WORKOUT OF THE DAY, APRIL 1ST 2019

March 31, 2019 | LAHAINA CROSSFIT

It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.
In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.

STRENGTH:

#back squats

Every 1:30 for 9 minutes

6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

#power snatch

On the 1:30 x 4 Sets:

1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

Directly into:

On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 - 58% of estimated 1RM Power Snatch
Set #2 - 61%
Set #3 - 64%
Set #4 - 67%

Changing to Singles…

Set #5 - 70%
Set #6 - 74%
Set #7 - 78%
Sets #8, 9, 10 - 82%

**BeachFit or those not wanting to do STRENGTH, complete:

#Smirnoff

3rds (18 min Cap)

600m Run 

30 KB Swings (53/35lbs)

30 Pushups (Scale to Knee Pushups, Elevated Box Pushups or Plank Taps (R/L=1)

WOD:

#body armor

3 Giant Sets 

16 KB Front Rack Reverse Lunges

100m Farmers Carry

32 Banded Good Mornings - Video

32 AbMat Sit-Ups


WORKOUT OF THE DAY, APRIL 2ND 2019

April 1, 2019 | LAHAINA CROSSFIT

New building is moving along very well!  Looking to get into it anytime after May 1st.  Keep your eyes and ears open too as we will be doing our next Muscles and Mimosas with our very own Chef Rob of RJ Gourmet as soon as we get in! 

STRENGTH:

#Hang Power Clean

On the Minute x 7 Minutes:

3 Hang Power Cleans (70% of your Max Power Clean)
Max HSPU in time remaining.  (Kipping, Strict or Inverted)  

BeachFit will do:

AMRAP 10

10/8 Cal Bike

10 Alternating DB Curls (Per Arm)

10 Bench or Ring Dips

WOD:

#doce

AMRAP 4

27/21 Calorie Row

21 Power Cleans (135/95lbs) Rx+155/105  *We are looking for a load that we could cycle for 15+ repetitions unbroken, when fresh. **BeachFit will do Single KB Clean 

15 Burpee Box Jump Over (24/20in)

Rest 4 Minutes

AMRAP 4

27/21 Calorie Row

21 Power Cleans (115/75lbs) Rx+135/95lbs *We are looking for a load that we could cycle for 21+ repetitions unbroken, when fresh.  **BeachFit will do Single KB Clean

15 Burpee Box Jump Over (24/20in)

Rest 4 Minutes

AMRAP 4 

27/21 Calorie Row

21 Power Cleans  (95/65lbs) Rx+115/75lbs *We are looking for a load that we could cycle for 27+ repetitions unbroken, when fresh. **BeachFit will do Single KB Clean

15 Burpee Box Jump Over (24/20in)

 


WORKOUT OF THE DAY, APRIL 2ND 2019

April 2, 2019 |

STRENGTH:

#push press

4 Sets of 6 Repetitions

Every :90 Sec for 6 minutes

Set #1 - 70%
Set #2 - 72%
Set #3 - 74%
Set #4 - 76%

WOD:

#Rear End

AMRAP 18:

60 Double-Unders (120 Singles) *SkiErg 10/8 Cal

45 Air Squats

21/15 Calorie Assault Bike

10 Push Jerks 155/105lbs Rx+185/135  *Choose load that you can do 7-10 Reps with when fresh! 

CASHOUT:

#body armor

3 Giant Sets:

12 Single Arm Dumbbell Strict Press

12 Single Arm Dumbbell Row

Then, 

Accumulate 1:30 of L-Sit  ( Scale to Bend Leg L-Sit or Hollow Body Hold

For clarification, let's complete 12 presses on one side, and then change arms for our second 12 presses. Then we'll move to the row.

Let's plan on having two weights - one for our strict press, and one for our row.

Free to build over the rounds in loading, while maintaining the goal of each set being completed unbroken.

 

 


WORKOUT OF THE DAY, APRIL 4th 2019

April 3, 2019 |

When you are in your happy place and you run into visitors who always come to LCF as their happy place you take a group pic

Thank you for allowing LCF to be an essential part of your Maui vacation!

