WORKOUT OF THE DAY, JULY 19TH 2018

July 19, 2018 | LAHAINA CROSSFIT

WOD:

#emom

Every 3 minutes for 24 Minutes:

21 Ab Mat Sit Ups (Rx+GHD Sit Ups

14 Single DB Thruster (35/25lbs)

1 Driveway Run 

CASHOUT:

Foam Roll/Lacrosse Ball


WORKOUT OF THE DAY, JULY 18H 2018

July 17, 2018 | LAHAINA CROSSFIT

WOD:

#death race (14 min cap)

Demonstrated by CompTrain Games Athlete, Cole Sager (Video)

5 Rounds:

15/10 Calorie Assault Bike  (If row, 18/15 Cal)

10 Burpees

STRENGTH:

#deadlift

3 Sets of 6 – Deadlift

2 Sets of 8 – Sumo Deadlift

2 Sets of 12 – Romanian Deadlift

Aim is to build steadily to a moderately heavy load, and complete all sets across. In terms of percentages we are not looking to move far past 70% on our conventional deadlift on the 3×6. The following accessory movements are to be completed at far lighter loads, focusing on technique.

CASHOUT:

#ski

AMRAP 8:

Ski Erg Calories

*On the Minute, starting on the 1:00:

3 DBall Cleans (150/100)  Scale to Heavy DB Power Clean (70/50lbs)


WORKOUT OF THE DAY, JULY 17TH 2018

July 16, 2018 | LAHAINA CROSSFIT

STRENGTH:

#power clean and jerk

On the Minute x 10:

Hang Power Clean + Power Clean + Split Jerk

Sets #1+2 – 65% of 1RM CJ

Sets #3+4 – 68% of 1RM CJ

Sets #5+6 – 71% of 1RM CJ

Sets #7+8 – 74% of 1RM CJ

Sets #9+10 – 77% of 1RM CJ

BeachFit will do:

On the Minute x 10

3 KB Dead + 3 KB Plyo Squat + 3 KB Clean + 3 KB Overhead Press

WOD:

#liquid "cain

5 Rounds:

5 Power Clean and Jerks (155/105)  *BeachFit will do 10 Plate Ground to Overhead (55/35lbs)

10 Chest to Bar Pull-Ups  (Scale to Pullups or Ring Rows)

CASHOUT:

#strict handstand pushups

2 Rounds:

45% of Max Set

40% of Max Set

35% of Max Set

Rest 1:30 between rounds.

Scale to Inverted Handstand Pushups or Seated Strict DB Press

As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 9-8-7. The athlete would first complete his or her 9 reps, kick down, and rest just enough so that they could complete 8 more reps unbroken. Kick down, and finally do the same for the 7 reps. That would complete a single “round”, where we are resting 1:30 between.

 


WORKOUT OF THE DAY, JULY 15TH 2018

July 15, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squat

On the Minute x 12 (3 Rounds):

Minute #1 – 5 Reps @ 75% of 1RM

Minute #2 – 3 Reps @ 80% of 1RM

Minute #3 – 1 Rep @ 85% of 1RM

Minute #4 – Rest

*BeachFit will do

EMOM 12

Min 1: 10 Air Squats + 10 Ab Mat Sit Ups

Min 2:  :15 Squat Hold + :15 Plank Hold

Then, 8 min to complete..

#front rack reverse lunge

Set #1 – 12 Reps @ 40% of 1RM Front Squat

Set #2 – 12 Reps @ 45% of 1RM Front Squat

Set #3 – 12 Reps @ 50% of 1RM Front Squat

Rest 1:30 between sets

*BeachFit will do KB Goblet Reverse Lunges

WOD:

#sore subject

Alternating Tabata x 8 Minutes:

Back Squat (Empty Barbell 45/35lbs)

Double Unders

Ex:

For clarity (below is a running clock)

20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest

20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest

That would complete 2 full rounds, of the 8 total.

 


WORKOUT OF THE DAY, JULY 14TH 2018

July 14, 2018 | LAHAINA CROSSFIT

WOD:

#get it

10 Rounds (5 Rounds each)

100m Run or 10/8 Cal Bike)

10 Thrusters (115/75lbs)

15 Russian KB Swings (70/53lbs)

Partner A completes full round.  Partner B will hold a Plank while Partner A is running and then partern B gets to rest during Partner A's Thrusters and Swings.  Swith and continue in this fashion until each has completed 5 full rounds. 

