WORKOUT OF THE DAY, AUGUST 2ND 2019

August 1, 2019 | LAHAINA CROSSFIT

Today's -Friday (8/2) - schedule is 6AM,7AM,8AM,9AM Classes and Open Gym - closing at 10AM for the morning. There will be a 4PM and 5PM Evening class.  Our apologies for the interruption in schedule.  We appreciate your flexibility!  Big Mahalo to Coaches Nate, Sandy, Amy and Dalena for all their coaching these past 2 weeks.  Also, shout out to Kevin for keeping the gym. 

WOD:

#cool whip

3 Rounds:

21/15 Calorie Row *Can Bike if desire

75 Double Unders (Scale to 150 Singles)

Directly Into...

3 Rounds:

20 Alternating Dumbbell Snatches (50/35) 

12 Lateral Burpees over Dumbbell

CASHOUT:

#shoudlers

3-5 Rounds

50' Single Arm Dumbbell Overhead Walking Lunge (25ft right arm, turn around, 25ft left arm)

25ft Handstand Walk or 1 Round the World on Box - alternating walking right one round and left the next

 


WORKOUT OF THE DAY, AUGUST 5TH 2019

August 4, 2019 | LAHAINA CROSSFIT

Happy Monday LCF Ohana!  We are back to normal schedule!  We have a full class schedule to choose from today.  6am, 7am, 8am and 9am CrossFit Classes.  Open gym from 10-11am as well as during class times.

4pm, 5pm, and 6pm Evening Classes! Time to get after it!! 

STRENGTH:

#stamina squats

Alternating On the Minute x 12 (6 Rounds): 

2 Front Squat
4 Back Squats

Barbell: 72% of Rep Max Back Squat

BeachFit will do:

Min 1: 6 DB Squats with 2 DBs or 2 KBs in Front Rack

Min 2: 6 DB Alternating Lunges

WOD:

#rocket power (15 min Cap)

For Time:

21 Bar-Facing Burpees
21 Power Snatches 95/65lbs (Rx+115/85)  *Scale to Power Clean

15 Bar-Facing Burpees
15 Overhead Squat 95/65lbs  (Rx+115/85)  *Scale to Front Squat

9 Bar-Facing Burpees
9 Squat Snatches 95/65lbs (Rx+115/85) *Scale to Squat Clean

**BeachFit will do DB's (DB Power Clean, DB Front Squat, DB Squat Clean (35/20lbs)

CASHOUT:

2-3 Giant Sets:

7 Pausing Waiter Squats (Left) *Waiter Squats Demo: Video
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm) *Single Arm Overhead Carry Demo: Video

Rest 2 Minute Between Sets

 

 

 


WORKOUT OF THE DAY, AUGUST 6TH 2019

August 5, 2019 |

LCF Muscles and Mimosas is coming soon! Keep your eyes and ears open! We missed our annual WOD for Wishes...so this event all proceeds will go to Make A Wish Hawaii!

WOD:

#monkeybusiness

4 Rounds
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

Switch arms every 5 reps on the dumbbell hang clean and jerks

RUN Options in case Flossie is in full effect:

500 Meter Row 
800 Meter Bike Erg 
28/20 Calorie Assault Bike

 

STRENGTH(after the WOD today)

#bodyarmor

2-3 Supersets
10 Dumbbell Incline Bench Press
35 Low Banded Rows

Rest 2 Minutes Between Sets

CASHOUT:

3 Rounds, Not for Time
75' Handstand Walk (scale to Bearwalk)
7 DBall Cleans (RX 100/75) (RX+150/100)
75' DBall Carry(RX 100/75) (RX+150/100)

Rest 2 Minutes Between Sets

 


WORKOUT OF THE DAY, AUGUST 7TH 2019

August 6, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlifts (15 min)

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

Warm Up Sets Below:

Set 1: 6 Reps @ 40% 1RM 

Set 2: 5 Reps @ 50% 1RM 

Sets 3-4: 4 Reps @ 60-65% 1RM

After set 4, then you can start working toward Heavy set of 6 and so on....

BeachFit will do the Recovery/Midline piece instead of Heavy Deadlifts.

WOD:

#optimus prime

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

At 3..2..1..Go!  Then workout will start with Wall Balls.

BeachFit will do Double KB Deadlifts (53/35lbs or 35/26lbs)

CASHOUT:

#odd object

3-5 Rounds

50Ft Sled Push

:30 Max Calorie on Rower

Minimal Rest.  

