WORKOUT OF THE DAY, DECEMBER 2ND 2019

December 1, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squat  (16 min to complete.  Go at own pace)

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%

Approx 2-3 Minutes Rest 

Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%

Approx 2-3 Minutes Rest 

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

BeachFit will do:

AMRAP 14 

7/5 Cal Bike

10 Goblet Squats

7/5 Cal Bike

10 Alternating Goblet Lunges

12 Sit ups

WOD:

#flintstones

2 Rounds:

50 Wallballs (20/14)

40/30 Calorie Assault Bike, Row or Erg Bike

30 Toes to Bar  *Scale to hanging knee raises

20 Alternating Dumbbell Snatches (70/50)

CASHOUT:

#body armor

For Quality, 1-3 Sets:

:20 Seconds L-Sit (Parralettes if possible, otherwise hang from rig)

:30 Seconds Barbell Good Morning Hold  (Rx+ Hip Extension Hold)

:40 Seconds Tempo Back Squat* 

Rest up to 2 Minutes Between Sets 

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

 


WORKOUT OF THE DAY, DECEMBER 3RD 2019

December 2, 2019 | LAHAINA CROSSFIT

STRENGTH PRIMER:

3 Sets:

5 Inchworms

200' Single Arm Overhead Carry (Change Every 50')

STRENGTH:

#pushpress

10 min to find 10Rep Max Push Press

Beachfit will do:

AMRAP 15

5 inchworms

200'Single Arm Overhead Carry

200m Run or Row

WOD:

#littledipper (10 min Cap)

21-15-9:

Push Jerks (135/95)  *Weight used is something you can do 21+ unbroken

Lateral Barbell Burpees

CASHOUT:

#body armor

1-3 Giant Sets:

5 Double Kettlebell Hang Cleans

100 Meter Double Kettlebell Front Rack Carry (300ft)

20/15 Calorie Ski Erg

30 Banded Pull-Aparts


WORKOUT OF THE DAY, DECEMBER 4TH 2019

December 3, 2019 | LAHAINA CROSSFIT

STRENGTH:

#tempo clean pull  (9 Min)

6 Sets:  

1 Tempo Clean Pull
1 Clean Pull

Every :90 Seconds for 9 minutes: 

Sets 1-2: 70% of 1RM Clean

Set 3-4: 75%

Sets 5-6: 80%

Tempo:

5 Seconds to Jumping Position (Pockets)

Followed By an Aggressive Shrug to Finish

Tempo on 1st rep, no tempo on 2nd

BeachFit will do:

AMRAP 9

5 Tempo Ring Rows (1 Sec Up, 5 Sec Down)

7 Push Ups

9 Air Squats (Rx Jumping)

11 Cal Ski 

WOD:

#low tide

AMRAP 5: 

Buy-In: 700 Meter Row  (Sub 600m Run)  Approx 3 min work

7 Squat Cleans (95/65)  Rx+115/75  *BeachFit will do 28 KB Swings)

25 Double Unders  (40 Singles)

Rest 5 Minutes 

AMRAP 5: 

Buy-In: 500 Meter Row (Sub 400m Run) Approx 2 min work

5 Squat Cleans (115/85) Rx+135/95  *BeachFit will do 20 KB Swings

25 Double Unders (40 Singles)

Rest 5 Minutes 

AMRAP 5: 

Buy-In: 300 Meter Row (Sub 200m Run) Approx 1 min work

3 Squat Cleans (135/95) Rx+165/115  *BeachFit will do 12 KB Swings

25 Double Unders (40 Singles)

 


WORKOUT OF THE DAY, DECEMBE 5TH 2019

December 4, 2019 | LAHAINA CROSSFIT

WOD:

# sweat sesh

Every Minute on the Minute for 25 minutes:

Min 1:  12/10 Cal Row

Min 2:  1 Round of Cindy (5 Pullups, 10 Pushups, 15 Air Squats)  *Scale to Mini Cindy - 3 Pullups/Rows, 5 Pushups, 7 Air Squats)

Min 3:  12/10 Cal Bike/Erg Bike (Scale to 10/8)

Min 4:  15 Russian KB Swings 53/35lbs

Min 5:  Rest

CASHOUT:

#arm work

8-10 Seated Alternating DB Curls

Then,

8-12 DB Skull Crushers

Then, 

Max Reps Close Grip DB Bench Press

 


