WORKOUT OF THE DAY, MARCH 29TH 2019

March 28, 2019 | LAHAINA CROSSFIT

WOD:

#machomile

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (135/95) *Stimulus wise, we are looking for a loading that we feel very confident we could complete two full rounds of the complex unbroken, "touch and go" style (18 repetitions unbroken).

1 Round of "Macho Man":

3 Power Cleans + 3 Front Squats + 3 Push Jerks

*BeachFit will do DB Power Cleans + DB Front Squats + DB Push Press or Single KB Clean + Single KB Goblet Squat + Single KB Press

CASHOUT:

#chasethepump

1-3 Rounds

10 Pump Makers  (35/20lbs)

1 Pump Maker = Push Up, DB Row L, DB Row R, Deadlift, Double DB Curl to Arnold Press

 


WORKOUT OF THE DAY, MARCH 28TH 2019

March 28, 2019 |

WOD:

#chalktalk

GET AS FAR AS YOU CAN IN 35 MINUTES:

15 CAL BIKE OR ROW

15 PULL-UPS *SCALE TO RING ROWS OR KB ROW (SIDE)

15 AMERICAN KB SWINGS (53/35)

15 HAND RELEASE PUSHUPS *SCALE TO PLANK TAPS IF NEEDE IN LATER ROUNDS

15 AB-MAT SIT-UPS

DRIVE WAY RUN

THEN...14 OF EACH

THEN...13 OF EACH

THEN...12 OF EACH

All the way down to 1!!

CASHOUT:

#Midline Conditioning

1-2 Rounds:
4:00 DBall Hold (150/100) or (100/75lbs)
1:00 L-Sit or Hollow Body Hold

Moving with a purpose here. 
These are totals, and do not need to be completed unbroken. Accumulate the total on the DBall, before moving onto the L-Sit. Same applies there before returning back for the second round.

 

 

 


WORKOUT OF THE DAY, MARCH 27TH 2019

March 26, 2019 | LAHAINA CROSSFIT

Great work on the CrossFit Open to all our members and guest!  

It's Deload Week!

It’s time to give our bodies and minds a period to recover. We're going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what's ahead. Get Ready! 

“Gruntwork” starts Monday the 1st. 

Time to get strong.

Details to come Friday.

WOD:

#deadbroke

In a 5:00 Window...

Buy-In: 50/35 Calorie Row (Bike 35/25)

Time Remaining, AMRAP:

12 Deadlifts (185/135) Rx+225/155
8 Box Jump Overs

Rest 5:00

On the 10:00, 

In a 5:00 Window...

Buy-In: 35/25 Calorie Row (Bike 25/15)

Time Remaining, AMRAP:

8 Deadlifts (225/155)  Rx+265/185
8 Box Jump Overs

Rest 5:00

On the 20:00, 

In a 5:00 Window...

Buy-In: 20/15 Calorie Row  (Bike 15/10)

Time Remaining, AMRAP:

4 Deadlifts (245/165) Rx+315/220
8 Box Jump Overs

**Stimulus wise, we are looking for a deadlift that climbs to a moderately heavy load, but one that we feel very confident we could cycle unbroken the entire team if we absolutely had. 

To put some numbers to them:

Part #1 - A loading we could cycle for 25+ repetitions.
Part #2 - A loading we could cycle for 20+ repetitions.
Part #3 - A loading we could cycle for 15+ repetitions.

***BeachFit will be doing Double KB Deadlifts, going up in weight each of the 3 Parts. 

CASHOUT:

1-3 Rounds

10-12 Reps Kneeling Alternating DB Curls (per side)

Max Reps of Narrow DB Bench Press with same DBs for Curls

50 Banded Pullaparts


WOROUT OF THE DAY, MARCH 26TH 2019

March 26, 2019 | LAHAINA CROSSFIT

STRENGTH:

#power snatch

3 Position Power Snatch - High Hang "Pockets", Hang "Knees", Power Snatch

On the 1:30 x 6 Sets:

Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 64%
Set #3 - 68%

Set #4 - 60%
Set #5 - 64%
Set #6 - 68%

Two waves, climbing by 4% each set. Aim is to keep the loading on the lighter side as we dial in technique today. Deload intensities.

BeachFit will do:

(9 min Cap)

125 KB Swings (70/53lbs) * Everytime you set KB Down, complete 10/8 Cal Bike

WOD:

#innertube

25-20-15-10-5:

Power Snatches (75/55) *BeachFit will do Plate Ground to Overhead (55/35lbs)

Toes to Bar *Scale to Hanging Knee Raises

Barbell-Facing Burpees  *BeachFit will do Plate Burpees


WORKOUT OF THE DY, MARCH 25TH 2019

March 24, 2019 | LAHAINA CROSSFIT

Great job on 19.5!! For those of you looking to complete this "fun" workout or thinking of redoing it, we will have validation times starting at 10am.  We will only be running 1-2 heats, with the first heat at approx 10:10. Feel free to come in early to warm up. 

