WORKOUT OF THE DAY, JUNE 1st 2019

June 1, 2019 | LAHAINA CROSSFIT

WOD:

#adderall

Teams of 2 (Run together, 1 work and 1 rest on movements

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

CASHOUT:

Live, Love, Laugh with Friends


WORKOUT OF THE DAY, JUNE 3RD 2019

June 2, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

On the 1:30 x 6 Sets:

On the 0:00... 3 Reps @ 79%
On the 1:30... 1 Rep @ 89%
On the 3:00... 3 Reps @ 82%
On the 4:30... 1 Rep @ 92%
On the 6:00... 3 Reps @ 85%
On the 7:30... 1 Rep @ 95%

Then immediatley into...

2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat. 

These are stationary "step-back" lunges, with 6 reps on each side (alternating) for the 12 rep total.

Week three of three in this progression, increasing by 2% from last week.

BeachFit will do:

AMRAP 11

6 KB Goblet Squat

6 KB Goblet Lunge (*Scale to no weight)

6 Plank Army Crawlers (Side)

10/8 Cal Bike

WOD:

#18wheeler

AMRAP 18:

18/12 Calorie Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar *Scale to hanging knee raises or dead bugs

CASHOUT:

#body armor

27 Ab Mat Sit Ups (Rx+ GHD Sit-Ups), 25-50' HS Walk or Bear Crawl

21 Ab Mat Sit Ups (Rx+GHD Sit-Ups), 25-50' HS Walk

15 Ab Mat Sit Ups (Rx+GHD Sit-Ups), 25-50' HS Walk

... Directly into:

10-8-6-4-2:

Strict CTB Pull-Ups (Scale to pullups or Ring Rows
Strict Ring Dips (Scale to Bench Dips

 


WORKOUT OF THE DAY, JUNE 4TH 2019

June 3, 2019 | LAHAINA CROSSFIT

STRENGTH:

#powerclean

On the 1:00 x 5:

1 Hang Power Clean
1 Power Clean

*Set #1 - 75% of estimated 1RM Power Clean

*Sets #2,3,4,5 - Build to a heavy complex for the day, but not an all-time max. Let's move well here.

BeachFit will do:

3 DB Hang Power Clean + 3 DB Power Clean (Use lighter load as we are just working on form here.

WOD:

#power ranger (15 min Cap)

15 Power Cleans (155/105lbs)

*Looking to use a load we could cycle for 15 reps if we had too.  Approx 55%-60%

BeachFit will do: DB Power Cleans (50/35)

600m Run

10 Power Cleans

400m Run

5 Power Cleans

200m Run

CASHOUT:

#aerobic capacity

Preferably completed on the bike then rower or ski erg

*In the working phase, the first :15s is a light pace. The second :15s is moderate. The third, is our fastest. Referred to as "flying sprints", this is an acceleration over time, broken up by thirds.

Ex:

:15 Sec  50 RPM, :15 Sec 60 RPM, :15 Sec 70+RPM

10 Sets:

:45s - Work  
:45s - Rest

 

 

 


WORKOUT OF THE DAY, JUNE 5TH 2019

June 4, 2019 | LAHAINA CROSSFIT

STRENGTH:

#handstand pushup/pressing (10min)

Scale: Inverted Handstandpushs off box, Strict DB press or Pushups

10 Sets for Time:

40% of Max Strict HSPU 

Then...

#overhead squat 

Every :90 for 7:30:

5 Sets:

1 Tempo Overhead Squat*
1 Overhead Squat

At 0:00 - 60% of estimated 1RM OHS *Scale to Front Squats/Back Squats if needed

At 1:30 - 63%
At 3:00 - 66%
At 4:30 - 69%
At 6:00 - 72%

*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack.

BeachFit will do:

2 *Tempo KB Goblet Squats every :90

WOD:

#Slap Happy

In a 5:00 Window...

100 Double-Under Buy-In (Scale to 200 Singles)

Time remaining, AMRAP:

12 Overhead Squats (75/55lbs) Rx+95/65lbs
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

In a 5:00 Window...

100 Double-Under Buy-In (Scale to 200 Singles)

Time remaining, AMRAP:

8 Overhead Squats (95/65lbs) Rx+115/75lbs
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

In a 5:00 Window...