WORKOUT OF THE DAY, DECEMBE 6TH 2019

December 5, 2019 | LAHAINA CROSSFIT

STRENGTH PRIMER:

3 Rounds:

10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold (each side)
:30 Seconds Plank

STRENGTH:

#tempo front squats

On the Minute x 9:

1 Tempo Front Squat

Tempo: 

3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

*BeachFit will use KB or 2 DBs in Front Rack 

WOD:

#outside the box

Teams of 2 , AMRAP 30:

100 Meter Run, 1 Burpee Box Jump 

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps

Ex:

Athlete 1 completes 100m Run +1 Burpee Box Jump

Athlete 2 completes 100m Run + 1 Burpee Box Jump

Athlete 1 compltes 100m Run + 2 Burpee Box Jump

Athlete 2 completes 100m Run + 2 Burpee Box Jump

Continue in this fashion going up by 1 Burpee Box Jump per round


WORKOUT OF THE DAY, DECEMBER 9TH 2019

December 8, 2019 | LAHAINA CROSSFIT

STRENGTH:

#backsquatwaves (15 minutes)

Percentages are off your 5RM Max or about 87% of 1RM

Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 1-2 Minutes, if needed

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 1-2 Minutes, if needed

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

BeachFit will do:

AMRAP 14 

7/5 Cal Bike

10 Goblet Squats

7/5 Cal Bike

10 Jumping Alternating Split Lunges

12 Vups

WOD:

#power move

AMRAP 12:

6 Power Snatches (95/65) Rx+115/75

9 Overhead Squats (95/65) Rx+115/75

12 Box Jumps (24/20)

*Scale to Power Clean and Front Squat OR

**BeachFit will do DB Snatch and DB Front Squat (Switch rack position each round


WORKOUT OF THE DAY, DECEMBER 10TH 2019

December 9, 2019 | LAHAINA CROSSFIT

Congrats to our Men's (Tom, Chris, Sua) and Woman's (Ashlety, Mur, Janelle)  Lahaina CrossFit Teams that brought home second place finishes in the Rx division at the Granite Games Throwdown this past weekend at Aloah CrossFit!!  

WOD:

#leadfoot

AMRAP 4:


27/21 Calorie Row
  (19/15 Bike)
27 Burpees

27 Chest to Bar Pull-ups (Scale to Pullups, Jumping Chest to Bar, or Ring Rows)

Rest 4 Minutes 


AMRAP 4:


21/15 Calorie Row  (15/11 Bike)

21 Burpees

21 Toes to Bar

Rest 4 Minutes 


AMRAP 4:


15/9 Calorie Row
  (11/6  Bike)
15 Burpees

15 Pull-ups

*Looking to get 1 Round in first segment, 1+ in second segment, and 1.5 on 3rd segment. 

CASHOUT:

#gymnastics fun

0:00-5:00

3 Deficit Strict Handstand Push-ups (*Scale to HSPU or Strict DB Press)
:15 Second Hanging L-Sit  (Scale to Hollow Body Hold)

5:00-10:00

3 Deadstop Handstand Push-ups (*Scale to Hand Release Pushups)
6 Strict Toes to Bar  (Scale to strict Hanging Knee Raise)

10:00-15:00

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) (*Scale to  Ring Rows) 
:15 Seconds Freestanding Handstand or Handstand Hold

 


WORKOUT OF THE DAY, DECEMBER 11TH 2019

December 10, 2019 | LAHAINA CROSSFIT

STRENGTH:

#push press (10 Minutes)

4 Sets of 6

*Good place to start is about 90% of your 10RM from previous week

**If don't know 10RM, use approx 70% of 1RM

BeachFit will do:

4 Sets

10 DB Push Press

:30 Plank 

1 min Rest

WOD:

#geico

AMRAP 15:

60 Double Unders (Scale to 120 Single Unders)

30/21 Calorie Erg Bike, Assault Bike or Row 

10 Thrusters (155/105)  *BeachFit will do Single DB Thruster

CASHOUT:

#body armor

1-4 Sets

4 Giant Sets:

16 Weighted Sit-ups (Use Ab Mat and anchor feet, keep weight across chest)

12 Romanian Deadlifts (Can use barbell or 2 KBs)

8 Pausing Barbell Rows (Pause for 2 seconds with chest at bar)

 


WORKOUT OF THE DAY, DECEMBER 12TH 2019

December 11, 2019 |

CHRISTMAS SHOPPING??
WITH EVERY $25 YOU PURCHASE, YOU EARN $5 CREDIT TOWARDS PRO-SHOP!

