WORKOUT OF THE DAY, JUNE 2ND 2019

July 2, 2019 | LAHAINA CROSSFIT

WOD:

#21 Guns (12 min Cap)

For Time:

21-15-9:

Strict Pull-Ups

Strict Handstand Pushups (Elevated HSPU or Strict DB Press)

Options to modify:

Option #1 - 15-12-9
Option #2 - 12-9-6

Modifying the pull-ups with bands, and/or the handstand pushups with elevation or Strict DB Press, is an option here.

At the the 15:00..

#sugardaddy

For Time:

21 Deadlifts (225/155lbs)

400m Run (.8 Bike Distance)

15 Deadlifts

400m Run

9 Deadlifts

400m Run

*Looking for a barbell we are very confident we could cycle for 21+ reps unbroken.

**BeachFit will do Single KB Deadlift 

CASHOUT:

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts
Handstand Walk Practice*

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

Sets #1+2+3 - 35% of 1RM Deadlift
Sets #4+5 - 40%

 

 

 


WORKOUT OF THE DAY, JULY 1ST 2019

July 1, 2019 | LAHAINA CROSSFIT

See everyone at the NEW BOX (48 Ulupono - right around the corner) starting Monday July 1st!!!  Huge Mahalos to everyone that helped with the move during the weekend.  It's amazing what can get done in 56 HOURS!  Moved an entire gym,  equipment, and many great memories to another box where we will create even more!!  We can't thank our Ohana enough for making this possible.  

STRENGTH:

#stamina squats

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat from last week (or about 85% of 1 Rep Back Squat)

WOD:

#fishoutwater

For Time:

2K Row or (3.7mile Bike)

Directly into 10 Rounds:

3 Power Cleans (155/105lbs)  *BeachFit will do 3KB Cleans + 6 KB Swings

6 Pushups

9 Air Squats

CASHOUT:

#body armor

3 Giant Sets:

10 Dumbbell Box Step Overs (24"/20")

10 Tempo Dumbbell Bench Presses*

*On the tempo dumbbell bench presses, it is a 4-second negative, followed by a "regular" speed press. Use a flat bench for these repetitions.

Free to build in load, over both movements, over the course of the three rounds.


WORKOUT OF THE DAY, JULY 3RD 2019

July 3, 2019 | LAHIANA CROSSFIT

WOD:

#leg work

On the 4:00 x 5 Rounds:

9 Box Jump Overs 24/20 (Rx+30"/24")

15 Dumbbell Front Squats (50/35lbs)

15/12 Calorie Assault Bike or Calorie Row

CASHOUT:

#body armor

3-5 Rounds

6 Dumbbell Thrusters

9 Dumbbell Bent Over Rows (each arm)

15 Weighted Sit-Ups

Aim is to build in load on the thrusters and rows over the sets. Let's challenge ourselves here, but being true "Body Armor", the first aim is to move at our best.

 

 


WORKOUT OF THE DAY, JULY 4TH 2019

July 4, 2019 | LAHAINA CROSSFIT

Have a Happy and Safe 4th of July!  6am, 7am, 8am and 9am classes only.  Start your day off right with an awesome WOD at Lahaina CrossFit! 

WOD:

#GLEN 

For Time: 

30 Clean and Jerks (135/95) *BeachFit will do 50 Plate Ground to Overhead (45/25lbs)

1 Mile Run

30 Chest to Bar Pullups 

1 Mile Run

100 Burpees

or

#GLEN JR

For Time:

15 Clean and Jerks (135/95lbs)

800m Run

15 Chest to Bar Pullups

800m Run

50 Burpees


WORKOUT OF THE DAY, JULY 5TH 2019

July 4, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats (8 Min Cap)

4 Rounds:

9 Back Squats - 70% of 3RM Back Squat (If don't know 3 Rep max back squat then use 60% of 1RM

*In today's stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

BeachFit will do:

AMRAP 7

Max Ski Erg Calories

*Every :90 Seconds, complete 10 KB Swings. Start with 10 Swings 

WOD:

#Encore

3 Rounds:

750 Meter Row

50 Air Squats

10 Power Cleans (155/105lbs) *BeachFit will do DB Power Cleans

CASHOUT:

400m Farmer Carry

Choose a load that we are very confident we could complete 200m unbroken with, but we "aren't sure" about 400m. At most, we feel comfortable completing this distance with at most, two quick breaks.

