WORKOUT OF THE DAY, MAY 2ND 2019

May 2, 2019 | LAHAINA CROSSFIT

WOD:

#movin

AMRAP 25

30 Wall Balls (20/14lbs)

:30 Sec Plank

25 Kettle Bell Swings (53/35lbs)

:30 Right Plank

20 Hand Release Push Ups

:30 Left Plank

10 Single Front Rack KB Lunge (5R, 5L)

:30 Up UP/Down Down Plank

400m Run

CASHOUT:

#show muscles

2rds

:40 Sec of DB Skull Crushers

:20 Sec Rest

:40 Sec of Alternating DB Hammer Curls

:20 Sec Rest

:40 Banded Tri Press Down

:20 Sec Rest

 


WORKOUT OF THE DAY, MAY 3RD 2019

May 3, 2019 | LAHAINA CROSSFIT

WOD:

#lucky sevens

5 Rounds:

7 DB Clusters (50/35lbs)  Rx+70/50lbs  *If want to use barbell, 135/95lbs

12 Chest to Bar Pullups   Rx+7 Bar Muscle-Ups  *Scale to Pullups or Ringrows with 1 sec pause

STRENGTH:

#barbell conditioning

5 Rounds:

5 Deadlifts (70%)

8 Bench Press (70%)

Example:

Weight is based off of 70% of that respective movement. Two separate bars. As an example, if an athlete has a 400 max deadlift, and a 245 max bench press, the workout would be:

5 Rounds:
5 Deadlifts (280)
8 Bench Press (170)


WORKOUT OF THE DAY, MAY 6TH 2019

May 5, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats (12 minutes for back squats and lunges)

Every :90 seconds

Set #1 - 4 Reps @ 75%

Set #2 - 2 Reps @ 81%

Set #3 - 4 Reps @ 75%

Set #4 - 2 Reps @ 85%

Set #5 - 4 Reps @ 75%

Set #6 - 2 Reps @ 89%

Then right into...

#back rack lunges (step back)

2 Sets of 14 @ 43% (7 per leg)

Building off last week, increasing by 3%. This percentage is based on your current/estimated 1RM Back Squat.

BeachFit will do:

AMRAP 12

5 Cal Bike

5 Air Squats (Can sub out for lunges if desired)

Go up by 1 each round...Ex 6 Cal Bike, 6 Air Squats

WOD:

#Isabel (9 min Cap)

30 Power Snatches (135/95lbs) 

Find a load that we can cycle for 10+ repetitions unbroken, when completely fresh. 

BeachFit will do:

60 Plate Ground to Overhead (45/25lbs)

*Every minute complete complete 16 Mountain Climbers (R/L=2)

At the 12:00..

CASHOUT:

#sorecore

Alternating Tabata

AbMat Sit-Ups
Hollow Rocks - Video

"Tabata" is an interval system - :20s on, followed by :10s off.
We repeat this process for (8) intervals per movement. With two movements here, we will be alternating :20/:10 for a total of (16) given how we have two movements.

To talk through round one (of eight):

:20s for AbMat Sit-Ups, :10s Rest
:20s for Hollow Rocks, :10s Rest

With eight rounds being the total, this is a total of an 8:00 workout.

 


WORKOUT OF THE DAY, MAY 7TH 2018

May 6, 2019 | LAHAINA CROSSFIT

Congrats to Amy and Caleb on their baby girl! 

WOD:

#lead foot

AMRAP 4:
27 Calorie Row  or (20 Cal Bike), 27 Burpees, 27 CTB Pull-Ups 

Rest 4:00

AMRAP 4:
21 Calorie Row or (15 Cal Bike), 21 Burpees, 21 Toes to Bar

Rest 4:00

AMRAP 4:
15 Calorie Row or (10 Cal Bike), 15 Burpees, 15 Pull-Ups

CASHOUT:

10 Min Cap

50 Handstand Pushups for time:

*Scale to Inverted Handstand Pushups, Box Inverted Handstand Pushups or Strict DB Press (35/20lbs) 

 


WORKOUT OF THE DAY, MAY 8TH 2019

May 8, 2019 | LAHAINA CROSSFIT

WOD:

#jack squat

For Time:

21 Front Squats (135/95lbs) *BeachFit will do DB Front Squats (50/35lbs)

21 KB Swings (70/53lbs)

400m Run

15 Front Squats

15 KB Swings

400m Run

9 Front Squats

9 KB Swings

400m Run

CASHOUT:

#body armor

3 Giant Sets:

Max Dumbbell Bench Press (70's/50's) or a weight we can do 8-12 Reps with

12 Chest Supported Rows Dumbbell Rows

12 Lateral Box Step-Ups (6/side) - Video

 

 

 

 


WORKOUT OF THE DAY, MAY 9TH 2019

May 8, 2019 | LAHAINA CROSSFIT

WOD:

#sweaty

21-18-15-12-9

Calorie Row

Calorie Bike or Ski

Plate Ground to Overhead (55/35lbs)

*After each round, complete:

6 Strict Pull-Ups or Ring Rows

9 Pushups

12 Air Squats

15 AbMat Sit-Ups or Rx+ Toes to bar 


WORKOUT OF THE DAY, MAY 10TH 2019

May 10, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlift  (10 minutes)

Build to a heavy 8 Rep Deadlift 

BeachFit will do:

AMRAP 10

10 KB Deadlifts

10 KB Plyo squats

Driveway run or 15/9 Cal Machine

WOD:

#smoothcriminal

AMRAP 15:

60 Double Unders  (120 Singles)

30 Wallballs (20/14) 

15 Deadlifts (245/165)  If not at Rx, use 65-70% of 1RM Deadlift

*BeachFit will do either single or double kb deadlift


WORKOUT OF THE DAY, MAY 11TH 2019

May 11, 2019 | LAHAINA CROSSFIT

A Hui Hou to Mrs. Shannon.  We will miss you!  Safe travels.   Happy Bday to Jeremy B!  

WOD:

#wester

Teams of 2

Buy In:  400m Run Together

Then...Partion Reps as needed.  1 Working and 1 Resting.

50 Cal Bike

50 Power Cleans (135/95lbs)  *BeachFit will do KB Swings

50 Toes to Bar  *Scale to Hanging Knee Raise

50 Shoulder to Overhead *BeachFit will do KB Overhead Press

50 Front Squats  *KB Goblet Squats

50 Lateral Bar Burpees


WORKOUT OF THE DAY, MAY 13TH 2019

May 12, 2019 | LAHAINA CROSSFIT

Wishing all those amazing super moms out there a very Happy Mothers Day!  

STRENGTH:

#back squats

7 Sets:

1 Tempo Back Squat*

*7 seconds down, 3 second pause in bottom, stand.

Every Minute on the Minute for 7 minutes:

Set #1 - 58%

Set #2 - 60%

Set #3 - 62%

Set #4 - 64%

Set #5 - 66%

Set #6 - 68%

Set #7 - 70%

*BeachFit will use either 2 DB's or 1 KB and complete the Tempo Squats 

After EMOM on own complete...

2 x :30-60s Back Squat Hold (135/95)  *BeachFit will use either 2 DB's or 1 KB.  

In the bottom of our squat, we are looking to hold an active position under load. Step out to our regular squat stance, with the next aim being to find the bottom of the squat *with the best active position*.

WOD:

#wall street

3 Rounds:

800m Run  

40 Kettlebell Swings (53/35)

40 Wallballs (20/14) 

 


WORKOUT OF THE DAY, MAY 14TH 2019

May 13, 2019 | LAHAINA CROSSFIT

STRENGTH:

#pause power cleans

(2) 3-Pause Power Clean Every :90 seconds for 9 minutes:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

Set #1 - 60%
Set #2 - 65%
Sets #3+4+5+6 - Build to a heavy.

