6am Dawn Patrol always keeping us coaches on our toes!  Ha! Much love to you all!

WOD:

#18.2 

12 Minutes to Complete Both 18.2 and 18.2a

1-2-3-4-5-6-7-8-9-10 Reps For Time Of: 

Dumbbell Squats (50’s/35’slbs) (Scaled 35/20lbs)

Bar-Facing Burpees

Ex: 1 DB Squat, 1 Bar Facing Burpee, 2 DB Squat 2 Bar Facing Burpee..10 DB Squat, 10 Barbell Facing Burpees

#18.2a 

1RM Clean

*If you get done with 18.2 under the 12 minute Cap then the remaining time until 12 minutes is to find your 1 Rep Max Clean. 

**BeachFit will do DB Squat and Bar Facing Burpees for the entire 12 minutes...if you get to 10/10...go to 11/11...etc

CASHOUT:

2-4 Rds of:

500m Row

10 Hollow Rocks

10 V-Ups

10 Sit ups

:20 Hollow Body hold

Happy Monday LCF Fam and Friends! 

WOD:

#Warthog

AMRAP 15

20 Push Jerks (135/95lb) 

20 CTB Pull-Ups  (Scale to Pullups or Ring Rows)

20/15 Calorie Assault Bike or Row

*Looking for a push jerk barbell that we could complete 20+ repetitions with, unbroken, if we went for it when fresh.

BeachFit will do:

AMRAP 12

20 DB Push Press

20 Ring Rows

20/15 Cal Bike or Row

CASHOUT:

10-8-6-4-2 HR PushUps

20-16-12-8-4 Grasshoppers (R/L=2)

WOD:

#underpressure

For Time:  (16 min Cap)

100-80-60-40-20: Double Unders  (2:1 Single Unders)

50-40-30-20-10: AbMat Sit-Ups

10-8-6-4-2: Deadlift (Rx 205/145lbs) Rx+275/185  *If not at Rx, use approx 60% of 1 Rep Max   **BeachFit will do Double KB Deadlifts

CASHOUT:

1-3sets x 12 Weighted Glute Bridges  (Rx+Glute Ham Raises)

1-3sets x 18 Barbell Good Mornings (Rx + GHD Back Extensions) 

1-3sets x 20 Hollow Rocks  (Rx+Med-ball GHD Sit-Ups 20/14)

STRENGTH:

Back Squat

2 Rounds: 

8 Reps @ 70%
rest 1 minute 
6 Reps @ 75%
rest 1 minute 
4 Reps @ 80%
rest 3 minutes

BeachFit will do:

AMRAP 12

200m Run

20 Lunges (10 leg)

10 Ball Slams

WOD:

#four by four

EMOM x 16 (4 Rounds):

Min 1: 7 Wallballs (20/14) + 7 Pullups (Rx+3 Bar Muscle-ups) 

Min 2:  15 Box Jumps (24/20)

Min 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Scale to Power Clean + Front Squats  **BeachFit will do KB Swing + 7 Goblet Squats

Min 4:  15/12 Calorie Row

WOD:

#just move

30min (For quality)

20 Cal Bike/Row/Ski Erg

20 Suitecase Deadlifts (10 each side) (70/53lbs)

20 KB Swings (70/53lbs)

10 Hand Release Pushups

10 KB Plyo Squat (70/53lbs)

10 Vups or DeadBugs

CASHOUT:

1-3rds

30 Banded Tricep Pressdowns

15 Barbell Curls

Do you like 18.3?

The Open is Upon Us!! Let’s make the 2018 CrossFit Games Open the best one yet! 

Lahaina CrossFit gets many amazing visiting athletes during this time of year. Please adhere to the following Open Judging times, as this is crucial to allow for the success of the organization and validation of YOUR Open score. Our head judges will be on the floor for the heats, so if you plan on participating, please note that you will also be asked to judge one heat or individual as well. Thank you in advance to our Lahaina CrossFit Ohana and visiting guests. With all your help we can make the Open a successful one for ALL!!

WOD:

#Open 18.3

2 Rounds For Time Of: 

100 Double-Unders

20 Overhead Squats (115/80)

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Dumbbell Snatches (50/35)

100 Double-Unders

12 Bar Muscle-Ups

Time Cap: 14 Minutes

SCALED:

2 Rounds For Time Of: 

100 Single-Unders

20 Overhead Squats (45/35lbs)

100 Single -Unders

12 Pull Ups

100 Single - Unders

20 Dumbbell Snatches (35/20lbs)

100 Single-Unders

12 Pull Ups

CASHOUT:

800m Run 

Last chance to do 18.3!  