100 Banded Pull-aparts (Aim is to complete all 100 unbroken. Move quickly and explosively)


WORKOUT OF THE DAY, JULY 6TH 2019

July 6, 2019 | LAHAINA CROSSFIT

WOD:

#newgymsmell

Teams of 3 - 1 Person Work, 2 Rest.  Partion reps as needed. 

Buy In:

150 Russian KB Swings (70/53lbs)

Then..

40 Cal Bike or Row

60 Push Press (95/65lbs) Rx+115/75lbs

40 Cal Bike

60 Toes to Bar

40 Cal Bike

60 Thrusters 

Buy Out:

150 Russian KB Swings

 


WORKOUT OF THE DAY, JULY 8TH 2019

July 7, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats 

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. If don't know 3 Rep Back Squat use approx 55% of 1 Rep Max Back Squat.  

BeachFit will do:

Min 1: 6 DB Squats (35/20lbs)

Min 2: 6 DB Alternating Lunges from Hang

WOD:

#elizabeth  (10 min Cap)

For Time

21-15-9:

Squat Cleans (135/95lbs) *If not Rx, choose load that you could complete 12+ Reps unbroken **BeachFit will do DB Squat Cleans - Power or Hang

Ring Dips (Scale to Bench dips or Hand Release Pushups)

CASHOUT:

#body armor

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press - Video  (Shooting for 15 Rep Range, can build each round)

Minute 2 - :30s Glute Bridges - Video  (Can add weight via barbell or db on waist)

 

 


WORKOUT OF THE DAY, JULY 9TH 2019

July 9, 2019 | LAHAINA CROSSFIT

WOD: 

#Run DMC   (20 Min Cap)

4 Rounds:

200 Meter Run

16-12-8-4 Chest to Bar Pullups 

200 Meter Run

9 Devil Presses (50/35lbs)

Ex:  200m Run, 16 Chest to Bar Pullups, 200m Run, 9 Devil Press

CASHOUT:

#midline 

On the Minute x 9 (3 Rounds):

Minute 1 - Strict TTB *Scale to Strict Hanging Knee Raise - No Ab Mat Sit Ups today

Minute 2 - Hollow Body Hold (Rx+GHD Static Hold - Belly Up Supine) - Video

Minute 3 - Banded Good Mornings - Video

*Aim is to use the minute to work/rest sets in, moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well


WORKOUT OF THE DAY, JULY 10TH 2019

July 10, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlifts and jerks

All with a running clock:

:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts 
:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."

Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95

**Stimulus wise, we are looking for the following criteria on the three loadings:

Lightest - One we could cycle for 21+ reps unbroken, when fresh.
Middle - One we could cycle for 14+ reps unbroken, when fresh.
Heaviest - One we could cycle for 7+ reps unbroken, when fresh.

This is a running clock effort, which will last 13:30 in total.
Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks)

**BeachFit will do DB Deadlifts and DB Jerks

WOD:

#double header

For Time:

50/35 Calorie Assault Bike  (70/50 Cal Row)

… Directly into:

100-80-60-40-20 - Double-Unders  (X2 for single unders)

50-40-30-20-10 - AbMat Sit-Ups

… Directly into:

50/35 Calorie Assault Bike (70/50 Cal Row)


WORKOUT OF THE DAY, JULY 11TH 2019

July 11, 2019 | LAHAINA CROSSFIT

WOD:

#dreamwork

AMRAP 25 (Teams of 3)

15 Plate Ground to Overhead (45/25lbs)

12 Box Jump Overs (24/20lbs)

9 Burpees

1 working.  2 Resting.  Complete full round then rotate. 

