WORKOUT OF THE DAY, MAY 23rd 2018

May 23, 2018 | LAHAINA CROSSFIT

STRENGTH:

#push press (12 Min)

4 sets of 6 reps @75%

*If we don't know our 1RM Push Press we will take the 12 min to build up to a 3 Rep Max to find our estimated 1Rep Max

BeachFit will do:

AMRAP 10

20 Mountain Climbers (R/L=2)

10 DB Push Press

Driveway Run

WOD:

#double decker

AMRAP 15:

15 Power Snatches (75/55) *BeachFit Plate Ground to Overhead

30 Double-Unders  *Scale to 60 Singles

15 Wallballs (20/14) 

30 Double-Unders  *Scale to 60 Singles

CASHOUT:

#midline

3 Giant Sets:

Max Effort L-Sit on Parallettes *Scale to Boxes or Max Hollow Hold

20 Dumbbell Floor Presses (Video)

30 Banded Pull-Aparts (Video)

Rest 2:00 between sets.

 


WORKOUT OF THE DAY, MAY 1ST 2018

May 1, 2018 | LAHAINA CROSSFIT

STRENGTH:

#gymnastics pressing

@ the 30min mark on the clock complete the following 

*If doing handstand pushups, choose one of the rep schemes below based on your hspu level. 

On the Minute x 12 (3 Rounds): 

Minute 1 –  8 Reps  or 6 Reps or 5 Reps

Minute 2 –  7 Reps or 5 Reps or 4 Reps

Minute 3 –  6 Reps or 4 Reps or 3 Reps

Minute 4 – :30 Plank or Rest

or 

On the Minute x 12 (3 Rounds): 

Minute 1 –  10 Strict DB Press either standing or seated

Minute 2 –  :40 Sec Plank

Minute 3 –  10 Stict DB Press either standing or seated

Minute 4 – :40 Sec Plank

WOD:

#jerry 

For Time:

1 Mile Run

2,000 Meter Row or Ski

1 Mile Run

CASHOUT:

100 Ab Mat Sit Ups for time


WORKOUT OF THE DAY, MAY 2ND 2018

May 2, 2018 | LAHAINA CROSSFIT

STRENGTH:

#push press (15 min)

Build to a 1-Rep Heavy

Followed by…

4 Sets of 6 @ 65% of the Heavy Single

BeachFit will do:

15 AMRAP

5 Ring Rows

10 Pushups

15 Plyo Squats

100m Run

WOD:

Power Outage” Part #1

In a 5:00 Window…

100 Double-Under Buy-In, (200 Singles or 2 min DU attempts)

followed by AMRAP:

12 Power Cleans (115/80)  *BeachFit will do KB Clean or DB Clean
4 Burpee Box Jump Overs (24/20)

Rest 5:00

“Power Outage” Part #2

In a 5:00 Window…

100 Double-Under Buy-In,

followed by AMRAP:

8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

“Power Outage” Part #3

In a 5:00 Window…

100 Double-Under Buy-In,

followed by AMRAP:

4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

CASHOUT:

#body armor

1-3 Giant Sets:

20 Close-Gip DB Floor Presses (Video)

40 Banded Pull-Aparts (Video)

Rest 1:00-2:00 between sets.


WORKOUT OF THE DAY, MAY 3, 2018

May 2, 2018 | Lahaina CrossFit

WOD:
 
#devil-ish
 
EMOM 24
 
Min 1:  12/8 Cal Bike  Rx+15/10 
 
Min 2:   12 Toes to Bar  *Scale to Hanging Knee Raise 
 
Min 3:   5-8 Devil Press  **Choose your own weight
 
Min 4:  15 KB Swings (70/53lbs) Rx+20 Reps
 
**For the Devil Press you can go inside the legs or outside. Use your hips kinda like a KB swing. It is not a clean and jerk and should be one fluid motion up.
 
CASHOUT:
 
1-3 Rounds
 
10 Kneeling Single Arm DB Press (Each Side)
 
10 KB Suit Case Deadlifts (Each Side)
 
15 Ring Dips or Bench Dips
 
15 Banded Good Mornings or Back Extensions

WORKOUT OF THE DAY, MAY 4TH 2018

May 4, 2018 | Lahaina CrossFit

#primer
 

3 Rounds:
30s Wall Facing Handstand Hold (Video)
30s Superman Hold (Video)
30s Side Plank Hold, each side (Video)
30s Front Rack Hold (Video)

2:00 Rest between rounds.

