WORKOUT OF THE DAY, OCTOBER 2ND 2019

October 2, 2019 | LAHAINA CROSSFIT

STRENGTH:

#pausing front squat

On the 1:30 x 6:

1 Pausing Front Squat - 3 second hold at bottom

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Heavy

*BeachFit will do Double DB Front Squat

WOD:

#miraclegrow

5 Rounds:

200 Meter Run

15/12 Calorie Assault Bike

12 Strict Handstand Push-ups (Scale to Strict DB Press 35/20lbs)

CASHOUT:

#capacity builder

On the 3 Minutes x 3 Rounds:

7-5-3

Back Squat
Push Jerk
Thruster

Barbell: 50% of 1RM Clean and Jerk

Ex:

Each round flows as follows: 

7 Back Squats 
7 Push Jerks 
7 Thrusters 
5 Back Squats 
5 Push Jerks 
5 Thrusters 
3 Back Squats 
3 Push Jerks 
3 Thrusters

 

 

 


WORKOUT OF THE DAY, OCTOBER 3RD 2019

October 2, 2019 | LAHAINA CROSSFIT

Our Muscles and Mimosas event is back!!! Come and celebrate the new box, get in a great partner WOD, enjoy fresh omelettes made to order from our very own Chef Rob of RJGourmet! Complimentary Mimosas will be available as well!! All proceeds from this event will be donated to Make A Wish Hawaii!

Ticket Costs (Purchased day of at door)

Current LCF Members $10

Kama'aina Drop In + Food $30 

Drop In Day Pass + Food $40

Drop In with a Pre-Purchased Week Pass +$15 additional

WOD:

#underbelly (recovery day)

600m Run or Row Buy In

50-35-20: 

Double Unders (Scale to 2x for Singles)
AbMat Sit-Ups (Rx+GHD Sit Ups)

Directly Into…

50-35-20: (Scale to 2x for Singles)

Double Unders
Air Squats

600m Run or Row Buy Out

CASHOUT:

#pumpday

14-12-10-8-6

DB Bench Press

DB Row (Each Arm)

Ex: 14 DB Bench Press, 14 DB Row R, 14 DB Row L...

 

 

 

 


WORKOUT OF THE DAY, OCTOBER 4TH 2019

October 4, 2019 | LAHAINA CROSSFIT

Our Muscles and Mimosas event is back!!!

Saturday October 5th, Come and celebrate the new box, get in a great partner WOD, enjoy fresh omelettes made to order from our very own Chef Rob of RJGourmet!

Complimentary Mimosas will be available as well!! All proceeds from this event will be donated to Make A Wish Hawaii!

*WOD from 8-9am. 9-10am Omelettes and Complimentary Mimosas

Ticket Costs (Purchased day of at door)

Current LCF Members $10

Kama'aina Drop In + Food $30 

Drop In Day Pass + Food $40

Drop In with a Pre-Purchased Week Pass +$15 additional

WOD:

#bff

AMRAP 20:

100 Double Unders (Scale to 200 Singles)

50 Wallballs (20/14)

40 Calorie Row 

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar (Scale to Hanging knee raise or Dead Bugs)

10 Bar Muscle-ups (Scale to 10 Chest to Bar Pullups and 10 Bench Dips)

At the 25 min...

#capacity builder

On the Minute x 10:

8-10 Barbell-Facing Burpees

 

 


WORKOUT OF THE DAY, OCTOBER 5TH 2019

October 5, 2019 | LAHAINA CROSSFIT

Feeling all the feels💙 So grateful for this absolutely amazing community #ohana and all of our amazing #dropin visitors new and returning!!! Our quarterly #musclesandmimosas event was a huge success!!! We will def share more details upon the #wishreveal with #makeawishhawaii for our very own #wishkid right here in #lahaina. You guys are helping to make a sweet family’s wish come true!!!! Love you guys!!!! Mahalo to @chefrobmaui for making amazing omelettes. Mahalo to @wepaddlemaui for the awesome capoeira demonstration. Mahalo to Laura for the awesome recovery chair massages! What an awesome group of people! 

WOD:

#makeawish

For Time - Teams of 2 - Run Together and share all other reps as desired.

Buy In- 50 Push Press (95/65lbs) Rx+115/75

800m Run Together

50 Thrusters (95/65lbs) Rx+115/75

100 Russian KB Swings (70/53lbs)

50 Thrusters (95/65lbs) Rx+115/75

100 Russian KB Swings

800m Run Together


WORKOUT OF THE DAY, OCTOBER 7TH 2019

October 6, 2019 | LAHAINA CROSSFIT

CROSSFIT OPEN 2020

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

 
This will be our 10th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.
 