CASHOUT:

#pump set

10-1

Pushups

DB Curls (35/20lbs) *Curl both at same time

 


WORKOUT OF THE DAY, JULY 12TH 2019

July 12, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats (8 Min Cap)

3 Rounds:

12 Back Squats - 70% of 3RM Back Squat or 60% of 1RM

Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12.

BeachFit will do:

AMRAP 7

Max Ski Erg Calories

*Every :90 Seconds, Complete 10 KB Goblet Step Ups (R=1, L=2). Start with 10 Goblet Step Ups

WOD:

#bff

Ascending Ladder for 12 Minutes:

3 Calorie Row or Cal Bike

3 Kettlebell Swings (53/35lbs)

3 Wallballs (20/14lbs)

6 Calorie Row

6 Kettlebell Swings

6 Wallballs (20/14lbs)

9's, 12's, 15's… continuing to add (3) until the time cap is reached.

OPTIONAL OLY CASHOUT:

#snatch

On the 2:30 x 5 Sets:

3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

 

 

 


WORKOUT OF THE DAY, JULY 13TH 2018

July 12, 2019 | LAHAINA CROSSFIT

Good luck to Coach J, Coach Tom, Sua and Liana Tanaka from Aloha CrossFit at the Pacific Games Competition held Saturday at the War Memorial Complex in Kahalui.  

WOD:

#mind eraser 

Teams of 2  

AMRAP 20:

7 Power Cleans (135/95lbs) * Scale to 115/75lbs **BeachFit will do DB Power Cleans. 

7 Burpees

200 Meter Run

Partner 1 will complete 7 Cleans.  Partner 2 will complete 7 Cleans. Partner 1 complete 7 Burpees. Partner 2 complete 7 Burpees.  Run 200m together. 


WORKOUT OF THE DAY, JULY 15TH 2019

July 14, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat or 57% of 1 Rep Back Squat

This is an increase of 3% from last week. Same loading for both lifts. 

BeachFit will do:

Min 1: 6 DB Squats (35/20lbs)

Min 2: 6 DB Alternating Lunges from Hang

WOD:

#tailspin

AMRAP 14:

15 Thrusters (95/65lbs)

30 Double-Unders  *Scale 60 Single Unders

15 CTB Pull-Ups  *Scale to Pullups or Ring Rows

30 Double-Unders

CASHOUT:

#body armor db fun

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 Sit ups or GHD Sit-Ups.  

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

 

 

 


WORKOUT OF THE DAY, JULY 16TH 2019

July 15, 2019 | LAHAINA CROSSFIT

WOD:

#row row 

(12 min Cap)

2,000m Row 

STRENGTH:

#bike and press

EMOM 10

Min 1:  15/12 Cal Bike *Scale to 12/10 or approx :45 sec

Min 2:   Max Handstand Pushups - Can be strict or kipping  *Scale to 10-15 DB Push Press or 8-12 Strict DB Press

We will be splitting the class in half.  Half will start with Row and the other will start with the EMOM. 

CASHOUT:

#midline

Accumulate 1:30 of an L-Sit on Parallettes or Box.  Scale  to Knees Bent or to Hollow Body Hold

*Every break, complete :20s in a handstand hold.  Scale to 1 "Round the World" on box.


WORKOUT OF THE DAY, JULY 17TH 2019

July 16, 2019 |

STRENGTH:

#Beast Builder V1

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM

 

WOD:

#Meter Maid

For Time
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14
Box Jump - 24"/20"


WORKOUT OF THE DAY, JULY 18TH 2019

July 18, 2019 | LAHAINA CROSSFIT

WOD:

#sweat shop

10 American KB Swings (53/35lbs) 

10 Pushups

30 Double Unders *Scale to 60 Singles

10 Cal Row or Bike

15 American KB Swings

15 Pushups

30 Double Unders

15 Cal Row

20 American KB Swings

20 Pushups

30 Double Unders

20 Cal Row

20 American KB Swings

20 Pushups

30 Double Unders

20 Cal Row

15 American KB Swings

15 Pushups

30 Double Unders

15 Cal Row

10 American KB Swings

10 Pushups

30 Double Unders

10 Cal Row

CASHOUT:

#thursday gunn show

2-3 Sets

15 Straight Bar Curl 

15 DB Skull Crushers

Then..

