WORKOUT OF THE DAY, SEPTEMBER 26TH 2017

September 26, 2017 | LAHAINA CROSSFIT

#undertow  (20min Cap)

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)  Rx+135/95lbs  **BeachFit will do KB Tators  BeachFit+ Hang DB Squat Cleans

CASHOUT:

#midline

21-18-15-12-9

Weighted Abmat Sit-Ups (25/15) (Rx+Weighted Med-ball GHD Sit-Ups 14/10)
Weighted Glute Bridges (Rx+Weighted Hip Extensions 25/15lbs)

 


WORKOUT OF THE DAY, SEPTEMBER 25TH 2017

September 24, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squat

2 Rounds:

7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%

Rest approx 2 min between sets.

BeachFit will do:

AMRAP 12

5 HR Pushups

10 MountClimbers or Grasshoppers

20 Air Squats

100m Run

WOD:

#eighteen wheeler

AMRAP 18

18 Calorie Row/Assault Bike

15 Wall Balls (20/14)

12 Plate Ground to Overhead  (Rx+Dumbbell Snatches 50/35)

9 Toes to Bar

 


WORKOUT OF THE DAY, SEPTEMBER 23RD 2017

September 24, 2017 | LAHAINA CROSSFIT

WOD:

#lava flow

For time:

800m Run Together with Partner

100 Overhead Squats (45/35) *Share reps however

800m Run Together with Partner

100 Thrusters (45/35lbs)

800m Run Together with Partner

100 Front Squats (45/35lbs)


WoRKOUT OF THE DAY, SEPTEMBER 22ST 2017

September 22, 2017 | LAHAINA CROSSFIT

WOD:

#pullover (12 Cap)

For Time: 

21 Barbell Facing Burpees

21 Power Cleans (135/95lbs)

21 Barbell Facing Burpees

*Choose a weight on the barbell that athletes could complete 15+ repetitions unbroken when completely fresh

BeachFit will do:

21 Barbell Facing Burpees

21 Double KB Deadlift (70/53lbs)

21/15 Cal Bike

21 Barbell Facing Burpees

At the 15 min....

#midline

EMOM x 12

Min 1:  15 Hollow Rocks (Rx+GHD)

Min 2:  :30 sec Superman hold


WORKOUT OF THE DAY, SEPTEMBER 21ST 2017

September 21, 2017 | LAHAINA CROSSFIT

WOD:

#Playground  (28min Cap)

1 Mile Run (1600m Row)*

21 Kettlebell Swings (70/53)

21 Goblet Squats (70/53)

800 Meter Run (800m Row)*

15 Kettlebell Swings (70/53)

15 Goblet Squats (70/53)

400 Meter Run (400m Row)*

9 Kettlebell Swings (70/53)

9 Goblet Squats (70/53)

*Scaling option will be to scale the runs down to half the distance.  If you are new(er) to our LCF Ohana please be sure to discuss with a Coach to see what option is best for YOU!!

CASHOUT:

Foam Roll/Mobility  

 


WORKOUT OF THE DAY, SEPTEMBER 20TH 2017

September 20, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squats (12 min)

5×2 Pausing Back Squats
(70%, 72%, 74%, 76%, 80%) 

BeachFit will do:

Emom 10:

Min 1: 15 KB Swings  

Min 2: 10-14 Goblet Lunges (Advanced 2 KBs Front Rack)

WOD:

#double over

AMRAP 8: 

10 Toes to Bar 
30 Double Unders

Rest 4:00

AMRAP 8: 

Wallballs (20/14) RX+30/20lbs
*15 Abmat sit-ups after each break

*Consider a “break” on the wallball when you stop moving. We don’t want to stand with the ball or lean against it on the wall.

CASHOUT:

1-3 Sets

100 Meter Double KB Front Rack Carry 

20 Close Grip Dumbbell Floor Presses 

30 Low Banded Rows


WORKOUT OF THE DAY, SEPTEMBER 19TH 2017

September 18, 2017 | LAHIANA CROSSFIT

Join us at lululemon for shopping, shopping and more shopping! 

