WORKOUT OF THE DAY, FEBRUARY 3RD 2020

February 2, 2020 | LAHAINA CROSSFIT

STRENGTH:

#back squat

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

*These numbers are based off of your 5 Rep Max Back Squat.  *If don't know 5 Rep Max, use 90% of your 1 Rep Max. 

BeachFit will do:

AMRAP 15

15 Mountain Climbers (R/L=1)

10/8 Cal Ski

5 Alternating Lunges/leg (Add weight if desired)

WOD:

#deadspace

On the 5:00 x 5 Rounds:

7 Power Snatches (115/85) Rx+135/95lbs  *BeachFit will do DB Power Snatch

15/12 Calorie Assault Bike, Row or Erg Bike  (Scale to 12/10 Cal)

7 Overhead Squats (115/85)  Rx+135/95lbs  *BeachFit will do DB Goblet Squat

200m Run

**Rounds will be capped at 4 minutes to allow at least 1 min rest**

 


WORKOUT OF THE DAY, FEBRUARY 4TH 2020

February 3, 2020 | LAHAINA CROSSFIT

WOD:

3 parts today starting with Part 1 at 0:00, Part 2 at 7:00 and Part 3 at the 10:00

For Time:  (On the 0:00)

50 Strict Handstand Push-ups

*5 Minute Time Cap*  (If done early..you get more rest until the 7 min mark)

Scale to Double Dumbbell Strict Press (35/20), feet on box inverted pushups or Inverted Pushups on ground

At the 7:00

1 Max Set of Strict Chest to Bar Pullups

*Scale to Strict Chin over Bar Pullups or Banded Chest to Bar or Ring Rows with 2 Second hold at top) 

At the 10:00

#bubbles (12 min Cap)

For Time:

1 Burpee Box Jump Over* (24/20) Rx+30/24  

25 Double Unders (50 Single Unders or 4/3 Ski Erg) 

2 Burpee Box Jump Overs

25 Double Unders

3 Burpee Box Jump Overs

25 Double Unders
...
Continue Up To:

10 Burpee Box Jump Overs

25 Double Unders

*Can Sub Bar Facing Burpee instead of Burpee Box Jump Over if desired

CASHOUT:

#row conditioning

3 Rounds: 
35/24 Calorie Row 

Rest 1:30 Between Rounds

3 Rounds: 
25/18 Calorie Row

Rest 1:30 Between Rounds

3 Rounds: 
15/12 Calorie Row

Rest 1:30 Between Rounds

 

 

 

WORKOUT OF THE DAY, FEBRARY 5TH 2019

February 4, 2020 | LAHAINA CROSSFIT

STRENGTH:

#beastbuilder

AMRAP 3 minutes

rest 3 minutes

AMRAP 3 minutes  

3 "Macho Man" Complexes (115/85)

3 "Macho Man" Complexes (135/95)

3 "Macho Man" Complexes (155/105)

3 "Macho Man" Complexes (185/125)

3 "Macho Man" Complexes (205/145)

Max "Macho Man" Complexes (225/155)

In this "Beast Builder Benchmark", we'll work through rounds of CompTrain's "Macho Man" complex

1 Round of "Macho Man" is: 

3 Power Cleans 
3 Front Squats 
3 Push Jerks

 

BeachFit will do: 3 DB Power Cleans, 3 DB Front Squats, 3 DB Push Jerks (50/35lbs)

The format of this piece is: 3 Minutes On - 3 Minutes Off - 3 Minutes On

You'll work as far as you can in the first three minutes, noting where you left off

After the rest period, you'll pick up exactly where you left off and see how far you can get in the final three minutes of work 

For Example: If you finished the 2nd round of "Macho Man" at the (185/135) barbell in the first three minutes, you'll pick up with the start of the 3rd round of "Macho Man" at that weight when work resumes

You can even pick up in the middle of a round, it doesn't have to be a fully completed round

"Macho Man" sets do not have to be completed unbroken

You can change weights as you go or have multiple barbells set-up beforehand -- whatever is most convenient

WOD:

#armandhammer

For Time:

Buy-In: 15 Clusters (135/95) Rx+165/115lbs  

(Click Here to see a demo video-choose load that allows for quick singles)

3 Rounds:

21/15 Calorie Bike, Row, Erg (s)
15 Chest to Bar Pull-ups (Scale to Pullups, Jumping Pullups or Ring Rows)

Cash-Out: 15 Clusters (135/95)  

CASHOUT:

#midline

1-3 Giant Sets:

7 Renegade Rows
Max Effort Ring L-Sit   *Demo Ring L-Sit (Scale to Hollow Body Hold)

*1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row

Demo Renegade Row

*Choose dumbbell weights for the Renegade Rows that are challenging, but that allow for the 7 reps to be completed without stopping


WORKOUT OF THE DAY, FEBRURY 6TH 2020

February 5, 2020 | LAHAINA CROSSFIT

WOD:

#theonewiththereverselungewallballs

4 Rounds

30 Ab Mat Sit Ups

20/15 Cal Row  or 15/10 Cal Bike

10 Reverse Lunge Wall Balls (20/14lbs)  *Start on 45lb plate and step back

*After each round complete - 3 down and back Farmer Carry (53/35lbs) *30ft down/30ft back

CASHOUT:

1-3 Sets 

10 DB Bench Press

Max Set Pushups 

10 (each arm) Alternating DB Hammer Curls


WORKOUT OF THE DAY, FEBRUARY 7TH 2020

February 6, 2020 | LAHAINA CROSSFIT

STRENGTH:

#front squats (14 min for both Front Squat parts)

On the Minute x 7: 

2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat 

Sets 3-4: 55% 1RM Front Squat 

Sets 5-7: 60% 1RM Front Squat

The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively

Choose a box height that is just below parallel (you can also stack plates)

You will not rock back onto the box like a traditional Box Back Squat 

Click Here for a demo video of the Box Front Squat

THEN.....

5 Sets:

1 "One and One Quarter" Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

The "one and one quarter front squat" is designed to strengthen the bottom most part of the squat

In the "one and one quarter squat", you'll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension 

Click Here to see a demo video of this complex

BeachFit will do:

AMRAP 12

5 DB Front Squats

10 Cal Erg Bike

:20 sec Plank

WOD:

#manonfire

For Time: 

5 Rounds of "Nate"

100 Double Unders (150 Single Unders or 10/8 Ski)

4 Rounds of "Nate"

100 Double Unders

3 Rounds of "Nate" 

100 Double Unders

2 Rounds of "Nate"

100 Double Unders

1 Round of "Nate"

1 Round of "Nate":

2 Ring Muscle-ups

4 Strict Handstand Push-ups 

8 American Kettlebell Swings (70/53)

Scale "Nate" to:

2 Strict Chest To Bar

4 Kipping HSPU, Inverted Handstand Pushups, Feet on Box Video or Strict DB Press (35/20lbs)

8 Russian KB Swings (53/35lbs)

 

 

 


WORKOUT OF THE DAY, FEBRUARY 10TH 2020

February 9, 2020 | LAHAINA CROSSFIT

STRENGTH:

#backsquat (15min)

Set #1 (On the 0:00) - 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) - 5 Reps @ 90%
Set #4 (On the 6:00) - 3 Reps @ 95%

Set #5 (On the 8:00) - 1 Rep @ 100%
Set #6 (On the 9:00) - 1 Rep @ 102%
Set #7 (On the 10:00) - 1 Rep @ 104%
Set #8 (On the 11:00) - 1 Rep @ 104%
Set #9 (On the 12:00) - 1 Rep @ 104%
Set #10 (On the 13:00) - 1 Rep @ 104%
Set #11 (On the 14:00) - 1 Rep @ 104%

Percentages Based On 5RM Back Squat

Then...

#hang squat clean

On the 1:30 x 6 Sets:

Clean Pull
Hang Clean Pull
Hang Squat Clean

Complex Demo: Video

Set 1: 50%
Set 2: 53%
Set 3: 56%
Sets 4-6: 60%

Percentages based off your 1RM Hang Squat Clean

BeachFit will do the following below during Squats and Clean Complex:

AMRAP 20

7/5 Cal Bike

10 DB at Hang Alternating Lunges (35/20lbs)

15 Ab Mat Sit Ups

WOD:

#underrated

AMRAP 9:

30 Double Unders  (45 Singles or 4/2 Ski Erg)

1 Hang Squat Clean (135/95) (Scale to 115/75 or 95/65lbs)*

30 Double Unders

2 Hang Squat Cleans (135/95) 

30 Double Unders

3 Hang Squat Cleans (135/95) 
...
Climb By 1 Rep Each Round

*BeachFit will do Hang DB Squat Cleans (35/20lbs)

 


WORKOUT OF THE DAY, FEBRUARY 11TH 2019

February 10, 2020 | LAHAINA CROSSFIT

WOD:

#swole cycle (16 min)

8 Rounds: 

20 Seconds On 
10 Seconds Off

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

**Choose strict chest to bar pull-up and strict deficit handstand push-up variations that allows you to complete at least 3-5 reps during each of the the 20 second windows

-------------------
Strict Chest to Bar Pull-ups (Scale to Strict Pullups, Banded Chest to Bar, Ring Rows or Barbell Pullup)

Asasult Bike Calories (Can sub Erg Bike or Row if needed)

Strict Handstand Push-ups (Rx+Deficit)  (Scale to Strict DB Press 35/20)

Assault Bike Calories

CASHOUT:

#row conditioning

3 x 40/27 Calorie Row (Can sub Erg Bike 
Rest 1:30 Between 

3 x 30/21 Calorie Row
Rest 1:30 Between 

3 x 18/15 Calorie Row
Rest 1:30 Between

ODD OBJECT CASHOUT:

1-2 Rounds

50ft Single Dumbbell Bear Crawl Push: Video

50ft Single Arm DB Farmer Carry Down R

50ft Single Arm DB Farmer Carry Down L

 

 

 


WORKOUT OF THE DAY, FEBRUAR 12TH 2020

February 11, 2020 | LAHAINA CROSSFIT

WOD:

#venti

AMRAP 20:

20 Wallballs (20/14)

20 Alternating Single Arm Power Snatches (50/35)

20 Box Jumps (24"/20")

20 Single Arm Dumbbell Push Presses (50/35) *Alternate arm every 5 Reps

20/15 Calorie Row

CASHOUT:

3-5 Sets, Not For Time:

10-15 Weighted AbMat Sit-ups Video or Strict Toes to Bar (Rx+GHD Sit Ups)

50' Front Rack Double Kettlebell Carry: Video

OPTIONAL OLY :

#beastbuilder (Beast Builder Demo: Video)

On the 2:00 x 5 Sets:

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy

 


WORKOUT OF THE DAY, FEBRUARY 13TH 2019

February 12, 2020 | LAHAINA CROSSFIT

WOD:

AMRAP 22

#recoveryfun

15 Cal ANY Machine (Row, Assault Bike, Erg Bike, Ski Erg)

20 DB Bench Press (10 Right, then 10 Left) *Can be done from floor or on Bench

25 Russian KB Swings (70/53lbs) 

:30 Plank (Rx+ w/Band or on Rings)

CASHOUT:

#armcandy

2-4 Rounds

10 Alternating DB Curls

30 Banded Pressdowns

 

 

 


WORKOUT OF THE DAY, FEBRUARY 14TH 2020

February 13, 2020 | LAHAINA CROSSFIT

We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes...you know...the one that everyone always wants to use, but there are only 2....our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It's a win win for everyone! These are on sale NOW at the box. You can even gift your raffle ticket if you choose. 

STRENGTH:

#frontsquats (11min)

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

BeachFit will do:

AMRAP 8

5 KB Goblet Squats

7/5 Cal Ski

10 V-Ups (or Alt Dead Bugs)

WOD:

#fran (12 Min Cap)

21-15-9:

Thrusters (95/65)  (BeachFit will do DB Thrusters)

Pull-ups

OR

#complexfran

For Time: 

6 Bar Muscle-ups 

9 Chest to Bar Pull-ups 

12 Pull-ups

21 Thrusters (115/85) Rx+135/95lbs

6 Bar Muscle-ups 

9 Chest to Bar Pull-ups 

12 Pull-ups

15 Thrusters (115/85)

6 Bar Muscle-ups 

9 Chest to Bar Pull-ups 

12 Pull-ups

9 Thrusters (115/85)

CASHOUT:

#odd object fun

On the 0:00

For Time: 

30 TTB (Scale to Ab Mat Sit Ups)

21/15 Calorie Assault Bike (or Row)

9 Sandbag Cleans (150/100) (Scale to DB Power Cleans)

*7 Minute Time Cap

On the 8:00

For Time: 

15 Kipping Deficit Handstand Push-ups (4.5"/3") (Scale to HSPU or Strict DB Press)

21/15 Calorie Assault Bike (or Row)

100' Sandbag Carry (Scale to Heavy Farmer Carry)

 

 

 

 

 


WORKOUT OF THE DAY, FEBRUARY17TH 2020

February 16, 2020 | LAHAINA CROSSFIT

TICKETS ON SALE NOW AT BOX!!!!!