This is how we will run heats for validation this season
 
The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. Therefore, we are not available to specifically judge for one athlete at a time.
 
Each athlete will need their own judge for their WOD and heat time.
 
We ask that athletes participating buddy up - each taking the time to judge for the other. 
 
We will have scoresheets available along with clipboards and pens.
 
We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us
 
Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.
 
It is the athletes responsibility to submit their own score listing performed at Lahaina CrossFit and selecting one of our head judges names.
 
We will ONLY validate all scores that we have overseen.
 
If you plan on submitting a video, please contact us ahead of time.
 
Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

STRENGTH:

#back squats

Every Minute for 6 minutes:

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

BeachFit will do:

AMRAP 6

5 Goblet Squats

7  Pushups

9  Sit Ups

WOD:

#rug mouse

5 Rounds on the 4 Minute: (0:00, 4:00, 8:00, 12:00, 16:00)

12 Chest to Bar Pull-ups (Scale to Pullups or Rows)

8 Burpee Box Jump Overs (24/20)

50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

Max Calorie Assault Bike, Row, Erg Bike or Ski Erg in Time Remaining (Lowest Calorie Round is Your Score)

CASHOUT:

#body armor

1-3 Giant Sets:

10 Barbell Good Mornings

20 Box Step-ups (Alternating, therefore 10 per leg, add load if desired)

30 Glute Bridges (Video) *add load if desired

 

 


WORKOUT OF THE DAY, OCTOBER 8TH 2019

October 7, 2019 | LAHAINA CROSSFIT

STRENGTH:

#tempo deadlifts (Click Here for Video)

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down 

Sets: 45-50-55-55-55% of 1RM Deadlift

**BeachFit will do either KB or DB Deadlifts with same tempo

WOD:

#breakfast club

5 Rounds of AMRAP 1:30:  (Rounds start at 0:00, 2:00, 4:00, 6:00, 8:00

25 Double Unders (50 Singles)

9 Deadlifts (225/155)  *Approx 55% of 1 Rep Max  **BeachFit will do Heavy Single KB

25 Double Unders (50 Singles)

Max Strict Handstand Push-ups in Time Remaining (Scale to Inverted HSPU on box or Strict DB Press (35/20lbs)

Rest 30 Seconds Between Rounds

*Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups

*Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt

CASHOUT:

#bike recovery

20 Minute Recovery Effort

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups (Scale to weighted ab mat sit ups)

20 Hip Extensions (Scale to DB Romainian Deadlifts)


WORKOUT OF THE DAY, OCTOBER 9TH 2019

October 8, 2019 | LAHAINA CROSSFIT

CROSSFIT OPEN 2020

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

 
This will be our 10th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.
 
This is how we will run heats for validation this season
 
The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. Therefore, we are not available to specifically judge for one athlete at a time.
 
Each athlete will need their own judge for their WOD and heat time.
 
We ask that athletes participating buddy up - each taking the time to judge for the other. 
 
We will have scoresheets available along with clipboards and pens.
 
We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us
 
Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.
 
It is the athletes responsibility to submit their own score listing performed at Lahaina CrossFit and selecting one of our head judges names.
 
We will ONLY validate all scores that we have overseen.
 
If you plan on submitting a video, please contact us ahead of time.
 
Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

WOD:

#open warm up

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats - 2 Second Hold at Bottom (Scale to Front Squats)  95/65lbs 

Minute 2 : 15/12 Calorie Row  (Scale to approx 45 sec work)

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35) (Scale to 6 Alternating DeadBugs)

Minute 4: 20 Russian KB Swings (70/53lbs)

Minute 5: 12/9 Calorie Ski Erg, Assault Bike or Erg  Bike (For you RUNNERs, 150m Run)

CASHOUT:

#thunderbro

2-4 Sets

15 DB Bench Press (Hold R arm in locked out, 15 Reps with L Arm, switch)

10 Ring Rows w/feet on box

 

 


WORKOUT OF THE DAY, OCTOBER 10TH 2019

October 9, 2019 | LAHAINA CROSSFIT

CROSSFIT OPEN 2020

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

 
This will be our 10th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.
 
This is how we will run heats for validation this season
 
The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. Therefore, we are not available to specifically judge for one athlete at a time.
 
Each athlete will need their own judge for their WOD and heat time.
 
We ask that athletes participating buddy up - each taking the time to judge for the other. 
 
We will have scoresheets available along with clipboards and pens.
 
We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us
 
Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.
 
It is the athletes responsibility to submit their own score listing performed at Lahaina CrossFit and selecting one of our head judges names.
 
