WORKOUT OF THE DAY, MARCH 2ND 2020

March 1, 2020 | LAHAINA CROSSFIT

STRENGTH:

#backsquats

Tempo Back Squat

On the Minute x 10:

1 Pausing ""One and One Quarter"" Squat Video

Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.

There are pauses built in at two locations:

Pause for 2 seconds in the bottom of the initial squat

Pause for 2 seconds at the top of the ""one quarter"" squat

BeachFit will do:

AMRAP 10

:30 Wall Sit (Rx+Hold DB and push out and back)

20 Sit Ups 

10 Cal Row

WOD:

#pinball

5 Rounds:

1 Minute Wallballs (20/14lbs) Rx+30/20  *Approx 15 per round

1 Minute Dumbbell Power Snatches (50's/35's)  Rx+Double DB Snatch

1 Minute Assault Bike Calories (or other Machine)

1 Minute Rest

Strategy Tips:

*Complete 2 rounds of :20 seconds on and :10 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.

*Complete 1 set of :40 seconds on and :20 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.

CASHOUT:

#bodyarmor

1 Round, Not For Time:

15 Barbell Hip Thrusts Video  (Can Single DB if desired)

100' Single Dumbbell Overhead Walking Lunge Video

15 Barbell Hip Thrusts 

100' Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

*Can build each time on Hip Thrusts


WORKOUT OF THE DAY, MARCH 4TH 2019

March 2, 2020 | LAHAINA CROSSFIT

STRENGTH:

#cleanandjerkcomplex

On the 1:30 x 5 Sets:

3-Position Power Clean

3 Push Jerks

The 3 Positions we're looking for in the Power Clean are: 

  1. Pockets 
  2. 1 Inch Above the Knee 
  3. Floor

Complex Video

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65%

BeachFit will do:

AMRAP 8

5 Pullups or Ring Rows, 7 Pushups, 9 Air Squats

7/5 Cal Bike

WOD:

#bottomline

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar
...
Add (3) Reps to Each Movement Until Time Cap

*Scale Clean and Jerks to something you could 12+ Unbroken Reps fresh

*Scale to Toes to Bar to something you could get 15+ Unbroken Reps (Hanging Knee Raise or Ab Mat Sit Ups)

BeachFit will do:

2 Single Arm DB Clean and Jerks, 2 Toes to Bar

4 Single Arm DB Clean and Jerks , 4 Toes to Bar

6 Single Arm DB  Clean and Jerks, 6 Toes to Bar
...
Add (2) Reps to Each Movement Until Time Cap

On DB Clean and Jerks - Half on Right, Half on Left (2=1R, 1L, 4=2R, 2L), etc

 

CASHOUT:

#gymnasticsconditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up  (Pause Double Strict DB Press)

1 Strict Handstand Push-up (Strict DB Press)

1 Kipping Handstand Push-up (Push Press)

1 Pausing Strict Pull-up

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups
...
Add (1) Rep to Each Movement Until Time Cap

HSPU:

Pausing Strict: Pause For 1 Second with Your Head on the Ground & Don't Use Kip For Assistance 

Strict: No Pause & Don't Use Kip For Assistance 

Kipping: No Pause & You May Use Kip For Assistance

Pullup:

Pausing Strict: Pause For 1 Second with Your Chin Over the Bar & Don't Use Kip For Assistance 

Strict: No Pause & Don't Use Kip For Assistance 

Kipping: No Pause & You May Use Kip For Assistance

 

 

 


WORKOUT OF THE DAY, MARCH 4TH 2020

March 3, 2020 | LAHAINA CROSSFIT

WOD:

#fullercircle (25 min Cap)

For Time: 

1600m Run

100 Double Unders (200 Singles)

50 Calorie Assault Bike (Can sub Row, Erg Bike or Ski Erg)

100 Double Unders  (200 Singles)

1600m Run

CASHOUT:

#midline

Up to 5 Sets (10 Minutes Total):

:30 Seconds Ring Body Saw Video   (Scale to Front Plank, Hollow Hold or Ring Plank Hold, 

:30 Seconds Rest

:30 Seconds Barbell Hip Thrust Hold (30 Seconds at Top) Video (Rx+Hip Extension Hold Video)

:30 Seconds Rest

 


WORKOUT OF THE DAY, MARCH 5TH 2020

March 4, 2020 | LAHAINA CROSSFIT

WOD:

#totalbodyfun (25 Min Cap)

4 Rounds 

50 Russian Kettle Bell Swings (53/35lbs) Rx+70/53

40 Air Squats

30 Ab Mat Sit Ups  *Scale to DeadBugs 

20 KB Suitcase Deadlifts (10 R, 10 L)  *Scale to KB Dead Middle 

10 DB Floor Press  *Choose weight to allow 10 Heavy Unbroken

*20/15 Cal Row, 15/12 Cal Bike OR 200m Run after each round

CASHOUT:

#gunsout

2-4 Rounds

10 Barbell Curls

10 Barbell Skull Crushers

Max Pushups after 

Rest :30 between rounds

 

 

 

 


WORKOUT OF THE DAY, MARCH 6TH 2020

March 5, 2020 | LAHAINA CROSSFIT

STRENGTH:

7 Sets of 1:  (10 min)

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

*These percentages are based on your 1RM Front Squat 

*This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

*The 5 pauses take place for 2 seconds each at the following locations:

Quarter Squat

Parallel

Below Parallel

Parallel

Quarter Squat

5 Pause Front Squat Demo Video

BeachFit will do:

AMRAP 8

:30 Plank

20 Alternating Lunges 

10/7 Cal Ski

WOD:

#4wheeldrive

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike (Sub Row, Bike Erg, Ski Erg)

15 Burpee Box Jumps (24"/20")

Max 10 Meter Shuttle Runs 

**We want at least a minute-ish for the shuttle runs. So we will cap the at the 3 minute mark to finish bike/burpee box jumps

*Rest 4 Minutes Between Rounds

OPTIONAL MUSCLE UP (Pullup) CONDITIONING:

AMRAP 6:

1 Muscle-Up + 10 GHD Sit-Ups
2 Muscle-Ups + 10 GHD SIt-Ups
3 Muscle-Ups + 10 GHD SIt-Ups

*Add 1 MUP per round with GHD staying fixed at 10. 

Scale:

AMRAP 6:

1 Pullup + 10 Ab Mat Sit-Ups
2 Pullups + 10 Ab Mat SIt-Ups
3 Pullups + 10 Ab Mat SIt-Ups

*Add 1 Pullup per round with SitUps staying fixed at 10. 


WORKOUT OF THE DAY, MARCH 9TH 2020

March 8, 2020 | LAHAINA CROSSFIT

LAST WEEK TO GET YOUR RAFFLE TICKETS!!!!

As you know, we are doing 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 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat or 90% of 1Rep Max

BeachFit will do:

AMRAP 13

20 Cal Bike Erg

15 Vups

10 Goblet Squats

WOD:

#overkill (15 Min Cap)

21-15-9:

Double Dumbell Power Cleans (50's/35's)

Box Jump Overs (24"/20")

Double Dumbbell Front Squats (50's/35's)

Toes to Bar *Scale to Hanging Knee Raise

CASHOUT:

#bodyarmor

3 Giant Sets:

15 Double Dumbbell Sumo Deadlifts Video

25' Double Dumbbell Overhead Carry

15 Double Dumbbell Prone Rows Video  (Or Double Bent Over Row

25' Double Dumbbell Overhead Carry

Rest as Needed Between Sets

 


WORKOUT OF THE DAY, MARCH 10TH 2020

March 9, 2020 | LAHAINA CROSSFIT

STRENGTH:

#gymasticsskill

Ascending Ladder for 5 Minutes: 

2 Strict Handstand Push-ups (Scale to Strict DB Press or Box Handstand Pushups) 

2 Calorie Row or Assault Bike

4 Strict Handstand Push-ups (Scale to to Strict DB Press or Box Handstand Pushups)

4 Calorie Row
...
Continue to Add (2) Rep to Each Movement 

Rest 2 Minutes 

Ascending Ladder for 5 Minutes: 

2 Kipping Deficit Handstand Push-ups (4"/3") (Scale to no Deficit or DB Push Press)

2 Calorie Row or Bike

4 Kipping Deficit Handstand Push-ups (4"/3")

4 Calorie Row
...
Continue to Add (2) Rep to Each Movement

WOD:

#sixflags

Every 3:00 x 6 Rounds: 

15/12 Assault Bike  or (21/15 Row or 21/15 Calorie Bike Erg)

30 Double Unders (45 singles)

6 Power Snatches (95/65lbs) Rx+115/75lbs  (Rx++3 Power Sntaches - A good starting place for the first round could be around 55-60% of your 1RM snatch

*Want rounds done by 2:30 mark

CASHOUT:

#runningconditioning

On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run

On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run

On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run

 


WORKOUT OF THE DAY, MARCH 11TH 2020

March 10, 2020 | LAHAINA CROSSFIT

STENGTH:

#beastbuilder

Big Squat Clean Complex  Video

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.  

*Start around 40% of your Squat Clean Max

BeachFit will use DB's

WOD:

#Bergeron Beep Test

On the Minute For as Long as Possible: 

7 Thrusters (75/55)  *This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh

7 Pull-ups  (Scale Number or Scale to Ring Rows)

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure.

For Example:

Rounds 1-10: 7 Reps Each 

Round 11: 8 Reps Each 

Round 12: 9 Reps Each 

Round 13: 10 Reps Each

CASHOUT:

#midline 

1-3 Giant Sets:

10 Rower Pike Ups Video

30 (Over/Under is 1) Hollow Body Scissor Kicks Video

50' Quadruped Crawl Video

Rest 2 Minutes Between Sets

 

 

 


WORKOUT OF THE DAY, MARCH 12TH 2020

March 12, 2020 | LAHAINA CROSSFIT

WE ARE GETTING CLOSE TO OUR GOAL!  TICKETS ON SALE UNTIL SATURDAY MORNING!  