BeachFit will do:

AMRAP 10

250m Row

40 Sit Ups

20 Ring Rows

10 Burpees

WOD:

#undercover

3 Rounds:

15 Power Cleans (115/85)  *BeachFit will do DB Power Cleans (35/20lbs)

20 Pushups

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders

Into 1 Round:

50/35 Assault Bike


WORKOUT OF THE DAY, MAY 15TH 2019

May 14, 2019 | LAHAINA CROSSFIT

WOD:

#thisandthat

EMOM 20

Min 1:  10 Deadlifts (225/155lbs) Rx+275/185lbs  *BeachFit will do Single or Double KB Deadlifts

Min 2:  200m Run (Scale to Driveway run)

Min 3: 10 Overhead Squats (95/65lbs) + 6 Alternating OH Lunges  (Scale to Front Squats + 4 Alternating Front Rack Lunges  *BeachFit will do KB Goblet Squats and Goblet Lunges

Min 4:  10-15 Toes to Bar (Scale to Hanging Knee Raise or Ab Mat Sit Ups, remaining time to :40 Hold Plank  **Try and have 10-15 of Plank

CASHOUT:

#gtl

3-4 Rounds

10-12 Alternating DB Bicep Curls (25/15lbs)

into

10-12 DB Skull Crushers 

into 

10-12 DB Hammer Curls

1 min Rest

 


WORKOUT OF THE DAY, MAY 16TH 2019

May 16, 2019 | LAHAINA CROSSFIT

WOD:

#devilish

3 Rounds: 

30 AbMat Sit-ups

21/15 Calorie Bike  (30/21 Cal Row)

10 Devil Press (35/20lbs) Rx+50/35lbs

Then..

200 Meter Farmers Carry (53/35)

Right into..

2 Rounds: 

30 AbMat Sit-ups

21/15 Calorie Bike (30/21 Cal Row)

10 Devil Press (35/20lbs) Rx+50/35lbs

Then..

200 Meter Farmers Carry (53/35)

Right into

1 Rounds: 

30 AbMat Sit-ups

21/15 Calorie Bike (30/21 Cal Row)

10 Devil Press (35/20lbs) Rx+50/35lbs


WORKOUT OF THE DAY, MAY 16TH 2019

May 16, 2019 | LAHAINA CROSSFIT

WOD:

#Fight Club ( youtu.be/mtvtPpxOOg8)

3 Rounds for Total Reps:

1:00 – Thrusters (95/65lbs)

1:00 – Power Cleans (95/65lbs)

1:00 – Box Jump Overs (24/20)

1:00 – Pull-Ups (chin over)

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

BeachFit will do:

#BeachFit Fight Club

3 Rounds for Total Reps:

1:00 – Single DB Thruster (50/35lbs) 

1:00 – KB Swings (53/35lbs)

1:00 – Box Jump Overs (24/20)

1:00 – Ring Rows

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

CASHOUT:

#tabatadbbench

8 Rounds 

:20 DB Bench Press

:10 Rest (Rx+Hold weights in pressed out position during "rest" 

*Want to be able to maintain 10-15 Reps per set


WORKOUT OF THE DAY, MAY 20TH 2019

May 19, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

On the 1:30 x 6 Sets:

On the 0:00... 3 Reps @ 75%

On the 1:30... 1 Rep @ 85%

On the 3:00... 3 Reps @ 78%

On the 4:30... 1 Rep @ 88%

On the 6:00... 3 Reps @ 81%

On the 7:30... 1 Rep @ 91%

Then complete, 

Front Rack Lunges

2 Sets of 14 @ 46% (7 per leg)

Percentage based off our 1RM Front Squat.  These are step back lunges.  

BeachFit will do:

AMRAP 11

20 Alternating Lunges

30 Double Unders  *Scale to Mountain Climbers (R/L=2)

40/30 Cal Bike

WOD:

#hot air

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row  (15/10 Cal Bike)

7 Power Snatches (115/85)  *Load we are confident we could do 10-12 reps with unbroken.  **BeachFit will do 14 Plate Ground  to Overhead


WORKOUT OF THE DAY, MAY 21ST 2019

May 20, 2019 |

 

STRENGTH:

#stricthandstandpushups

10 Sets for Time (10 cap)

30% of Max Strict Handstand Pushups (scale to Strict DB OH Press)

WOD:

#strictnicole

AMRAP 20:

400 Meter Run

Max Strict Pull-ups or Ring Rows with a pause at top

RX+ WOD option: (20 cap)

#nicoise

For Time:

400m Run, 15 Ring Muscle-Ups

400m Run, 21 Toes to Bar

400m Run, 27 CTB Pull-Ups

400m Run, 9 Ring Muscle-Ups

400m Run, 15 Toes to bar

400m Run, 21 CTB Pull-Ups

CASHOUT:

On the 1:30 x 7

10/7 Calorie Assault Bike
10 Weighted Ab-Mat Sit Ups (RX+10 GHD Sit-Ups)

 


WORKOUT OF THE DAY, MAY 22ND 2019

May 21, 2019 | LAHAINA CROSSFIT

STRENGTH:

#front squats

5 Sets of 2 Pausing Front Squats

3 second pause in the bottom of each rep.

Every :90 sec for 7:30 min

Set #1 - 65% of 1RM Front Squat

Set #2 - 70%

Sets #3 -75%

Sets 4+5 - Build to a heavy double.

At the 10:00

On the Minute x 6:

2 Hang Squat Cleans @ 60%

2 Hang Squat Cleans @ 65%

2 Hang Squat Cleans @ 70%

1 Hang Squat Clean @ 75%

1 Hang Squat Clean @ 80%

1 Hang Squat Clean @ 85%

BeachFit will do:

AMRAP 18

5 KB Deadlifts

10 Plyo KB Squats

15 KB Swings

:30 Plank (Alternate each rd between P, R, L)

.75 Bike

WOD:

#dirtnap (12 min)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

Beachfit will do:

3 Rounds:

15 Goblet Squats

15 Burpees

CASHOUT:

#body armor

2-4 Sets:

7 Bench Presses (70%)

14 Glute Bridges *Add weight if desired

21 Barbelle Good Mornings (Rx+GHD Hip Extensions)

 


WORKOUT OF THE DAY, MAY 23RD 2019

May 22, 2019 | LAHAINA CROSSFIT

Memorial day is quickly approaching!  As always we will be doing our annual Memorial Day Murph workout in honor of Lt. Michael Murphy.  We will only have our 6am, 7am and 8am CrossFit classes for that day.  There will be NO 9am, or Open Gym and no evening classes. We will be programming Murph but will also have many scaling options available.  

WOD:

#family feud

Class Divides Into 2 Teams (Male/Female):

AMRAP 25:

50 Meter Sled Push (90/45) *This is approx 2 Down and Backs in Front of box.  Push High handle down, low handle back

100 Meter DBall Run (50/30lbs) Drive and Back

200 Meter Run

CASHOUT:

#body armor

2-4 Rounds

100m KB Carry (50m Farmer/50m Front Rack)

15 KB Swings

10 KB Row (each arm)

 

 


WORKOUT OF THE DAY, MAY 24TH 2019

May 23, 2019 | LAHAINA CROSSFIT

Memorial day is quickly approaching!  As always we will be doing our annual Memorial Day Murph workout in honor of Lt. Michael Murphy.  We will only have our 6am, 7am and 8am CrossFit classes for that day.  There will be NO 9am, or Open Gym and no evening classes. We will be programming Murph but will also have many scaling options available.  

STRENGTH:

#back squats

On the 1:30 x 6 Sets:

On the 0:00... 3 Reps @ 77%

On the 1:30 1 Rep @ 87%

On the 3:00... 3 Reps @ 80%

On the 4:30... 1 Rep @ 90%

On the 6:00... 3 Reps @ 83%

On the 7:30... 1 Rep @ 93%

BeachFit will do:

AMRAP 8

Min 1:  10 Air Squats + 5 Sec Hold + 10 Sec Hollow body 

Min 2:   :40 Sec Row

WOD:

#the joker (15 min Cap)

For Time:

Rx: 225/155lbs  *Scale to load we could do 21+ reps without question, approx 55% of 1RM Deadlift

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

**Scale Toes to Bar to Hanging Knee Raises or Scaled Toes to Bar laying on ground hold rig

***BeachFit will do Double KB Deadlifts (53/35lbs)

CASHOUT:

#aerobic capacity

Athlete's choice of machine, with preference in the following order:

Assault Bike
Rower

3-5 x 3:00 on, 1:00 off
1:30 - Light Effort
1:00 - Moderate Effort
:30s - Hard Effort