PURCHASE ONE FOR YOUR FRIENDS AND LOVED ONES FOR THE HOLIDAYS!

WHAT BETTER GIFT THAN THE GIFT OF HEALTH? 

 WOD

#gruntwork

5 Rounds

400m Run (500m Row OR 28/20 CAL Assault Bike)

25 KB Swings (53/35)

12 Burpees to Target (approx 6" above max reach)


WORKOUT OF THE DAY, DECEMBER 13TH 2019

December 12, 2019 | LAHAINA CROSSFIT

STRENGTH:

#front squats

On the Minute x 9: 

1 Tempo Front Squat

Tempo: 

3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

*BeachFit will use 2 DB's or KB

WOD:

#stairmaster

30-20-10:

Row Calories 
Dumbbell Box Step-Ups (50/35)

Directly Into...

10-20-30:

Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

CASHOUT:

#midline

Accumulate Totals:

3:00 D-Ball Hold

2:00 Hollow Hold

1:00 Ring Dip Support

 

 

 

 

 


WORKOUT OF THE DAY, DECEBER 16TH 2019

December 15, 2019 | LAHAINA CROSSFIT

Happy Monday! Please be sure to take a look at our Holiday Hours for the coming weeks.  Also...

Happy Birthday to the amazing Coach Janelle!  

STRENGTH:

#back squats (15 min)

Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%

Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%

Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%

* Week #3 of our Back Squat Waves. All percentages based off our 5-Rep Heavy from earlier in the cycle or about 87% of 1RM Back Squat.

BeachFit wil do:

AMRAP 14 

7/5 Cal Bike

10 Goblet Squats

7/5 Cal Bike

10 Jumping Alternating Split Lunges

12 Plank Taps (side)

WOD:

#wonderwall (20 min Cap)

For Time: 

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155) *Approx 60% 1RM

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees

CASHOUT:

#body armor

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

Max Strict Pull-ups (Scale to Banded or Feet Elevated Ring Rows)

5 Tempo Romanian Deadlifts (5 Seconds Down)

 


WORKOUT OF THE DAY, DECEMBER 17TH 2019

December 17, 2019 | LAHAINA CROSSFIT

STRENGTH:

#hangpowersnatch

On the 1:00 x 5 Sets:

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch

BeachFit will do:  

AMRAP 6

10/7 Cal Ski Erg

10 Ab Mat Sit Ups

:20 Plank

WOD:

#castaway (14 min Cap)

For Time: 

100 Air Squats

50/35 Calorie Row  (Assault Bike 35/24 Cal)

25 Hang Power Snatches  (115/85lbs)  

**This should be a weight that you can cycle sets of 5-7 at a time during the workout

BeachFit will do:  50 Plate Ground to Overhead

CASHOUT:

#gymnastics

Ascending Ladder for 7 Minutes:

1-2-3-4-5....

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

Strict Ring Dip (Scale Banded Dip or to Bench Dip)

Push-ups

 

 


WORKOUT OF THE DAY, DECEMBER 18TH 2019

December 17, 2019 | LAHAINA CROSSFIT

WOD:

#happy hour (15 min Cap)

3 Rounds:

12 Power Cleans (135/95)  

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

12 Push Jerks (135/95)

12 Toes to Bar  (Scale to Hanging Knee Raise or Ab Mat Sit Ups)

BeachFit will do:

AMRAP 15

12 KB Swings

12 Ring Rows

12 KB Pushpress

12 Ab Mat Sit Ups

CASHOUT:

#BodyArmor A

3 Giant Sets:

150ft Single Overhead Kettlebell Carry Right, 150 Single Overhead Kettlebell Carry Left  (Choose weight)  *150ft is Down, Back, Down or 3 50ft Lengths

10 Inverted Barbell Rows (Click Here for a visual of the inverted barbell row)

50 Band Pull-Aparts (Click Here for a visual of banded pull-aparts)

#BodyArmor B

3 Giant Sets:

Max Effort L-Sit (Click Here for a visual of the L-Sit) *Scale to Box L Sit with Knees tucked or Hang from pullup bar OR Hollow Body Hold.  Choose one that you can do for at least :20 seconds