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (115/75lbs) Rx+135/95lbs
4 Burpee Box Jump Overs (24"/20")


WORKOUT OF THE DAY, JUNE 6TH 2019

June 6, 2019 | LAHAINA CROSSFIT

WOD:

#fitness par-tay

5 Rounds for time:

10/7 Strict Pullups (Rx+Strict Chest to Bar)

21/15 Cal Row  or 15/12 Cal Bike

8 Deadlifts (225/155lbs)

15 Ab Mat Sit Ups (Rx+GHD Sit Ups)

CASHOUT:

#pumpology

3rds

:40 DB Hammer Curls (20/15lbs)

:20 Rest

:40 DB Skull Crushers

:20 Rest 

:40 Close Grip DB Bench Press 

:20 Rest


WORKOUT OF THE DAY, JUNE 7TH 2019

June 7, 2019 | LAHAINA CROSSFIT

WOD:

#bane

For Time, with a 20:00 Time Cap:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of "Macho Man"

1 Round of "Macho Man"

3 Power Cleans + 3 Front Squats + 3 Jerks (165/115lbs) Rx+185/135

#bane (scaled)

For Time, with a 20:00 Time Cap:

40 Hand Release Pushups

40 Wall Balls or (20 Chest to Bar - if didn't do pullups on Thursday)

10 Rounds of "Macho Man"

1 Round of "Macho Man"

3 Power Cleans + 3 Front Squats + 3 Jerks (135/95lbs) 

*BeachFit will do 3 DB Power Cleans + 3 DB Front Squats + 3 Push Press (35/20lbs) Rx+50/35lbs

CASHOUT:

3 "Giant" Sets:

10 Horizontal Barbell Rows

Max Ring Pushups

25 Tuck Ups (Rx+GHD Sit-Ups)

 

 


WOKROUT OF THE DAY, JUNE 10TH 2019

June 9, 2019 | LAHAINA CROSSFIT

WOD:

#high heels

AMRAP 9:

10 Hang Squat Snatches (75/55) *Load you can cycle 15-20 
30 Double-Unders (60 Singles or 7/5 SkiErg)

BeachFit will do:

AMRAP 9

10 Alternating Goblet Lunges

30 Double Unders (60 Singles or 7/5 Cal Ski Erg)

STRENGTH:

#back squats

On the Minute x 9:

1 Pausing Back Squat - 2 count at bottom
1 Back Squat

Sets #1+2+3 - 60%

Sets #4+5+6 - 66%

Sets #7+8+9 - 72%

On the pausing squat, pause for a 2-count before standing. No pause on the second squat.

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. 

BeachFit will do:

On the Minute x9

1 Pausing Back Squat - 2 count at bottom + 1 Back Squat for :30

CASHOUT:

#gymnastic work

For Time, with a 5:00 Time Cap:

50 Strict Pull-Ups

*Every break, complete 5 Strict Ring Dips

**Scale to Ring Rows or Horizontal Rows and Bench Dips 

 


WORKOUT OF THE DAY, JUNE11TH 2019

June 11, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deficit deadlifts

6 Sets of 2

Deficit - 3" (Standing on 45lb plate)

Working from 50%-70% of our 1 RM

BeachFit will do:

10 Min AMRAP

5 Suitcase Deadlifts R

5 Suitcase Deadlifts L

15 Ab Mat Sit Ups

100m Run

WOD:

#the good life

3 Rounds:

500 Meter Row (.75 Bike)

12 Burpees

21 Box Jumps (24″/20″)

CASHOUT:

#body armor

2-3 Rounds, Not for Time:

100m Farmers Carry

200m Sled Drag  (or 200m Ball Run 30/20lbs)

Rest 1-2 min


WORKOUT OF THE DAY, JUNE 12TH 2019

June 12, 2019 | LAHAINA CROSSFIT

STRENGTH:

#handstand pushup/pressing (10min)

Scale: Inverted Handstandpushs off box, Strict DB press or Pushups

12 Sets for Time:

40% of Max Strict HSPU 

Then...

#thrusters

On the 2:00 x 6 Sets:

3 Thrusters (from the ground)

Set #1 - 60% of 1RM Clean and Jerk

Set #2 - 64%

Set #3 - 68%

Sets #4+5+6 - Build to a Heavy Set of 3.