As you know, we are doing 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:

#devilishlyfun

10 Rounds for time:

15/12 Cal Row or 12/9 Cal Assault Bike

5 Devil Press 50/35lbs  *Scale to 35/20lbs

CASHOUT:

#oddobject

1-3 Rounds

500m Ski Erg

10 Double KB Swing (*Athlete Choose load)

Double KB Front Rack Carry 50ft


WORKOUT OF THE DAY, MARCH 13TH 2020

March 12, 2020 | LAHAINA CROSSFIT

STRENGTH:

#frontsquats (15 min)

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%

BeachFit will do:

AMRAP 10

2 Goblet Squat

2 Plank Taps

2 Cal Ski

Go up by 2 each round.... 

4 Goblet Squat

4 Plank Taps or Dead Bugs

4 Cal Ski

6, 6, 6,....8,8,8.....

WOD:

#powerwash

Every 10 Minutes x 2 Rounds: 

1,000/800 Meter Row  or 1.5 Distance on Assault Bike

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)

In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

In the first round, you'll complete the three movements and rest with whatever time remains until the 10:00 on the clock

For Example: If round 1 takes you 8 minutes to complete, you'll have 2 minutes to rest until round 2  

We expect rounds to take between 6:30 - 8:30 to complete

To ensure we have some rest built, cap your first round at 9 minutes

CASHOUT:

1-3 Giant Sets:

9 Single Leg Dumbbell Romanian Deadlift - per side- Video

15 Double Dumbbell Bench Press

21 Banded Pull Throughs Video

 


WORKOUT OF THE DAY, MARCH 17TH 2019

March 16, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana!  During times like these we know how important the gym can be in everyones lives.  A place kind of like Cheers..where everyone knows your name,  you can relieve  stress via exercise and improve your health at the same time. We are doing our best to stay open and keep energy high. As you know we pride ourselves on keeping a clean facility. Please be mindful of this and help us by wiping down all equipment (DBs, plates, bars, cardio equipment, etc).  We are cleaning the floor 2x daily with our bulldog scrubber.   Be sure to please wash your hands upon getting to the gym and leaving.  We have plenty of paper products, soap and water.  Also, we know kids are out of school so please be mindful and if needing to bring them to the gym they must either stay seated on the bench inside the gym or out front and off the equipment.   This is for everyones safety.  BIG MAHALO to everyone during this time! 

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 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat or 90% of 1Rep Max

BeachFit or At Home will do: 

:30 Wall Sit (Rx+Hold DB and push out and back)

20 Sit Ups 

10 Cal Row or 30 Jumping Jacks

WOD:

#spicegirl

For Time:  (15 Min Cap)

21 Power Snatches (95/65)  *Scale to Power Clean

5 Rounds of "Cindy*" 

21 Overhead Squats (95/65)  *Scale to Front Squats

5 Rounds of "Cindy*"

21 Squat Snatches (95/65)  *Scale to Squat Cleans

*Cindy is 5 Pullups , 10 Pushups, 15 Air Squats

BeachFit or At Home Workout

21 DB Power Snatches (95/65)  

5 Rounds of "Cindy*" 

21 Overhead Squats (95/65)  *Scale to DB Goblet Squats

5 Rounds of "Cindy*"

21 Squat Snatches (95/65)  *Scale to DB Goblet Lunges

*Cindy is 5 Pullups/Ring Rows or 5 DB Rows per side , 10 Pushups, 15 Air Squats

CASHOUT:

#bodyarmor

1-3 Giant Sets:

20 Kneeling Arnold Press with Band Row (10 Each Side) Video

15 Weighted Hollow Rocks  Video

10 Strict Pull-ups *Reduce reps 

Rest 2 Minutes Between Sets

 


WORKOUT OF THE DAY, MARCH 17H 2019

March 16, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana!  During times like these we know how important the gym can be in everyones lives.  A place kind of like Cheers..where everyone knows your name, you can relieve  stress via exercise and improve your health at the same time. We are doing our best to stay open and keep energy high. As you know we pride ourselves on keeping a clean facility. Please be mindful of this and help us by wiping down all equipment (DBs, plates, bars, cardio equipment, etc).  We are cleaning the floor 2x daily with our bulldog scrubber.   Be sure to please wash your hands upon getting to the gym and leaving.  We have plenty of paper products, soap and water.  Also, we know kids are out of school so please be mindful and if needing to bring them to the gym they must either stay seated on the bench inside the gym or out front and off the equipment.   This is for everyones safety.  BIG MAHALO to everyone during this time! Stay tuned to our Facebook page, Instagram and Website for any future updates. 

GYMNASTIC SKILL:

For Time:

100 Double Unders  (200 single Unders)

50' Handstand Walk *Scale to Bear Crawl or Round the world on box 

75 Double Unders  (150 Singles)

50' Handstand Walk

50 Double Unders (100 Singles)

50' Handstand Walk

25 Double Unders  (50 Singles)

50' Handstand Walk

10 Minute Time Cap

WOD:

#triple threat

On the 0:  1 Mile Run

On the 10: 130/100 Calorie Row

On the 20: 100/70 Cal Assault bike or 130/100 Calorie Erg Bike or 100 Box Jump Overs

 


WORKOUT OF THE DAY, MARCH 18TH 2019

March 18, 2020 | LAHAINA CROSSFIT

We will be posting 1 specific at home work for those needing or wanting to stay at home.  This workout will be plenty to keep maintain your fitness.  You are more than welcome to do the other parts of the workout at home and scale weights and exercises to what you have available.  Home workouts can be done with a single db in most cases. 