We will ONLY validate all scores that we have overseen.
 
If you plan on submitting a video, please contact us ahead of time.
 
Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!
 
Any other questions feel free to contact us! 

WOD:

#pregame

3 Rounds:

50 Air Squats

400 Meter Run

25 Push Ups

30/24 Calorie Row

150m Farmer Carry (53/35lbs)

CASHOUT:

#gun show

2- 4 Rounds

10 DB Crush Curls

10 Alternating DB Curls

10 Hammer Curls (Together)

 


WORKOUT OF THE DAY, OCTOBER 11TH 2019

October 11, 2019 | LAHAINA CROSSFIT

CROSSFIT OPEN 2020

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

 
This will be our 9th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.
 
This is how we will run heats for validation this season
 
The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. Therefore, we are not available to specifically judge for one athlete at a time.
 
Each athlete will need their own judge for their WOD and heat time.
 
We ask that athletes participating buddy up - each taking the time to judge for the other. 
 
We will have scoresheets available along with clipboards and pens.
 
We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us
 
Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.
 
It is the athletes responsibility to submit their own score listing performed at Lahaina CrossFit and selecting one of our head judges names.
 
We will ONLY validate all scores that we have overseen.
 
If you plan on submitting a video, please contact us ahead of time.
 
Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!
 
Any other questions feel free to contact us! 

WOD:

#20.1

For Time (15 min Cap)

8 Ground to Overhead (95/65lbs) *Can Snatch or Clean/Jerk

10 Bar Facing Burpees

CASHOUT:

#durante core

2-4 Rds

10 Hollow Rocks

10 VUps

10 Tuck Ups

:10 Hollow Hold

1 min Rest

 

 


WORKOUT OF THE DAY, OCTOBER 12TH 2019

October 12, 2019 | LAHAINA CROSSFIT

WOD:

#mind control

AMRAP 20

Teams of 2. Share Reps as needed for the Toes to Bar and Front Squats 

14 Toes to Bar

14 Front Squats (135/95lbs)

200m Run (Together)

 


WORKOUT OF THE DAY, OCTOBER 14TH 2019

October 13, 2019 | LAHAINA CROSSFIT

How did CrossFit Open WOD 20.1 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 2pm Local Hawaii time.  

STRENGTH:

#power clean

OTM x 10:

20 Double-Unders (40 Singles)

2 Power Cleans  *BeachFit will do 10 KB Swings

Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.

WOD:

#point break

AMRAP 15

20 DB Hang CJ (50/35)

15/12 Calorie Assault Bike  (21/15 on Row, Bike Erg, Ski Erg)

20 DB Box Step-Ups (24"/20")

15/12 Calorie Assault Bike  (21/15 on Row, Bike Erg, Ski Erg)

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

 


WORKOUT OF THE DAY, OCTOBER 15TH 2019

October 15, 2019 | LAHAINA CROSSFIT

STRENGTH:

#squats (Every Minute for 7 minutes)

Set #1 - 50% of 1RM Back Squat

Set #2 - 55%

Set #3 - 60%

Sets #4+5 - 65%

Sets #6+7 - 70%

Rx+ Box Squats - Set height to just below parallel.

1s full stop at bottom.

WOD:

#childs play

3 Rounds:

10 Thrusters 115/85lbs (Rx+165/115lbs) *BeachFit will do DB Thrusters

20 Deadlifts 115/85lbs ( Rx+165/115lbs) *BeachFit will do DB Deadlifts 

100 Double Unders  (Scale to 200 Single Unders)

CASHOUT:

3 Sets of 5 - Bench Press

3 Sets of 10 - Pausing Glute Bridges

3 Sets of 15 - Barbell Good Mornings Rx +Weighted Hip Extensions

 

 


WORKOUT OF THE DAY, OCTOBER 16TH 2019

October 15, 2019 | LAHAINA CROSSFIT

WOD:

#blade runner

On the 4:00 x 6 Rounds:

400m Run

15/12 Calorie Row (Assault Bike 11/9)

12 CTB Pull-Ups (Scale to Pullups, Banded Pullups or Ring Rows)

*Goal is to finish each round by the 3:15 mark at the latest. If we reach that point in the first round, cap ourselves there and chase down that same volume for the remaining rounds.