 

Rest as briefly as you need to between transitions, with the mindset that technique always come first here. Modifying the seconds per station to the proper stimulus is the aim if 30s is a length of time where we feel our form sliding. If we are not moving upside down today on the handstand hold, let’s hold a pushup plank hold.
 
#front squats
 

On the 0:00 – 8 Reps @ 60%

On the 2:30 – 7 Reps @ 64%

On the 5:00 – 6 Reps @ 68%

On the 7:30 – 5 Reps @ 72%

On the 10:00 – 1 Rep @ 82%

On the 11:00 – 1 Rep @ 82%

On the 12:00 – 1 Rep @ 82%
 
BeachFit will do:
 
EMOM 12
 
Min 1:  10-15 Wall Balls
Min 2:   :30 Sec Plank
 
WOD:
 
#shipmate
 

 

AMRAP 20:
 
200 Meter Run
20/14 Calorie Row
2 Rounds of “Strict Cindy”

 

1 Round of “Strict Cindy” = 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats.
 
CASHOUT:
 
1-3 sets of  25 GHD Sit Ups or Weighted Ab Mat Sits 

WORKOUT OF THE DAY, MAY 7TH 2018

May 6, 2018 | LAHAINA CROSSFIT

STRENGTH:

#primer

2-3 Sets

10 Front Rack Box Step-Ups (Video)
7 Barbell Rollouts (Video)

#back squats (Every 2-2:30 min)

Wave #1

Set #1 – 5 Back Squats @ 75% of 1RM Back Squat

Set #2 – 3 Back Squats @ 80% of 1RM Back Squat

Set #3 – 1 Back Squat @ 85% of 1RM Back Squat

Set #4 – 5 Back Squats @ 80% of 1RM Back Squat

Set #5 – 3 Back Squats @ 85% of 1RM Back Squat

Set #6 – 1 Back Squat @ 90% of 1RM Back Squat

Set #7 – 5 Back Squats @ 85% of 1RM Back Squat

Set #8 – 3 Back Squats @ 90% of 1RM Back Squat

Set #9 – 1 Back Squat @ 95% of 1RM Back Squat

Then, finish with..

Set #10 – 15 Front Squats @ 53% of 1RM Back Squat

BeachFit will do:

AMRAP 20

10 Plyo KB Squats

15 Cal Bike

20 Ab Mat Sit Ups

30 Mountain Climbers (R/L=2)

WOD:

#body armor

3 Giant Sets:

Max Strict Pull-Ups or Ring Rows

20 Double Kettlebell Russian Swings (chest level)

20 Double Kettlebell Step-Back Lunges

20 Glute Bridges (Video)

#Body Armor Part #2

AMRAP 4:00: Strict Presses (75/55)

*Every break, accumulate :20s of an L-Sit on Parralettes before returning to the bar. Scale to :20s of Hollow Body Hold

Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time.


WORKOUT OF THE DAY, MAY 8TH 2018

May 8, 2018 | LAHAINA CROSSFIT

STRENGTH:

#gymnastics pressing

*If doing handstand pushups, choose one of the rep schemes below based on your hspu level. 

On the Minute x 12 (3 Rounds): 

Minute 1 –  8 Reps  or 6 Reps or 5 Reps

Minute 2 –  8 Reps or 6 Reps or 5 Reps

Minute 3 –  8 Reps or 6 Reps or 5 Reps

Minute 4 – :30 Plank or Rest

or 

On the Minute x 12 (3 Rounds): 

Minute 1 –  10 Strict DB Press either standing or seated

Minute 2 –  :40 Sec Plank

Minute 3 –  10 Stict DB Press either standing or seated

Minute 4 – :40 Sec Plank

#deadlift (12 Min)

Build to a "heavy" set of 3 Reps

Use this as a primer for your WOD

WOD:

#smooth criminal

AMRAP 15:

60 Double-Unders  (Scale to 120 Singles or 10/8 Cal Bike or Row)

30 Wallballs (20/14)

15 Deadlifts (245/165)  *BeachFit will do Double Suitcase Deadlifts  **If not at Rx weight use approx 55% of 1RM

 


WORKOUT OF THE DAY, MAY 9TH 2018

May 9, 2018 | LAHAINA CROSSFIT

STRENGTH:

#push press  (10 Min)

4 sets of 6 Reps @ 70%

Then, 

#3-Position Clean + Split Jerk (Video) (12 Min)

Athlete’s choice on whether to compete the cleans as squat, or power. Video above demo’s as squat.