Keep posted to our Facebook, Instagram and website for updates or changes in schedule.  Mahalo! 

STRENGTH:

#beast builder

Big Squat Clean Complex: Video

On the 3 x 5 Rounds:

3 Unbroken Sets: 

1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

BEACHFIT/AT HOME 

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders/Single Unders or Jumping Jacks

4 Single DB Reverse Lunges, 20 Double-Unders/Single Unders or Jumping Jacks

6 Single DB Reverse Lunges, 20 Double-Unders/Single Unders or Jumping Jacks

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders/Single Unders or Jumping Jacks

4 Single DB Power Snatches, 20 Double-Unders/Single Unders or Jumping Jacks

6 Single DB Power Snatches, 20 Double-Unders/Single Unders or Jumping Jacks

Continue to add (2) power snatches per round

WOD:

#cesars palace

For Time:

30 Back Squats (155/105)

30 Bench Press (135/95)

30 Deadlifts (185/135)

20 Back Squats (185/135)

20 Bench Press (155/105)

20 Deadlifts (225/155)

10 Back Squats (225/155)

10 Bench Press (185/135)

10 Deadliftss (275/185)

When choosing the right weights, consider the following recommendations: 

1st Barbell: Moderate weight that you could complete for 30+ reps unbroken when fresh 
2nd Barbell: Moderate-Heavy weight that you could complete for 20+ reps unbroken when fresh 
3rd Barbell: Heavier weight that you could complete for 10+ reps unbroken when fresh

We will be using 3 separate barbells so we will need to partner up. This workout will be more about strength and quality then for time. If this is alot of barbell for you our BeachFit version is awesome as well. 

BeachFit will do:

AMRAP  15

10 DB Front Squats (35/20) 

10 DB Floor Press

10 DB Deadlifts 

*Can use different DB's if needed

 


WOKROUT OF THE DAY, MARCH 18TH 2020

March 18, 2020 | LAHAINA CROSSFIT

Aloha! We will be posting 1 specific at home work for those needing or wanting to stay at home.  This workout will be plenty to maintain your fitness if you feel like you need to stay home during these times. You are more than welcome to do the other parts of the workout at home and scale weights and exercises to what you have available.  The specific Home workouts can be done with a single DB in most cases.  Feel free to contact us with any questions you may have about a home workout as well. We are happy to help.

Keep posted to our Facebook, Instagram and website for updates or changes in schedule.  We feel the gym is the one piece of normalcy in our lives right now.  Until we feel it is in everyones best interest to shut down we will remain open. We will be monitoring class sizes, occupancy and adhering to our high standard of cleanlyness.  Mahalo! 

STRENGTH:

#beast builder

Big Squat Clean Complex: Video

On the 3 x 5 Rounds:

3 Unbroken Sets: 

1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

BEACHFIT/AT HOME 

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders/Single Unders or Jumping Jacks

4 Single DB Reverse Lunges, 20 Double-Unders/Single Unders or Jumping Jacks

6 Single DB Reverse Lunges, 20 Double-Unders/Single Unders or Jumping Jacks

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders/Single Unders or Jumping Jacks

4 Single DB Power Snatches, 20 Double-Unders/Single Unders or Jumping Jacks

6 Single DB Power Snatches, 20 Double-Unders/Single Unders or Jumping Jacks

Continue to add (2) power snatches per round

WOD:

#cesars palace

For Time:

30 Back Squats (155/105)

30 Bench Press (135/95)

30 Deadlifts (185/135)

20 Back Squats (185/135)

20 Bench Press (155/105)

20 Deadlifts (225/155)

10 Back Squats (225/155)

10 Bench Press (185/135)

10 Deadliftss (275/185)

When choosing the right weights, consider the following recommendations: 

1st Barbell: Moderate weight that you could complete for 30+ reps unbroken when fresh 
2nd Barbell: Moderate-Heavy weight that you could complete for 20+ reps unbroken when fresh 
3rd Barbell: Heavier weight that you could complete for 10+ reps unbroken when fresh

We will be using 3 separate barbells so we will need to partner up. This workout will be more about strength and quality then for time. If this is alot of barbell for you our BeachFit version is awesome as well. 

BeachFit will do:

AMRAP  15

10 DB Front Squats (35/20) 

10 DB Floor Press

10 DB Deadlifts 

*Can use different DB's if needed

 


WOKROUT OF THE DAY, MARCH 19TH 2020

March 19, 2020 |

#wearelcf #highvibesandshakas #ourhappyplace #allthecleaning

Please keep posted to Facebook, Instagram, and our website for updates.  We are staying open but due to the Mayors suggestion we will have some small changes to our RSVP requirements, class size, etc. We will have specifics end of day March 19th.  Mahalo! 