10am -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.

WOD:

#linchpin  (15 min)

6rds 

200m Sprint

8 HSPU  (Scale to Inverted HSPU or Seated DB Press)

Rest 1 min. Reat for 5 more rounds

At the 17min...

#steelie  (AMRAP 14)

40 Ab Mat Sit Ups

20 Cal Assault Bike 

20 Burpees

STRENGTH:

#pausing front squat

Set #1 – 40% of 1RM Front Squat

Set #2 – 45% of 1RM Front Squat

Set #3 – 50% of 1RM Front Squat

Set #4 – 55% of 1RM Front Squat

Set #5 – 60% of 1RM Front Squat

Set #6 – 63% of 1RM Front Squat

Set #7 – 66% of 1RM Front Squat

Set #8 – 69% of 1RM Front Squat

Set #9 – 72% of 1RM Front Squat

Set #10 – 75% of 1RM Front Squat

**If you don't know your Front Squat max, you will work up to a moderate load of a Pausing Front Squat

WOD:

WOD:

#humble pie

Every Minute on the Minute x 16 (4 Rounds):

1st: 15/12 Calorie Bike  

2nd: 7 Deadlifts (225/155lbs) + 7 Handstand Push-ups  (Scale to Double KB Deadlifts + 7 Seated DB OH Press/Inverted HSPU

3rd: 15 Box Jumps Overs (24/20)

4th: 10 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows w/2 sec hold at top)

The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets. 

CASHOUT:

#midline

1-3 “Giant” Sets:

1:00 Double KB Front Rack Hold Rx+ D-Ball Hold (150/100)   Double KB Front Rack Hold)

1:00 Super man Hold (Rx+Hip Extension Static Hold (25/15)  

:30 L-Sit 

:30 Hollow Body Hold (Rx+GHD Sit-up Static Hold)

WHAT WILL 18.4 BRING US??

The Open is Upon Us!! Let’s make the 2018 CrossFit Games Open the best one yet! 

Lahaina CrossFit gets many amazing visiting athletes during this time of year. Please adhere to the following Open Judging times, as this is crucial to allow for the success of the organization and validation of YOUR Open score. Our head judges will be on the floor for the heats, so if you plan on participating, please note that you will also be asked to judge one heat or individual as well. Thank you in advance to our Lahaina CrossFit Ohana and visiting guests. With all your help we can make the Open a successful one for ALL!!

#adrenaline rush

AMRAP 20

400m Run

25 Air Squats

20 KB Swings (70/53lbs)

15 Pushups

10 Alternating DB Snatch (50/35lbs)

So what do you all think about 18.4?

Below is our judging times for 18.4.  We ask that if you plan to complete the Open WOD for a score that you stick around for 1 Heat and help judge as well.  Mahalo in advance. 

Friday: 10-11:15am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30. 

Saturday: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15. 

Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.

WOD:

#18.4  (9 min Cap) 

For time:

21 deadlifts, 225/155

21 handstand push-ups

15 deadlifts, 225/155

15 handstand push-ups

9 deadlifts, 225/155

9 handstand push-ups

21 deadlifts, 315/205

50-ft. handstand walk

15 deadlifts, 315/205

50-ft. handstand walk

9 deadlifts, 315/205

50-ft. handstand walk

SCALED:

For time:

21 deadlifts, 135/95lb

21 hand-release push-ups

15 deadlifts, 135/95lb

15 hand-release push-ups

9 deadlifts, 135/95lb

9 hand-release push-ups

21 deadlifts, 185/135.