7 Slow Barbell Good Mornings (approx :4 seconds down/:4 seconds up)


WORKOUT OF THE DAY, DECEMBER 19TH 2019

December 18, 2019 | LAHAINA CROSSFIT

WOD:

#getursweaton

Every Minute on the Minute for 30 Minutes:

Min 1: 12/10 Cal Row  (Rx+15/12)

Min 2:  12 Wall Balls + Plank in remaining time til the :40 sec

Min 3:  12/10 Cal Bike  (Rx+15/12)

Min 4:  12 Plate Ground to Overhead (45/35lbs)

Min 5:  12 Burpees  (Rx+150

Min 6:  Rest 

CASHOUT:

#pump town

2-4 Rounds

5-8 Wide Barbell Curl + 5-8 Medium Barbell Curl + 5-8 Narrow Barbell Curl

20 Banded Pressdowns

 


WORKOUT OF THE DAY, DECEMBER 20TH 2019

December 19, 2019 | LAHAINA CROSSFIT

STRENGTH PRIMER (WarmUp)

3 Sets For Quality:

5 Tempo Ring Rows (3 seconds down)

10 Front Rack Reverse Lunges (BeachFit Alternating BW Lunges)

:20 Second Front Squat Hold (BeachFit Air Squat Hold)

STRENGTH:  (18 min to complete both)

#front squat

7 Sets:

1 Tempo Rep - Starting around 55% of 1 Rep Max and building

Tempo: 
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

BeachFit will do:

KB or DB Front Rack Squats - Same Tempo

#push press

4 Sets of 6

Let's look to add about 5% from last week or use about 72% of 1RM. 

BeachFit will do:

4 sets of 6 DB Push Press 

:20 Hollow Body Hold after each

WOD:

#blitzen  (15 Min Cap)

5 Rounds:

20/15 Calorie Row  (14/11 Cal Bike)

10 Thrusters (115/85) (Rx+135/95lbs)

 


WORKOUT OF THE DAY, DECEMBER 23RD 2019

December 22, 2019 | LAHAINA CROSSFIT

Aloha and Happy Holidays!  Visiting guests please complete your waiver and payment online prior to coming to class if possible.  This will help keep our classes running on time during the holiday season.  If unable to complete online, please arrive 5-10 min early to complete your waiver/payment ahead of time.  Mahalo!  

STRENGTH PRIMER:  (4 Min) 

3 Sets 

10 Jerk Grip Overhead Alternating Lunges

10 Bent Over Rows

BeachFit will use a Plate 

STRENGTH:

#backsquat waves  (15 min )

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94% 
Set 9: 2 Reps @ 100%

*Percentages are off of your 5 RM Back Squat or 87% of 1RM

BeachFit will do:

AMRAP 14 

7/5 Cal Bike

10 Goblet Squats

7/5 Cal Bike

10 Jumping Alternating Split Lunges

12 Pusups (Scale to 12 Plank Taps per side)

WOD:

#dopamine

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Assault Bike or Erg Bike

* We want at least 1 minute of rest between rounds, so we'll cap each round at 4 minutes

** Rounds begin on the 0:00 - 5:00 - 10:00 - 15:00 - 20:00.  To accomodate for a bigger class we will add a second group starting at 3:00, 8:00, 13:00, 18:00, and 23:00

 


WORKOUT OF THE DAY, DECEMBER 24TH 2019

December 23, 2019 | LAHAINA CROSSFIT

Aloha!   Join us on 12/24 for our 6,7,8, and 9am classes or Open Gym until 11am. (Please be done with your open gym workout by 11am)

 We will have no PM classes on 12/24 and will be closed on 12/25, Christmas Day.  Hope every has a great Holiday Season. 

WOD:

#12daysofchristmas

For Time: 

1 Squat Clean (135/95) Rx+155/105lbs

2 Hang Power Clean (135/95) Rx+155/105lbs

3 Deadlifts (135/95) Rx+155/105lbs

4 Burpees

5 Toes to Bar  (Scale to Hangning Knee Raise or Dead Bugs 5/side)

6 Plyo Squat Jumps

7 Handstand Push-ups  (Scale to Hand Release Pushups)

8 Goblet Reverse Lunges (53/35)  Rx+70/53lbs

9 Kettlebell Swings (53/35)

10 Ab Mat Sit Ups (Rx+ GHD Sit Ups)

11 Wallballs (20/14lbs) Rx+30/20lbs

12 Calorie Assault Bike or Row

The "12 Days of CrossFit" workout is a Christmas Eve tradition at Lahaina CrossFit!

