WORKOUT OF THE DAY, SEPTEMBER 2ND 2019

September 2, 2019 | LAHAINA CROSSFIT

Team LCF representing at the Aloha Games.  

STRENGTH:

Alternating On the Minute x 12 (6 Rounds): 

3 Front Squat

6 Back Squats

Barbell:  Use approx 67% of 1 Rep Max Back Squat

BeachFit will do:

AMRAP 12

200m Row

20 Alternating Lunges

16 Deadbugs

WOD:

#dive bar

For Time: 

800 Meter Run

50 Barbell Thrusters 45/35lbs  (Rx+75/55)  *BeachFit will do single db thruster

800 Meter Run

25 Barbell-Facing Burpees

800 Meter Run

50 Barbell Thrusters 45/35lbs (Rx+75/55)

CASHOUT:

#double under/hspu

9 Rounds:

30 Double-Unders

5 Deficit Kipping HSPU *Scale to HSPU, Inverted HSPU or Hand Release Pushups

 


WORKOUT OF THE DAY, SEPTEMBER 3RD 2019

September 3, 2019 | LAHAINA CROSSFIT

WOD:

#big bird

AMRAP 18:

20 Alternating Dumbbell Snatches (50/35)

20/15 Calorie Bike 

20 Dumbbell Box Step-Ups (24″/20″)  - For the box step-ups, hold the dumbbell however you'd like and alternate legs for a total of 20 reps

20 Pull-ups  (Rx+12 Bar Muscle Ups)

CASHOUT:

1-3 Giant Sets:

5-10 Strict Toes to Bar or (Scale to Weighted Ab Mat Sit Ups)

:15 Second Chin Over Pull-up Bar Hold or (Horizontal Ring Hold)

:30 Second Hollow Hold

:45 Second Overhead Squat Hold  *Build to heaviest load you can do with out breaking

 


WORKOUT OF THE DAY, SEPTEMBER 3RD 2019

September 3, 2019 | LAHAINA CROSSFIT

WOD:

#big bird

AMRAP 18:

20 Alternating Dumbbell Snatches (50/35)

20/15 Calorie Bike 

20 Dumbbell Box Step-Ups (24″/20″)  - For the box step-ups, hold the dumbbell however you'd like and alternate legs for a total of 20 reps

20 Pull-ups  (Rx+12 Bar Muscle Ups)

CASHOUT:

1-3 Giant Sets:

5-10 Strict Toes to Bar or (Scale to Weighted Ab Mat Sit Ups)

:15 Second Chin Over Pull-up Bar Hold or (Horizontal Ring Hold)

:30 Second Hollow Hold

:45 Second Overhead Squat Hold  *Build to heaviest load you can do with out breaking

 


WORKOUT OF THE DAY, SEPTEMBER 4TH 2019

September 4, 2019 | LAHAINA CROSSFIT

We love our job! Meeting amazing athletes and people everyday. Mahalo Alessandra Pichelli and Achim for stopping in on your Maui vacation.

 

STRENGTH:

4 Sets
15 Unbroken Deadlifts @ 53% of 1RM Deadlift

75 Double Unders (RX+ Unbroken DU)

WOD:

#fishoutofwater

For Time

2K Row (Sub 2K Run, 4 Ski Erg)

Directly into...

10 Rounds:

2 Power Cleans (205/145) Approx 75% or 1RM Clean

4 Bar-Facing Burpees

12 Air Squats

Choose a moderately heavy weight for the power cleans - something you could cycle for 8-10+ reps unbroken when fresh

 

 

 


WORKOUT OF THE DAY, SEPTEMBER 5TH 2019

September 4, 2019 | LAHAINA CROSSFIT

WOD:

#recovery

5 Rounds

400m Run

400m Row (.8 on Assault Bike)

15 Russian KB Swings 

10 KB Hammer Curls

10 (Strict) Ring Dips or Bench Dips

:30 Plank (Rd1 Plank, Rd 2 Right, Rd 3 Left, Rd 4 Plank, Rd 5 Right Plank)

 

 