2-3 Sets

15 DB Bench Press 

15 DB Curls

 

 

 

 


WORKOUT OF THE DAY, JULY 19TH 2019

July 18, 2019 | LAHAINA CROSSFIT

Friday 7/19 Class schedule:  6, 7, 8, and 9am CrossFit Class and Open Gym (No Open Gym from 10-11am today),  4pm and 5pm only.  

Please take a look at the Schedule section of website for our hours the next few weeks as we accomodate coaching schedules during summer break.  

Thank you Gilmore Ohana for the amazing new mural!!

WOD:

#Scarface (15 Min Cap)

6 Rounds: 

8 Power Snatches (115/85) *Scale to 95/65lbs

8 Lateral Barbell Burpees

BeachFit wil do:

6 Rounds

16 Plate Ground to Overhead (45/35lbs)

8 Plate Burpees

RX+ Version:

#Scareface

2 Rounds:
8 Power Snatches (155/105)  
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (135/95)  
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (115/85) 
8 Bar Facing Burpees

CASHOUT:

#Skills and drills

On the 2:00 x 7 Sets:

25' Handstand Walk  *Scale to Bear Crawl 50'

3 Ring Muscle-Ups  *Scale to 5 Strict Ring Dips or 10 Bench Dips

1 Squat Snatch or 4 DB Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

 


WORKOUT OF THE DAY, JULY 22ND 2019

July 21, 2019 | LAHAINA CROSSFIT

Happy Monday!  Just a friendly reminder that there will be no 6pm CrossFit class this evening.  Thanks for your flexibility.  

STRENGTH:

#stamina squats

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat

BeachFit will do:

Min 1: 6 DB Squats

Min 2: 6 DB Alternating Lunges

WOD:

#hotsauce

AMRAP 3:00

21/15 Calorie Row  (15/11 Cal Bike)
21 Lateral Burpees over Rower
*Max Overhead Squats
Barbell - 75/55 lb 

Rest 3:00

AMRAP 3:00

18/13 Calorie Row (13/9 Cal Bike)
18 Lateral Burpees over Rower
*Max Overhead Squats
Barbell - 95/65 lb 

Rest 3:00

AMRAP 3:00

15/11 Calorie Row (11/7 Cal Bike)
15 Lateral Burpees over Rower
*Max Overhead Squats
Barbell - 115/85 lb

Rest 3:00

AMRAP 3:00

12/9 Calorie Row (8/4 Cal Bike)
12 Lateral Burpees over Rower
*Max Overhead Squats
Barbell - 135/95 lb 

*Scale to Front Squats using Rx Loads, or KB Goblet Squats


WORKOUT OF THE DAY, JULY 23RD 2019

July 22, 2019 | LAHAINA CROSSFIT

Happy Tuesday!  Reminder:  There is no 9am or 5pm CrossFit Class today.  Mahalo! 

STRENGTH:

#clean work

Every minute on the minute for 5 minutes:

5 Sets of the Complex:

1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Set #1 - 60% of 1RM Power Clean
Set #2 - 64% of 1RM Power Clean
Sets #3+4+5 - 68% of 1RM Power Clean

BeachFit will do:

AMRAP 5

Max Calories on Assault Bike

*Every minute 3 Burpees.  Start with 3 Burpees

WOD:

#nowhere fast

For Time, with a 9:00 Time Cap:

50 Power Cleans

*On the Minute - 5 Toes to Bar
Barbell - 135/95lbs or 155/105 lb

The workout starts with 5 Toes to Bar.

If no toes to bar complete, Hanging Knee Raises or 6 Dead Bugs (R/L=2)

**BeachFit will complete DB Power Cleans (50/35 or 35/20lbs)

CASHOUT:

#extra

21-18-15-12:

Ski Erg Calories, Row or Bike

Ab Mat Sit Ups  Rx+GHD Sit-Ups

 

 

WORKOUT OF THE DAY, JULY 24TH 2019

July 23, 2019 | LAHAINA CROSSFIT

Happy Wednesday!  6am, 7am, 8am, 9am CrossFit classes today.  Open Gym from 6am-10am.  4pm, 5pm, 6pm evening classes. 

