WORKOUT OF THE DAY, JUNE 1ST 2018

June 1, 2018 | LAHAINA CROSSFIT

STRENGTH:

#primer

3 Rounds: (5 min)

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

Then, complete  (15 min for Back and Front Squats)

#back Squats

3 sets of 10 Reps @73% of 1RM

Last, complete

#front squats

3 sets of 3 Reps @80lbs

BeachFit will do:

AMRAP 12

10 Squats with KB Front Rack Right

10  Ab Mat Sit Ups

10 Squats with KB Front Rack Left

10 Ab Mat Sit Ups

10/8 Cal Ski Erg

WOD:

#bumpy ride

In Teams of 3, AMRAP 25:

9/6 Calorie Assault Bike  (Rower 12/9 Calories)

6 Lateral Burpees over Teammate (Teammate next in line will be planking teammate)

100m Sandbag or Ball Run (50/35lbs)

CASHOUT:

GHD Supine Hold (Video)
Side Plank (right) (Video)
Side Plank (left)

Round 1 – :60s at each movement.
Round 2 – :45s at each movement.
Round 3 – :30s at each movement.

 

 


WORKOUT OF THE DAY, JUNE 5TH 2018

June 3, 2018 | LAHAINA CROSSFIT

"Eighty percent of SUCCESS is just SHOWING UP!  Make it a great Monday Team! 

STRENGTH:

#primer  (2 sets)

8 Suitcase Deadlifts

10 Barbell Step Back Lunges, 5 Leg

12 Waiter Squats, 6 each side

#back squats

Build to Heavy Single

5 Reps @50%

4 Reps @55%

3 Reps @60%

2 Reps @65%

1 Rep @70%

1 Rep @86%

1 Rep @89%

1 Rep @92%

1 Rep @89%

1 Rep @92%

1 Rep @95%

BeachFit will do:

AMRAP 15

10 KB Dead

5 KB Row R/5 KB Row L

10 KB Goblet Squats

10 Plank KB Tounches each side

200m Run

WOD:

#chalant

21 Barbell Facing Burpees

21 Power Cleans (135/95lbs) Rx+ 155/105  *BeachFit KB Clean

15 Barbell Facing Burpees 

15 Hang Squat Cleans  *KB Tator

9 Barbell Facing Burpees

9 Thrusters  *KB Thruster

CASHOUT:

#midline

25-20-25-10-5

Weighted Ab Mat Sit Ups *Choose weight that you can go unbroken

Barbell Good Mornings (Rx+Weighted Hip Extensions 25/15)

 


WORKOUT OF THE DAY, JUNE 6TH 2018

June 5, 2018 | LAHAINA CROSSFIT

WOD:

#figawi

AMRAP 18:

200 Meter Run

16/12 Calorie Row  (14/10 Assault Bike)

12 CTB Pull-Ups 

8 Alternating Dumbbell Snatches (70/50lbs)

CASHOUT:

#pumptown express

Tabata (:20 on/:10 off) X 8 Rounds 

Strict Barbell Press

*During :10 Sec Rest ...hold barbell in front rack!

1 Set of Max Handstand Pushups

1 Set oF Max Strict Pullups or Ring Rows

 


WORKOUT OF THE DAY, JUNE 7TH 2018

June 6, 2018 | LAHAINA CROSSFIT

STRENGTH: (15 min)

#deadlift

5 sets of 5 Deadlits

Set #1 – 70% of 1RM Deadlift

Set #2 – 75% of 1RM Deadlift

Set #3 – 80% of 1RM Deadlift

Sets #4 and #5 – Build to a heavy set of five repetitions.

BeachFit will do:

AMRAP 12

300m Run

10 Ring Rows

10 Pushups

10 Squats

WOD:

#floor it

Every 4:00 x 4 Rounds:

100′ Walking Lunge (2x Down and Back - Blue line/Blue line)  

15 Deadlifts (185/135lbs)   *The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. **BeachFit will do Double KB Deadlift

15/10 Calorie Assault Bike (or 15/10 Cal Row)

 

 

 

 

 


WORKOUT OF THE DAY, JUNE 7TH 2018

June 6, 2018 | LAHAINA CROSSFIT

WOD:

#devil-ish

EMOM 24

Min 1: 200m Run

Min 2: :40 Plank Hold

Min 3: 50 Double Unders

Min 4:  6-8 Devil Press (50/35lbs)  *Scale 35/20 

CASHOUT:

#armor

1-3 Rounds 

Max Ring Dips

20 Close Grip Narrow Floor Press

30 Banded Pull-aparts

 

 

 


WORKOUT OF THE DAY, JUNE 8TH 2018

June 8, 2018 | LAHAINA CROSSFIT

STRENGTH:

#primer

2-3 Sets 

15 Second Front Squat Hold (Video)
6 Single Leg Box Step-Ups, 3/each (Video)

#front squats

Sets 1-3 below: 

Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Set #1 – 1 Complex @ 60% of 1RM Front Squat

Set #2 – 1 Complex @ 64% of 1RM Front Squat

Set #3 – 1 Complex @ 68% of 1RM Front Squat

Sets 4-10 below:

 1 repetition (no pause now), climbing, through to our heavy single for the day.

Set #4 – 1 Front Squat 75% of 1RM Front Squat

Set #5 – 1 Front Squat 80% of 1RM Front Squat

Set #6 – 1 Front Squat 85% of 1RM Front Squat

Sets #7-10 – Continue to climb to our heavy single for the day.

BeachFit will do:

AMRAP 15

10 Ball Slams

100m Farmer Carry (Drive)

150m Run 

20 Mountain Climbers

WOD:

#crows nest

AMRAP 5:

15-12-9:

Kettlebell Swing 53/35lbs   Rx+70/53
Front Squat 135/95lbs   Rx+155/105  *BeachFit will do KB Goblet Squat
Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9:
Kettlebell Swing 53/35lbs Rx+70/53
Front Squat 115/75lbs  Rx+135/95
Calorie Row

CASHOUT:

#midline

3 Sets, Not for Time:

:30s L-Sit (accumulate through as many sets as needed)  *Scale to Hollow Hold
20 Empty Barbell Good Mornings

 


WORKOUT OF THE DAY, JUNE 9TH 2018

June 10, 2018 | LAHAINA CROSSFIT

WOD:

#bakers dozen

In Teams of 3, For Time (30 Minute Cap): 

60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike


WORKOUT OF THE DAY, JUNE 11TH 2018

June 11, 2018 | LAHAINA CROSSFIT

WOD:

#nose bleed

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (135/95lbs)

15 Burpees

9 Push Press (135/95lbs)

CASHOUT:

#odd object conditioning

Alternating OTM x 12 (4 Rounds):

"Moving a challenging odd-object under the controlled metabolic fatigue of a bike"

Minute 1  – :30s Assault BIke  

Minute 2 – :30s for Max DBall Cleans (150/100) or Sandbag clean

Minute 3 – 15 GHD Sit-Ups or Weighted Ab Mat Sit Ups


WORKOUT OF THE DAY, JUNE 12TH 2018

June 12, 2018 | LAHAINA CROSSFIT

STRENGTH:

#Front Squat

5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%

BeachFit will do:

12 AMRAP

10 Goblet Squats

10 Pushups

200m Run

WOD:  

#Kellen Helly

For Time:

400 Meter Run (25/15 Cal Bike), 30 BJ (24/20), 30 Wallballs (20/14)

400 Meter Run, 21 KBS (53/35), 12 Pullups

400 Meter Run, 21 KBS (53/35), 12 Pullups

400 Meter Run, 30 BJ (24/20), 30 Wallballs (20/14)

CASHOUT:

#gymnastics conditioning

4 Rounds, Not for Time:

2:00 Light Bike, Row, or Erg

2 Bar Muscle-Ups

3 CTB Pull-Ups

4 Toes to Bar

**Scale to 4 Chest to Bar and 4 Toes to Bar if needed


WORKOUT OF THE DAY, JUNE 13TH 2018

June 13, 2018 | LAHAINA CROSSFIT

WOD:

#double dribble

AMRAP 15:

75 Double-Unders  (Scale to 150 singles)

50 Air Squats

15 Power Snatches (115/80)  Rx+ 135/95lbs *BeachFit will do 25 Plate Ground to Overhead (45/35lbs)

Rest 5 min, then buddy up

#grunt work conditioning

3-5 Sets:

Row, Erg, or Bike

30/21 Calories

Partner goes, then you go

CASHOUT:

#snatch work

5 Sets of the Complex: 3-Position Power Snatch

Positions are as follows:

1st Position – High in the pockets (high hang)

2nd Position – Knee level (hang)

3rd Position – Floor

Set #1 – 40% of 1RM Snatch

Set #2 – 45% of 1RM Snatch

Set #3 – 50% of 1RM Snatch

Set #4 – 55% of 1RM Snatch

Set #5 – 60% of 1RM Snatch

 


WORKOUT OF THE DAY, JUNE 14TH 2018

June 14, 2018 | LAHAINA CROSSFIT

Start them young...future LCF All Stars!

