WORKOUT OF THE DAY, NOVEMBER 7TH 2018

November 7, 2018 | LAHAINA CROSSFIT

STRENGTH:

#thruster

On the 0:00 - 10 Thrusters

On the 3:00 - 8 Thrusters

On the 6:00 - 6 Thrusters

On the 9:00 - 4 Thrusters

On the 12:00 - 2 Thrusters

Start in the area of 60% of your estimated 1RM Thruster, and steadily build in each round from there. All repetitions come from the ground, and each set must be completed unbroken. We can rest overhead or in the front rack (does not count as a break).

BeachFit will do:

On the 0:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 3:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 6:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 9:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 12:00 - 10 Single DB Thruster + 15 Sit Ups + :20 Plank

WOD:

#wrecking crew

5 Rounds:

150 Meter Ball Run (30/20lbs) Rx+ Sandbag  (*Scale to 10/7 Bike if odd object carry is a no go)

200 Meter Run  *Scale to 20  Jumping split lunges)

30/21 Calorie Row (20/15 Cal Bike)

CASHOUT:

#Body Armor
2-3 Sets: 8 Bench Press + 8 Bent Over Rows 

2-3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts (Palms facing each other on floor presses)

 

 


WORKOUT OF THE DAY, NOVEMBER 1ST 2018

October 31, 2018 | LAHAINA CROSSFIT

WOD:

#deadbeat

4rds for time:

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

20 Deadlifts (165/115lbs)

15 Alternating Lunges per Leg (30 Total)

10 Hand Release Pushups

CASHOUT:

1-3 Rounds 

100m Farmer Carry (70/53)

20 Weighted Ab Mat Sit Ups

10 Cal Ski Erg

 


WORKOUT OF THE DAY, NOVEMBER 2ND 2018

November 2, 2018 | LAHAINA CROSSFIT

STRENGTH:

#stamina squat

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat *BeachFit will do 6 Heavy Goblet Squats

Even Minutes: 3 Back Squats  *BeachFit will do 15 Up/Up Down Down Planks

Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

WOD:

#cardio crush

EMOM 18

Min 1: 15/12 Cal Row

Min 2: 12/10 Cal Bike 

Min 3:  12 Burpees

*Scale accordingly, we want to go for about :45 sec and have a little rest for transition. 

CASHOUT:

On the 2:00 X 2-5 Rounds

10 Romain Deadlifts with barbell or KB's

10 DB Bench Press 

*Build over the course of your sets

 

 

 

 

 

 

 

 


WORKOUT OF THE DAY, NOVEMBER 5TH 2018

November 4, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back and front

Every 2 minutes for 12 Min

8@ 60% of 1RM

6@ 70% of 1RM

4@ 75% of 1RM

#front squat 

5@65% of 1RM 

5@65% of 1RM 

5@65% of 1RM 

BeachFit will do:

AMRAP 12

20 Russian KB Swings

20 AbMat Sit Ups (20 Plank Taps)

20/15 Cal Bike

WOD:

#dive bomber

3 Rounds for time:

24/17 Calorie Row

21 Wall Balls (20/14lbs)

18 Alternating DB Power Snatch (50/35lbs)

15 Lateral Burpees over DB

CASHOUT:

#Strict Pullups + HSPU

2 Min AMRAP of Strict Pullups or Ring Rows

Right into..

2 Min AMRAP of Stict Handstand Pushups (Scale to Inverted HSPU or Seated DB Strict Presses *7-12 Reps unbroken


WORKOUT OF THE DAY, NOVEMBER 6TH 2018

November 6, 2018 | LAHAINA CROSSFIT

STRENGTH:

#pause power clean

2 Reps Every 1:30, for 9 minutes (6 sets)

Three pauses each for 2 Seconds

1. Knee Level

2. Mid Thigh

3. Receiving position

Sets 1-2:  55%

Sets 3-4 60%

Sets 5-6 65% 

BeachFit will do:

AMRAP 10 

5 KB Deadlift + 5 KB Plyo Squat + 5 KB Goblet Squat 

200m Run

WOD:

#flying high 

Ascending ladder for 15 minutes..