RECOVERY + MIDLINE:

15 Minute Erg Bike Recovery or Assault Bike (No Arms)

On the 3, 6, 9, 12:

15-20 GHD Sit-ups or Weighted Ab Mat Sit Ups

 

 

 

 


WORKOUT OF THE DAY, AUGUST 8TH 2019

August 8, 2019 | LAHAINA CROSSFIT

WOD:

#thirtysomething

EMOM 30

Min 1: 15/10 Cal Bike  (Scale to 12/8 or 10/6)

Min 2: 5 Toes To Bar + 5 Burpees

Min 3: 10 Alternating DB Snatch (50/35lbs)

Min 4: 50 Double Unders (100 Singles)

Min 5: REST

CASHOUT:

#arnold

3 Sets

10 Barbell Curls

10 DB Shurgs


WORKOUT OF THE DAY, AUGUST 9TH 2019

August 8, 2019 | LAHAINA CROSSFIT

STRENGTH:

#power clean (12 min)

10-Rep Touch & Go Power Clean

*When building up to your heavy set of 10, complete 3-4 sets of 5-7 Reps

*Once you feel like you are in your true "working sets" is when you should start going with sets of 10.  About 2-3 sets.

WOD:

#blockbuster

AMRAP 5: 
Buy-In: 35/25 Calorie Assault Bike (Cap at 2:30)  *Row 50/35

Max Rounds of "The Chief" (135/95)   The Chief is 3 Power Cleans, 6 Pushups and 9 Air Squats

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 25/18 Calorie Assault Bike (Cap at 2:00)  *Row 35/20

Max Rounds of "The Chief" (155/105)  

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 15/10 Calorie Assault Bike (Cap at 1:30) *Row 20/15

Max Rounds of "The Chief" (175/125)

CASHOUT:

#hspu and lunges

1-3 Giant Sets:

Max Strict Handstand Push-ups 

50' Dumbbell Front Rack Walking Lunge

Max Strict Handstand Push-ups (Scale to Inverted HSPU)

Rest 2 Minutes Between Sets

*Choose a strict handstand push-up number that you can hold both before and after the lunge

*For example: If you have a max unbroken set of 20 when fresh, you may shoot for 8 reps before and 8 reps after

*For the dumbbell walking lunge, build to a heavy unbroken 50 feet


WORKOUT OF THE DAY, AUGUST 9TH 2019

August 8, 2019 | LAHAINA CROSSFIT

STRENGTH:

#power clean (12 min)

10-Rep Touch & Go Power Clean

*When building up to your heavy set of 10, complete 3-4 sets of 5-7 Reps

*Once you feel like you are in your true "working sets" is when you should start going with sets of 10.  About 2-3 sets.

WOD:

#blockbuster

AMRAP 5: 
Buy-In: 35/25 Calorie Assault Bike (Cap at 2:30)  *Row 50/35

Max Rounds of "The Chief" (135/95)   The Chief is 3 Power Cleans, 6 Pushups and 9 Air Squats

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 25/18 Calorie Assault Bike (Cap at 2:00)  *Row 35/20

Max Rounds of "The Chief" (155/105)  

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 15/10 Calorie Assault Bike (Cap at 1:30) *Row 20/15

Max Rounds of "The Chief" (175/125)

CASHOUT:

#hspu and lunges

1-3 Giant Sets:

Max Strict Handstand Push-ups 

50' Dumbbell Front Rack Walking Lunge

Max Strict Handstand Push-ups (Scale to Inverted HSPU)

Rest 2 Minutes Between Sets

*Choose a strict handstand push-up number that you can hold both before and after the lunge

*For example: If you have a max unbroken set of 20 when fresh, you may shoot for 8 reps before and 8 reps after

*For the dumbbell walking lunge, build to a heavy unbroken 50 feet


WORKOUT OF THE DAY, AUGUST 11TH 2019

August 11, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats

Alternating On the Minute x 12 (6 Rounds): 

2 Front Squat
4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

BeachFit will do:

Min 1: 6 DB Squats with 2 DBs or 2 KBs in Front Rack

Min 2: 6 DB Alternating Lunges

WOD:

#hit and run

3 Rounds:

400 Meter Run (500m Row/800m Bike Erg/28/20 Assault Bike)

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)  *Single DB can be on shoulder, behind head or in goblet position. 