STRENGTH:

#pauising back squats

5 Sets of 3:

Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%

1st Squat - Pause for 3s in bottom.

2nd + 3rd Squat - No pause.

BeachFit will do:

EMOM 10

Min 1: Plank Army Crawl :40 sec

Min 2: Double DB Front Rack Squat ( 3 Reps each Rep with 3 sec Pause in bottom)

WOD:

#run and gun

3 Rounds:

400 Meter Run

30 Wallballs (20/14)

400 Meter Run

30 DB Hang Clean and Jerks (50/35)

*On the DB hang clean and jerks, alternate every 5 repetitions.

 


WORKOUT OF THE DAY, MARCH 22ND 2019

March 22, 2019 | LAHAINA CROSSFIT

19.5 is Upon Us.....

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx 9:25 after warm up and WOD explaination with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  There will be no other times for scoring on Friday besides the 9am hour! 

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting 1 of our certified judges TOM RAGUSA or JANELLE RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages

WOD:

#19.5 (20 min Cap)

33 – 27 – 21 – 15 – 9

Thrusters (95/65)  *Scale to 65/45lbs **BeachFit will do Single DB Thruster (50/35lbs)

Chest-to-Bar Pull-ups   *Scale to Pullups or Jumping Pullups or Ring Rows

#19.5ish

AMRAP 15

15 Thrusters (95/65)
15 Pull-ups

CASHOUT:

#bruh

2-4 Sets

8-10 DB Bench Press 

Then,

100 Tri Push Downs (Use PVC and Band on rig) *Choose band that allows sets of 15-20 reps)

Then,

100 Barbell Curls (45/35lbs) *2-3 Sec Down

 


WORKOUT OF THE DAY, MARCH 21ST 2019

March 20, 2019 | LAHAINA CROSSFIT

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx 9:25 after warm up and WOD explaination with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  There will be no other times for scoring on Friday besides the 9am hour! 

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting 1 of our certified judges TOM RAGUSA or JANELLE RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages

WOD:

#akdsynergy 

Get as far as possible in 35 min. When you finish, go back through AGAIN with 12/9 CAL BIKE or ROW

200m Run

70 Grasshoppers (or Mountain Climbers) R/L=2

200m Run

60 Air Squats

200m Run

50 Ab Mat Sit Ups

200 Run

40 American KB Swings (53/35lbs)

200 Run

30 KB Alternating Lunges (53/35lbs) R/L=2

200 Run

20 KB Row (53/35lbs) (10 Each Side)

200 Run

10 Devil Press (35/20lbs)


WORKOUT OF THE DAY, MARCH 20TH 2019

March 19, 2019 | LAHAINA CROSSFIT

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx 9:25 after warm up and WOD explaination with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  There will be no other times for scoring on Friday besides the 9am hour! 

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting 1 of our certified judges TOM RAGUSA or JANELLE RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each

STRENGTH:

#deadlifts

On the :30s x 10 - 2 Deadlifts

Sets #1+2 (0:00+0:30) - 63% of estimated 1RM

Sets #3+4 (1:00+1:30) - 66%

Sets #5+6 (2:00+2:30) - 69%

Sets #7+8 (3:00+3:30) - 72%

Sets #9+10 (4:00+4:30) - 75%

With two sets inside each minute, we will be changing weights after ever two sets. A total of (5) weights, climbing from 63% to 75%.

BeachFit will do:

EMOM 5

6 KB Deadlifts + 12 Russian KB Swings 

WOD:

#work

AMRAP 16

40 Double Unders (80 Singles)

20 Pushups (*Scale to Knees, Box or Plank Taps)

10 Toes To Bar (Scale Hanging Knee Raises)

100m KB Farmer Carry (70/53lbs)

CASHOUT: 

#pump (10 min Cap)

10-1 

Handstand Pushups (*Scale to DB Push Press (35/20lbs)

Strict Pullups (Ring Rows) 

 


WORKOUT OF THE DAY, MARCH 19TH 2019

March 18, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every minute on the minute for 10 Min:  3 Back Squats

Aim is to build to a heavy triple for the day. Intentions are to start at a lighter load (70%), and build to the vicinity of 85-90% by the final set. 