1 Power Clean*, 30 Double Unders, 3 Bar Muscle Ups**

2 Power Clean, 30 Double Unders, 3 Bar Muscle Ups

3 Power Clean, 30 Double Unders, 3 Bar Muscle Ups

4 Power Clean, 30 Double Unders, 3 Bar Muscle Ups

Rx:  205/135 Rx+225/155

*Should be a load you can power clean for 7+ Reps completly fresh.  BeachFit will do single KB Clean

**Scale to Chest to Bar Pullups, Pullups or Ring Rows

CASHOUT:

#recovery bike

10 Min 

On the 2, 4, 6, 8, 10:00, complete 10 GHD Sit Ups or Ab Mat Sit ups

 


WORKOUT OF THE DAY, NOVEMBER 8TH 2018

November 8, 2018 | LAHAINA CROSSFIT

WOD:

#amplified devil

2-4-6-8-10-12  Devil Press to Thruster (35/20lbs)

20 KB Swings (70/53lbs)

20 Ab Mat Sit ups

200m Run

Ex: 2 Devil Press to Thruster, 15 KB Swings, 20 Ab Mat Sit Ups, 200m Run

CASHOUT:

#pump doe

12-10-8-8

DB Curl to Press

 


WORKOUT OF THE DAY, NOVEMBER 9TH 2018

November 9, 2018 | LAHAINA CROSSFIT

STRENGTH:

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat  *BeachFit will do 5 Heavy Double KB Front Squats

Even Minutes: 3 Back Squats  *BeachFit will do 12 KB Plyo Squats

Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

WOD:

#cover girl

In an 18:00 Clock...

5 Rounds:
200 Meter Run (Scale to 200m Row)
10 Overhead Squats (95/65) 

With Time Remaining, Max Rounds:

5 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)

7 Kipping Handstand Pushups (Scale to Inverted HSPU/Seated DB Press or Hand Release Pushups)

21 Air Squats

OPTIONAL OLY:

#clean and jerk

5 Sets of the Complex:

1 Squat Clean
3 Front Squats
1 Split Jerk
 

Every 2:00 min for 10 min:

Set #1 - 70% of 1Rep Clean and Jerk

Set #2 - 74% of 1Rep Clean and Jerk

Set #3 - 78% of 1Rep Clean and Jerk

Set #4+5 - 78%-85% of 1Rep Clean and Jerk


WORKOUT OF THE DAY, NOVEMBER 12TH 2018

November 11, 2018 | LAHAINA CROSSFIT

STRENGTH:

Every 2 minutes for 12 minutes: 

#back squats

8 Reps @ 62%

6 Reps @ 72%

4 Reps @ 77%

#front squats

 5 Reps @ 67%

 5 Reps @ 67%

 5 Reps @ 67%

WOD:

#jackie jack

For Time:

1,000 Meter Row

50 Thrusters (45/35)

30 CTB Pull-Ups

50 Thrusters (45/35)

1,000 Meter Row

CASHOUT:

6 Min AMRAP

4 Tempo Strict Pull-Ups + 8 Tempo Deficit Pushups

*Tempo Stritct Pull-Ups/Ring Rows - Start at full extension, with a "regular speed" pull-up, followed by a 4 second negative to the bottom.
*Tempo Deficit Pushups - Athlete's choice on deficit, created by stacking plates, or using a set of dumbbells. Start at full extension, followed by a 4 second negative to the bottom. Press back out at "regular" speed.