STRENGTH:

#deadlifts (10 min Cap)

3-6-9-12-15: Unbroken Deadlifts  *Scale to Double KB Deadlifts 53/35lbs or 70/53lbs

After each set, 30% of our Max Strict HSPU  **If not doing Strict HSPU, complete 6-12 hand release pushups

Barbell loaded at 60% of our estimated 1RM Deadlift.

**Shoes off please for HSPU against wall.  Coach Tom Thanks you!

WOD:

#trailblazer

3 Rounds:

800 Meter Run  *Scale to 800m Row or 1.5 Mile on Assault or Erg Bike

80 Double-Unders *Scale 160 Singles

21 Push Presses (115/75lbs)  *BeachFit will do DB Push Press (35/20lbs)

CASHOUT:

#unilateral strict press

In a 5:00 Window:

Unilateral Dumbbell Push Press

7-Rep Heavy (each side)

Building to a heavy weight on each movement, with a full set being 7 reps completed on each side. Position and movement over loading here... let's have this bolster our overhead strengths, versus potentially ingrain poor habits.

 


WORKOUT OF THE DAY, JULY 25TH 2019

July 24, 2019 | LAHAINA CROSSFIT

Aloha! There is no 9am or 5pm CrossFit Class today.  Thanks for your understanding. Mahalo! 

WOD:

#playerschoice

10rds for time:

10 DB Floor Press (or 10 Single Arm DB Floor Press Right +10 Single Arm DB Floor Press Left) (50/35lbs) Scale to 35/20lbs

12 Russian KB Swings (70/53lbs)

12/10 Cal (Athlete chooses either Row, Assault Bike, Erg Bike, or Ski Erg

CASHOUT:

#bandsmakeyadance

1-2rds

50 Banded Pullaparts

50 Banded Tri Pushdows

50 Banded Hammer Curls


WORKOUT OF THE DAY, JULY 26TH 2019

July 25, 2019 | LAHAINA CROSSFIT

WOD:

#Hop Scotch (15 min)

5 Rounds:

10 Power Snatches (95/65lbs) Rx+115/75lbs *BeachFit will do 20 Alternating DB Snatches

10 Box Jump Overs (24"/20") Rx+30/24

CASHOUT:

#midline work

200m Farmer Carry

50 AbMat Sit-Ups, 25 Barbell Good Mornings 45/35lbs (Rx+Hip Extensions)

40 AbMat Sit-Ups, (Rx+Hip Extensions)

30 AbMat Sit-Ups,(Rx+Hip Extensions)

20 AbMat Sit-Ups,  (Rx+Hip Extensions)

10 AbMat Sit-Ups,  (Rx+Hip Extensions)

200m Farmer Carry

 

 

 


WORKOUT OF THE DAY, JULY 27TH 2019

July 26, 2019 | LAHAINA CROSSFIT

WOD:

#heartburn 

Teams of 2 (30min Cap)

1 Mile Run together (1600m Row or 3.0 Distance on Assault Bike) then...

20 Rounds of the Bergeron Beep Test alternating a full round between partners

1 Round of Bergeron Beep Test:

7 Thrusters (75/55lbs)

7 Pull-Ups (Scale to Ring Rows)

7 Burpees

**If done as Individual, complete the mile run and then 10 Rounds of The Bergeron Beep Test. 

 


WORKOUT OF THE DAY, JULY 29TH 2019

July 28, 2019 | LAHAINA CROSSFIT

Aloha LCF Ohana! One more week and back to regular schedule with MORE hours! Today's  (7/29) schedule is 6AM,7AM,8AM,9AM Classes and Open Gym - closing at 10AM for the day. There are NO PM CLASSES TODAY ONLY! Our apologies for the interruption in schedule.  We appreciate your flexibility!  