CASHOUT:

#oly work

On the 1:30 x 7 Sets:

1 Pausing Power Snatch

1 Pausing Low-Hang Power Snatch

*Start around 55-60% of 1RM

 
 

 


WORKOUT OF THE DAY, AUGUST 13TH 2019

August 12, 2019 | LAHAINA CROSSFIT

STRENGTH:

#strict press (12 Min)

5 sets of 3 

*Building to a heavy set of 3 

*Take 3-5 lighter sets before beginning the 1st of 5 working sets

BeachFit will do:

AMRAP 10

8 DB Curl to Overhead Press

250m Ski Erg

WOD:

#swole cycle

8 Rounds of 20 Seconds On / 10 Seconds Off:

(You'll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…)

Strict Pull-ups  *Scale to Banded Pullups or Ring Rows

Assault Bike Calories

Strict Handstand Push-ups *Scale to Handstand Pushups with feet on box or Double DB Strict Press 

Assault Bike Calories

**Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows

CASHOUT:

#midline

3 Sets, Not For Time:

7 Inchworms

21 GHD Sit-Ups  *Scale to 1 Min Hollow Body hold or Ab Mat Sit Ups

 


WORKOUT OF THE DAY, AUGUST 14TH 2019

August 13, 2019 |

CONGRATULATIONS TO OUR LCF ATHLETES, SOPHIE AND LOGAN, ON THEIR ENGAGEMENT! #ACOUPLETHATWODSTOGETHERSTAYSTOGETHER

 

STRENGTH:

A) CLEAN COMPLEX (7 MIN)

On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Sets: 50% - 53% - 56% - 59% - 62% of 1RM Clean

For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

B) BARBELL CYCLING (8 MIN)

10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

 

WOD:

#IHOP

AMRAP 15
60 Double Unders
30/24 Calorie Row
5 Power Cleans 
5 Hang Squat Cleans
5 Squat Cleans

Barbell - 155/105

 

 


WORKOUT OF THE DAY, AUGUST 15TH 2019

August 15, 2019 | LAHAINA CROSSFIT

WOD:

#Fortay

40 Minutes on a cardio piece (Pick Assault Bike, Rower, Erg Bike or Ski Erg) Conversational pace

Every 5 Minutes complete:

10 Russian KB Swings

100ft Single Arm Farmers Carry (Each) **100 Down - switch- 100 Back

:20 Second Hollow Body Hold

**As mentioned, Every 5 minutes (0-5-10-15-20-25-30-35), complete 10 Russian KB Swings, 100' single arm farmers carry, and a 20 second hollow hold

Complete 100 feet on each arm with a dumbbell or a kettlebell

Use a weight you'll be able to go unbroken with throughout

CASHOUT:

2-4 Rounds

10 Barbell Curls (3 seconds down)

15 DB Skull Crushers 

 

 

 


WORKOUT OF THE DAY, AUGUST 16TH 2019

August 15, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlift  (15 min)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

*Workup to a Heavy 3 rep if not certain of max. 

WOD:

#hangnail

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35) *Switch hands every 5 reps

25/18 Calorie Assault Bike  (Equal Cal Row, Erg Bike, Ski Erg)

20 Barbell-Facing Burpees

15 Deadlifts (275/185) *If not at Rx, approx  60% of 1RM  *BeachFit will do KB Deadlift

CASHOUT:

#midline

1-3 Giant Sets:

6 Double DB Romainian Deadlifts (Rx Glute Ham Raises)

9 Barbell Rollouts (Rx+Strict Toes to Bar)

15 Banded Good Mornings (Rx+Weighted Hip Extensions)

21 Weighted AbMat Sit-ups

 

 


WORKOUT OF THE DAY, AUGUST 19TH 2019

August 18, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats

Alternating On the Minute x 12 (6 Rounds): 

2 Front Squat
4 Back Squats

*Barbell: 78% of 3 Rep Max Back Squat or 70% of 1 RM Back Squat

BeachFit will do:

Min 1: 6 DB Squats with 2 DBs or 2 KBs in Front Rack

Min 2: 6 DB Alternating Lunges

WOD:

#dirty water (15 min Cap)

For Time: 

100 Double Unders  *Scale to 200 Single Unders

800 Meter Run  (1600 Bike Erg or 60/45 Assault Bike or Ski Erg)

60/45 Calorie Row

or

dirty water Rx+

200 Double Unders

1,000 Meter Run

75/50 Calorie Row

CASHOUT:

#odd objects

Every 3:00 x 3 Sets: 

12/9 Calorie Ski Erg

6 D-Ball Cleans (150/100)

12/9 Calorie Ski Erg

ADDITIONAL OLY WORK:

#squat snatch - touch and go

On the Minute x 5:

5 Touch and Go Squat Snatches

 


WORKOUT OF THE DAY, AUGUST 20TH 2019

August 20, 2019 |

Our Muscles and Mimosas and Re-Grand Opening Event is scheduled for Sat 10/5! Save the date!