WOD:

#amplified devil

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

15 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, JUNE 15TH 2018

June 15, 2018 | LAHAINA CROSSFIT

Best part about our "job" and living on Maui is all the wonderful people we meet and new friendships made...the not so fun part is seeing some of these friends move away...a hui hou Bryan!  We will miss ya! 

WOD:

#300

10 Rounds:

5 Strict CTB Pull-Ups  *Scale to strict pullup or Ring Rows

10 Dumbbell Repetitions*

15 GHD Sit-Ups  *Scale to Alternating Dead Bugs, Hollow Rocks, or Ab Mat Sit Ups (if didn't come Thursdy)

In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand.

Round 1 – DB Push Press    *BeachFit KB Push Press

Round 2 – DB Burpees   *BeachFit Burpee over KB

Round 3 – DB Power Cleans   *BeachFit *KB Clean

Round 4 – DB Bench Press or Floor Press  *BeachFit HandRelease Pushup

Round 5 – DB Lunge Steps  *BeachFit KB Lunge Steps

Round 6 – DB Front Squats  *BeachFit KB Goblet Squat

Round 7 – DB Bent Over Rows  *BeachFit KB Row (10 side)

Round 8 – DB Alternating Power Snatches (single arm)  *BeachFit KB Swing

Round 9 – DB Deadlifts  *BeachFit KB Deadlift

Round 10 – DB Thrusters  *Beachfit KB Thruster

Rx – 70’s/50’s, Scale to 50/35 or 35/25, etc..

 


WORKOUT OF THE DAY, JUNE 16TH 2018

June 16, 2018 | LAHAINA CROSSFIT

WOD:

#wreck run

Partners will run together sharing the ball.  Split Reps on Burpees and Squat Cleans. 

For Time:

600 Meter Ball Run

12 Lateral Barbell Burpees 

12 Squat Cleans (135/95)

600 Meter Ball Run Run

18 Lateral Barbell Burpees Rope Climbs

18 Squat Cleans (135/95)

600 Meter Ball Run

30 Barbell Burpees 

30 Squat Cleans (135/95)


WORKOUT OF THE DAY, JUNE 18TH 2018

June 18, 2018 | LAHAINA CROSSFIT

STRENGTH:

Alternating On the Minute x 10 (5 Rounds):

Even Minutes – 12/9 Calorie Assault Bike or Row

Odd Minutes – 12 Back-Rack Barbell Reverse Lunges (Video)

Set #1 of Lunges – 33% of 1RM Back Squat

Set #2 of Lunges– 36% of 1RM Back Squat

Set #3 of Lunges – 39% of 1RM Back Squat

Set #4 of Lunges – 42% of 1RM Back Squat

Set #5 of Lunges– 45% of 1RM Back Squat

*Beachfit will do KB Step Back Lunges holding KB at side

WOD:

#Instep Inferno  (18 min Cap)

4 Rounds:  

400 Meter Run 

50 Air Squats

CASHOUT:

#odd object conditioning

2-3 Rounds (not for time but 

200m Sled Drag  Rx Heavy and challenging, but with great effort, unbroken each time.  **Can sub Farmer Carrys

21 Wallballs (30/20) 

21 Weighted Hip Extensions (25/15)

 


WORKOUT OF THE DAY, JUNE 19TH 2018

June 19, 2018 | LAHAINA CROSSFIT

WOD:

#Captain Crunch

In a 4:00 Window

3 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window

2 Rounds:

12 Deadlifts,

9 Hang Power Cleans,

6 Push Jerks

Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window

1 Round:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Time remaining, Max Calorie Row

Rx Part #195/65, Part #2 – 135/95, Part #3 – 155/105
Rx+Part #1 – 95/65, Part #2 – 115/80, Part #3 – 135/95

CASHOUT:

AMRAP 5:

Strict Handstand Pushups, Pike Pushups, or Strict DB Press

*Be sure to repeat the same standard when we complete strict repetitions over the course of this cycle.