WOD:

AMRAP 25

10 Toes To Bar

15 Push Ups

20 KB Goblet Lunges (53/35) (RX+70/53)

25 KB Swings (53/35) (RX+70/53)

30 Wall Balls

100m Run

*Each round increase the run by 100m

CASHOUT:

Foam Roll


WORKOUT OF THE DAY, APRIL 5TH 2019

April 4, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlifts

On the 2:00 x 6 Sets:

Set #1 - 3 Deadlifts @ 70%

Set #2 - 1 Deadlift @ 77%

Set #3 - 3 Deadlifts @ 70%

Set #4 - 1 Deadlift @ 82%

Set #5 - 3 Deadlifts @ 70%

Set #6 - 1 Deadlift @ 87%

Last set, Reps increase..

Set #7 - 10 Reps @ 65%

BeachFit will do:

Every 2 minutes x 6 Sets:

8 KB Deadlifts + 8 Plyo KB Squats + 10 Plank Taps 

WOD:

#tri sprint intervals

4 Rounds

AMRAP 4:

30/20 Calorie Row

30/20 Calorie Bike

AMRAP 10 Meter Shuttle Sprints

4 Minutes Rest Between Rounds

CASHOUT:

1-3 Giant Sets:

12 Romanian Deadlifts (Start with Approx 35% of 1RM Deadlift)

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

100m Front Rack KB Carry *Intended to be unbroken

50' Handstand Walk or Round the Worlds on Box- R all the way, L all the way 


WORKOUT OF THE DAY, APRIL 8TH 2019

April 7, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every :90 seconds for 9 minutes: 

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

At the 12:00.....

#power snatch

On the 1:00x 4 Sets:

1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

... Directly into:

On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 63%
Set #3 - 66%
Set #4 - 68%

*Changing to Singles...

Set #5 - 72%
Set #6 - 76%
Set #7 - 80%
Sets #8, 9, 10 - 84%

**BeachFit or those not wanting to do STRENGTH, complete:

#Seal Level

18 minutes

Max Meter Row

*Every 3 Minutes (Starting at 0:00): 
10 Kettlebell Swings (53/35lbs)
10 KB Goblet Squats

WOD: 

#body armor

3 Giant Sets, 

16 KB Front Rack Reverse Lunges  *go up from last week

8 Strict Toes to Bar  *Strict TTB modification (laying leg raise), click HERE).

16 Barbell Good Mornings  (45/35lbs)

8 Strict Toes to Bar

200m Run

 

 

 

 

WORKOUT OF THE DAY, APRIL 9TH 2018

April 9, 2019 | LAHAINA CROSSFIT

Be sure to checkout Lahaina CrossFit's very own Fred Lewis (bearded bro in red) on this seasons GOLD RUSH: Parkers Trail on Discovery Channel.  He is putting his CrossFit to use as he is the groups survival specialist and emergency medic during their quest to find gold. 

STENGTH:

#push

Every minute on the minute for 10 minutes:

30% of Max Strict Handstand Pushups *Scale to Strict DB Press 5-10 Reps per min

WOD:

#bad blood

5 Rounds:

1:00 - Max Burpee Box Jumps (24"/20")

1:00 - Power Cleans 135/95lbs Rx+155/105 *Load you could cycle 15+Reps 

1:00 - Assault Bike Calories

1:00 - Rest

CASHOUT:

3 Sets:
:20s Hollow Body Plate Hold Overhead *Rx+GHD Static Hold (belly up)

:20s Superman Hold *Rx+GHD Static hold (belly down)

Directly into:

3 Sets:
21 Barbell Sit Ups or Rx+GHD Sit-Ups
21 Glute Bridge Raises or Rx+GHD Pausing Hip Extensions


WORKOUT OF THE DAY, APRIL 10TH 2018

April 10, 2019 | LAHAINA CROSSFIT

STRENGTH:

#front squats

Every minute for 6 minutes:

6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 50% of estimated 1RM Front Squat
Set #2 - 55%
Set #3 - 60%
Sets #4-6 (3 Sets) - Build to a moderate, between 60-65%.

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. We are using this as a technique primer to our following workout, which includes heavier front squats.