 

STRENGTH:

#strictpress

5 Sets of 3 

Take 3-4 Lighter Sets to Build to 1st Working Weight

 

WOD:

#30rock

AMRAP 20
30 Kettlebell Swings (RX 53/35) (RX+70/50)
30 Push Presses (RX 95/65) (RX+115/85)
30/21 Calorie Assault Bike
30 Toes to Bar

 

CASHOUT

#bodyarmor

3 Giant Sets (Not for Time)
50ft Single Arm Overhead Dumbbell Walk (Left)
50ft Single Arm Overhead Dumbbell Walk (Right)
100' Dumbbell Farmers Carry (two dumbbells)
150' Sled Push
Rest 2:00 between sets


WORKOUT OF THE DAY, AUGUST 21ST 2019

August 21, 2019 | LAHAINA CROSSFIT

BODY ARMOR PRIMER:

3 Giant Sets, Not for Score:

:20s Wall Facing Handstand Hold - Video

16 Suitcase Deadlift - Video

12 DB Box Step-Ups - Video

Rest 2:00 between sets.

WOD:

#frank the tank

AMRAP 5: 
Buy-In: 50 Wall Balls (20/14) 

AMRAP in Time Remaining: 
12 Deadlifts (185/135) *Approx 40% of 1RM
12 Barbell Facing Burpees

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 35 Wall Balls (20/14) 

AMRAP in Time Remaining: 
9 Deadlifts (225/155)  *Approx 50%
9 Barbell Facing Burpees

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 20 Wall Balls (20/14) 

AMRAP in Time Remaining: 
6 Deadlifts (275/185) *Approx 60%
6 Barbell Facing Burpees

CASHOUT:

#midline

Accumulate 2 Minutes in an L-Sit on Parallettes *Scale to Hanging L Sit or reduce time.  Also, Hollow body hold

*Every Break: 5 Tempo Barbell Good Mornings (Rx+Tempo Hip Extensions)  Tempo : 5 Seconds Down, Normal Speed Up

 


WORKOUT OF THE DAY, AUGUST 22ND 2019

August 22, 2019 | LAHAINA CROSSFIT

WOD:

#architect

10-8-6-4-2-4-6-8-10 Devil Press (35/20lbs)

After each round:

20 Grasshoppers (Scale to Mountain Climbers

20 Double Unders (Scale to 40 Single Unders)

200m Run

Ex: 10 Devil Press, 20 Grasshoppers, 20 Double Unders, 200m Run

CASHOUT:

#gun walk 

1-2 Rounds

10 Alternating Hammer Curls - Into 100Ft Static DB "Gun" Carry

Then,

75 DB Skull Crushers ( *Pick weight that you fail about 15 Reps with)

 


WORKOUT OF THE DAY, AUGUST 23RD 2019

August 23, 2019 | LAHAINA CROSSFIT

STRENGTH:

#snatch complex

On the 1:00 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

*Click here to see a visual of the Snatch Complex

BeachFit will do:

AMRAP 7

10 Cal Ski Erg

10 Ball Slams

WOD:

#Crazy Stairs

For Time:

10 Rounds of "Chest to Bar Cindy*"

50/35 Calorie Row

30 Power Snatches (115/85) RX+135/95lbs *BeachFit wil do Alternating DB Snatches

*Cindy = 5 Chest to Bar Pullups, 10 Pushups, 15 Air Squats

CASHOUT:

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50' Sled Push  (Same weight all 5 rds, use load you can get done in :30 seconds)

Minute 2: 30 Seconds Max Calorie Row

 

 


WORKOUT OF THE DAY, AUGUST 26TH 2019

August 25, 2019 | LAHAINA CROSSFIT

STRENGTH:

#stamina squats

Alternating On the Minute x 12 (6 Rounds): 

3 Front Squat
6 Back Squats

Barbell: 65% of 1Rep Max Back Squat. Use same weight for both front and back squats

BeachFit will do:

Min 1: 6 DB Squats with 2 DBs or 2 KBs in Front Rack

Min 2: 6 DB Alternating Lunges

WOD:

#sucker punch (12 Min Cap)

21-18-15-12-9:

Kettlebell Swings (53/35)

Thrusters (75/55) Rx+95/65lbs

CASHOUT:

#hspu condition

On the 2:00 x 5 Sets:

50' Single Dumbbell Overhead Walking Lunge - 25ft R/25ft L  (50/35lbs) Rx+70/50lbs

Max Strict Handstand Push-ups in Time Remaining (Scale to Inverted HSPU, Box HSPU or Hand Release Pushups)

 

 


WORKOUT OF THE DAY, AUGUST 27TH 2019

August 26, 2019 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  We will have our 6, 7, 8, and 9am CrossFit classes on Labor Day, Monday September 2nd.  We will have Open Gym from 6-10am as well.  There will be no evening classes. Mahalo! 

STRENGTH:

#midline  (12 min)

3 Rounds, Not For Time:

7-10 Strict Ring Dips (Scale to 14-20 Bench Dips)

:30 Second Hollow Body Hold or L- Sit on Parralletts (Rx+ L-Sit on Rings)

100 Meter Single Arm Farmers Carry  (Athlete choose load)

WOD:

#cementtruck

On the 5:00 x 5 Rounds:

400 Meter Run (Sub 400m Row or 800m Erg Bike)

15/12 Calorie Assault Bike  (Calorie Row 25/18)

15 Toes to Bar (Scale to Hanging knee raise or Deadbugs)

Looking to be done with each round by 4 minutes.  Looking for at least 1 minute of rest. 

CASHOUT:

For Time: 

750 Meter Ski Erg  (Sub 1k Row or 1600 Bike Erg)

21 Kipping Ring Muscle-ups  (Scale to a number you can complete in 4 minutes or less..can also scale to chest to bar pullups or pullups

750 Meter Ski Erg

 


WORKOUT OF THE DAY, AUGUST 28TH 2019

August 28, 2019 | LAHAINA CROSSFIT

SCHEDULE UPDATE:  We will have our 6, 7, 8, and 9am CrossFit classes on Labor Day, Monday September 2nd.  We will have Open Gym from 6-10am as well.  There will be no evening classes. Mahalo! 

STRENGTH:

#deadlift stamina (15 min)

4 Sets:

15 Unbroken Deadlifts @ 50% 1RM

75 Double Unders (Rx+Unbroken Double Unders - you mess up you start over)

WOD:

#halftime (20 min Cap)

30-20-10:

Dumbbell Power Snatches 50/35lbs (Rx+60/40)

Wallballs 20/14lbs  (Rx+30/20)

Directly Into...

10-20-30:

DB Facing Burpees

Calorie Row

OPTIONAL OLY WORK:

#squat snatch stamina

On the Minute x 5:

5 Touch and Go Squat Snatches  *Approx 60% of 1RM

 


WORKOUT OF THE DAY, AUGUST 29TH 2019

August 29, 2019 | LAHAINA CROSSFIT

WOD:

#active recovery

27-24-21-18-15-12-9:

AbMat Sit-ups 

Bike Calories (Can sub Row or Erg Calories)

After Each Set (7 Rounds): 

5 Strict Pull-Ups  (Scale to Ring Rows - 2 seconds up/2 seconds down

10 Push-ups

15 Air Squats

*After you finish each bike, complete 1 round of 5 strict pull-ups, 10 push-ups, and 15 air squats

*To keep it active recovery, move at a fairly light pace throughout

*Choose a strict pull-up and push-up number that you can complete unbroken each set

 


WORKOUT OF THE DAY, AUGUST 30TH 2019

August 29, 2019 | LAHAINA CROSSFIT

STRENGTH:

#clean complex

Every 1:30 x 7 Sets: 

1 Power Clean 

1 Hang Squat Clean 

1 Squat Clean

BeachFit will do:

AMRAP 7 

5 Cal Bike

10 KB Deadlifts

5 Cal Bike

10 KB Swings

WOD:

#Squeaky Clean

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Rx 115/85lbs Rx+135/95lbs

*BeachFit will use DBs 35/20lbs 

CASHOUT:

2-3 Giant Sets:

12 Front Rack Kettlebell Box Step-Ups (24"/20") *6 per leg

:30 Front Rack Kettlebell Hold or Rx+ Heavy D-Ball Hold 

24 Banded Good Mornings

*Athlete choose load. Build in weight if desired.