WOD:

#activerecovery

On the minute x 25 (5 sets of each)

Minute 1: 15/12 CAL ROW  (20/15 Rx+)  If at home - 25 Jumping Jacks or :40 Sec High Knees

Minute 2: 10 Burpees

Minute 3: 20 Air Squats

Minute 4: :40 Hollow Hold *Scale to Plank

Minute 5: 15-20 Russian KB Swings (70/53)  If at home - DB Swing https://youtu.be/uB-fq0HqGK0

*As with most EMOMs, we are looking for approx 40-50 sec work

CASHOUT:

Not for time

50 Weighted AB-Mat Sit Ups (RX+ GHD Sit Ups)

50 Row Pike Ups

50 V-Ups

 


WORKOUT OF THE DAY, MARCH 20TH 2020

March 20, 2020 | LAHAINA CROSSFIT

Hey LCF Peeps...things are changing every hour and we are doing our best to adapt accordingly. In response to the most recent mandate, we must close our doors and have everyone off of the premises by 7:45 AM Friday 3/20. Failure to do so is a $5000 fine and/or 1 year in prison.  We will have the 6AM and 7AM class only - no Open Gym. Tom and J will take the weekend to assess the situation and will keep you posted! Keep the vibe high, stay well! We got this!

STRENGTH:  (12 Min) 

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 88%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 91%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 94%

Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages off your 1 Rep Max Front Squats

BeachFit will do: 

AMRAP 12 

10 Alternating Lunges

20 Plank Taps

WOD:

#garagefight (20 min Cap)

30 Dumbbell Goblet Thrusters (50/35lbs)

30 Single Dumbbell Hang Power Cleans  *Alternate every 5 Reps

30 Hops over the Dumbbell

30 Single Arm Push Presses  *Alternate Every 5 Reps

30 Burpees  

200m Run

1 Min Rest


WORKOUT OF THE DAY, MARCH 21ST 2020

March 20, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana!  As most of you have heard we are closing until further notice and complying with Maui's Public Health Emergency Rules.  Don't worry though, WE AREN'T GOING ANYWHERE.  We will be posting daily AT HOME workouts to provide YOU our OHANA a workout that allows us to turn off our brain and enjoy our happy hour even away from the box.  These can be done mostly anywhere and with very little equipment. We will do our best to post as many options as possible.  If you have ANY questions regarding these workouts please don't hesitate to contact us and we are more than happy to help.  Even though we won't be in the gym we will all be there in spirit.  Feel free to post a video and share with all of us. Remember Fitness is all around us. Use the knowledge we have taught you and get creative on ways to be active. 

Mahalo Tom and Janelle and LCF Staff

WOD:

#tictacgo

AMRAP 25:

10 Air Squats + 400m Run (400m run is typically 1:30ish, so if no distance measured, run :45 one direction and turn around and come back

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Or Non Running Version

AMRAP 25 minutes:

10 Air Squats + 50 Double-Unders*  (See below for Double Under Mods)

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

Etc...

*Instead of Double Unders you can also do 100 Single Unders, 50 Jumping Jacks, 50 Mountain Climbers -R/L=2, 50 Lateral Hops over dumbbell or similar object-over and back is 2

CASHOUT:

3 Giant Sets:

:30s Kettlebell/DB  Side Plank (Left Arm) Video

:30s Kettlebell/DB Side Plank (Right Arm) 

5 Inchworms  Video

*If no KB or DB you can use any weighted object - small 5/10lb plate, etc

 


WORKOUT OF THE DAY, MARCH 22ND 2020

March 21, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana! It’s been a radically fast changing world the past few days…We do hope all of you have arrived at the point that you can catch your breath and start RESPONDING to what is happening, rather than REACTING, as we all have had to so quickly and so repeatedly as the situation unfolds.

 
Tomorrow, Sunday, 3/21 is typically REST day. We do really want all of you that have the opportunity to rest, as that is when we also plan to!  REST is imperative to a healthy immune system.
We very much appreciate your patience as we navigate this situation. We intend to do everything we can that will be beneficial to you and to our community! YOU are the leaders in this community and we are all in this unprecedented situation together. And, as we have learned…we ALWAY pull through tough times together!
 
As we have mentioned, sleep, hydration, nutrition, exercise, SUNSHINE, are key to getting through this! We do also believe the power of a like minded community and social interaction is key to a healthy lifestyle. We are just as bummed as you that we all need to abide by government suggestions and law to help this situation end sooner than later by closing the gym for a short time.
 
We plan to work with you to help you continue to keep up with your fitness! We have posted a Sunday at home WOD if you need to burn off some energy with your loved ones. This is also a great time to get outside and run and go for a hike!
 
Tomorrow, we will have an update on how we can further help you to keep up with your fitness! We are always here for you as we know you are always here for us! We cannot express how grateful we are for your amazing love and support during this time and always! We miss your faces and your energy and even your complaining and negotiating!
 
As much as social distancing is meant to help this situation, please hug your loved ones while you are home with them. This too shall pass…and we will all overcome stronger and more present and more connected than ever!
 
Thank you for being a part of our lives! We got this! #wearelcf

WOD:

#32pack

Tabata:

Single Arm Plank  - Can be done on hand or elbow.  Ex: Right Side for 20 sec, 10 sec Rest, Left Side for 20sec, 10 sec Rest, Right Side for 20 sec..etc  

Glute Bridges - Video 

Plank - Alternate each :20 interval between regular plank and Plank Taps

Flutter Kicks - Video

We'll work through all 8 tabata rounds of a movement before moving on to the next movements

A tabata is :20 Seconds of work :10 of rest

You'll spend 4 Minutes at each station (8 rounds)

Total workout time is 16 Minutes

As always..feel free to modify or spice it up.  Contact us with questions.  