 


WORKOUT OF THE DAY, NOVEMBER 13TH 2018

November 12, 2018 | LAHAINA CROSSFIT

WOD:

#rush hour

On the 4:00 x 5 Rounds:

12/9 Calorie Asaullt Bike or Row

9 Barbell-Facing Burpees

6 Power Snatches 135/95lbs (Rx+ 155/105lbs) *Or scale to weight you could cycle 7-9 times in row unbroken.

*BeachFit will do 10 Plate Ground to Overhead

CASHOUT:

#body armor

3x8 Tempo Dumbbell Push Presses

3x8 Tempo Dumbbell Bent Over Row

3x Max Effort Ring L-Sit Hold

On the DB Push Press
Starting with the DB's in the front rack position, a full push press to extension. On the lowering phase, take a full 4 seconds to return the weights to the shoulders.

On the DB Bent Over Row
This is eight repetitions on each side, as these are completed one side at a time, while positioning on a bench or box. Start with the arm at full extension, with our torso close to parallel to the floor. A "regular" pull speed, bringing the weight to the outside of the chest, and pause for a full second here. Following, a four-second negative back to the starting position.

On the Ring L-Sit...the aim is to be able to complete this movement for at least 10 seconds on each attempt.  Scale to Box L-Sit or Hollow Body hold

 


WORKOUT OF THE DAY, NOVEMBER 14TH 2018

November 13, 2018 | LAHAINA CROSSFIT

WOD:

#Breaking Bad'er  (20 min Cap)

3 Rounds

400m Run

30 Kettlebell Swings (53/35)

30 Front Squats (95/65lbs)  *BeachFit will do KB Goblet Squats

CASHOUT:

#Odd-Object Conditioning

3 Sets:

100 Meter Kettlebell Carry  (Kettlebell Carry: 1 Kettlebell in Front Rack, 1 Overhead. Change at 50 Meter Mark)

100 Meter KB Farmer Carry

100 Meter Ball Run or Sand Bag Carry


WORKOUT OF THE DAY, NOVEMBER 15TH 2018

November 15, 2018 | LAHAINA CROSSFIT

WOD:

#thristy thursday

EMOM 24

Min 1: 1 Round of Cindy (5 Pull-ups/Ring Rows + 10 Pushups + 15 Squats) Scale to 3-6-9 Reps.

Min 2: 12/10 Cal Row

Min 3: 1 Round of Mini DT with DB's  (50/35lbs)  5 DB Deadlift +5 DB Hang Clean + 5 DB Push Press

Min 4: :35 Sec Plank

 

 

 


WORKOUT OF THE DAY, NOVEMBER 16TH 2018

November 16, 2018 | LAHAINA CROSSFIT

STRENGTH:

#Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

WOD:

#smooth criminal

AMRAP 15:

60 Double-Unders (Scale to 120 Singles)

30 Wallballs (20/14lbs)

15 Deadlifts (245/165lbs)  *Scale to something you could 15+ Reps unbroken when completely fresh

OPTIONAL OLY CASHOUT:

On the 0:00 - 1 "Big Clean" Complex @ 50%
On the 4:00 - 1 "Big Clean" Complex @ 55%
On the 8:00 - 1 "Big Clean" Complex @ 60%

On these repetitions, we will be completing only the squat cleans of the classical "Big Clean" Complex. 
These percentages are based off our 1RM Squat Clean.

Each complex is a total of (9) repetitions:
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

The aim is to hold onto the bar for all (9) repetitions.

 


WORKOUT OF THE DAY, NOVEMBER 19TH 2018

November 18, 2018 | LAHAINA CROSSFIT

STRENGTH:

Every 2 minutes for 12 minutes

#back squats

8 Repetitions @ 64%

6 Repetitions @ 74%

4 Repetitions @ 79%

#front squats

5 Reps @ 69%

5 Reps @ 69%

5 Reps @ 69%

BeachFit will do:

AMRAP 12

10 Cal Bike

20 Alternating Lunges (10 Per Leg)

10 Up/Up/Down/Down Planks

WOD:

#Bane

For Time:  (20 min Cap)

40 Kipping Handstand Pushups  *Scale to Inverted Pushups

20 Ring Muscle-Ups *Scale to Burpee Pullups

10 Rounds of "Macho Man"

1 Round of "Macho Man"

3 Power Cleans + 3 Front Squats + 3 Jerks

Rx - 155/105lbs (Rx+185/135)