Position 1 – High Hang (high thigh)
Position 2 – Knee Level
Position 3 – Ground

Set #1 – 60% of 1RM CJ

Set #2 – 65% of 1RM CJ

Set #3 – 70% of 1RM CJ

Set #4-6 (3 Sets) – 70% – 85% of 1RM CJ

Go by feel as we climb – technique over loading today in importance.

BeachFit will do: 

AMRAP 18

12 DB Deadlift

9 DB Hang Clean

6 DB Push Press

200m Run

WOD:

#tiger blood (16 min)

3 Rounds:

10 Power Clean and Jerks (135/95) *BeachFit will do 10 Single Arm DB Hang Clean and Jerks
400m Run  (500m Row or 28/20 Assault Bike)


WORKOUT OF THE DAY, MAY 10TH 2018

May 10, 2018 | LAHAINA CROSSFIT

WOD:

#HWPO

EMOM 24

Min 1:  1 Round of "Mindy"  5 Pullups/Ring Rows + 10 Pushups +10 KB Swings (70/53lbs)  *Scale to 3 Rows/5 Pushups/7KB Swings

Min 2:  20 Ab Mat Sit Ups  (Rx + 15 GHD Situps)

Min 3:  200m Run or 12/10 Cal Row or Bike

Min 4:  12 Box Over Jumps (24/20)

CASHOUT:

#odd ball

300m Ball Run

300m Farmer Carry *Use DBs (50/35lbs)

200m Sled Push *Choose load that challenges but doesn't need a lot of breaks

 


WORKOUT OF THE DAY, MAY 11TH 2018

May 11, 2018 | LAHAINA CROSSFIT

STRENGTH:

#front squats

On the 0:00 – 8 Reps @ 62%

On the 2:30 – 7 Reps @ 66%

On the 5:00 – 6 Reps @ 70%

On the 7:30 – 5 Reps @ 74%

On the 10:00 – 1 Rep @ 85%

On the 11:00 – 1 Rep @ 85%

On the 12:00 – 1 Rep @ 85%

BeachFit will do:

EMOM 12

Min 1:   10 DB Plyo Squats  + 5 Goblet Squats

Min 2:  :30 Hollow Body Hold

WOD:

#slasher

AMRAP 13:

50 Alternating Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Kipping Handstand Pushups  *Sub Inverted HSPU or Seated DB

CASHOUT:

#body armor

3 Sets of 16 Repetitions (8 per leg):

Dumbbell Box Step-Ups, 20″ (Video)

 

 


WORKOUT OF THE DAY, MAY 14TH 2018

May 13, 2018 | LAHAINA CROSSFIT

WOD:

#double crossed (15 min Cap)

For Time:

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

Clean and Jerks (115/80)  *BeachFit will do Plate Ground to Overhead

30 Double Unders After Each Set  *Scale 7/5 Cal Bike 

Rest up to 5 min, then...

#gymnastics part a  (10 min) 

30 Wall Walks (Video)  Scale to 15 

Not for time, but for quality. Move with a purpose, but not to the intensity where we loose mechanics.

Then,

 #gymnastics part b  (5 min)

4 Giant Sets:

10 Horizontal Ring Rows (Video)

:10-:20s Ring Support Hold (Video)  *Scale to :15 Plank Hold and :15 Hollow Body


WORKOUT OF THE DAY, MAY 15TH

May 15, 2018 | LAHAINA CROSSFIT

WOD:

#anchored down 

5 Rounds – Every 4:00, Complete:

30 Air Squats

20/14 Calorie Row  (20/14 Cal Bike if Rowers full or 200m Run)

10 Lateral Burpees over Barbell

CASHOUT:

#Midline

4 Giant Sets:

Max Effort L-Sit Hold (Paralletes)

20 Weighted Glute Bridges (Rx+ Hip Extensions 35/25)

Rest 1:30 between sets.