The workout flows in the same order as the song "12 Days of Christmas": 

Ex:

1 Squat Clean
2 Hang Power Clean, 1 Squat Clean
3 Deadlifts, 2 Hang Power Clean, 1 Squat Clean
4 Burpees, 3 Deadlifts, 2 Hang Power Clean, 1 Squat Clean
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Clean, 1 Squat Clean...Etc..

 


WORKOUT OF THE DAY, DECEMBER 26TH 2019

December 25, 2019 | LAHAINA CROSSFIT

WOD:

#dayafter

4 Rounds: 

10 Single Arm DB Hang Clean and Jerk - 5R, then 5L  (50/35lbs) 

200m Run 

30 AbMat Sit-ups 

Directly Into...

4 Rounds: 

10 DB Floor Press (10R,10L)  (50/35lbs)  *Can scale weight up or down as desired, reps should be unbroken

15/12 Calorie Bike, Row or Erg Bike

60 Double Unders (Scale to 120 Singles/approx 1 min work)

**To accomodate large class, half can start on first 4 rounds and other on 2nd 4 rounds

CASHOUT:

#afterparty

1-3 Rounds

10-12 DB Skull Crushers

10-12 DB Hammer Curls 

 

 

 


WORKOUT OF THE DAY, DECEMBER 27TH 2019

December 27, 2019 | LAHAINA CROSSFIT

STRENGTH: (10 Min)

#tempo overhead squats

5 Sets of 1 *Start around 60-65% of your 1RM Overhead Squat and build

* Tempo: 5 Seconds Down, Stand Fast

*Scale to FRONT SQUATS with same tempo 

* Rx+ After Each Set: 3-5 Bar Muscle-ups

BeachFit will do:

5 Rds

1 Tempo Goblet Squat 5 Seconds down, Stand Fast

:20 Wall Sit

:20 Sec Plank

WOD:

#water weight

3 Rounds:

25 Overhead Squats (75/55)  Rx+95/65lbs  *Scale to Front Squats/BeachFit DB Front  Squats

15 Chest to Bar Pull-ups  *Scale to Pullups or Ring Rows or Jumping Chest to Bar Pullups

25/18 Calorie Row  (18/13 Cal Bike)

15 Burpee Box Jumps (24/20)


WORKOUT OF THE DAY, DECEMBER 30TH 2019

December 29, 2019 | LAHAINA CROSSFIT

Hope everyone is having a great Holiday Season!.

Schedule Reminder: December 31st - Morning CrossFit Classes 6,7,8,9am and Open Gym until 11.  No Evening classes.  

Closed on New Years Day! 

STRENGTH:

#tempobacksquats  (10 Minutes)

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo: 

* 5 Seconds Down
* 1 Second Pause
* Regular Stand

Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

BeachFit will do:

Tempo Squats with either KB or DB's

WOD:

#fightorflight

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)  *BeachFit will do Plate Ground to Overhead

20 Box Jumps (24/20)

20 Front Squats (95/65)  *BeachFit will do KB or DB Squats

20/15 Calorie Row  (Assault Bike 14/9 Cal)

*Looking to get 3+Rounds

 

 

 

 


WORKOUT OF THE DAY, DECEMBER 31ST, 2019

December 30, 2019 | LAHAINA CROSSFIT

SCHEDULE REMINDER: December 31st - Morning CrossFit Classes 6,7,8,9am and Open Gym until 11.  No Evening classes.  

Closed on New Years Day! 

WOD:

#montoya

For Time:

15 Strict Handstand Push-ups  (Scale to Strict DB Press 35/20 or Hand Release Pushups

15 Strict Chest to Bar Pull-ups (Scale to Strict Pullups or Ring Rows w/1 sec pause at top)

15-12-9:

Row Calories
Erg Bike Calories or Assault Bike Cal

15 Strict Handstand Push-ups 

15 Strict Toes to Bar  (Scale to Strict Knees to Elbows or Weighted Ab Mat Sit Ups)

15-12-9: 

Row Calories
Erg Bike Calories or Assault Bike Cal

15 Strict Handstand Push-ups  (Scale to Strict DB Press 35/20 or Hand Release Pushups)

15 Strict Pull-ups (Scale to Ring Rows w/1 sec Pause at top)

15-12-9: 
Row Calories
Erg Bike Calories or Assault Bike Cal