**If not at Rx, choose load you could do 9+ Clean and Jerks with in a row, fresh, touch and go

***Looking to start the 10 rounds by the 10:00 mark

BeachFit will do:

40 Inverted Pushups

20 Burpee Pullups or (20 Burpees then 20 Ring Rows)

10 Rounds of :

5 KB Cleans + 5 KB Goblet Squats + 5 KB Press

 


WORKOUT OF THE DAY, NOVEMBER 20TH 2018

November 20, 2018 | LAHAINA CROSSFIT

WOD:

#full count

For Time:

21-18-15-12-9: Assault Bike Calories or Row

After each set:

16 Dumbbell Power Snatches (50/35)

200 Meter Ball Run (30/20lbs) 

MIDLINE:

#body armor

3 Sets of 12 - Chest Supported DB Row 

3 Sets of 16 - Face Down DB Reverse Fly  *In the bottom range of motion, point your thumbs outwards, so that as we move into the reverse fly, the thumbs will point to the ceiling (in

 


WORKOUT OF THE DAY, NOVEMBER 21ST 2018

November 20, 2018 | LAHAINA CROSSFIT

LCF Ohana and Visiting Friends - We will only have classes at 7am and 8am on Thursday, November 22nd. There will be no open gym.  

STRENGTH:

#deadlift

Every 1:30 for 13:30...

3 at 74%

3 at 74%

3 at 74%

3 at 79%

3 at 79%

3 at 79%

3 at 84%

3 at 84%

3 at 84%

*If you do not know your max, use this time to build up to a heavy 3 on Deadlift. 

BeachFit will do 3 Regular KB Deads, 3 Suitcase Deads Right, 3 Suitcase Left

WOD:

#christine

3 Rounds:

500 Meter Row

12 Deadlifts (245/165lbs)  *Approx 55-60% of 1RM or something you could do for 15 reps unbroken fresh

21 Box Jumps (24/20)

CASHOUT:

#midline

4 Rounds, Not for Time:

5 Inchworms
20 Second L-Sit or Hollow Body Hold

 

 

 


WORKOUT OF THE DAY, NOVEMBER 22ND 2018

November 21, 2018 | LAHAINA CROSSFIT

HAVE A SAFE AND HAPPY THANKSGIVING!  WE WILL ONLY HAVE A 7AM AND 8AM CLASS TOMORROW (NO OPEN GYM). 

WOD:

OPTION #1

#Murph

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

OR

OPTION #2

#Murph-ish

2 Rounds:

5 Rounds of “Cindy”

50/35 Calorie Bike, Row or 800m Run

5 Rounds of “Cindy”

50/35 Calorie Row, Row or 800m Run

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

 


WORKOUT OF THE DAY, NOVEMBER 23RD 2018

November 22, 2018 | LAHAINA CROSSFIT

STRENGTH:

#front squats

Every 1:30 for 7:30 complete:

3@78%
3@82%
3@86%
3@82%
3@78%

BeachFit will do:

Every 1:30 for 7:30 complete:

8/5 Cal Bike

10 Goblet Squats or 10 Alternating Goblet Lunges

WOD:

#roomba

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95lbs)  Rx+155/105lbs *BeachFit will do Plate Ground to Overhead

After each round complete

15 Ab Mat Sit Ups (Rx+Toes to Bar)

20 Double Unders  

CASHOUT:

#midline

3x10 Incline DB Press

3x20 Palms Facing DB Floor Press

 


WORKOUT OF THE DAY, NOVEMBER 26TH 2018

November 25, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every 2 minutes

6 Repetitions @ 74%

4 Repetitions @ 79%

3 Repetitions @ 82%

2 Repetitions @ 85%

#front squats

5 @ 69%

5 @ 72%

5 @ 75%

BeachFit will do:

AMRAP 14

10 Suitcase Deadlifts R

10 Suitcase Deadlifts L

15 Mountain Climbers

200m Run

WOD:

#freedomsauce

4 x AMRAP 3's, resting 3:00 between.