WORKOUT OF THE DAY, MAY 16TH 2018

May 16, 2018 | LAHAINA CROSSFIT

WOD:

#snake bite

For Time: (12 min) 

21-15-9:

Squat Snatch (95/65lbs) *Scale to Power Snatch **BeachFit will do DB Snatch (50/35lbs)

Chest to Bar Pull-Ups   *Scale to Pullups or Ring Rows 

At the 20:00..then

#push it

Alternating On the Minute x 10:

Min 1:  15/10 Cal Row  (12/8 Cal Bike)

Min 2: Max Strict Handstand Push-ups in :30 Seconds  (Scale to DB Strict Press seated)

 


WORKOUT OF THE DAY, MAY 17TH 2018

May 17, 2018 | LAHAINA CROSSFIT

WOD:

#sweat sesh

AMRAP 30

20 Cal Bike/Row/Ski Erg

20 KB Swings (70/53lbs)

20 Seated Banded Rows

10 DB Deadlifts (50/35lbs)

10 Alternating DB Lunges (5 per leg)

10 Vups (Rx+GHD)

CASHOUT:

#ammo

1-3rds

30 Banded Tri Pushdowns

15 Barbell Curls


WORKOUT OF THE DAY, MAY 18TH 2018

May 18, 2018 | LAHAINA CROSSFIT

Last day of our Deload week.  It's been nice giving the body and mind a little rest.  

WOD:

#aloha friday

EMOM 10:

Min 1:  8-12 Toes to Bar  (Scale to Hanging Knee Raise or Weighted Ab Mat Sit Ups)

Min 2:  8-12 Box Over Jumps (24/20)

At the 15 min..complete

#boat race

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 Between rounds

 

 

 

 

 


WORKOUT OF THE DAY, MAY 21ST 2018

May 20, 2018 | LAHAINA CROSSFIT

PRIMER: (5 Min)

2-3 Sets, not for time:

8 Suitcase Deadlifts, each side (Video)
8 Double-Kettlebell Front Rack Step-Ups, 4 each leg (Video)
4 Barbell Rollouts (Video)

STRENGTH: (20 min)

#box squats

On the Minute x 10

2 Box Squats @ 60% of 1RM Back Squat

#front squats

Set #1 – 7 Reps @ 60% of 1RM Front Squat

Set #2 – 7 Reps @ 63% of 1RM Front Squat

Set #3 – 7 Reps @ 66% of 1RM Front Squat

Set #4 – 7 Reps @ 68% of 1RM Front Squat

BeachFit will do:

AMRAP 20

10 Cal Bike

10 KB Deadlifts

10 Goblet Squats

10 Plank Taps each side

WOD:

#body armor

Not for Time:

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

Barbell Bent Over Rows (Video)
Dumbbell Bench Press
*10 AbMat Sit-Ups after each round

On both the barbell rows and dumbbell bench press, we are looking for moderate loads. Weights that we are very, very confident we could complete unbroken on each set, from ten down to one. 


WORKOUT OF THE DAY, MAY 22nd 2018

May 22, 2018 | LAHAINA CROSSFIT

You asked for it! We are doing a trial week of 5am-6am OPEN GYM this week on Tuesday and Friday.  Depending on how this turns out we will evaluate keeping this on the schedule. If you are interested in this show up and let us know.

CrossFit Kids starts 6/11 (Monday - Thursdays from 10-10:40.  

WOD:

#sugar daddy 

21 Deadlifts, 400 Meter Run (500m Row or 28/20 Cal Bike)

15 Deadlifts, 400 Meter Run

9 Deadlifts, 400 Meter Run

Rx – 225/155  *The deadlifts should be performed at a weight that athletes could compete 21+ repetitions unbroken if needed, or 55% 1RM

BeachFit will do double KB Deadlifts

Rest as needed, then complete 

3 Rounds:

27/20 Calorie Row, Rest 1:00

21/15 Calorie Row, Rest :30s

15/10 Calorie Row, Rest 2:00

*Can sub Ski Erg or Bike 


WORKOUT OF THE DAY, MAY 24TH 2018

May 24, 2018 | LAHAINA CROSSFIT

WOD:

#icon like

Every Minute on the Minute for 21 Minutes:

Min 1:  12/10 Cal Row

Min 2: 1 Round of "Cindy" - 5 Pullups + 10 Pushups + 15 Air Squats

Min 3: 1 Round of "DT" - 12 Deadlifts + 9 Hang Power Cleans + 6 Push Press  (Rx 95/65lbs) Rx+115/75  **BeachFit will use Dumbbells

CASHOUT:

1-2 Rds

Farmer + Front Rack KB Carry 100m 


WORKOUT OF THE DAY, MAY 25TH 2018

May 24, 2018 | LAHAINA CROSSFIT

STRENGTH PRIMER:

3 Rounds: (6 Min)

50′ 1-Arm Farmers Carry, each side (Video)
10 Cossack Squats (Video)

STRENGTH:

Back Squat  (10 min)

3 Sets of 10 Reps @70% 

Rest approx 2 min between each set

Then...