50-ft. bear crawl

15 deadlifts, 185/135

50-ft. bear crawl

9 deadlifts, 185/135

50-ft. bear crawl

BEACHFIT:

For time:

21 KB Deadlifts 

21 hand-release push-ups

15 KB Deadlifts

15 hand-release push-ups

9 KB Deadlifts

9 hand-release push-ups

21 KB Deadlifts

50-ft. bear crawl **Scale to Mountain Climbers R/L=2 OR Cal Bike for 21/15/or 9

15 KB Deadlifts

50-ft. bear crawl

9 KB Deadlifts

50-ft. bear crawl

CASHOUT:  (15 min)

#odds and ends

400m Run

300m Run with Ball (20/14lbs)

200m Farmer Carry 

100m Sprint

WOD:

#grind starts now (15 Min Cap)

30/24 Calorie Row

30 Hand Release Push-ups

30 Dumbbell Snatches (50/35lbs)

300m Run (If not running, 12 Cal Bike)

20/15 Calorie Row

20 Hand Release Push-ups

20 Dumbbell Snatches

200m Run (If not running, 9 Cal Bike)

10/7 Calorie Row

10 Hand Release Push-ups

10 Dumbbell Snatches

100m Run (If not running, 6 Cal Bike)

CASHOUT:

1-3 Sets of:

Dumbbell Bench Press x 8-10 reps

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

:30 Sec L Sit (Scale to Hollow Hold)

Rest 45 seconds

STRENGTH:

#thruster

In a 7:00 Window:

Build to a Moderate Single

BeachFit will do:

AMRAP 7

5 Ring Rows

10 Wall Balls

100m Run

WOD:

#four score

4 Rounds, On the 4:00:

12 Thrusters (95/65lbs) *BeachFit will do DB Thrusters

12/9 Calorie Bike (RX+15/12 Cal)

18 x 10 Meter Shuttle Sprints (Down =1, Back=2)

CASHOUT:

#midline

Not For Time:

21-18-15-12-9

Weighted Ab Mat Sit Ups  (Rx+GHD Sit-Ups)

:15 Second (Hollow Body Hold or L-Sit Hold After Each Set)

WOD:

#high roller

EMOM x 20

1st Minute: 14/12 Calorie Row

2nd Minute: 12 Hang Power Cleans  (115/75lbs)  (Rx+135/95lbs)

3rd Minute: 10 Chest to Bar Pull-Ups  

4th Minute: 8 Burpee Box Jumps (24/20)

5th Minute: :40 Sec Plank

CASHOUT:

#tri-fecta  (15 min)

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

Ring or Bench Dips

Drive Way Run or 100m Row

*Scale to 2,4,6,8,10

What is 18.5 going to be?  

Please see below for when Lahaina CrossFit will be available for judging of your 18.5 WOD.  We will be programming the WOD for our regular classes as well on Friday.  Good luck!

Fridays: 10-11:30am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30. 

Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15. 

Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.

WOD:

#almost there

AMRAP 30

20 KB Swings (70/53lbs)

500m Row

15 Overhead Plate Lunges (45/25lbs) **If plan on doing Open Workout on Friday and want to save legs for Thrusters, you can do Plate Ground to Overhead**

400m Run

10 Single Arm Bench (side) with Static Hold

30/20 Bike or Ski Erg

CASHOUT:

2-4 rds

20  Hollow Rock

15  Tuck Ups

10  Dead Bugs

5 Grasshoppers (side)

*10 Alternating DB Curls after each round

Thrusters it is!!

Please see below for when Lahaina CrossFit will be available for judging of your 18.5 WOD.  We will be programming the WOD for our regular classes as well on Friday.  Good luck!

Fridays: 10-11:30am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 11:15am and 6:30pm. We will try and run heats approximately every 10 minutes.

Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15. 

Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.

WOD:

#18.5

AMRAP 7:

3 Thrusters (100/65) 
 *BeachFit will do DB Thrusters

3 Chest-to-bar Pull-ups (Scale to Pullups, Banded Pullups, Jumping Pullups or Ring Rows)


6 Thrusters (100/65) 

6 Chest-to-bar Pull-ups 

9 Thrusters (100/65) 


9 Chest-to-bar Pull-ups

12 Thrusters (100/65) 

12 Chest-to-bar Pull-ups

15 Thrusters (100/65) 


15 Chest-to-bar Pull-ups

18 Thrusters (100/65) 

18 Chest-to-bar Pull-ups

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rest 5 min, then...

#forgotten few

21-18-15-12-9

Wall Balls (20/14lbs)

Box Jumps (24/20)

200m Run after each round

Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.  Lahaina CrossFit will be available for judging of your 18.5 WOD from 10am -11:15am on Monday 3/27.  Good Luck! 

WOD:

#the other one

AMRAP 12:

3 Kettlebell Swings (53/35)

3 Goblet Squats (53/35)

3 Burpees

Much like 18.5, add (3) repetitions to each movement per round.