CASHOUT:

15-20 Minute cool down walk in the sun

 


WORKOUT OF THE DAY, MARCH 23RD 2020

March 22, 2020 | LAHAINA CROSSFIT

HAPPY SUNDAY! HOW WAS THAT #HOMEWOD?? Be sure to tag us #wearelcf!

After much contemplation and hearing many suggestions…we have decided to go ahead with the LCF Equipment Rental Program. Our LCF Ohana is our everything and we too are working with you during these times.

We really hope that you realize, this equipment is NOT easy to finance, maintain, or acquire here on the island. We always invest in bringing you guys the most updated and new equipment to the box. We very much appreciate and trust you caring for it as your own. 

In order to be able to serve all of our current members (which means paying membership, without past dues, and with a current credit card on file) we do have to allocate the best we can.

We would love to be able to rent to you 2 pieces of equipment. 
We are offering ONE DB, ONE KB, and either a rope or a wall ball to each current member. There will be a contract to sign with accountability to take care of and return the equipment.

When using the equipment, please be mindful. Do not drop or “chuck” the DB/KB. If you have a yoga mat, use them on those rather than the cement. If you are using a Wall Ball, be mindful of the ball hitting a smooth surface, and not the edge - similar to removing the J Cup from the Rig and hitting the face of the target, not under the target. 

We sincerely ask that you do not share this equipment with anyone else. This includes your keiki. YOU are allowed this opportunity because YOU are a member of LCF. We have taught YOU how to safely use this equipment. This is not the time to create group WODs and take on the role of a CrossFit coach. There are a lot of “experts” on social media right now…please do what you know, from what we have taught you. If you have questions, ask us! 

We will be doing some demonstrational videos when we post the WOD of the day that will include the prescribed movements. We will go over scaling options with the different equipment as well as how to maintain intensity with the equipment you do have. I.E if you have a lighter load, we will increase your speed,volume, and decrease rest, etc.

We are here to help you maintain the fitness you have been working on! 

Coach Tom will be at the box Mon 3/23 from 10-10:45AM to allow you to sign your contract and pick up your equipment. Please be mindful of the "less than 10" people mandate. Nobody will be allowed to go into the box. Coach Tom will bring the equipment to the door for you. It is going to be a challenge not to hang out with our LCF Ohana, but, please do not congregate in the parking lot. 

We are all in this together. Compromising for each other. Let’s be sure to succeed together!

WOD:

#Cairo

Ascending Ladder for 15:00:

3 Single Arm DB or KB Bent Over Row (side) Video

3 Single Arm DB Video or KB Squat Cleans Video

3 Dumbbell Facing Burpees

6 Single Arm DB or KB Bent Over Row (side)

6 Single Arm DB or KB Squat Cleans

6 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements

*Athlete's choice on when to alternate hands on the single arm cleans.

**And Yes...you are going to get really good and learn to LOVE BURPEES in the next few weeks

IF NO EQUIPMENT:

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder Video *Get creative 

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

 

 

 


WORKOUT OF THE DAY, MARCH 24TH 2020

March 23, 2020 | LAHAINA CROSSFIT

Aloha! We are so very grateful to have ALL of you as part of our Ohana!  Keep rocking those At Home WODs!  Please be sure to scale accordingly and if you have ANY questions at all please contact us and we will gladly help, modify and give suggestions. We will start posting a Warm Up and or Mobility for you too.  Added a new variation of Burpee for you.  Enjoy! You will also notice that we have added a warm up for you all.  Janelle and I are doing these WODs right along with you too. 

WARM UP:

EMOM 12: 

Minute 1: :30 Jump Rope or Jumping Jacks

Minute 2: 10 Cossack Squats (Alternating) Video

Minute 3: 20 Step Back Lunges 

Minute 4: :30 Active Divebombers Video

WOD:

#gravity

5 Rounds For Time:

80 Double-Unders  (Scale to 120 singles, Mountain Climbers R/L=2, DB Hop Overs Over/Back=2, 80 Jumping Jacks or about 1 min on Cardio Machine if have)

40 Sit-Ups

20 Pushups

10 Reverse Burpees Video

 

 

 


WORKOUT OF THE DAY, MARCH 25TH 2020

March 24, 2020 | LAHAINA CROSSFIT

WARM UP:

2-3 Rounds

15 Knuckle Drags Video (Can sub good mornings)

15 Glute Bridges Video

15 Air Squats or :20 Squat Hold

WOD:

#threepeat

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges (10 Per Leg)

20 Single Arm Hang Dumbbell Snatches Video  KB Snatch Video 

(Extended LCF Ohana member James Hobart with the demo)

B. On the 7:00…

3 Rounds:

20 Jumping Lunges (10 per Leg)

20 Single Arm Power Cleans Video   KB Hang Power Clean Video

C. On the 14:00…

3 Rounds:

20 Jumping Lunges (10 per Leg)
20 Singe Arm Dumbbell Thrusters Video  KB Thruster Video

*If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

*On each of the 3 dumbbell/KB movements we'll alternate hands every 5 reps

Dumbbell - Rx would be 50/35 or whatever DB or KB you have. 