At the 10:00...then...

#push press

Every 90 seconds....

4 Sets of 6 Repetitions

Set #1 - 73%
Set #2 - 75%
Set #3 - 77%
Set #4 - 79%

Percentages based on your estimated 1RM Push Press. 

BeachFit will do:

AMRAP 15 

3,6,9,12,15,18,21....

Plate Ground to Overhead (45/25lbs)

After each round complete..

10 Plank Army Crawlers (R/L=1)

7/5 Cal Row

WOD:

#heartbreak kid

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

or 

#heartbreak kidish..

AMRAP 12

10 Front Squats (135/95lbs) *BeachFit will do Double DB Front Squats 

20 Pullups *BeachFit will do Ring Rows

50 Double Unders  (Scale to 100 Single Unders)

 


WORKOUT OF THE DAY, APRIL 11TH 2019

April 10, 2019 | LAHAINA CROSSFIT

WOD:

#leis colaboration

400m Run

33 Alternating DB Snatches (50/35lbs)

200m Walking Lunge

33 Althernating DB Snatches (50/35lbs)

200m Walking Lunge

33 Alternating DB Snatches

400m Run

CASHOUT:

1-2 Rounds

50 Banded Pressdowns

50 Banded Hammer Curls

50 Banded Face Pulls

50 Grasshoppers (R/L=2)

 


WORKOUT OF THE DAY, APRIL 14TH 2019

April 11, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlift

On the 2:00 x 6 Sets:

Set #1 - 3 Deadlifts @ 72%
Set #2 - 1 Deadlift @ 79%
Set #3 - 3 Deadlifts @ 72%
Set #4 - 1 Deadlift @ 84%
Set #5 - 3 Deadlifts @ 72%
Set #6 - 1 Deadlift @ 89%

Increasing by 2% on all lifts today from last week's effort.

BeachFit will do:

On the 2:00 X 6 Sets:

10 KB Deadlifts + 10 Plyo KB Squats + 10 Deadbugs 

WOD:

#tnt

30 Power Snatches

30 Clean and Jerks

30 Thrusters

Rx 95/65lbs  (Scale 75/55lbs)

Competitor (Rx+)

#van damn

30 Power Snatches, 10 Ring Muscle-Ups

30 Power Clean and Jerks, 10 Ring Muscle-Ups

30 Thrusters, 10 Ring Muscle-Ups

Rx – 135/95

Beachfit will do:

30 Devil Press (35/20)

30 DB Clean Jerk

30 DB Thrusters

CASHOUT:

#body armor

2 Rounds

100' Single DB OH Walk

30 Weighted Abmat Sit-Ups (Anchor the feet, and hold a dumbbell across the chest. Challenging load that we can complete the set of 30 with no more than one break.)

10 Romanian Deadlifts (Roughly 25% of 1 Rep Max)


WORKOUT OF THE DAY, APRIL 15TH 2019

April 14, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every :90 complete:

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

#snatch complex

At the 11:00...

On the 1:00 x 7 Sets:

1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.

BeachFit (those not wanting to complete Squats and Snatch) will do:

AMRAP 18 

3 KB Swings 

3 KB Goblet Squats

3 Sit Ups 

Drive Run

Then, 6 of each...Then 9 of each...Going up by 3 Reps each round. Run stays same. 

WOD:

#body armor

3 Giant Sets:

50' Single Arm OH Walk (left) - Video

50' Single Arm OH Walk (right) - Video

7 Inverted Pausing Rows (2s) - Video

Rest up to 1:00 between sets.

Then...

#armor body

3 Giant Sets:

9 Sumo Deadlifts - Video
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.


WORKOUT OF THE DAY, APRIL 16TH 2019

April 15, 2019 | LAHAINA CROSSFIT

WOD:

#Tres Leches

On the 0:00... "Tres Leches" Part #1:

30 Clean and Jerks (135/95)  

*Stimulus wise, we are looking for our "Grace" weight. That is, a weight we are very confident we could complete 10+ reps with unbroken.