CASHOUT:

#accessory fun

2-4 Rounds:

10 Barbell Bent Over Rows   *BeachFit will do DB Rows

20 Alternating Dumbbell Strict Presses (10 per side)

30 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)

STRENGTH

#Deadlifts

4 sets of 8 (Approx 70-75%)

BeachFit will do:

12 min AMRAP

10/8 Cal Bike

15 Good Mornings w/Plate

:30 Superman

:30 Plank

WOD:

#christine

3 Rounds For Time: 

500 Meter Row (20/15 Cal Bike)

12 Deadlifts (Bodyweight)  *BeachFit Double KB Deadlifts

21 Box Jumps (20”)

CASHOUT:

10 Min Recovery Bike 

The 2018 CrossFit Open is complete!  Congrats to all those that stuck with it and completed all 5 workouts.  Friday evenings will now have our normal 4, 5 and 6pm classes.  Mahalo! 

WOD:

#50/50

At the 0:00,  Part #1

AMRAP 5: Push Press

21 Repetitions – 135/95

21 Repetitions – 155/105

Time Remaining, Max reps – 185/135

Rest 3:00

At the 8:00,  Part #2

AMRAP 5: Back Squat

21 Repetitions – 155/105

21 Repetitions – 185/135

Time Remaining, Max reps – 225/155

Rest 3:00

At the 16:00,  Part #3

AMRAP 5: Hang Power Clean

21 Repetitions – 135/95

21 Repetitions – 155/105

Time Remaining, Max reps – 185/135

Stimulus wise, for all three parts, here is what we are looking for:

First weight – A moderate loading that we could complete 20+ repetitions with, fresh.

Second weight – A moderate-to-heavy loading that we could complete 15+ repetitions with, fresh.

Third weight – A heavier loading that we could complete 10+ repetitions with, fresh.

*Use a rack for the Push Press and Back squats

BeachFit will do:

#50/50

At the 0:00,  Part #1

AMRAP 5: 

600m Run or Row, or 30/21 Cal Bike

Time Remaining,  Max Pushups

Rest 3:00

At the 8:00,  Part #2

AMRAP 5: 

600m Run or Row or 30/21 Cal Bike

21 KB Goblet Squats

Time Remaining, Max Lunges

Rest 3:00

At the 16:00,  

AMRAP 5: 

600m Run or Row or 30/21 Cal Bike

21 Ab Mat Sit Ups

Time Remaining, Max KB Swings

WOD:

#snatch-tatic

5 Rounds For Time:  (23 Min Cap)

10 Alternating Dumbbell Power Snatches 50/35lbs (Rx+80/55)

40 Double Unders  **Scale to 80 Singles **Non Jumping option - 100m Run,Drive

20 Toes to Bar (Scale to Hanging Knee Raises/Deadbugs or Sit Ups)

40 Double Unders

CASHOUT:

#gtl (10 min Cap)

1-10

Close Grip Push Ups

DB Floor Press

STRENGTH:

#Snatch

On the Minute x 12 (3 Rounds):

Minute 1 – 4 Power Snatches

Minute 2 – 3 Hang Squat Snatches

Minute 3 – 2 Squat Snatches

Minute 4 – Rest

*Rd 1 55%, Rd 2 60%, Rd 3 65%

If not comfortable with Snatches, athlete will complete CLEANS.

BeachFit will do:

On the Minute x 12 (3 Rounds):

Minute 1 – 15 Russian KB Swings

Minute 2 –  10 Single KB Squat Cleans

Minute 3 –  10 Alternating Jumping Split Lunges (5 per leg) + 5 Burpees

Minute 4 – Rest

WOD:

#power trip

AMRAP 15:

15 Power Snatches (95/65)  Scale to Clean/Jerk   **BeachFit Plate Ground to Overhead

30 Wallballs (20/14)

200m Run

WOD:

#wrecked

Teams of 3

For Time: 

600 Meter Run as a Team with Wall Ball (30/20lbs)

6 Rope Climbs  (Scale to 18 Chest To Bar Pullups)

20 Squat Cleans (135/95)

600 Meter Run

9 Rope Climbs  (Scale to 27 Chest to Bar Pullups)

35 Squat Cleans (135/95)

600 Meter Run 

12 Rope Climbs (Scale to 36 Chest to Bar Pullups

50 Squat Cleans (135/95)

**Team runs together.  Share reps on Rope Climbs/Pullups and Squat Cleans