STRENGTH:

Run Conditioning

On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run

*Scale to 100m if needed.  Approx 40-45sec each round. 

WOD:

Captain Crunch

AMRAP 4:

3 rounds:
12 Deadlifts (95/65)     *BeachFit will do KB Deadlifts
9 Hang Power Cleans (95/65)         *BeachFit will do KB Swings
6 Push Jerks (95/65)    *BeachFit will do KB Press or Pushups
Max Calorie Row/Bike in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row/Bike in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row/Bike in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively.  This is a guide to find the weight to start with.


WORKOUT OF THE DAY, SEPTEMBER 18TH 2017

September 17, 2017 | LAHAINA CROSSFIT

WOD:

#double take

AMRAP 15:

55 Power Snatches (75/55lbs)  Rx+95/65lbs

55 Pull-Ups

55 Cal Row or 40 Calorie Assault Bike

55 Push Press  Rx+ Handstand Push-ups  

With the high rep count in today’s workout, focusing on quality of movement and having a planned break up strategy prevents burnout and gets athletes their best possible score. The descending rep scheme of 10-9-8-7-6-5-4-3-2-1 adds up to a total of 55. With one less repetition each set, it provides a nice mental break and allows athletes to easily transition to the next movement. What we want to avoid here is opening up with a huge set, only to be reduced to short sets with long breaks. 11 sets of 5 is also a popular rep scheme for this type of workout. Individual breakup strategy will be heavily dependent upon competence in each movement.

BeachFit will do:

AMRAP 15:

55 Plate Ground to Overhead

55 Ring Rows

55 Cal Row or 40 Calorie Assault Bike

55 DB Push Press  

CASHOUT:

50 Ab Mat Sit Ups (Rx+GHD Sit-Ups)
50 Weighted Glute Bridge (Rx+Hip Extensions)
35 Ab Mat Sit Ups
35 Weighted Glute Bridge
20 Ab Mat Sit Ups
20 Weighted Glute Bridge


WORKOUT OF THE DAY, SEPTEMBER 16TH 2017

September 16, 2017 | LAHAINA CROSSFIT

WOD:

#mind eraser (partner)

AMRAP 25

7 Power Cleans (135/95lbs)

7 Burpees 

200m Run

Partner A does all 7 Power Cleans, Partner B does all 7 Burpees, Partner A completes 200m Run, Partner B does 7 Power Cleans....continue in this fashion for the remainder of the AMRAP.  


WORKOUT OF THE DAY, SEPTEMBER 15TH 2017

September 14, 2017 | LAHAINA CROSSFIT

Come sweat with us at Lahaina CrossFit every Sat 8AM in Sept! Complimentary (Local residents) community class sponsored by Lululemon! All Fitness Levels welcome! 

WOD:

#Blitzin (18 min cap)

5rds for time:

20/15 Cal Row (200m Run or 20/15 Bike)

10 Thrusters (95/65lbs) Rx+115/75lbs **BeachFit 20 Wall Balls**

CASHOUT:

#strut

2rds

100m Overhead KB Press/Hold + Farmer KB Carry  (Switch arms at the 50m Mark)

 

 


WORKOUT OF THE DAY, SEPTEMBER 14TH 2017

September 14, 2017 | LAHAINA CROSSFIT

WOD:

#24

EMOM 24

Min 1:  200m Run  (Scale to 100m) 

Min 2:  8 Push Press  + 8 Front rack lunges (4 each leg) (95/65lbs) Rx+115/75lbs  **BeachFit will do 8 Plate Push Press + 8 Plate Lunges

Min 3:  :20 Sec Plank +:20 Superman

Min 4: 12 Box Jump Overs (24/20)  (Rx+15)

As with all EMOM (Every Minute on the Minute) we are looking to get around :40-:45 sec of hard work each round. 