On the 10:00... "Tres Leches" Part #2:

30 Kipping HSPU
30 Bar Muscle-Ups

Scale to:

60 DB Push Press (50/35 or 35/20lbs)

30 Pullups or Chest to Bar

30 Dips (Bench or Ring dips)

Parts 1 and 2 we are looking to be done by the 8 minute mark to allow for 2 min rest before the next part(s)...

On the 20:00... "Tres Leches" Part #3:

1 Mile Run  (Scale to 2000/1600m)

Track all three completion times. Score for the day is the sum of the three. Every second counts.


WORKOUT OF THE DAY, APRIL 17TH 2019

April 17, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlift

On the 2:00 x 6 Sets:

Set #1 - 3 Deadlifts @ 74%

Set #2 - 1 Deadlift @ 81%

Set #3 - 3 Deadlifts @ 74%

Set #4 - 1 Deadlift @ 86%

Set #5 - 3 Deadlifts @ 74%

Set #6 - 1 Deadlift @ 91%

BeachFit will do:

On the 2:00 X 6 Sets:

10 KB Deadlifts + 10 Plyo KB Squats + 10 Deadbugs or Banded Deadbugs

WOD:

#door bell

AMRAP 18:

21/15 Calorie Assault Bike

15 Hand Release Pushups

15 DB Deadlifts (50's/35's)

15 DB Front Squats (50's/35's)

CASHOUT:

#abtastic

30 Barbell Sit Ups (Rx+GHD Sit-Ups)

40 Hollow Rocks

50 AbMat Sit-Ups

 


WORKOUT OF THE DAY, APRIL 18TH 2019

April 18, 2019 | LAHAINA CROSSFIT

WOD:

#marathon

2 Rounds: 

400 Meter Run, 26 Hand Release Push-ups or Barbell Push Press (45/35lbs)

400 Meter Run, 26 Kettlebell Swings (53/35lbs) Rx+70/53lbs

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 KB Deadlifts 

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps (24/20)

CASHOUT:

#tempo front squats

6 sets of 1 Rep

- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 53% of estimated 1RM Front Squat
Set #2 - 58%
Set #3 - 63%
Sets #4-6 (3 Sets) - Build to a moderate, between 66-75%. Aim to beat last week.


WORKOUT OF THE DAY, APRIL 19TH 2019

April 18, 2019 | LAHAINA CROSSFIT

Happy Aloha Friday and Good Friday!  There will be no evening classes on Friday April 19th.  Please join us for our 6,7,8 or 9am CrossFit classes. 

We will be closed on Sunday April 21st for the Easter Holiday! 

STRENGTH:

#front squats

Every :60 seconds for 6 minutes:

6 sets of 1 Rep

- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 53% of estimated 1RM Front Squat

Set #2 - 58%

Set #3 - 63%

Sets #4-6 (3 Sets) - Build to a moderate, between 66-75%. Aim to beat last week.

At the 10:00 then....

#push press

Every 1:30 for 6 minutes

4x6 Repetitions

Set #1 - 76%
Set #2 - 78%
Set #3 - 80%
Set #4 - 83%

**If you did your front squats as the cashout yesterday, then take the time to foam roll.

BeachFit will do:

15 Min Cap

21,18,15,12,9,6,3

Plate Ground to Overhead (45/25lbs)

Mountain Climbers (R/L=1)

7/5 Ski Erg

 WOD:

#vader

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14lbs)

18 Alternating Dumbbell Snatches (50/35lbs)

15 Lateral Burpees over DB

 


WORKOUT OF THE DAY, APRIL 20 2019

April 20, 2019 | LAHAINA CROSSFIT

WOD:

#wreckyourself

Teams of 2.  Complete the Runs together.  Share other reps as desired.

800m Run w/odd object (30/20lbs)

2 Rope Climbs

18 Squat Cleans (135/95lbs)

800m Run w/odd object

6 Rope Climbs

30 Squat Cleans 

800m Run 

8 Rope Climbs

40 Squat Cleans 


WORKOUT OF THE DAY, APRIL 22ND 2019

April 21, 2019 | LAHAINA CROSSFIT

STRENGTH:

#pausing back squats

On the 1:30 x 6 Sets:

30 Double-Unders or Singles, Jumping Jacks if no jump rope
2 Pausing Back Squats  -- 3 second pause in the bottom of each rep.