BeachFit will do:

AMRAP 10

10 Cal Bike

12 Wall Ball 

WOD: (14 Min Cap)

#chest hair

For Time:

25 Thrusters (95/65) *BeachFit will do Single DB Thruster

400 Meter Run

25 CTB Pull-Ups  *BeachFit will do Pullups or Rings Rows (1 second pause at top)

400 Meter Run

25 Thrusters (95/65)

CASHOUT:

1-3rds

12 Lateral Box Step-Ups (6 each leg, no weight) - Video

12 Waiter Squats (6 each leg, athlete choose KB load)- Video


WORKOUT OF THE DAY, JUNE 13TH 2019

June 13, 2019 | LAHAINA CROSSFIT

Next Muscles and Mimosas coming this summer after the big move.  Stay tuned for details regarding our "moving par-tay wod"! 

WOD:

#funny farm

5 Rounds:

100′ Walking Lunge (No Weight) *2 Down and Backs in Gym

30 AbMat Sit-ups

12 Dumbbell Power Cleans (50’s/35’s)

*Complete 200m Run after each round

CASHOUT:

#pumppump

12 Band Reverse Curls

21 Banded Tri Press Downs

30 DB Rows (10 R, 10 L, 10 Together) (35/20)

 

 

 


WORKOUT OF THE DAY, JUNE 14TH 2019

June 13, 2019 | LAHAINA CROSSFIT

STRENGTH:

#snatch

On the minute x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

Set #1 - 65%

Set #2 - 70%

Sets #3-7 (5 Sets) - Build to a heavy for the day.

BeachFit will do:

75 Ball Slams for time

Every minute starting at 0:00, 12 Mountain climbers (R/L=2)

WOD:

#rush hour

On the 4:00 x 5 Rounds:

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

9 Barbell-Facing Burpees

6 Power Snatches (115/85lbs) (Rx+135/95lbs) **BeachFit will do 12 Plate Ground to Overhead (45/25lbs)  ***Choose load that you could cycle for 9 Reps

**Score is your Slowest round. 


WORKOUT OF THE DAY, JUNE 15TH 2019

June 15, 2019 | LAHAINA CROSSFIT

WOD:

#moneybag

Teams of 2 -Partion reps as needed

800m Run with Ball (30/20lbs) (Run together and Share ball on the run)

50 Box Over Jumps (24/20)

30 Clean and Jerks (135/95lbs)

30 Chest to Bar Pullups

30 Clean and Jerks

50 Box Over Jumps

800m Run with Ball (30/20lbs) (Run together and Share ball on the run)


WORKOUT OF THE DAY, JUNE 17TH 2019

June 16, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats - building to a Heavy 3 Rep

Every 1:30 for 10:30

At 0:00:   3 Reps @ 70%

1:30:   1 Rep @ 75%

3:00:   3 Reps @ 75%

4:30:   1 Rep @ 80%

6:00:   3 Reps @ 80%

7:30:   1 Rep @ 85%

9:00:   Attempt at 3 Rep

10:30: Attempt at 3 Rep

BeachFit will do:

AMRAP 12

6 DB Squats 

6 Alt DB Lunges from Hang

6 Cal Ski

:30 Plank

WOD:

#escape from wonderland

3 Rounds:

75 Double-Unders (150 Singles)

50 Air Squats

25/18 Calorie Row   (18/13 Cal Bike)

CASHOUT:

Tabata Hollow Rocks (Rx+GHD Sit-Ups)

Rest 1:00

Tabata Barbell Good AMs (Rx+Hip Extensions)

As a refresher on the Tabata protocol:

8 Rounds of :20s on / :10s off (GHD's)

Rest 1:00 (from the 4:00-5:00)

8 Rounds of :20s on / :10s off (Hip Extensions)

 


WORKOUT OF THE DAY, JUNE 18TH 2019

June 18, 2019 | LAHAINA CROSSFIT

STRENGTH:

#handstand and strict Pullups

1 Attempt for Max Repetitions of handstand pushups

Rest, then

1 Attempt for Max Repetitions of strict pullups

*If not at 5 or more strict handstand pushups or strict pullups, complete the BeachFit AMRAP below instead

Beachfit will do:

AMRAP 6

5 Strict DB Press

5 Ring Rows

WOD:

#helen (15 min Cap)

3 Rounds:

400m Run (500m Row)

21 Kettlebell Swings (53/35)

12 Pull-Ups *Scale to Banded Pullups or Horizontal Barbell Rows

or 

#bighelen

3 Rounds:

600 Meter Run

21 KBS (70/53)

7/5 Ring Muscle-Ups

CASHOUT:

#recovery bike

10:00 Effort

Mins 1+2 - Light (50ish RPM)
Mins 3+4 - Moderate (60+RPM)
Mins 5+6 - Moderate/Fast (70+RPM)
Mins 7+8 - Moderate
Mins 9+10 - Light

 


WORKOUT OF THE DAY, JUNE 19TH 2019

June 19, 2019 | LAHAINA CROSSFIT

STRENGTH:

#snatch

On the 1:30 x 5 Sets:

1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let's quickly reset onto the bar.