WORKOUT OF THE DAY, SEPTEMBER 6TH 2019

September 6, 2019 | LAHAINA CROSSFIT

STRENGTH: (12 min)

#thruster

Build to heavy 10 Rep Thruster

BeachFit will do:

AMRAP 10

10 Up/Up/Down/Down Plank

10 DB Press (5 R, 5 L)

200m Row

WOD:

#charliehorse

For Time:

10 Wallballs, 15/12 Calorie Assault Bike (Equal Cal Row or Bike Erg)

20 Wallballs, 15/12 Calorie Assault Bike

30 Wallballs, 15/12 Calorie Assault Bike

40 Wallballs, 15/12 Calorie Assault Bike

50 Wallballs, 15/12 Calorie Assault Bike

CASHOUT:

1-3 Rounds:

35 GHD Sit-ups  *Scale to Weighted Ab Mat Sit Ups or Sit Ups)

50' Handstand Walk  *Scale to 25ft or Bearcrawl

100' Dumbbell Front Rack Walking Lunge (50's/35's)

 

 


WORKOUT OF THE DAY, SEPTEMBER 9TH 2019

September 8, 2019 | LAHAINA CROSSFIT

STRENGTH: (12 Min)

#tempo overhead squats 

3 Sets of 1

Sets: 50-55-60%

Tempo: 5 Seconds Down, 2 Seconds Pause

Then into..

#pausing overhead squats

3 Sets of 1

Sets: 65-70-75%

Pause: 2 Seconds in Bottom

**Can scale Strength to Front Squats if Overhead Squats are difficult**

WOD:

#hot mess (14 min)

2 Rounds:

25 Overhead Squats  (95/65lbs) (Rx+115/85lbs) 

35/25 Calorie Assault Bike (Sub Row or Bike Erg same calories)

**Can Scale to Front Squats if Overhead Squats are difficult**

CASHOUT:

#midline

3 Rounds, Not for Time:

15 Hollow Rocks

18 Empty Barbell Good Mornings

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

24 Glute Bridge Raises with feet on bench Rx+Hip Extensions

 

 


WORKOUT OF THE DAY, SEPTEMBER 10TH 2019

September 10, 2019 | LAHAINA CROSSFIT

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. It's coming October 10th, 2019.  Click Here to learn more and get signed up! 

WOD:

#roadtrip

5 Rounds:

15 Kettlebell Swings  53/35lbs (Rx+70/53)

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

40 Double Unders (80 Singles)

CASHOUT:

#gymnastics conditioning

AMRAP 6:

1 Strict Handstand Push-up (Scale to Double DB Strict Press, HSPU w/feet on box, or Hand Release Pushups)

1 Strict Pull-up (Scale Banded Pullups or Ring Row)

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups

 

 


WORKOUT OF THE DAY, SEPTEMBER 11TH 2019

September 10, 2019 | LAHAINA CROSSFIT

“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City

The 2001 meter row represents the year. 

The 4 rounds represents the four planes. 

The 9 Rope Climbs represents the month. 

The 11 Bear Complexes represent the day. 

The 2977 meter row represents the lives lost.

WOD:

#always remembered

Teams of 2:

Buy-In: 2001 Meter Row

4 Rounds:

9 Rope Climbs  (*Scale to 45 Pullups or Ring Rows)

11 Bear Complexes (135/95)  *1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

Cash-Out: 2977 Meter Row

*Can scale to 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press if behind the neck shoulder mobility not good**

*BeachFit/Non Barbell will do:  1 KB Clean + 1 KB Goblet Squat + 1 KB OH Press + 1 KB Goblet Squat + 1 KB OH Press


WORKOUT OF THE DAY, SEPTEMBER 12TH 2019

September 12, 2019 | LAHAINA CROSSFIT

 

 
WOD:
 
#burn
 
4 Rounds
 
20/15 Cal Bike
 
20 Single DB Step back Lunge (50/35) (R=1, L=2)
 
200m Run
 
10 Alternating Single Arm Devil Press (53/35lbs) - R=1, L=2
 
CASHOUT:
 
#arnold
 
1-2 Rounds
 
10-15 Barbell Curls
10-15 DB Skull Crushers
10-15 DB Shrugs
 
1-2 Rounds
 
50 Banded Hammer Curls
50 Banded Tri push downs

WORKOUT OF THE DAY, SEPTEMBER 13TH 2019

September 12, 2019 |

Our Muscles and Mimosas event is back!!! Join us Sat 10/5! Come and celebrate the new box, get in a great partner WOD, enjoy fresh omelettes made to order from our very own Chef Rob of RJGourmet! Complimentary Mimosas will be available as well!! All proceeds from this event will be donated to Make A Wish Hawaii!