0:00 - 3:00
21 Overhead Squats (95/65)  *Scale to Front Squats  **BeachFit will do KB Goblet Squats
21 Lateral Burpees 
Max Calorie Row or Bike

… Rest 3:00 - 6:00…

6:00 - 9:00
18 Overhead Squats (115/80)
18 Lateral Burpees 
Max Calorie Row or Bike

… Rest 9:00 - 12:00…

12:00 - 15:00
15 Overhead Squats (135/95)
15 Lateral Burpees 
Max Calorie Row or Bike

… Rest 15:00 - 18:00…

18:00 - 21:00
12 Overhead Squats (155/105)
12 Lateral Burpees 
Max Calorie Row or Bike

 


WORKOUT OF THE DAY, NOVEMBER 27TH 2018

November 27, 2018 | LAHAINA CROSSFIT

WOD:

#criss cross

AMRAP 15:

30 Double-Unders  *Scale to 60 Singles

15 Power Cleans (115/80)  *Use load we could do 15 times unbroken when fresh **BeachFit will do KB Swings or KB Cleans

30 Double-Unders

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

CASHOUT:

#odd object conditioning

15/10 Assault Bike, 10 Sandbag Cleans  

15/10 Assault Bike, 8 Sandbag Cleans

15/10 Assault Bike, 6 Sandbag Cleans

15/10 Assault Bike, 4 Sandbag Cleans

15/10 Assault Bike, 2 Sandbag Cleans

Rx - 150/100  *Scale to 100/50lbs

*If rowing complete 21/15 Cal

**BeachFit will Double the Cleans (20/16/12/8/4) and complete plate ground to overhead

 

 


WORKOUT OF THE DAY, NOVEMBER 28TH 2018

November 28, 2018 | LAHAINA CROSSFIT

STRENGTH:

#deadlift

Every 1:30 for 13:30...

3 at 76%

3 at 76%

3 at 76%

3 at 80%

3 at 80%

3 at 80%

3 at 86%

3 at 86%

3 at 86%

BeachFit will do:

Every 1:30...

5 KB Deadlifts +10 KB Plyo Squats +:15 Plank

WOD:

#hero

6rds for time:  (22min)

100m Run

5 Burpees

10 American KB Swings (53/35lbs) 

15 Deadlifts (95/65lbs)

20 Back Squats (95/65lbs)

CASHOUT:

#thunderbro

3rds 

10 Bent Over Barbell Rows

10 DB Hammer Curls


WORKOUT OF THE DAY, NOVEMBER 29TH 2018

November 29, 2018 | LAHAINA CROSSFIT

WOD:

#recover

Min 1: 12/9 Cal Bike

Min 2: 3 Farmer Carry Down and Backs (70/53lbs)

Min 3: :35 Sec Battling Ropes

Min 4: 12 Plate Ground to Overhead (45/35lbs) + 12 Ab Mat Sit Ups


WORKOUT OF THE DAY, NOVEMBER 30TH 2018

November 29, 2018 | LAHAINA CROSSFIT

STRENGTH:

#Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

BeachFit will do:

5 KB Goblet Squats

10 Alternating Lunges

WOD:

#sore eyes

AMRAP 20:

20 Wallballs (20/14) 

20 Sumo Deadlift High Pulls (75/55)  *Scale to Hang Power Clean  **BeachFit KB SDLHP

20 Box Jumps (24"/20")

20 Push Presses (75/55)  **BeachFit KB Push Press

20/14 Calorie Row

CASHOUT:

Accumulate the following totals:

1:00-2:00 - Chin-Over Bar Hold *Scale to Static Ring Row  Hold

1:00-2:00 - Super Man Hold (Rx+GHD Supine Hold)

1:00-2:00 - Chin-Over Bar Hold

Every break inside of the 2:00 - 50 Double-Unders/Singles