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

**Can sub Hang Power Clean, Power Clean, and Front Squat if needed

BeachFit will do:

3 DB Hang Power Clean

3 DB Power Clean

3 DB Front Squats

WOD:

#bartender

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell - 95/65lbs  Rx+115/85

BeachFit will do:

12 DB Deadlifts (6 each side)

9 DB Squat 

6 Alt DB Power Snatch (3 per side)

CASHOUT:

#body armor

2-4 Rounds, Not for Time:

18 Banded Good Mornings

15 x 4-Count Flutter Kicks

12 Glute Bridges *add weight if desired

 

 

 


WORKOUT OF THE DAY, JUNE 20TH 2019

June 20, 2019 | LAHAINA CROSSFIT

WOD:

#summer lovin

For Time:

500 – 400 – 300 – 200 – 100 
Meter Row  (*Bike 1.0, .8, .6, .4, .3)

50 – 40 – 30 – 20 – 10 
AbMat Sit-ups

25-20-15-10-5 Hand Release Pushups

100′ Walking Lunge After Each Round  (2 Down and Backs/4 lengths)(50s/35s)

Ex:  500m Row, 50 Ab Mat Sit Ups, 25 Pushups, 100' Walking Lunge

CASHOUT:

1-2 Rounds 

40 Banded Face Pulls

30 DB Floor Press

20 Barbell Curl (45/35lbs)

 

50 Hammer Curls


WORKOUT OF THE DAY, JUNE 21ST 2019

June 21, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlift

Every 1:30 for 9 min

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 reps @ 70%

1 Rep @ 85%

Then, until the 15:00 on the clock, find a:

Heavy Single

Heavy 10-Rep (approx 70% 1 RM)

BeachFit will do:

AMRAP 12

5 KB Deadlift Middle

5 KB Right Suitcase Deadlift

5 KB Left Suitcase Deadlift

10 Cal Bike

:20 Plank Army Crawl (R/L=2)

WOD:

#el nino

For Time:

1 Mile Run (1600m Row or 3.0 Bike)

50 DB Snatches (50/35)

400 Meter Ball Run 30/20lb  (Rx+50/30)

30 Pull-Ups  (Scale to Ring Rows) 

20 Burpee Box Jumps (24"/20")

 


WORKOUT OF THE DAY, JUNE 24TH 2019

June 23, 2019 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  There will be NO EVENING CLASSES on 6/28.  Also, NO OPEN GYM on 6/29.  As of now the plan is to be in our NEW LOCATION 48 ULUPONO on MONDAY JULY 1ST!  Moving party this weekend.  LCF Ohana please feel free to help out with the move Friday after 9am class, Saturday after class and all day Sunday! 

STRENGTH:

#front squats

Every 1:30 for 7:30 complete the following:

1 Tempo Pausing Front Squat

1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 - 60% of 1RM Front Squat
Set #2 - 65%
Sets #3+4+5 - 70%

**BeachFit will do (2) DB or Single KB squats with same temp

WOD:

#jack daniels

For Time:

1,000 Meter Run

50 Thrusters (65/45) *BeachFit will do Single DB Thruster (35/20)

30 CTB Pull-Ups

CASHOUT:

3 "Giant Sets":

9 Romanian Deadlifts (These should be unbroken, but good form)

15 Weighted Glute Bridges

27 Ab Mat Sit Ups (Rx+GHD Sit-Ups)

Rest 2:00 between sets.