 

 

 


WORKOUT OF THE DAY, MARCH 26TH 2020

March 25, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana! Hope everyone is making the best of this crazy situation we have right now.  Be grateful that we are healthy and have the ability to do our AT HOME WODs daily.  

Please note, Thursday is typically a Recovery "Just Move" WOD.  Listen to your body.  Many of us having been dealing with a lot this past week.  If you don't feel like doing the WOD then just get outside and move...play with your kids, go on a walk, swim..etc

Stay Positive and Smile!  

WARM UP:

5 Inchworms Video

30 Second Hollow Hold Video

10 DB or KB Shrugs each side Video

30 Second Arch Hold Video 

5 Air Squats (with 3 second pause at the bottom)

WOD:

#Cindu

AMRAP 20:

5 Strict Pull-Ups (Sub 5 Single Arm DB/KB Rows or Barbell Rows)

10 Pushups (Can sub every other round with 20 Plank Taps R/L=2)

15 Air Squats

30 Double-Unders (Sub 45 Single Unders, 45 Jumping Jacks, or 200m Run-approx :30 Run out/:30 Run back)

 

WORKOUT OF THE DAY, MARCH 27TH 2020

March 26, 2020 | LAHAINA CROSSFIT

WARM UP:

2-3 Rounds

30 Seconds Samson Stretch Video

15 Glute Bridges 

30 Seconds Cossack Squats Video

15 Air Squats

WOD:

#deckofcards

Spades - Goblet Squats (Can sub Single Arm Front Rack DB Squat or Rx+ Single Arm Overhead DB Squat)

Clubs - Burpees  (No subbing these but you can also do ANY style burpee

Diamonds - Sit-Ups (Rx+ Supine Toe Touch with DB overhead Video

Hearts - Single Arm DB Snatches  (If only KB you can do KB Swings either Russian or American)

*Every Face card including Aces will be 10 Reps

*You can use the Free App from the App Store or any deck of cards. 

*3..2..1..Go! Flip over card, suit determines exercise and number is reps.  Once completed...flip over the next card. 

*YOU can get creative and pick an alternate exercise to fit your equipment availability.  

AS ALWAYS, IF ANY QUESTIONS PLEASE REACH OUT TO US.  WE ARE HERE FOR YOU!!

Deck of Cards Video

 

 


WORKOUT OF THE DAY, MARCH 28TH 2020

March 27, 2020 | LAHAINA CROSSFIT

Happy Saturday LCF Family!  Positive note...we have made it 1 week.  Just have to keep chipping away like a Chipper WOD and before we know it we will be back to our normal way of life.  Hope you all have a great weekend. Missing you all like crazy! 

Added warm ups for you to get you ready for your WODs.  We have also added a "no equipment" option as well as a can't get outside option.  If there is anything else you all need again please let us know. 

WARM UP:

3 Rounds

1 Minute Jog In Place 

10 DB/KB  Swings ( eye level) 

15 AbMat Sit-ups (Hollow Rocks or Deadbugs)

10 Good Mornings

10 Squats

WOD:

#seaworld

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ Video    (KB Version Video)

400m Run (Approx :45 Run one direction, :45 Run back)

100m Single DB Farmer Carry

Thoughts on Stimulus we are looking for:

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

The movement will move to the shoulder and then finish over head

Record all five times to gauge pacing

#Seaworld (No equipment version)

On the 5:00 x 6 Rounds:

15 Pushups

16 Walking Lunges (8 Per Leg) 

400m Run

*If have a back pack you can wear it! Add load of course.

#Seaworld (If no can get outside)

If we can't get outside to run lets do 15 Tuck Jumps, and modify the workout to:

Every 3:00 x 7 Rounds:

15 Pushups

16 Walking Lunges (Can do step back lunges if inside)

15 Tuck Jumps

Tuck Jumps Video



WORKOUT OF THE DAY, MARCH 29TH 2020

March 28, 2020 | LAHAINA CROSSFIT

LCF has ALWAYS been so much more than “just a WOD” We are here for you! Every time you show up to the box…we meet you where you are. How are you feeling that day, what do you need to feel better than when you got there?  

Sometimes what you need is a challenge, sometimes it’s working through an injury, sometimes it’s just to move to relieve stress and increase endorphins, sometimes it’s just to be in the community of our LCF Ohana, and sometimes it’s just to be there for YOURSELF for just an hour of the day.

We know! We may not get to see your amazing faces and thrive off of your energy, but we are here for you!

We are all trying to come into our new “normal” for the time being.

This may be the break you needed to:

- Not worry about a PR every day - now is the time to enjoy and maintain the fitness you are creating for yourself. How often do you get “let off easy” in class;)

- Work on your Nutrition

- Work on your Mobility

- Spend time outside moving with your family (how many times a day to you tell your kids  "just a minute")

- De-Clutter your home, so you can relax after those long days of hustle and bustle

- Read the book you’ve been putting off

- Reach out to friends and family that you’ll get to “later”

- Try a new hobby

- Meditate

- Write/Draw

- REST and REFLECT

What is something you’re passionate about but never take the time to explore?
What have you been putting off until later?
What do you want to do? What do you NOT want to do?

Most importantly….WHO DO YOU WANT TO BECOME through this experience?