Percentages:

Min 1: - 70% of estimated 1RM
Min 2: - 73%
Min 3: - 76%
Min 4: - 79%
Mins 5-10: (6 Sets) - Build to a heavy triple. 

BeachFit will do:

EMOM 10

5 Heavy KB Goblet Squats + Plank Army Crawl until :35 on clock.

WOD:

#thequeen

For Time:

70/50 Calorie Row (50/35 Cal Bike or 1000m Run)

50 Thrusters (95/65)  

30 Power Cleans (185/135lbs) Rx+205/145lbs

*Odd Object Option: DBall Cleans (150/100)

BeachFit will do:

For Time:

70/50 Cal Row

50 DB Thrusters (50/35lbs) *Scale to Single DB Thruster

30 DB Power Cleans

CASHOUT:

#run conditioning

50-40-30-20-10: Hollow Rocks or Rx+GHD Sit-Ups

*800-600-400-200-100m Run

Can sub 50,40,30,20,10 Cal Row instead of run.   Also, scale reps in half in needed

 

 


WORKOUT OF THE DAY, MARCH 18TH 2019

March 17, 2019 | LAHAINA CROSSFIT

Still need to get validated for 19.4 or wanting to better your score..well you're in luck!  You will have one more shot at it! 

Validation will be at 10am on MONDAY ONLY.  There will only be validation during OPEN GYM.  Open Scores will need to be submitted by 2pm Hawaii time. 

STRENGTH:

#snatch (ideally full squat, but power ok)

On the Minute x 11:

Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 - Rest or Additional Rep at 75%
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 - Rest or Additional Rep at 80%
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

BeachFit (Non Barbell Strength) will do:

AMRAP 10

10 Cal Bike

10 Plate Burpees

10 Plate Ground To Overhead (45/25lbs) 

WOD:

#Low Key

AMRAP 12: 

9 Burpee Pull-ups

12 Power Snatch (95/65) Rx+ 115/75lbs   *BeachFit will do 18 Alternating Dumbbell Snatch (50/35) 

27 AbMat Sit-ups

 


WORKOUT OF THE DAY, MARCH 16TH 2019

March 16, 2019 | LAHAINA CROSSFIT

Still need to get validated for 19.4 or wanting to better your score..well you're in luck!  You will have one more shot at it! 

Validation will be at 10am on Monday ONLY.  There will only be validation during OPEN GYM.  

WOD:

#clusterfun

AMRAP 20

*40 Alternating Lunges

*10 Squat Clean Thruster (115/75lbs)

200m Run (12/10 Cal Bike or 200m Row)

*Share Lunges and Squat Clean Thrusters reps.  Ideally, Partner 1 does 20 Alternating Lunges (10 Per Leg), then Partner 2 20 Alt Lunges (10 per leg).  

Partner 1, 5 Squat Clean Thruster, then Parter 2, 5 Squat Clean Thruster. 

Partner 1 200m Run, then Partner 2 200m Run. 

Shooting for 5-8 Rounds total. 


WORKOUT OF THE DAY, MARCH 15TH 2018

March 15, 2019 | LAHAINA CROSSFIT

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx 9:25 after warm up and WOD explaination with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting 1 of our certified judges TOM RAGUSA or JANELLE RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each

WOD:

#19.4  (12 min Cap)

For Time:

3 Rounds

10 Power Snatches (95/65)

12 Bar-Facing Burpees

Rest 3 Minutes

3 Rounds

10 Bar Muscle-ups

12 Bar-Facing Burpees

#19.4ish..

AMRAP 12

8 Pull-ups

10 Power Snatches (95/65)  *BeachFit will do 12 Plate Ground to Overhead 

12 Lateral Barbell Burpees

CASHOUT:

#pushn' and pulln'

EMOM 10

8 DB Deadlifts (50/35lbs) Rx+70/50

8-16 Pushups 

*As with most EMOM's you should be working for about 40-45 seconds so if you need to adjust reps feel free

**If EMOM is tough to maintain, turn into AMRAP 10

Immediately after the EMOM, complete 

400m Farmers Carry 50/35 DB or 53/35 KBs

 


WORKOUT OF THE DAY, MARCH 15TH 2019

March 15, 2019 | LAHAINA CROSSFIT

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx 9:25 after warm up and WOD explaination with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting 1 of our certified judges TOM RAGUSA or JANELLE RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each

WOD:

#19.4  (12 min Cap)

For Time:

3 Rounds

10 Power Snatches (95/65)

12 Bar-Facing Burpees

Rest 3 Minutes

3 Rounds

10 Bar Muscle-ups

12 Bar-Facing Burpees

#19.4ish..