WOD:
 
#tummytime
 
15-12-9-12-15
 
Toes to Bar
Deadlifts (225/155)
Bar Facing Burpees
 
CASHOUT:
 
2-4 Rounds
 
21 Banded Good Mornings
 
25-50ft Handstand Wall (scale to bear crawl or around the worlds)

 


WORKOUT OF THE DAY, SEPTEMBER 14TH 2019

September 14, 2019 | LAHAINA CROSSFIT

WOD:

#balllin

For time.   Teams of 2. Share Reps as desired.  1 Working and 1 Resting. 

Buy In:

250 Double Unders

Then..

50-40-30-20-10

Wall Balls (20/14lbs)

Hang Power Snatch (75/55lbs)

Assault Bike (Cal)


WORKOUT OF THE DAY, SEPTEMBER 16TH 2019

September 15, 2019 | LAHAINA CROSSFIT

STRENGTH (CAPACITY BUILDER):

In a 1:30 Window:

9 Power Cleans (115/85) Rx+135/95
9 Front Squats 
9 Push Jerks 
Time Remaining: Max Chest to Bar Pullups/Pullups/ Ring Rows Rx+Max Ring Muscle-ups 

Rest :30 Seconds 

In a 1:30 Window:
7 Power Cleans (135/95) Rx+155/105
7 Front Squats
7 Push Jerks 
Time Remaining: Max Chest to Bar Pullups/Pullups/ Ring Rows Rx+Max Ring Muscle-ups  

Rest :30 Seconds 

In a 1:30 Window:
5 Power Cleans (155/105) Rx+185/135
5 Front Squats 
5 Push Jerks 
Time Remaining: Max Chest to Bar Pullups/Pullups/ Ring Rows Rx+Max Ring Muscle-ups  

Rest :30 Seconds 

In a 1:30 Window:
3 Power Cleans (185/135) Rx+205/145
3 Front Squats 
3 Push Jerks 

Time Remaining: Max Chest to Bar Pullups/Pullups/ Ring Rows Rx+Max Ring Muscle-ups 

BeachFit will do:

In a 1:30 Window:

9 KB Deadlifts

9 KB Swings

9 KB Front Squats

In Remaining Time, Max Ring Rows. Rest 30 Seconds. Repeat 3 More times

WOD:

#mastersplinter

3 Rounds:

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

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)

CASHOUT:

#midline

Accumulate 75 Hollow Rocks


WORKOUT OF THE DAY, SEPTEMBER 17TH 2019

September 16, 2019 | LAHAINA CROSSFIT

WOD:

#fullercircle

For Time: 

50/35 Calorie Assault Bike (Sub 800 Run)

125 Double Unders

2k Row 

125 Double Unders

50/35 Calorie Assault Bike

STRENGTH:

#gymnastics conditioning

In a 5 Minute Window:

20 Strict Handstand Push-ups (Scale to DB Strict Press or Inverted Handstand Pushups on Box or  Hand Release Pushups)

30 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups or scaled option

CASHOUT:

#body armor

1-3 Rounds:

25 GHD Sit-ups (Scale to Weighted Ab Mat Sit ups)

10 Dumbbell Bent Over Rows (Each Side)

Rx+ CASHOUT:

1-3 Rounds, Not for Time:

7 D-Ball Cleans (150/100)

50' Handstand Walk

100' DBall Shoulder Carry

 


WORKOUT OF THE DAY, SEPTEMBER 18TH 2019

September 18, 2019 | LAHAINA CROSSFIT

WOD:

#lindalike

10-1 DB Floor Press Side (50/35lbs) Rx+Bench Press 

20-18-16-14-12-10-8-6-4-2 DB Goblet Squat (50/35lbs)

After each round, complete:

15 Russian KB Swings (70/50lbs)

Ex: 10 DB Floor Press R, 10 DB Floor Press L, 20 DB Goblet Squats, 15 Russian KB Swings

CASHOUT:

#capacitybuilder

3 Rounds:

3 Minute Window: 

15/10 Cal Row (Rx+21/15)

10 Chest to Bar Pullups  (Rx+15 Chest to Bar Pull-Ups)

Max Wallballs (20/14)

Rest :30 Sec after each round

*Ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible

*Choose a Pullup variation that allows you to go unbroken each time

 


WORKOUT OF THE DAY, SEPTEMBER 19H 2019

September 19, 2019 | LAHAINA CROSSFIT

WOD:

#recovery sweat

EMOM 28

Min 1: 12/10 Cal Bike

Min 2: 10 DB Hang Clean and Jerk (5 Right/5 Left) 50/35lbs  *Scale to 8 Total. 

Min 3: 12 Burpees

Min 4: 12/10 Cal Row

Min 5: :40 Plank

Min 6: 50 Double Unders (Scale to 100 Singles)

Min 7: Rest 

*Scale accordingly today, as this is meant to be a recovery day, so sweat and have "fun"!


WORKOUT OF THE DAY, SEPTEMBER 20TH 2019

September 20, 2019 | LAHAINA CROSSFIT

STRENGTH:

#handstand pushup stamina (12 min)

4 Supersets:

15 Weighted AbMat Sit-Ups  (*Anchor feet if desired.  Keep DB/Weight across chest)

Max Strict Handstand Push-ups  (Scale to Inverted Pushups with feet on box, Strict DB Press or Hand Release Pushups)

Rest 1:30 Between Sets

WOD:

#air conditioning

On the 5:00 x 4 Rounds:

20 Double Dumbbell Deadlifts (70's/50's)  *Can also use KB's if needed

20 Wallballs (20/14lbs)

20/15 Calorie Row (Sub 15/10 on Assault Bike)

Looking to get approx 1:30-2min Rest each round.  Scale Reps accordingly. 

CASHOUT:

#snatch

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Sets: 50-55-60-60-60% 1RM Snatch

 

WORKOUT OF THE DAY, SEPTEMBER 21ST 2019

September 21, 2019 | LAHAINA CROSSFIT

WOD:

#mighty ducks

Teams of 3.  

60 Clean and Jerks (155/105lbs)  Scale weight as needed or BeachFit Option is Plate Ground to Overhead. 

400m Run Together

10 Rope Climbs (Scale to 50 Pullups)

400m Run Together

100 Lateral Bar Burpees

400m Run Together

10 Rope Climbs

400m Run Together

60 Clean and Jerks (155/105lbs)


WORKOUT OF THE DAY, SEPTEMBER 23RD 2019

September 22, 2019 | LAHAINA CROSSFIT

STRENGTH:

#power snatch complex

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Set 1: 60%
Set 2: 65%
Sets 3-5: Continue to build

Alternate Clean Complex:

On the 2:00 x 5 Sets:

1 Hang Power Clean

2 Power Cleans

3 Front Squats

WOD:

#bartender

5 Rounds:

12 Deadlifts (115/75lbs) Rx+135/95lbs

9 Overhead Squats

6 Hang Power Snatches

Non Snatch version of #bartender:

5 Rounds:

12 Deadlifts

9 Front Squats

6 Hang Squat Cleans

BeachFit will do:

AMRAP 20

12 KB Deadlifts

9 KB Russian Swings

6 KB Goblet Squats

15/12 Cal Bike

CASHOUT:

#capacity builder

5 Sets, Not for Time:

75 Unbroken Double Unders

40% Unbroken Ring Muscle-ups  (Scale down to chest to bar pullups, pullups or ring rows. 