STRENGTH:

#push jerk

Every :90 Seconds x 5 Sets:  

3 Push Jerks  *Scale to Push Press

Set 1: 60%
Set 2: 65%  
Set 3: 70% 
Set 4: 70%
Set 5: 70%

BeachFit will do:

AMRAP 8 

5 DB Strict Press

10 Ab Mat Sit Ups

15 Cal Ski Erg

WOD:

#beef jerky

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges with Kettlebell in Goblet Position at chest (53/35) *7 Reps per side

7 Push JerksRx 135/95lbs  (Rx+165/115) *Beachfit will do DB Push Jerks/Press (50/35lbs)


WORKOUT OF THE DAY, JULY 30TH 2019

July 29, 2019 | LAHAINA CROSSFIT

Aloha LCF Ohana! One more week and back to regular schedule with MORE hours! Today's -Tuesday (7/30)- schedule is 6AM,7AM,8AM, Classes and Open Gym - closing at 9AM for the morning. There will be a 4pm Evening class.  Our apologies for the interruption in schedule.  We appreciate your flexibility!  

WOD:

#kellyrowland (25min Cap)

For Time:

50/35 Calorie Row  (35/20 Cal Assault Bike)  

3 Rounds of “Kelly”

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

**1 Round of Kelly**

400 Meter Run (Sub 28/20 Assault Bike, 800m Bike Erg,  400m Ski Erg

30 Box Jumps (24/20)  (Scale to step ups)

30 Wallballs (20/14)

CASHOUT:

#midline

1-3 Supersets:

1 Minute D-Ball Hold  (Scale to KB Front Rack Hold)

20 GHD Sit-ups ( Scale to Weighted Ab Mat Sit Ups or 10 Strict Toes to Bar

Rest 1-2 min. 

 


WORKOUT OF THE DAY, JULY 31ST 2019

July 30, 2019 | LAHAINA CROSSFIT

Aloha LCF Ohana! One more week and back to regular schedule with MORE hours! Today's -Wednesday (7/31) - schedule is 6AM,7AM,8AM,9AM Classes and Open Gym - closing at 10AM for the morning. There will be a 4PM, 5PM, and 6PM Evening class.  Our apologies for the interruption in schedule.  We appreciate your flexibility!  

STRENGTH:

#clean deadlifts (Every :90 for 9 minutes)

7 Sets of 1 

Tempo: 7 Seconds Up, 7 Seconds Down

*Keep the hook grip on to simulate how we would typically clean

Set 1: 40% of 1 Rep Max Clean
Set 2: 45%  
Set 3: 50% 
Set 4: 55%
Sets 5-7: 60%

Beachfit can do either 2DB's or 2KB's

WOD:

#ninja turtle

5 Rounds, Every 4 Minutes:

3 Bar Muscle-ups (Scale to Banded or Jumping Bar Mups or 6 Chest to Bar Pullups or Pullups)

6 Toes to Bar  (Scale to Knees to Elbow or waist

9 Deadlifts (225/155) (Scale to approx 50-55% of 1Rm) 

15/12 Calorie Assault Bike (21/15 on Row)

*Looking for each round to take approx 2:30. 

*Looking for unbroken reps on deadlifts.

 

 


WORKOUT OF THE DAY, AUGUST 1ST 2019

July 31, 2019 | LAHAINA CROSSFIT

Who is your pick to win the 2019 CrossFit Games?  The games start Thursday.  

Today's -Thursday 8/1) - schedule is 6AM,7AM,8AM Classes and Open Gym - closing at 9AM for the morning. There will be a 4PM Evening class.  Our apologies for the interruption in schedule.  We appreciate your flexibility!  

WOD:

#devilish

10-9-8-7-6-5-4-3-2-1 Devil Press (35/20lbs) Rx+50/35lbs

*200m Run after each round  (200m Row or 10/8 Cal Bike)

Ex: 10 Devil Press + 200m Run

**BeachFit will do Plate Ground to Overhead Double Reps

CASHOUT:

#beach muscle

2rds 

:40 Plank (Rx+banded plank)

:40 Right Plank

:40 Left Plank

20 Grasshoppers R/L=2 (Mountain Climbers)

20 Banded Hammer Curls

20 Banded Tri Push Downs