CASHOUT:

#odd object

1-3 Rounds 

100m Farmers Carry (Choose weight to go unbroken)

Handstand Walk 25-50T (Scale to Bear Crawl 50ft)

200m Sled Drag (Choose load, only 1 break)

Handstand Walk 25-50T (Scale to Bear Crawl 50ft)

 

 


WORKOUT OF THE DAY, OCTOBER 17TH 2019

October 16, 2019 | LAHAINA CROSSFIT

WOD:

#bambam

Teams of 3

AMRAP 25: 

10/7 Calorie Bike (Assault or Erg)

10 Slamballs (30/20) or Plate Grount to Overhead (45/25lbs)

10 Shuttle Runs (10 Meters)

CASHOUT:

#pumpcity

1-3  Sets

10 One Arm Curls

10 Double Curls

10 Alternating Hammer Curls Across Body


WORKOUT OF THE DAY, OCTOBER 18TH 2019

October 17, 2019 | LAHAINA CROSSFIT

CROSSFIT OPEN 2020

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

 
This will be our 9th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.
 
This is how we will run heats for validation this season
 
The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. Therefore, we are not available to specifically judge for one athlete at a time.
 
Each athlete will need their own judge for their WOD and heat time.
 
We ask that athletes participating buddy up - each taking the time to judge for the other. 
 
We will have scoresheets available along with clipboards and pens.
 
We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us
 
Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.
 
It is the athletes responsibility to submit their own score listing performed at Lahaina CrossFit and selecting one of our head judges names.
 
We will ONLY validate all scores that we have overseen.
 
If you plan on submitting a video, please contact us ahead of time.
 
Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!
 
Any other questions feel free to contact us! 

WOD:

#20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters (35/50lbs)

6 toes-to-bars (Scale to Hanging Knee Raise or Sit Ups)

24 double-unders (Scale to 48 Single Unders)

 


WORKOUT OF THE DAY, OCTOBER 21ST 2019

October 20, 2019 | LAHAINA CROSSFIT

How did CrossFit Open WOD 20.2 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 2pm Local Hawaii time.  

STRENGTH:

#back squats

10-8-6-4-2 Reps

Ascending percentages with each:

On the 0:00... 10 Reps @ 60% of estimated 1RM

On the 3:00.... 8 Reps @ 67%

On the 6:00... 6 Reps @ 75%

On the 9:00... 4 Reps @ 82%

On the 12:00... 2 Reps @ 87%

BeachFit will do:

Every 3 minutes

10 Goblet Squats

:20 Plank

:20 Superman

WOD:

#roadies

2 Rounds:

70 Wallballs (20/14) 

50/35 Calorie Row (35/25 Assault Bike)

30 Alternating DB Power Snatches (50/35)

30 Chest to Bar Pullups  (Rx+ 15 Bar Muscle-Ups)

CASHOUT:

#body armor

1-3 Sets 

10 - Dumbbell Bulgarian Split Squats (each side)

15 - Barbell Good Mornings

20 - Weighted AbMat Sit-Ups

 


WORKOUT OF THE DAY, OCTOBER 22ND 2019

October 21, 2019 | LAHAINA CROSSFIT

STRENGTH:

#hang power clean

On the 2:00 x 5 Sets:

50Ft Bear Crawl (Rx+ 25-50ft Handstand Walk - Approx 1 min of work)
3 Hang Power Cleans

Set #1 - 65% of estimated 1RM Power Clean

Set #2 - 70%

Sets #3+4+5 - Build to a moderately heavy set of 3 for the day.

WOD:

#blooDThristy

AMRAP 12: 

12/9 Calorie Assault Bike  (15/12 Row)

12 Deadlifts 135/95lbs  (Rx+155/105)

9 Hang Power Cleans 135/95lbs (Rx+155/105)

9 Strict HSPU (Scale to Inverted HSPU)

BeachFit will do DB's (50/35 or 35/20)


WORKOUT OF THE DAY, OCTOBER 23RD 2019

October 23, 2019 | LAHAINA CROSSFIT

WOD:

#jackinthebox (25 min Cap)

For Time:

1000 Meter Row (Sub 1000m Run)

75/50 Calorie Erg Bike (50/35 Assault Bike or 800m Run)

10 Bar Muscle-Ups (Sub 15 Chest to Bar Pullups/Pullups)

40 Single DB Box Step-Ups (50/35# to 24"/20")

10 Bar Muscle-Ups

75/50 Calorie Erg Bike

1000 Meter Row

CASHOUT:

#oddball

1-2 Sets, resting 1:00 between:

100m Heavy Ball Run (30/20lbs) 

200m Run

50' DB Walking Lunge* (50's/35's)

2 Rope Climbs

* DB Walking Lunge - One DB in the front rack, other overhead. Athlete's choice on which, and free to change.