We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes...you know...the one that everyone always wants to use, but there are only 2....our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It's a win win for everyone! You can even gift your raffle ticket if you choose. 

STRENGTH:

#backsquats

Set #1 (On the 0:00) - 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) - 5 Reps @ 91%
Set #4 (On the 6:00) - 3 Reps @ 96%
Set #5 (On the 8:00) - 1 Rep @ 100%
Set #6 (On the 9:00) - 1 Rep @ 102%
Set #7 (On the 10:00) - 1 Rep @ 105-106%
Set #8 (On the 11:00) - 1 Rep @ 105-106%
Set #9 (On the 12:00) - 1 Rep @ 105-106%
Set #10 (On the 13:00) - 1 Rep @ 105-106%
Set #11 (On the 14:00) - 1 Rep @ 105-106%

* Sets 1-4 completed "On the 2:00"

* Sets 5-11 completed "On the 1:00"

* Percentages Based on 5RM Back Squat

BeachFit will do:

AMRAP 15

15 Mountain Climbers (R/L=1)

10/8 Cal Ski

5 Alternating Lunges/leg (Add weight if desired)

WOD:

#footlocker

5 Rounds:

9 Toes to Bar (Scale to hanging knee raise to chest or waist; ab mat)

15 Wallballs (20/14)

Directly Into...

5 Rounds:

9 Power Snatches (75/55) Rx+15 Reps   *BeachFit will do DB Snatch

15 Overhead Squats (75/55)   *BeachFit will do DB Goblet Squat

CASHOUT:

#midline

1-3 Giant Sets:

7 Contralateral Kettlebell Reverse Lunge - Demo Click Here (Left Side)

:20 Single Arm Kettlebell Overhead Split Stance Hold - Demo Click Here (Left Side) 

7 Contralateral Kettlebell Reverse Lunge (Right Side )

:20 Single Arm Kettlebell Overhead Split Stance Hold (Right Side)


WORKOUT OF THE DAY, FEBRUARY 18TH 2020

February 17, 2020 | LAHAINA CROSSFIT

TICKETS ON SALE NOW AT BOX through the end of February!!!!

We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes...you know...the one that everyone always wants to use, but there are only 2....our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It's a win win for everyone! You can even gift your raffle ticket if you choose. 

STRENGTH:

#stricthandstandpushups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups (Scale to Kipping)

*Choose a variation that allows you to complete at least 5 reps per set such as:

Feet on Box or Bench (Reduces Weight Being Pressed) Video or Double Dumbbell Strict Press

*You can expect to have about a minute of rest between each set of strict handstand push-ups

WOD:

#theundertaker

AMRAP 13:

Buy-In: 60/45 Cal Assault Bike, 1000m Row or 2,000 Meter Erg Bike (5 min cap)

Directly Into...

5 Deadlifts (245/165) *Scale to approx 55% of 1Rep Max Deadlift

15 AbMat Sit-ups

25 Double Unders (Scale to 40 Singles or 5/3 Ski Erg)

CASHOUT:

#aerobiccapacity

2,000 Meter Tempo Row (10 min cap)

0-200: 2k Pace + :20
201-400: 2k Pace + :10
401-600: 2k Pace
601-800: 2k Pace + :10
801-1000: 2k Pace + :20
1001-1200: 2k Pace + :10
1201-1400: 2k Pace
1401-1600: 2k Pace + :10
1601-1800: 2k Pace + :20
1801-2000: Recovery

We’ll work three different gears in this 2,000 meter tempo row, switching speeds every 200 meters

These gears are based off your pace per 500 from your most recent 2,000 meter row for time 

For Example:

If your most recent 2k Row Time Trial finish is 8:00, your pace per 500 would be 2:00

Therefore, your three gears would be: 

  • 2k Pace + :20 = 2:20 
  • 2k Pace + :10 = 2:10 
  • 2k Pace = 2:00

Click Here to see a chart where you can calculate your 2k Row pace per 500.

If you don't know your time either do a 2k time trial or treat this as a 2k row reovery..