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

At the 11:00 on the clock...start...

#snatch complex

Every minute for 7 minutes..

1 Hang Squat Snatch
1 Low-Hang Squat Snatch

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day.

BeachFit (For those not doing BACK SQUATS AND OR SNATCHES)...

AMRAP 18:

#running cindy

5 Ring Rows 

10 Pushups or Plank Taps

15 Air Squats

*200m Run after each round

WOD:

#body armor

3 Rounds - Quality not Time

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

15 Dumbbell Bench Press

9 Strict CTB Pull-Ups, Strict Pullups or Strict Barbell Row

CASHOUT:

1-3 Sets:

50% of Max Ring Muscle-Ups or Max set of Bench Dips

50' Dumbbell Overhead Lunge (changing 25') *Completed with a single dumbbell. Change arms at the 25' mark (halfway), and aim to complete each distance unbroken.

 

WORKOUT OF THE DAY, APRIL 23RD 2019

April 22, 2019 |

Congrats to our new #lcflifers! There's still a chance to win a FREE month! Earn a ticket for each new member you bring in for their free trial! For EACH new member you bring in, you'll get a chance to win! Promo runs through 5/31!

WOD:

#taketwo

21/15 Assault Bike Calories (400m Run)

21 Kipping Handstand Pushups (scale to DB Push Press)

15/12 Assault Bike Calories (200m Run)

15 Kipping Handstand Pushups

9 Assault Bike Calories (100m Run)

9 Kipping Handstand Pushups

Directly into...

21/15 Calorie Row, 50' Handstand Walk (scale to Bearwalk)

15/12 Calorie Row, 50' Handstand Walk

9 Calorie Row, 50' Handstand Walk

CASHOUT:

3 ROUNDS NOT FOR TIME:

12 Romanian Deadlifts (moderate load for form - unbroken)

200m Sled Pull (75% bodyweight) (option to Farmer Carry AHAP)

 


WORKOUT OF THE DAY, APRIL 24TH 2019

April 23, 2019 | LAHAINA CROSSFIT

STRENGTH:

#cleanfun

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerks

Set #1 - 65% of 1RM Clean and Jerk
Set #2 - 70% of 1RM Clean and Jerk
Sets #3+4+5 - Build to a heavy complex for the day.

 

WOD:

#the chief

5 Rounds of AMRAP 3:

3 Power Cleans (135/95)  *BeachFit KB Clean

6 Pushups

9 Air Squats

Rest 1:00 between each AMRAP.

CASHOUT:

#body armor

3 Giant Sets:

8 Barbell Bent Over Rows

16 Weighted Glute Bridges

8 Barbell Bent Over Rows

16 Hip Extensions or Barbell Good Mornings

Rest as needed.

 


WORKOUT OF THE DAY, APRIL 25TH 2019

April 24, 2019 | LAHAINA CROSSFIT

WOD:

#dirt road anthem

6rds for time 

21/15 Cal Bike or Row

100m Farmer Carry

20 Ab Mat Sit Ups

10 Devil Press (35/20lbs)

CASHOUT:

#beach muscles

1-3 Rds

30 KB Swings (70/53lbs) *Banded if desired

20 Alternating DB Hammer Curls (10 arm)

20 Banded Press Downs

 


WORKOUT OF THE DAY, APRIL 26TH 2019

April 26, 2019 | LAHAINA CROSSFIT

WOD:

#friyay

AMRAP 15

60 Double Unders (120 Singles)

30/21 Cal Row  (Bike 21/15cal or 400m run)

15 Thrusters  (115/75lbs) *BeachFit will do Single DB Thruster

CASHOUT:

#pushpull

10-1 Strict Pullups or Ring Rows (1 sec Pause)

10-1 Strict HSPU or Bench/Ring Dips

*Scale to 10-8-6-4-2 if needed

 


WORKOUT OF THE DAY, APRIL 27TH 2019

April 27, 2019 | LAHAINA CROSSFIT

WOD:

#Forrest and Bubba (30 min Cap)

For Time:  Teams of 2.  Runs completed together.  Other reps share as needed. 