 

WORKOUT OF THE DAY, OCTOBER 24TH 2019

October 23, 2019 | LAHAINA CROSSFIT

WOD:

#thirstythursday

4rds For Time:

400m Run

30 Ab Mat Sit Ups

20 Russian KB Swings (70/53lbs)

100m Farmer Carry (2x Down/Back in front of gym) (70/50lbs)

CASHOUT:

#beachbod

3 x 10 DB Bench Press (Rx+Banded)

3 x 30 Tri Banded Pushdowns

 


WORKOUT OF THE DAY, OCTOBER 25TH 2019

October 24, 2019 | LAHAINA CROSSFIT

CrossFit Open 2020
 
Aloha! The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#20.3 

For time:  (Time Cap 9 min)

21 deadlifts, 225/1555lbs

21 handstand push-ups

15 deadlifts, 225/155lbs

15 handstand push-ups

9 deadlifts, 225/155lbs

9 handstand push-ups

21 deadlifts, 315/205lbs

50-ft. handstand walk

15 deadlifts, 315/205lbs 

50-ft. handstand walk

9 deadlifts, 315/205lbs

50-ft. handstand walk

SCALED VERSION:

For time:

21 deadlifts, 135/95lbs.

21 hand-release push-ups

15 deadlifts, 135/95lbs

15 hand-release push-ups

9 deadlifts, 135/95lbs

9 hand-release push-ups

21 deadlifts, 185/135lbs

50-ft. bear crawl

15 deadlifts, 185/135lbs

50-ft. bear crawl

9 deadlifts, 185/135lbs

50-ft. bear crawl

**BeachFit will do Double KB Deadlifts 

CASHOUT:

#DB Fun

1-3 Rounds

8-10 Kneeling Hammer DB Curl (20/10)

8-12 Pushups on DBs

8-12 Kneeling Double Curl to Arnold Press

:30 Plank

 

 


WORKOUT OF THE DAY, OCTOBER 28TH 2019

October 27, 2019 | LAHAINA CROSSFIT

Schedule Update:  There will be NO EVENING classes (4 and 5pm) on Thursday October 31st. Have a safe Halloween. 

How did CrossFit Open WOD 20.3 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 2pm Local Hawaii time.  

STRENGTH:

#clean/gymnasitcs emom

Alternating EMOM x 10:

Minute 1 - Work
Minute 2 - Rest

Minute 1:

Seconds 0-20 - Max Power Cleans (135/95) *BeachFit will do KB Swings

Seconds 20-30 - Rest

Seconds 30-60 - Max Ring Muscle-Ups  *Scale to Chest to Bar Pullups/Pullups and Bench Dips

WOD:

#jackquinn

For Time:

100/70 Calorie Row  (1200m Run, 75/50 Assault Bike)

... Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)


WORKOUT OF THE DAY, OCTOBER 29TH 2019

October 29, 2019 | LAHAINA CROSSFIT

STRENGTH:

#lactic training threshold

On the 3:00 x 5 Rounds:

9 Burpee Box Jump Overs (24"/20")

12/9 Calorie Assault Bike (15/12 Cal Row)

*Aim here is to train our upper limit power. There is purposefully a significant amount of time between rounds to recover

WOD:

#Bruiser

AMRAP 12:

15 Push Jerks (115/85) *BeachFit will do DB's 50/35lbs

30 Air Squats

60 Double Unders  (120 Singles or 15/12 Ski Erg)

Bruiser Rx+ Version:

#Bruiser

3 Rounds:

60 Double-Unders

30 Air Squats

10 Push Jerks (185/135lbs)

 

 


WORKOUT OF THE DAY, OCTOBER 30TH 2019

October 29, 2019 | LAHAINA CROSSFIT

WOD:

#tri sprint interval v.3

5 Rounds: 

AMRAP 4:

30 Shuttle Runs (10 Meters) 

20/15 Calorie Assault Bike or 30/21 Cal Row

Max KB Swings (70/53lbs)

Rest 4 Minutes Between Rounds

CASHOUT:

1-3 Rounds

12-15 Single Arm DB Bench Press (Each Arm)

10 Single Arm DB Row (Each Arm)


WORKOUT OF THE DAY, OCTOBER 31ST 2019

October 31, 2019 | LAHAINA CROSSFIT

Have a safe and Happy Halloween!  

Reminder: There will be No Evening classes on Thursday night! 

WOD:

#monstermash

EMOM 25

Min 1: 14 DB Hang Clean and Jerks (50/35lbs) *7 Right/7 Left

Min 2:  :40 Plank

Min 3:  200m Run (Scale to 150m)

Min 4: 12-15 Burpees

Min 5:  Rest

CASHOUT:

2-3 Rounds

10-15 Barbell Curls

10-15 Barbell Skull Crushers