AMRAP 12

8 Pull-ups

10 Power Snatches (95/65)  *BeachFit will do 12 Plate Ground to Overhead 

12 Lateral Barbell Burpees

CASHOUT:

#pushn' and pulln'

EMOM 10

8 DB Deadlifts (50/35lbs) Rx+70/50

8-16 Pushups 

*As with most EMOM's you should be working for about 40-45 seconds so if you need to adjust reps feel free

**If EMOM is tough to maintain, turn into AMRAP 10

Immediately after the EMOM, complete 

400m Farmers Carry 50/35 DB or 53/35 KBs

 


WORKOUT OF THE DAY, MARCH 14TH 2019

March 13, 2019 | LAHAINA CROSSFIT

What will 19.4 bring us?   Thrusters? Burpees? Muscle Ups?......

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:20 after warm up and WOD explaination with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting 1 of our certified judges TOM RAGUSA or JANELLE RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each

WOD:

#after hours

21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53) Rx+ Banded KB Swing

After Each Round:

15 AbMat Sit-ups (Rx+Toes to Bar)

30 Double Unders

100m Run (Driveway)

CASHOUT:

#back squats

Every minute on the minute for 7 minutes:

1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *moderate* back squat.

Min 1+2 - 70%

Min 3+4 - 73%

Min 5+6+7 - 76% 


 

 

 


WORKOUT OF THE DAY, MARCH 13TH 2019

March 12, 2019 | LAHAINA CROSSFIT

WOD:

#19.4primer

On The 2:00" x 3 Rounds (18:00):

1) 15/12 Calorie Row (or 12/10 Cal Bike or 200m Run) 7 Power Snatches, 7 Overhead Squats

2) 15/12 Calorie Row  (or 12/10 Cal Bike or 200m Run) or , 15 Box Jump Overs (24/20)

3) 15/12 Calorie Row  (or 12/10 Cal Bike or 200m Run) , 7 Thrusters, 7 CTB Pull-Ups

Barbell - 95/65lbs

Stimulus wise, we are looking for a loading that we are very confident we could cycle for 25+ repetitions on any given movement here. Light load, and focused on technique. For all stations, we need to be completed by the 1:30 mark. If we exceed that time limit at all, let's scale back the volume or the loading to ensure we stay within those parameters. We want the rest to make sure we are not turning this into full AMRAP of sorts.

BeachFit will do:

1) 15/12 Calorie Row (or 12/10 Cal Bike or 200m Run) 8 DB Power Snatches, 8 DB Goblet Squats  (50/35 or 35/20lbs)

2) 15/12 Calorie Row  (or 12/10 Cal Bike or 200m Run), 15 Box Jump Overs (24/20)

3) 15/12 Calorie Row  (or 12/10 Cal Bike or 200m Run) , 8 DB Thruster Thrusters, 8 Ring Rows 

CASHOUT:

#odds and ends

40/30 Cal Ski Erg

150ft DBall Carry (150/100lbs)

10/7 Bar Muscle Ups *Sub Jumping Box Muscle Up or 10 Dips + 10 Inverted Barbell Rows or Rope King Kongs

 

 


WORKOUT OF THE DAY, MARCH 12TH 2018

March 11, 2019 | LAHAINA CROSSFIT

Great work everyone on 19.3!  How are those shoulders feeling??

STRENGTH:

#cleans

On the 2:00 x 5 Sets:

2 High Hang Cleans (Pockets)

2 Hang Cleans (Knee-Level)

2 Cleans (Floor)

Set #1 - 45% of 1RM Clean
Set #2 - 50-55%
Set #3 - 55-65%
Sets #4+5 - Build to a Heavy Complex.

All repetitions are intended to be squat cleans, and the set is intended to be completed unbroken (touch and go repetitions on the full clean).

At the 12:00...

Every 2:00 x 4 Complexes:

2 Pausing Split Jerks - Video

1 Regular Split Jerk

Set #1 - 67% of 1RM Split Jerk
Set #2 - 70%
Set #3 - 73%
Set #4 - 73-76%

On the pausing split jerk, there are two pauses on the lift, each for a full 2 seconds:

1) Dip position
2) Catch position

BeachFit will do:

AMRAP  17

10 Ring Rows

20/15 Cal Bike

25 Sit Ups

30 Mountain Climbers (R/L=2)

WOD:

#beDTime

5 Rounds, On the 5:00:

15 Barbell-Facing Burpees

12 Deadlifts  (BeachFit - KB Deadlift)

9 Hang Power Cleans (BeachFit -  KB Swings)

6 Push Jerks (BeachFit -  KB Push Press)

Rx 135/95lbs (Rx+ 155/105)

*Stimulus wise, we are looking for a moderate barbell load that we are very confident that we could complete a full single round unbroken with.