 


WORKOUT OF THE DAY, FEBRUARY 19TH 2020

February 18, 2020 | LAHAINA CROSSFIT

STRENGTH:

#beastbuilder

On the Minute x 7: 

Thrusters

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

Within each minute, you’ll complete one single unbroken set at the listed weight

Once the bar hits the ground, you’ll rest until the next minute begins

In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each

You can use 3 different barbells or change out weights during your rest

Choose your weights based on the following recommendations: 

1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh 

2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh 

3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh

*BeachFit will do either a single or double db thruster going up in weight as prescribed each minute

WOD:

#longhaul (25 min Cap)

2 Rounds For Time:

20 Push Presses (115/85) Rx+155/105lbs  *Scale to load could do for 25+ Reps if had to   **BeachFit will do DB Push Press

30 Single Dumbbell Box Step-ups (50/35lbs)  Rx+70/50lbs

40 Burpees  Rx+12" reach

50/35 Calorie Row (Assault Bike 35/24) 

CASHOUT:

#midline

2 Rounds

30 Second Side Plank (:15 R/:15 L)
Rest 15 Seconds 
30 Seconds Weighted Superman Hold Video
Rest 15 Seconds 
30 Seconds Medicine Ball Lateral Climbs Video

Rest as needed

 

 

 


WORKOUT OF THE DAY, FEBRUARY 20TH 2020

February 19, 2020 | LAHAINA CROSSFIT

TICKETS ON SALE NOW AT BOX through the end of February!!!!

We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes...you know...the one that everyone always wants to use, but there are only 2....our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It's a win win for everyone! You can even gift your raffle ticket if you choose. 

WOD:

#sweatshop

EMOM 20

Min 1: 1 Round of Cindy (5 Pullups (rx+strict) + 10 Pushups + 15 Air Squats  *Scale to 3 Pullups +5 Pushups + 9 Air Squats)

Min 2: 15/12 Row 

Min 3: 10 DB Hang/Clean and Jerk (5R/5L) + Hollow Body hold until :40

Min 4: 12/10 Cal Bike

CASHOUT:

#bandburner

2-5 Sets

20 Banded Tri Push Down

20 Banded Bi Curl

20 Banded Face Pulls

20 Banded Upright Rows 

 

 


WORKOUT OF THE DAY, FEBRUARY 21ST 2020

February 20, 2020 | LAHAINA CROSSFIT

STRENGTH:

#frontsquats (12 min)

(Ideally) On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%

BeachFit will do:

AMRAP 9

7/5 Cal Ski

7 KB Plyo Squat

10 V-Ups (or Alt Dead Bugs)

WOD:

#wisemen

AMRAP 3: 
Max Rounds of Macho Man (135/95)  Scale to 115/75

Rest 3 Minutes 

AMRAP 3: 
Max Rounds of Macho Man (155/105)  Scale to 135/95

Rest 3 Minutes 

AMRAP 3: 
Max Rounds of Macho Man (185/135)  Scale to 155/105

1 “Macho Man” complex is: 

3 Power Cleans 
3 Front Squats 
3 Push Jerks

The weights will slightly increase with each round

Let’s choose our barbell weights based off the following recommendations: 

1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds) 

2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds) 

3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

**BeachFit will do Double DB Power Cleans, Double DB Front Squats, and  Double DB Push Jerk

CASHOUT:

#bodyarmor

1-3 Giant Sets:

8 Banded Stiff-Legged Deadlifts Video

1 minute of Flutter Kicks Video

24 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups) Video

 

 


WORKOUT OF THE DAY, FEBRUARY 24TH 2020

February 23, 2020 | LAHAINA CROSSFIT

TICKETS ON SALE NOW AT BOX through the end of February!!!!

We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes...you know...the one that everyone always wants to use, but there are only 2....our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It's a win win for everyone! You can even gift your raffle ticket if you choose. 

STRENGTH:

#backsquats (15 min)

Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%

BeachFit will do:

AMRAP 15

10 Medicine Ball Lateral Climbs Video

10/8 Cal Ski

5 Goblet Squats

WOD:

#blackandtan (22 min Cap)

3 Rounds:

9 Toes to Bar (Scale to Hanging Knee Raise)

7 Lateral Barbell Burpees 

5 Hang Squat Cleans 135/95 (155/105)  *Can scale to Front Squats if needed

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

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans 155/105  (185/135)

30/21 Calorie Row  (21/15 Cal Bike)

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans 185/115  (225/155)  

*The first barbell is intended to be a moderate weight that you could complete unbroken each round

*The second and third barbell are intended to be on the heavier side, but weights that you complete in 1-2 sets within the workout

*BeachFit will do DB Hang Squat Clean

CASHOUT:

#midline

3 Giant Sets:

12 Alternating KB Z-Presses  (8/Side)   Video

12 Ketllebell Lunges  (6/Side)

32 Banded Face Pulls Video 

 

 


WORKOUT OF THE DAY, FEBRUARY 25TH 2020

February 25, 2020 | LAHAINA CROSSFIT

STRENGTH:

#handstandpushups

On the 1:30 x 5 Sets

1 Set of Strict Handstand Push-ups  (Scale to inverted hspu from box or ground, strict db press, or kipping hspu)

*This Strict Handstand Push-up piece is a repeat from last week

*The goal of today is to best lest week's effort

*As a reminder, let's pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds 

*For Example: It might be you goal to hold 5 sets of 9 across the board

WOD:

#black rose

On the 4:00 x 5 Rounds:

50 Double Unders  (Scale to 75 Singles or 6/4 Cal Ski)

10 Chest to Bar Pullups or Regular Pullups, or 5 Bar Muscle Ups or 2 Rope Climbs (15')

5 Power Snatches  -  Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

*These reps do not need to be completed touch and go

*BeachFit will do 10 Alternating DB Power Snatches instead of Barbell Power Snatches

CASHOUT:

#bike conditioning

2-4 Rounds, Not for Score:

4 Minute Bike

1 Minute Rest

 

 


WORKOUT OF THE DAY, FEBRUARY 26TH 2020

February 25, 2020 | LAHAINA CROSSFIT

TICKETS ON SALE NOW AT BOX through the end of February!!!!

We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes...you know...the one that everyone always wants to use, but there are only 2....our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It's a win win for everyone! You can even gift your raffle ticket if you choose. 

STRENGTH:

#beastbuilder

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk

Start your first set between 40-50% of your 1RM Push Jerk

The goal here is to gradually increase loading as the overhead repetitions decrease

With rest built in, we recommend pushing for unbroken sets of Push Jerks 

*BeachFit will do Double DB Deadlift and DB Push Jerks increasing weight per round as desired

WOD:

#biltmore (22 min Cap)

3 Rounds:

50/35 Calorie Assault Bike, Row, Ski or Erg Bike

35 Box Jump Overs (24"/20")

20 Double Dumbbell Power Cleans* (50's/35's)  Rx+70/50s  

(*Can also sub Power Cleans (155/105lbs)

CASHOUT:

#midline

3 Giant Sets:

10 Dumbbell Side Plank Rotations R, then 10 L : Video

16 L-Sit Flutter Kicks on Parallettes R/L=1:  Video *Scale to 1 Minute of Flutter Kicks on ground

32 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups)

OPTIONAL (AFTER CLASS/OPEN GYM):

#oddobjectconditioning

2-5 Rounds, Not for Time:

50' Sandbag Carry (150/100)

5 Sandbag Squats (150/100)

50' Handstand Walk (*Scale to 25ft or Bear Crawl)

 

 


WORKOUT OF THE DAY, FEBRUARY 27TH 2020

February 26, 2020 |

Be sure to wish Coach Tom a Happy Birthday today!

WOD:

#moscowmule

On the 4:00 x 6 Rounds:

20 Russian Kettlebell Swings (50/35) (RX+70/50)

50' Walking Lunge

200m Run

 

CASHOUT:

10-1

Bench Press (Tom's Favorite) *can sub DB floor press or pushups

:30 D-Ball Hold after Even Rounds  (Sub Front Rack Double KB Hold)

 


WORKOUT OF THE DAY, FEBRUARY 28TH 2020

February 27, 2020 | LAHAINA CROSSFIT

STRENGTH:

#frontsquats (12 min)

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat

BeachFit will do:

AMRAP 9

5 KB Goblet Squats

7/5 Cal Ski

10 V-Ups (or Alt Dead Bugs)

WOD:

#Van Damme

For Time: (23 Min Cap)

30 Power Snatches (95/65lbs)  Rx+135/95lbs

10 Ring Muscle-ups (Scale to 10 Chest to Bar Pullups)

30 Power Clean and Jerks

10 Ring Muscle-ups 

30 Thrusters

10 Ring Muscle-ups

 BeachFit will do:

AMRAP 15

30 Alternating DB Power Snatches

10 Ring Rows

30 DB Hang Clean and Jerks (Alternate sides every 5 reps)

10 Ring Rows

30 Single DB Thruster

10 Ring Rows

CASHOUT:

#bodyarmor

3 Supersets:

10 Supinated Grip Ring Rows Demo Video

20 Single Leg Glute Bridges (10 Each Side) Demo Video

Rest 1:30 Between Sets 

Then....

3 Supersets:

10 Barbell Bent Over Rows Demo Video

:30 Second Prisoner Superman Hold Demo Video

Rest 1:30 Between Sets