Hang Power Clean

On the Minute x 10

2 Hang Power Cleans

Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ

Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ

Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ

Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ

Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ

Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ

Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ

Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ

Set #9 (8:00) – 2 Reps @ 80% of 1RM CJ

Set #10 (9:00) – 2 Reps @ 80% of 1RM CJ

BeachFit will do:

EMOM 10

12 Banded KB Swings + 12 Plank Taps

WOD:

#wreckless

For Time:

27-21-15-9:
Toes to Bar

After Each Round:

20/14 Calorie Bike or Row or 200m Run
16 Alternating Front Rack DB Lunge  (50/35lbs)

CASHOUT:

1-3 Sets, Not for Time:

10 Front Raises (Video)

15 Rotator Retractions (Video)

30 Banded Pull-Aparts (Video)

 

 


WORKOUT OF THE DAY, MAY 28TH 2018

May 27, 2018 | LAHAINA CROSSFIT

ALOHA! WE LOOK FORWARD TO ALL OF YOU TAKING ON "MURPH" IN HONOR OF MEMORIAL DAY.

6AM, 7AM, 8AM, AND 9AM CLASSES ONLY.  (THERE WILL BE NO 5AM OPEN GYM)  THERE WILL BE 10AM OPEN GYM BUT IF YOU ARE PLANNING ON DOING MURPH PLEASE PLAN ACCORDINGLY AS OPEN GYM WILL BE DONE AT 11:15.  MAHALO.

WOD:

#Murph

For Time: 

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

-or-

#3/4 Murph

For Time:

1200 Meter Run
75 Pull-ups
150 Push-ups
225 Air Squats
1200 Meter Run

-or-

#1/2 Murph

For Time:
800 Meter Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 Meter Run

**Partition the pull-ups, push-ups, and air squats as needed.

***WE WILL HAVE ADDITIONAL SCALING OPTIONS AVAILABLE AT THE BOX AS WELL***

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


WORKOUT OF THE DAY, MAY 29TH 2018

May 28, 2018 | LAHAINA CROSSFIT

Thanks to all that joined us for Murph yesterday.  6am Dawn patrol were the first to knock it out!!

5am OPEN GYM Tuesday and Friday this week!!!

 

STRENGTH:

#good mornings

4 sets of 8 reps

Today is not about loading, and more about sound range of motion and technique. This is a movement we have not commonly trained under loading – so let’s build steadily. Just for reference, to build to 30-40% of our 1RM Back Squat is a strong place to be. But again, technique over loads today.

WOD:

#jelly belly

50 Sit-Ups, 20 Cal Assault Bike, 10 Deadlifts (275/185lbs)  Approx 60% of 1RM 

40 Sit-Ups, 16 Cal Assault Bike, 8 Deadlifts

30 Sit-Ups, 12 Cal Assault Bike, 6 Deadlifts

20 Sit-Ups, 8 Cal Assault Bike, 4 Deadlifts

10 Sit-Ups, 4 Cal Assault Bike, 2 Deadlifts

*If Rowing, complete 25,20,15,10, 5 Cal

**If Running, 400m, 300m, 200m, 100m, 100m

CASHOUT:

400m Sled Drag (Rx Bodyweight)


WORKOUT OF THE DAY, MAY 30TH 2018

May 30, 2018 | LAHAINA CROSSFIT

STRENGTH:

#push press

4 sets of 6 reps @80%

WOD:

#speed boat

3 Rounds:

30/21 Calorie Row  (or 400m Run )

25 Wallballs (20/14lbs) 

10 Dumbbell Hang Clean and Jerks, left side (50/35)

10 Dumbbell Hang Clean and Jerks, right side (50/35)

CASHOUT:

#body armor

3 Giant Sets:

16 Standing Unilateral Dumbbell Strict Presses

32 Seated Low Banded Rows (Video)

Rest 1:30 between sets.

 


WORKOUT OF THE DAY, MAY 31ST

May 31, 2018 | LAHAINA CROSSFIT

WOD:

#power up

EMOM 24 

Min 1:  40 Double Unders  *Scale to 80 Single Unders

Min 2:  10 Toes to Bar  *Scale to Hanging Knee Raise

Min 3:  200m Run *Scale to Driveway Run

Min 4:  5 Power Cleans (155/105lbs) Rx+ 165/115lbs  *BeachFit will do 20 KB Swings

CASHOUT:

10 Min Recovery Bike