WORKOUT OF THE DAY, JUNE 20TH 2018

June 20, 2018 | LAHAINA CROSSFIT

WOD:

#heartbreak kid

3 Rounds: (14 min Cap)

10 Front Squats (165/110lbs)  Rx+185/135lbs  *BeachFit Heavy KB Goblet squat or Double KB Front Rack Squat

20 Chest to Bar Pull-Ups

50 Double-Unders  (100 Single Unders)

Rest up to 5 min once complete, Then..

#dumbbell cycling   (14 min)

20-18-16-14-12-10:

Dumbbell Power Snatch (50/35)  *BeachFit Plate Ground to Overhead

100m Run After Each Round (Driveway Run)

CASHOUT:

#midline

3 Sets, Not for Time:

40 AbMat Sit-Ups

:20s Overhead DB Static Hold each side (Choose weight)

 

 


WORKOUT OF THE DAY, JUNE 21st 2018

June 20, 2018 | LAHAINA CROSSFIT

Save the date! It's coming....Fittest on the Valley 6!  Saturday October 27th at Lahaina Crossfit.  Individuals (Rx, Scaled and Masters).  More details and early bird sign up information coming soon.  

WOD:

#recovery run work

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on….

Immediately after each run complete the following:

200m Run complete :30 Plank

400m Run complete  20 Banded Pull aparts

600m Run complete  15 DB Floor Press, then as many pushups as possible


WORKOUT OF THE DAY, JUNE 22ND 2018

June 22, 2018 | LAHAINA CROSSFIT

STRENGTH: (15 min)

#box squats - box height just above parallel

3 sets of 5 Reps, first set at 35% of 1Rep Max Back Squat

2 sets of 3 Reps

Heavy Single

Heavy Single

BeachFit will do:

AMRAP 12

10 Air Squats

10 Pushups

100m Row

Add 50m to Row each Round

WOD:

#Fight Club

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)  **Beachfit KB Thruster

1 Minute Power Cleans (95/65)  **BeachFit KB Swing

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups  **Ring Row

1 Minute Assault Bike Calories

1 Minute Rest 


WORKOUT OF THE DAY, JUNE 23RD 2018

June 23, 2018 | LAHAINA CROSSFIT

WOD:

#zerodarkthirty

In Teams of 3, with a 30:00 Time Cap:

3 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (95/65)

Directly into: 150/100 Calorie Assault Bike

2 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (115/80)

Directly into: 150/100 Calorie Assault Bike

1 Round: 30 TTB, 30 Burpees, 30 Power Snatches (135/95)

**1 person working at a time.  Partion reps as needed!


WORKOUT OF THE DAY, JUNE 25TH 2018

June 24, 2018 | LAHAINA CROSSFIT

STRENGTH:

Alternating “On the Minute” x 12 (6 Rounds):

Even Minute:  :45s for Max Strict Handstand Pushups  *Scale to inverted hspu or hand release pushups

Odd Minutes:   5-5-4-4-3-3 Deadlifts  *Start at approx 65/70% and build if desired or stay same across

WOD:

#detention

AMRAP 12:

6 Dumbbell Push Presses (50’s/35’s)  Scale to 35/25lbs

9 Deadlifts (225/155)  *Weight used should be something athlete can do 21+ unbroken fresh

30 Double-Unders

CASHOUT:

#aerobic capacity

3 Rounds:

1:00 @ Easy Pace

1:00 @ Medium Pace

1:00 @ Hard Pace

Rest 1:00 Between Rounds.

After the third and final round of the above, rest for a total of 2:00, followed by:

5 Sets of :35s On Hard Row / :25s Off 


WORKOUT OF THE DAY, JUNE 26TH 2018

June 25, 2018 | LAHAINA CROSSFIT

STRENGTH:

#over my head

Alternating OTM x 12 (6 Rounds)

Even Minutes – 16 Ab Mat Sit Ups (Rx+12 GHD Sit-Ups)

Odd Minutes – 3 Overhead Squats  *Start at 60% of 1 RM Overhead Squats.   (Scale to Front Squats)   *

BeachFit will do 10 Alternating Lunges with weight

WOD:

#jack squat  (15 min Cap)

21 Front Squats*, 21 Kettlebell Swings, 400m Run

15 Front Squats, 15 Kettlebell Swings, 400m Run

9 Front Squats, 9 Kettlebell Swings, 400m Run

Rx Barbell – 135/95
Rx Kettlebell – 70/53

*BeachFit do KB Goblet Squats

CASHOUT:

#odd object

3 Rounds, Not for Time:

200m Double Dumbbell Walk

1st 50m – Left Arm Overhead, Right Arm Hang
2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50m – Both Overhead

Dumbbells are preferable, but kettlebells also fit here. Athlete’s choice on loading, with the intentions being that we can complete each 50m segment without breaking (ideally further, but we should not *need* to break up any segment due to loading). Free to build between sets. Rest as needed between.