800m Run Together

18 Hang Power Cleans (185/125lbs)

42 Bar Facing Burpees

800m Run Together

30 Hang Power Cleans (135/95lbs)

42 Bar Facing Burpees

800m Run Together 

42 Hang Power Cleans (115/75lbs)

42 Bar Facing Burpees


WORKOUT OF THE DAY, APRIL 29TH 2019

April 28, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every :90 sec for 9 minutes:

Set #1 - 4 Reps @ 72%

Set #2 - 2 Reps @ 78%

Set #3 - 4 Reps @ 72%

Set #4 - 2 Reps @ 82%

Set #5 - 4 Reps @ 72%

Set #6 - 2 Reps @ 86%

Right into...

#back rack lunges

2 Sets of 14 @ 40% 

Percentage based off current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14.

At the 16:00...

Alternating "On the Minute" x 8 (4 Rounds):

Minute 1 - 3-Position Power Snatch
Minute 2 - 3-Position Squat Snatch

In both movements, the starting positions are the same.

Rep #1 - High Hang. Pockets, with shoulders over the bar and a slight knee bend.
Rep #2 - Hang. Knee level, with shoulders over the bar and shin bones vertical.
Rep #3 - Floor. A full repetition.

Start at 60% of your 1RM Snatch and steadily build from there, based on feel.

BEACHFIT if no SQUATS or SNATCH will do:

AMRAP 20

30/21 Cal Bike

15 Goblet Squats

30 DeadBugs (R/L=2)

15 Goble Lunges (R/L=2)

WOD:

#body armor monday

3 "Giant Sets": For Quality not for time

Max Strict Ring Dips  *Scale to Bench Dips

12 Barbell Bent Over Rows *Scale to DB or KB Rows

18 Weighted Glute Bridges

14 Weighted Sit-Ups

200 Meter Double Dumbbell or KB Carry**

Rest up to 90 sec between sets. 

**On the 200m Double Dumbbell Carry:

First 50 meters - One DB overhead, one DB front rack. (Switch at drive)
Second 50 meters - Same as first 50m, but changing sides. (Switch at 200m turnaround)

Third 50 meters - Hang position (farmers carry). (Switch at Drive)

Fourth 50 meters - Both in front rack position.

Athlete's choice on all loadings. 


WORKOUT OF THE DAY, APRIL 30TH 2019

April 30, 2019 | LAHAINA CROSSFIT

STRENGTH:

#rowstrict

On the 1:30" x 7 Rounds:

15/12 Calorie Row (11/8 Cal Bike)
Time Remaining - Strict HSPU  

*Scale/BeachFit will do Inverted Pushups, or Standing Strict DB Press

WOD:

#front runner

For Time:

200 Meter Run (250m Row or 15/12 Cal Bike), 2 Power Cleans + Jerks

200 Meter Run, 4 Power Cleans + Jerks

200 Meter Run, 6 Power Cleans + Jerks

200 Meter Run, 8 Power Cleans + Jerks

200 Meter Run, 10 Power Cleans + Jerks

Rx - 155/105 *Scale to 135/95 or 115/75lbs  (Load should be something we could cycle 12+ unbroken reps when fresh)

**BeachFit will do DB Clean and Jerks 35/20lbs

 


WORKOUT OF THE DAY, MAY 1ST 2019

May 1, 2019 | LAHAINA CROSSFIT

WOD:

#waterlogged

For Time:

1,000 Meter Row

Directly into:

30 DB Snatches (50/35lbs), 15 Burpee Box Jump Overs (24/20)

20 DB Snatches, 10 Burpee Box Jump Overs

10 DB Snatches, 5 Burpee Box Jump Overs

CASHOUT:

#body armor

2-4 Giant Sets:

6 Weighted Pull-Ups

12 Barbell Good Mornings (30-35% of 1RM max Back Squat) 

15-21 Barbell Sit Ups (Rx+GHD Sit-Ups)

Max Effort L-Sit  *Scale/BeachFit Hollow Body Hold

Rest up to 2:00 between efforts.