WORKOUT OF THE DAY, SEPTEMBER 24TH 2019

September 24, 2019 | LAHAINA CROSSFIT

WOD:

#pineapple express 

For Time (12 Minute Cap): 

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups (Scale to Handstand Pushups on box or Strict DB Press (Sets of 10ish)

At the 15:00....

#pineapple express 2

For Time (12 Minute Cap): 

35 GHD Sit-ups  (Scale to 21 Toes to Bar or DB Across Chest Ab Mat Sit Up)

100' Handstand Walk  (Scale to Bear Crawl)

25 GHD Sit-ups (Scale to 15 Toes to Bar)

75' Handstand Walk

15 GHD Sit-ups (Scale to 9 Toes to Bar)

50' Handstand Walk

At the 35:00...

#pineapple express 3

3 Rounds For Time: 

400 Meter Run (Scale to 500m Row, 800m Bike Erg, 28/20 Cal Assault Bike)

21 Lateral Bar Burpees


WORKOUT OF THE DAY, SEPTEMBER 25TH 2019

September 25, 2019 | LAHAINA CROSSFIT

STRENGTH:

#front squats

On the 2:00 x 5 Sets:

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%

BeachFit will do:

On the 2:00 x 5 Sets:

10 KB Goblet Squats + :20 Plank

WOD:

#workaholic

3 Rounds:

30/20 Calorie Row  (Assault Bike 21/15)
15 Chest to Bar Pull-ups (Scale to Pullups or Ring Rows

Directly Into...

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

CASHOUT:

1-3 Sets

3 Giant Sets:
100' Single Dumbbell Overhead Walking Lunge (50ft with Right, 50ft with Left)
25 Barbell Good Mornings (Rx+Hip Extensions)
12 Single Dumbbell Box Step-ups (24/20)

 


WORKOUT OF THE DAY, SEPTEMBER 26TH 2019

September 26, 2019 | LAHAINA CROSSFIT

WOD:

#muscle recovery

AMRAP 25

15 Kettlebell Swings (70/53lbs) 

30 AbMat Sit-ups 

600 Meter Run (Sub 750m Row, 1200 Bike Erg, 40/28 Cal Assault)

*Todays goal of this active recovery piece is to get warm and sweaty in a longer time domain

**Feel free to switch cardio piece each round

CASHOUT:

#gunshow

1-3 Rounds

10-15 DB Skull Crushers

10 Alternating DB Curls

25 Banded Tri Pushdowns

 


WORKOUT OF THE DAY, SEPTMBER 27TH 2019

September 26, 2019 | LAHAINA CROSSFIT

WOD:

#gut feeling

AMRAP 16:

12 Hang Power Cleans 135/95lbs (Rx+155/105)

12 Burpee Box Jump Overs  (24/20)

12 Push Jerks 135/95lb (Rx+155/105)

12 Bar Muscle-ups (Scale to 12 Chest to Bar Pullups + 12 Bench Dips)

*Looking to complete 3+ rounds, or a round at least every ~5:20

CASHOUT:

#capacity builder

3 Sets For Time

20/15 Calorie Assault Bike

15 Deadlifts (225/155)  *Scale to Double KB Deadlifts or Single KB

15 Toes to Bar  *Scale to Hanging Knee Raises or Deadbugs

Rest 2 Minutes Between Sets.

 
 

WORKOUTOF THE DAY, OCTOBER 1ST 2019

October 1, 2019 | LAHAINA CROSSFIT

STRENGTH:

#power clean

On the 1:30 x 6 Sets:

1 Clean Pull (Video: Click Here)

1 Power Clean

1 Low-Hang Power Clean (Video: Click Here)

Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Compex

BeachFit will do:

WOD:

#Ecod

3 x AMRAP 4: 

15 Burpee Box Jump Overs (24"/20")

21 Power Cleans  *BeachFit will do KB Swings or DB Power Cleans

27/21 Calorie Row

Rest 4 Minutes Between 

Round 1: 135/95lbs (Rx+155/105)
Round 2: 115/85lbs (Rx+135/95)
Round 3: 95/65lbs (Rx+115/85)

CASHOUT:

#midline

1-3 Rounds

750m Ski Erg

100' Sandbag Walk (150/100)