Do not use this time as an excuse to regress….Use this as a catalyst to Grow and Create the Life you want to LIVE! It may start at the box with like minded people…but YOU have the power to make things happen! This is the time to think about what you truly want your life to be like. 

We got this guys! Just a few more weeks!
We will be stronger than ever and so excited about our next chapter together!
We appreciate and MISS you! Sending virtual hugs!

Please be sure to reach out to us for anything you need! #kakou

WOD:

Remember not everyday has to be 110%.  Use today as truely an active recovery day and dial in each of the movements.  You can do the Mobility before or after.  

#steadybeaty (with Equipment)

4 Rounds (20:00 Total)

:40s Weighted Hollow Hold, :20s Rest Video

:40s Romanian Deadlifts, :20s Rest Video

:40s Single Arm Overhead Squat Hold (L), :20s Rest

:40s Single Arm Overhead Squat Hold (R), :20 Rest

Rest additional 1 Min between Rounds

Completed with a dumbbell, KB or pack.

#steadybeaty (without Equipment)

4 Rounds (20 Minutes Total):

:40 Seconds Hollow Hold

:20 Seconds Rest

:40 Seconds Slow Good Mornings

:20 Seconds Rest

:40 Seconds Side Plank (L)

:20 Seconds Rest

:40 Seconds Side Plank (R)

1:20 Rest Between Rounds

SUNDAY MOBILITY:

Couch Stretch: 2 Minutes Each Side Video

Pike Stretch: 2 Minutes Video

Child's Pose: 1 Minute Video

Pigeon Pose: 2 Minutes Each Side Video

 

 

 

 


WORKOUT OF THE DAY, MARCH 30TH 2020

March 29, 2020 | LAHAINA CROSSFIT

WARM UP:

3-5 Rounds: 

5 Russian Baby Makers Video

15 Jumping Jacks  (Switch each round between Traditional Jacks, Cross jacks, and Military. 

20 Plank Taps (Rx?L=2)

WOD:

#cookie monster

AMRAP 15:

20 Single Arm Dumbbell Snatches (R/L=2)

40 Double-Unders (Scale to 60 Single Unders or :30 Seconds of High Knees)

20 Burpees

40 Double-Unders

*Shooting for 5+ Rounds

#cookie monster (no equipment)

AMRAP 15:

20 "Odd-Object" Ground-to-Overhead

20 Lateral Hops over "Odd-Object"

20 Burpees

20 Lateral Hops over "Odd-Object"

CASHOUT:

5 Minutes of Flutter Kicks Video 

*Every break, complete 5 Pushups or 10 Curls either with Barbell or DB's  (Scale to Knee Push Ups, or Incline Pushups on couch or bench)

 


WORKOUT OF THE DAY, MARCH 31ST 2020

March 30, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana! We are using this time away from the box to help others in our community and to continue to move forward in bringing you an improved Lahaina CrossFit. With that said, we are selling 12 of our older Plyometric Big boxes for 60.00 each that you can use at home. We would like to get these sold and new boxes ordered by April 6th so they can be ready by April 30th. We are going to purchase brand new boxes, here locally, from Hibiscus Woodworking in Kula. We are helping our community help us!

Please let us know if interested. Payment via Vennmo, PayPal or Cash.

WARM UP:

:60 Jog in place, Jumping jacks, Mountain climbers 
6 Inchworms Video
6 DB Strict Press per side* (Sub Inverted HSPU from Floor or us KB if its light enough)
6 Broad Jumps Video

:40 Jog in place, Jumping jacks, Mountain climbers 
4 Inchworms 
4 DB Strict Press per side*
4 Broad Jumps 

:20 Jog in place, Jumping jacks, Mountain climbers  
2 Inchworms 
2 DB Strict Press per side*
2 Broad Jumps 

*Performed with light DB

WOD:

#strictnicole

AMRAP 20:

400 Meter Run (400m Run is typically 1:30-2:00, Run :45 or :60 one direction, turn around and come back.  *After 1st run put a mark at turnaround so you can run there each time)

Max Strict Pull-Ups  *Sub 10 Bent over DB or KB rows per side.  2 second count on way down if using DB/KB Video  or can sub 10 Bent Over Barbell Rows with weight you can do 10 Reps with.  Video

*Looking to get 4-6 Rounds today.  Get outside and enjoy the sunshine!

**If no equipment, sub 20 Alternating Jumping Split Lunges...this will be a leg burner if going this route. 

 

 


WORKOUT OF THE DAY, APRIL 1ST 2020

March 31, 2020 | LAHAINA CROSSFIT

MINDSET:

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible - we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question - “What could I have done better?”

WARM UP:

8 Minutes for quality

:30 Second Hollow Hold (Alternate Between Hollow Hold, Hollow Rocks and even Planks)

200 Meter Jog  (Approx :45 sec-:20 out/:20 back in)

10 PVC Pass Throughs * Video

5 Inchworm to Push-ups  Video

*Use broomstick, or towel/band

WOD:

#kansascity

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3 Minutes:

6 Burpees

8 Alternating Single Arm Squat Cleans  Video  (Or Odd Object Video)

10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you'll move back to the burpees following the lateral DB Hops

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep

We will alternate hands after every rep