Knee Raises)
12/9 Calorie Assault Bike
Rest 5:00
In a 5:00 Window…
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:
9 Pull-Ups (Scale to Ring Rows)
9/6 Calorie Assault Bike
*Can complete 21 Lateral Burpees as buy in if using bike and or row in wod
CASHOUT:
3 sets of
:20 second Hollow Body hold Rx+Supine GHD Hold
:20 second Superman hold Rx+ Hip Extension hold
3 sets of
20 Weight Ab Mat Sit Ups Rx+GHD Sit ups
20 Barbell or Banded Good Mornings Rx+ Hip Extensions
WORKOUT OF THE DAY, OCTOBER 24TH 2018
October 24, 2018 | LAHAINA CROSSFIT
STENGTH:
#tempo overhead squat
On each Rep..5 seconds down, 2 second pause at bottom
Every Minute complete..
Set 1: 2 Reps @ 50% of 1RM
Set 2: 2 Reps @ 55% of 1RM
Set 3: 2 Reps @ 60% of 1RM
Set 4: 2 Reps @ 65% of 1RM
Set 5, 6: 2 Reps @65%+
BeachFit will use a Kettle Bell or DB and complete the same 2 Reps with a 5 second down, 2 second pause....
WOD:
#ground breaking
For time:
50/35 Cal Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65lbs) Rx+ 115/75lbs
CASHOUT:
#db pump
1-4 sets
10 Reps of each
Dumbbell Bent Over Row + Dumbbell Curl + Dumbbell Alternating Press
WORKOUT OF THE DAY, OCTOBER 24TH 2018
October 24, 2018 | LAHAINA CROSSFIT
WOD:
#power up
EMOM 21
Min 1: 200m Run
Min 2: 5 Power Clean + 5 Push Press (135/95lbs) Rx+ 155/105lbs
Min 3: 20 Jumping Alternating Split Lunges (10 each leg)
CASHOUT:
1-4 Rounds
10 Single Arm DB Bench Press (Side)
10 Seated Banded Row
WORKOUT OF THE DAY, OCTOBER 26TH 2018
October 26, 2018 | LAHAINA CROSSFIT
Aloha Friday! Fittest on the Valley is here! Just a reminder we will not be having our Saturday 8am CrossFit class or our 9am-10am Open Gym as we are hosting the Fittest on the Valley. Come on out and cheer on some great athletes! Competition starts at 8am sharp and should conclude about 3:30.
STRENGTH:
#front squats
Building to a Heavy 2 Rep
Every 1:30 for 7:30 min, then until 12:30 min on clock continue finding your 2 Rep Max Front Squat
Set 1: 2@ 70%
Set 2: 2@75%
Set 3: 1@80%
Set 4: 1@85%
Set 5: 1@90%
5 Min to Find 2 Rep Max Front Squat
BeachFit will do:
AMRAP 10
100m KB Farmer Carry (Drive and Back)
10/8 Cal Bike
10 Up/Up/Down/Down Planks
WOD:
#optimus prime
AMRAP 7
Wall Balls (20/14lbs) Rx+30lb Ball
*Every minute on the minute - Complete 5 Deadlifts (225/155lbs) Rx+ 245/165lbs
**Workout starts with Wall Balls, ends at 7:00
At the 10min mark...complete
#Annie
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
WORKOUT OF THE DAY, OCTOBER 28TH 2018
October 29, 2018 | LAHAINA CROSSFIT
FITTEST ON THE VALLEY 2018 IS A WRAP! THANKS TO ALL THE ATHLETES THAT COMPETED AND TO ALL OF OUR LCF OHANA AND FRIENDS WHO HELPED MAKE THIS A GREAT EVENT! CONGRATS TO ALL OUR PODIUM WINNERS AND TO OUR LCF PODIUM WINNERS:
SHANNON W (2ND RX), JESS L (3RD RX), AUSTIN C (2ND SCALED), RICH A (3RD SCALED), VINCE B (3RD MASTERS 50+) AND PAT S (1ST MASTERS 50+)
SEE YOU ALL NEXT YEAR....
STRENGTH:
#Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats *BeachFit will do 8 Goblet Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts) *BeachFit will do 8 Goblet Lunges - 4 Each leg
WOD:
#Blitz
5 Rounds For Time:
20/14 Calorie Row
10 Thrusters (115/80)
CASHOUT:
#midline
3 “Giant” Sets:
10 Barbell Rollouts
20 Glute Bridges
30 Second GHD Supine Hold (Hollow Hold)
30 Second Superman Hold
Rest 2 minutes between sets.
WORKOUT OF THE DAY, OCTOBER 28TH 2018
October 29, 2018 | LAHAINA CROSSFIT
STRENGTH:
# 3 hang power clean + 10 Double Unders (20 Singles)
EMOM 8
Set 1 and 2: 50% of 1RM Hang Power Clean + 10 Double Unders
Set 3 and 4: 55% of 1RM Hang Power Clean + 10 Double Unders
Set 5 and 6: 60% of 1RM Hang Power Clean + 10 Double Unders
Set 7 and 8: 65% of 1RM Hang Power Clean + 10 Double Unders
**BeachFit will do 5 Hang DB Cleans (or 10 KB Swings) + 10 Double Unders
WOD:
#hangman
For Time:
21 Hang Power Cleans (135/95lbs) *BeachFit will DB Hang Power Cleans or KB Swings
21 Barbell-Facing Burpees
100 Double-Unders (2:1singles)
15 Hang Power Cleans
15 Barbell-Facing Burpees
75 Double-Unders (2:1 singles)
9 Hang Power Cleans
9 Barbell-Facing Burpees
50 Double-Unders (2:1 singles)
CASHOUT:
#strict gymnastics
AMRAP 5 at Each (10 Minutes Total):
1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
(Scale to Pullups/Ring Rows and Inverted HSPU or Hand Release Pushups
2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows (Scale to Banded Dips or Bench Dips and Horizontal Barbell Rows
WORKOUT OF THE DAY, OCTOBER 31ST 2018
October 30, 2018 | LAHAINA CROSSFIT
ALOHA! THERE WILL ONLY BE MORNING CLASSES (6,7,8,9AM) AND OPEN GYM TODAY (10-11AM). WE WILL BE CLOSED FOR THE EVENING. HAVE A SAFE HALLOWEEN.
WOD:
#cement shot
Every 3:00 for 7 Sets:
400 Meter Run
6 Toes to bar
3 Bar Muscle-Ups
or #cement mixer
400 Meter Run
12 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit ups
**Looking to have at least :30 Rest each round. Discuss with coach scaling options
CASHOUT:
Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 3 Single Arm Dumbbell OHS (each side)
Odd Minutes – :45s Handstand Walk (at most 50′) *Scale to "round the world on box"