WORKOUT OF THE DAY, JUNE 27TH 2018

June 26, 2018 | LAHAINA CROSSFIT

#power clean technique

7 Sets:

Pausing Power Clean (Video)

There are (3) pauses in each repetition:
1 – Knee-Level
2 – Mid-Thigh
3 – Power Receiving Position

WOD:

#big band

For Time (8:00 Time Cap)

50 Power Cleans

Qualifier Rx – 205/145

Open Rx – 185/135

Other Scaling options 165/115lbs, 135/95lbs, 115/75lbs

**BeachFit will do 

5rds

20 Plate Ground to Overhead (45/25lbs)

20 Mountain Climbers 

At the 15:00,  then

#tank top

5 Rounds:

20/15 Calorie Assault Bike or Row

10 Strict Pull-Ups  **Scale to Ring Rows with 2 Second hold at top

8 Bench Press (185/125)  **Scale  load or scale to db bench press 

 

 

 


WORKOUT OF THE DAY, JUNE 27TH 2018

June 28, 2018 | LAHAINA CROSSFIT

Going to miss seeing Katie's smiling face every morning at 7am!  Best of luck on your new adventure and remember Wednesdays we wear pink!!

WOD:

Every 1:30, for 30 minutes (5 sets of each)

Station 1: 30 Double Unders + 10 Suitcase Deadlifts per side (70/53lbs)

Station 2: 15/10 Calories Assault Bike or 250/200m Row

Station 3: 15 Plate Burpees 

Station 4: 200m Run


WORKOUT OF THE DAY, JUNE 28TH 2018

June 28, 2018 | LAHAINA CROSSFIT

Going to miss seeing Katie's smiling face every morning at 7am!  Best of luck on your new adventure and remember Wednesdays we wear pink!!

WOD:

Every 1:30, for 30 minutes (5 sets of each)

Station 1: 30 Double Unders + 10 Suitcase Deadlifts per side (70/53lbs)

Station 2: 15/10 Calories Assault Bike or 250/200m Row

Station 3: 15 Plate Burpees 

Station 4: 200m Run

 


WORKOUT OF THE DAY, JUNE 29TH 2018

June 29, 2018 | LAHAINA CROSSFIT

STRENGTH:

#overhead squats (15 MIN)

Work up to a "heavy" Overhead Squat.  Scale to Front Squat

BeachFit will do:

250m Ski Erg

20 Mountain Climbers

10 Alternating Lunges

WOD: 

#over and out

For Time:

20 Power Snatches (95/65) Rx+ 115/75lbs

20 Barbell-Facing Burpees

20 Overhead Squats (95/65)

20 Barbell-Facing Burpees

20 Squat Snatches (95/65)

**Scale to Power Clean, Front Squats, and Squat Cleans if needed

BeachFit will do:

For Time:

20 Plate Ground to Overhead

20 Barbell-Facing Burpees

20 Goblet Squats

20 Barbell-Facing Burpees

20 KB Tators

CASHOUT:

#midline conditioning

750 Meter Row (25/20 Cal Bike) , 50 AbMat Sit-Ups

500 Meter Row (20/15 Cal Bike) 35 Weighted AbMat Sit-Ups (medium load)

250 Meter Row, (15/10 Cal Bike) 20 Weighted AbMat Sit-Ups (heavy load)

Aim is to steadily increase our difficulty of the sit-ups over the course of the three rounds, as the distance reduces on the row. For a weight, athlete’s choice to use a dumbbell or plate, held across the chest

 


WORKOUT OF THE DAY, JUNE 30TH 2018

June 30, 2018 | LAHAINA CROSSFIT

WOD:

#partner kellys

5 Rounds for time:

400m Run together

60 Box Jumps or Box Jump Overs (24/20)

60 Wall Balls (24/20lbs)

Run together.  Share Reps as Needed on the Box Jumps and Wall Balls.  1 Partner working and 1 partner resting. 

CASHOUT:

#body armor

27-121-15-9

DB Bench Press (50/35lbs)

GHD Sit Ups