 

 


WORKOUT OF THE DAY, JUNE 25TH 2019

June 25, 2019 | LAHAINA CROSSFIT

STRENGTH:

#hang clean

On the 1:30 x 5 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

2 Hang Power Cleans

Set #1 - 50% of 1RM Clean

Set #2 - 55% of 1RM Clean

Sets #3+4+5 - 60% of 1RM Clean

BeachFit will do:

AMRAP 8

10 Single DB Hang Squat Cleans (35/20)

10/8 Cal Ski Erg

10 Mountain Climbers (10R/10L)

WOD:

#water break

AMRAP 4:00

27 Hang Power Cleans (95/65)  Rx+115/85  *Beach will do DB Hang Cleans
27 Lateral Burpees Over Bar
27/21 Calorie Row

Rest 4:00

AMRAP 4:00

21 Hang Power Cleans (115/85)  Rx+135/95
21 Lateral Burpees Over Bar 
21/15 Calorie Row

Rest 4:00

AMRAP 4:00

15 Hang Power Cleans (135/95)  Rx+155/105
15 Lateral Burpees Over Bar
15/12 Calorie Row


WORKOUT OF THE DAY, JUNE 26TH 2019

June 26, 2019 | LAHAINA CROSSFIT

STRENGTH:

#Overhead Squats

Every Minute for 7 minutes, Complete 1 Overhead Squat:

In each, there are (4) pauses, each for a single second.

Pause #1 - 1/4 of the way down (quarter squat)

Pause #2 - Halfway down (parallel)

Pause #3 - Absolute bottom of squat

Pause #4 - Halfway up (parallel)

Set #1 - 40% of 1RM OHS
Set #2 - 45%
Set #3 - 50%
Set #4 - 55%
Sets #5+6+7 - 60%

All repetitions are taken from the rack.

*Scale to Front Squats or Do BeachFit below:

BeachFit will do:

AMRAP 7

10/8 Cal Ski Erg

10 Alternating Lunges (5 per side) w/Plate Overhead (25/15lbs) 

WOD:

#Nancy  (18 Min Cap)

5 Rounds:

400m Run

15 Overhead Squats (95/65)  *Scale to Front Squats or DB Front Squats

In "Nancy", we are looking for a moderate load on the overhead squat that we are very confident we could complete all five rounds unbroken with. We may break for strategy reasons, so that we can push our runs more, but if we had to, we feel confident we could complete all five sets of 15 unbroken.

 

 


WORKOUT OF THE DAY, JUNE 27TH 2019

June 26, 2019 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  There will be NO EVENING CLASSES on 6/28.  Also, NO OPEN GYM on 6/29.  As of now the plan is to be in our NEW LOCATION 48 ULUPONO on MONDAY JULY 1ST!  Moving party starting Friday at 10am. Looking to get the mats there on Friday.  LCF Ohana please feel free to help out with the move Friday after 9am class, Saturday after class and all day Sunday! 

WOD:

#Shrute Farms

AMRAP 14:

100 Meter Farmers Carry (Driveway) (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)

CASHOUT:

#body armor

3 x 100m Walk, two dumbbells.

First 25m - Left DB Overhead, right DB at Hang.

Second 25m - Left DB at Hang, right DB Overhead.

Third 25m - Both DB's at Front Rack

Fourth 25m - Both DB's Overhead

Athlete's choice on the dumbbell loading, with positioning being the focus.

 


WORKOUT OF THE DAY, JUNE 28TH 2019

June 27, 2019 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  There will be NO EVENING CLASSES on 6/28.  Also, NO OPEN GYM on 6/29.  As of now the plan is to be in our NEW LOCATION 48 ULUPONO on MONDAY JULY 1ST!  Moving party starting Friday at 10am. Looking to get the mats there on Friday.  LCF Ohana please feel free to help out with the move Friday after 9am class, Saturday after class and all day Sunday! Keep posted to Social Media (Facebook/Instagram) for updates. 

STRENGTH:

#hang squat cleans

On the 1:30 x 7 Sets:

30 Double-Unders  (60 singles)

2 Hang Squat Cleans

1 Split Jerk

Set #1 - 60%

Set #2 - 65%

Set #3 - 70%

Set #4 - 75%

Sets #5+6+7 - 80-85%

BeachFit will do:

On the 1:30 x 7 Sets:

30 Double-Unders  (60 Singles)

4 Plate Squat Cleans

4 Plate Ground to Overhead

WOD:

#sicko mode (15 min Cap)

21-15-9 Mens
15-12-9 Womens

Row Calories*
Bike Calories*

Directly Into…

21 Hang Squat Clean Thrusters (13/95lbs) *Scale to 115/75 or 95/65lbs

*Ball Slams or Burpees in place of Cardio piece.