WORKOUT OF THE DAY, MARCH 11TH 2018

March 10, 2019 | LAHAINA CROSSFIT

We will  have scoring/judging heats during Open Gym on Monday (March 11th)  starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

We will have scoresheets available along with clipboards and pens.

We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting 1 of our certified judges TOM RAGUSA or JANELLE RAGUSA

We will ONLY validate all scores that we have overseen.

If you plan on submitting a video, please contact us ahead of time.

Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each week*

STRENGTH:

#stamina squats

Alternating "On the Minute" x 12 (6 Rounds):

Minute 1 - 6 Back Squats

Minute 2 - 3 Front Squats

*Use 63% of 1 Rep Max Front Squat for both the Back Squats and the Front Squats. 

BeachFit will do:

AMRAP 12

20 Russian KB Swings

20 AbMat Sit Ups (20 Plank Taps)

15/10 Ski Erg

WOD:

#Sir Charles

1,000m Run (1250 row), directly into...

5 Rounds: 

10 CTB Pull-Ups

30 Air Squats

Directly into... 1,000m Run (1250 Row)

*Wear 20/14 Weight Vest if desired

CASHOUT:

#body armor

4 Giant Sets:
9-7-5-3: Barbell Bench Press
30 Low-Banded Rows - Video

Rest 2:00 between sets.

2 Giant Sets:
50' Single Arm OH Walk - Video
100' (2 Down and Backs) Double KB Front Rack Carry - Video
200' (4 Down and Backs) Farmers Carry

Rest 2:00 between sets.

 


WORKOUT OF THE DAY, MARCH 9TH 2019

March 9, 2019 | LAHAINA CROSSFIT

WOD:

#saturdayfun

Teams of 2

200m Run* 

60 Double Unders**

200m Run*

60 Power Snatch (75/55lbs)**

200m Run*

60 Pullups**

200m Run*

60 Russian KB Swings (70/53lbs)**

200m Run*

60 Toes to Bar**

200m Run*

60 Thrusters (75/55lbs)**

*Partner A complete a 200m run, then Partner B completes a 200m run

**Movements - Share reps as needed

 


WORKOUT OF THE DAY, MARCH 8TH 2019

March 8, 2019 | LAHAINA CROSSFIT

19.3 is Here! Please see below for Lahaina CrossFit's Open schedule. 

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:15 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:15 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting 1 of our certified judges TOM RAGUSA or JANELLE RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each week*

WOD:

#19.3

For time:

200ft Dumbbell Overhead Lunge (50/35)

50 Dumbbell Box Step-ups (24/20)

50 Strict Handstand Push-ups

200ft Handstand walk

Time cap: 10 minutes

19.3 Ish..

AMRAP 15: 

200ft. Dumbbell Overhead Walking Lunge or Walking Lunge (50/35) 

50 Dumbbell (50/35) Box Step-ups(24/20) 

50 Dumbbell Power Snatch (50/35)

Rest as needed and complete Cashout

CASHOUT:

#baller

2 Rounds for time:

400m Run

30 Wall Balls

200m Farmer Carry (53/35lbs)


WORKOUT OF THE DAY, MARCH 7TH 2019

March 6, 2019 | LAHAINA CROSSFIT

WOD:

EMOM'N

Rotating stations "On the 1:30" x 18:00 (Twice through):

Station #1 - *1:00 Moderate Row/Bike/Ski/200m Run

Station #2 - 10 Thrusters (95/65) + 10 Toes To Bar or Ab Mat Sit Ups

Station #3 - *1:00 Moderate Row/Bike/Ski/200m Run

Station #4 - 10 Burpee Box Jump Overs + Plank remaining time to :60 sec

Station #5 - *1:00 Moderate Row/Bike/Ski/200m Run

Station #6 - 12 Plate Ground To Overhead + 10 Alternating Overhead Lunges, 5 Per Leg

During the 1:30 we are looking to work for approx 1 minute

*Inside these stations, we are working for 60 our of the 90 seconds. Listed at a "moderate" pace, we are not really  moving for score here, but we want to make ourselves work.

Suggestions:

Rower 18/15 or 15/12  

Bike/Ski 15/10 or 12/8

CASHOUT:

#bruh 

1-3 Rounds

8-10 Single Arm DB Bench Press or Incline Press (3 seconds down)

12-15  Barbell Curls

15-20 DB Skull Crushers