CASHOUT:  

10-1 (Scale to 10-8-6-4)

Hand Release Pushups

Hollow Rocks

 

 

 

 

 


WORKOUT OF THE DAY, SEPTEMBER 13TH 2017

September 12, 2017 | LAHAINA CROSFIT

Want to change someone's life? Let them be your WOD Buddy for FREE for the rest of September! Who do you know who could use an accountability partner to get into the best shape of their life? Who do you know who wants to try CrossFit or BeachFit(non-barbell/more cardio option in each class) They have nothing to lose and everything to gain when they join you for FREE for the month of September! *Buddy's must not have been a member at LCF since Sept 2015* We look forward to meeting all of your buddies! 

STRENGTH:  (12 Min)

Back Squats 

4 sets of 2 at 75%

BeachFit will do:

10 Min Max Assault Bike Cal*

*5-10 Goblet Squats Every 1:30 (Starting at 0:00)

WOD:

#let it burn

12 min AMRAP

10 Toes to Bar  (Scale to Hanging Knee Raise/Ab Mat Sit up)

10 Burpees

10 Power Snatch   *BeachFit will do Plate Ground to Overhead

CASHOUT:   

1-3 Rds

10 Bar Sit Ups

10 Evil Wheels

10 Narrow Barbell Curls

10 Wide Grip Barbell Curls

 


WORKOUT OF THE DAY, SEPTEMBER 12TH 2017

September 11, 2017 | LAHAINA CROSSFIT

WOD:

#shred it (20 min Cap)

For Time:

80 Double Unders (160 Single Unders)

80 Air Squats

800 Meter Run

400 Meter Run with Plate (45/25lbs)  Can sub Wall Ball (20/14lb)

40 Kettlebell Swings (70/53lbs)

30/20 Calorie Assault Bike

**Buddy Pass/BeachFit may cut reps in half if desired**

CASHOUT:

#winning

1-3rds

10 Dumbbell Bench Press 

15 Dumbbell Bent Over Rows, each side

20 Strict Presses (45/35lbs)

25 Banded Pull Aparts


WORKOUT OF THE DAY, SEPTEMBER 11TH 2017

September 11, 2017 | LAHIANA CROSSFIT

WOD:

#neverforget

10rds for time:

300m Row (300m Run)

6 Chest To Bar Pullups  (Scale to Ring Rows) (Rx+ 1 Rope Climb

2 Bear Complexes - Bear Complex is Power Clean + Front Squat + Push Press + *Back Squat + Push Press  (Rx 115/75lbs) 

*Can do a 2nd Front Squat if behind the neck causes concern

BeachFit will do:

10rds for time:

300m Row (Rowers taken do 300m Run)

6 Ring Rows 

5 KB Deadlifts + 5 KB Goblet Squats + 5 Pushups

 

 

 


WORKOUT OF THE DAY, SEPTEMBER 9TH 2017

September 9, 2017 | LAHAINA CROSSFIT

WOD:

#mj/bird/magic  (Teams of 3)

For time: (35 Min Cap)

Split up Run into 200m Sprints, Everything else split up as desired.

1200m Run 

120 KB Swings (70/53)

90 Overhead Plate Lunges

60 Burpee Box Jump Overs 

1200m Run

120 KB Swings (70/53)

90 Overhead Plate Lunges

60 Burpee Box Jump Overs 

1200m Run

 

 


WORKOUT OF THE DAY, SEPTEMBER 8TH 2017

September 7, 2017 | LAHAINA CROSSFIT

Come sweat with us at Lahaina CrossFit every Sat 8AM in Sept! Complimentary community class sponsored by Lululemon! All fitness levels welcome! 

STRENGTH: (15 min)

Front Squats

5 sets 5 of 75% of 1RM

BeachFit will do:

12 Min AMRAP

10 Goblet Squats

10 Ab Mat Sit Ups

:20 Plank

:20 Superman 

:30 Bike 

WOD:

#snake bite (12 Min Cap)

For Time:

21-15-9

Squat Snatch (95/65lbs)  (Scale to Power Snatch or Plate Ground to Overhead)

Chest to Bar Pull-ups   (Scale to Pullups, Jumping Pullups or Ring Rows)

BeachFit WOD:

42-30-18 Plate Ground to Overhead

21-15-9  Ring Rows

CASHOUT:

#buggin

1-3 Rounds

10 Hollow Rocks

10 Dead Bugs

:10 Hollow Hold

10 Grasshoppers (R/L=1)

Drive Jog

 

 

 

 


WORKOUT OF THE DAY, SEPTEMBER 7TH 2017

September 6, 2017 | LAHAINA CROSSFIT

Want to change someone's life? Let them be your WOD Buddy for FREE for the entire month of September! Michael brought his buddy Cory! Who do you know who could use an accountability partner to get into the best shape of their life? Who do you know who wants to try CrossFit or BeachFit(non-barbell option in each class) They have nothing to lose and everything to gain when they join you for FREE for the month of September! *Buddy's must not have been a member at LCF since Sept 2015* We look forward to meeting all of your buddies! 

WOD:

#active recovery

EMOM 28

Min 1:  10/8 Cal AirDyne or 15/10 Cal Row  

Min 2:  Tabata Air Squats (20sec on 10 sec off) for 2 Rounds - shoot for 10 squats each :20 sec interval

Min 3:  15/10 Pushups  (Rx+15-20 DB Push Press 35/25lbs)

Min 4:  15 Russian KB Swings (70/53lbs)

**Scale accordingly. As with all EMOMs we are looking for about :40-:45 of work.  Discuss with Coach to get YOUR numbers and modifications. 

CASHOUT:

300m KB Farmer Carry 

 


WORKOUT OF THE DAY, SEPTEMBER 6TH 2017

September 6, 2017 | LAHAINA CROSSFIT

STRENGTH:  (12 min)

Push Press

2 sets of 5 reps at 75%

2 sets of 3 reps at 80%

BeachFit will do:

Min 1: 12 DB Push Press

Min 2:  :30 Plank or 10 Pushup + Plank Tap L/R

WOD:

#Frank the Tank

AMRAP 5 
50 Wall Ball Buy-In (20/14lbs)
12 Deadlifts (185/135)*    BeachFit will do Double KB Deadlift 
12 Lateral Barbell Burpee

Rest 5

AMRAP 5, 
35 Wall Ball Buy-In (20/14lbs)
9 Deadlifts (225/155)*   BeachFit will do Double KB Deadlift 
9 Lateral Barbell Burpees

Rest 5

AMRAP 5:
20 Wall Ball Buy-In (20/14lbs)
6 Deadlifts (275/185)*   BeachFit will do Double KB Deadlift 
6 Lateral Barbell Burpees

*Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.


WORKOUT OF THE DAY, SEPTEMBER 5TH 2017

September 5, 2017 | LAHAINA CROSSFIT

WOD:

#cement mixer

Every 3:00 for 7 Rounds:

400 Meter Run  

12 Toes to Bar

**Scale Toes to Bar to Hanging Knee Raises, Laying down toes to bar, or Ab Mat Sit Ups

Looking to be done with the run between 1:30-2:00.  Scale accordingly.  We want some rest so as to keep intensity for the later rounds. 

Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.

CASHOUT:

#pipes

KB Hammer Curls

KB Skull Crusher

15,12,9,6

 

 


WORKOUT OF THE DAY, SEPTEMBER 4TH 2017

September 3, 2017 | LAHAINA CROSSFIT

Here's to the start of another amazing week of training at Lahaina CrossFit! Thanks again to all those from lululemon who came out this past Saturday for our Free Sweat of the Month WOD! 

STRENGTH: (15 min)

Back Squats 

5 sets of 5 at 75%

BeachFit will do:

12 Min AMRAP

10 Air Squats  **Advanced Jumping Air Squats or KB Lunges

10 Ring Rows

:30 Plank

200m Run

WOD:

#hard labor

Teams of 3

AMRAP 25:

150/100 Calorie Bike or Row 

100 Power Cleans (115/75)  **BeachFit KB Swings

150/100 Calorie Bike

80 Push Jerks (115/75)  **BeachFit Push Ups

150/100 Calorie Bike

60 Front Squats (115/75)  **BeachFit KB Goblet Squats

150/100 Calorie Bike

40 Clusters (115/75)  **BeachFit KB Thrusters