CASHOUT:

21-18-15-12

Kipping Handstand Pushups  (Scale to seated strict db press)

Toes to Bar


WORKOUT OF THE DAY, JULY 13TH 2018

July 12, 2018 | LAHAINA CROSSFIT

STRENGTH:  (20 min for Front Squats and Deadlifts)

#front squats

3 sets of 2 Reps

Warming Sets (not counted towards the 3 working sets):

Set #1 – 5 Reps @ 60% of 1RM Front Squat

Set #2 – 3 Reps @ 65% of 1RM Front Squat

Set #3 – 2 Reps @ 70% of 1RM Front Squat

Set #4 – 2 Reps @ 74% of 1RM Front Squat

Set #5 – 2 Reps @ 78% of 1RM Front Squat

Set #6 – 1 Rep @ 81% of 1RM Front Squat

Sets #7,8,9 – Build steadily to a heavy set of 2 repetitions for the day.

#deadlifts

8 sets of 2

Set #1 – 2 Reps @ 60% of 1RM Deadlift

Set #2 – 2 Reps @ 65% of 1RM Deadlift

Set #3 – 2 Reps @ 70% of 1RM Deadlift

Set #4 – 2 Reps @ 75% of 1RM Deadlift

Set #5,6,7,8 – 2 Reps @ 80% of 1RM Deadlift

BeachFit will do:

#friday the 13th

AMRAP 18

13 KB Deadlifts

13 KB Plyo Squats

13 KB Goblet Squats

13 Plank Taps

13 Cal Bike

WOD:

#doce

Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95) Rx+155/105  *BeachFit KB Cleans or Swings
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80) Rx+135/95
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65) Rx+115/75
15 Burpee Box Jump Overs (24/20)

CASHOUT:

#split Jerk 

5 Sets of 3: Jerk Balance (Video)
5 Sets of 3: Tall Jerk (Video)
5 Sets of 2: Pausing Split Jerk (Video)

Working up to 30-40% of 1RM

 

 


WORKOUT OF THE DAY, JULY 12TH 2018

July 11, 2018 | LAHAINA CROSSFIT

WOD:

#push it

EMOM 24

Min 1:  12 DB Push Press (50/35lbs)

Min 2:  KB waiter carry Right, KB Front rack Left Down; Switch on way back; Farmer carry back.  (Total of 3 lengths or 1.5 down back) (35/26lbs)

Min 3: 15 Ab Mat Sit Ups - remaining time to :45 sec hold Superman

Min 4:  200m Run (Scale to Driveway Run)

CASHOUT:

#bro out

12-10-8-8

Barbell Curls

24-10-16-16

Single KB Skull Crusher 

 

 

 


WORKOUT OF THE DAY, JULY 11TH 2018

July 10, 2018 | LAHAINA CROSSFIT

WOD:

#hail mary  

For Time:

200 Double-Unders  *Scale to 400 singles

1,500 Meter Row

100 Wallballs (20/14) *Females to a 9′ Target

50/35 Calorie Assault Bike

CASHOUT:

#snatch prime

On the Minute x 7 Sets:

Snatch Pull

Hang Snatch High Pull

2 Hang Power Snatches

As a refresher, on the snatch pull, the arms stay long (high pull is where we bend the elbows).  Working around 40-50% for this part

#snatch complex

On the Minute x 9:

Snatch Deadlift

Low-Hang Power Snatch

On the following low-hang power snatch, this movement starts by lowering the bar below the knee, close to the floor – but, without actually touching the floor.  Build in load. 


WORKOUT OF THE DAY, JULY 10TH 2018

July 9, 2018 | LAHAINA CROSSFIT

WOD:

#helen

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

or 

#big helen

3 Rounds:

600 Meter Run

21 KBS (70/53)

7 Ring Muscle-Ups

CASHOUT:

#big bertha

3-5 Rounds

15/12 Calorie Assault Bike

5 DBall Cleans (150/100)  *Scale to DB Power Cleans (70/50lbs)

1-2-3-4-5 Rope Climbs (15′) *Scale to 5 DB Row per round if no rope climbs. 


WORKOUT OF THE DAY, JULY 10TH 2018

July 9, 2018 | LAHAINA CROSSFIT

WOD(s):

#Everest 

For Time:  (15 time cap)

21 Back Squats, 21 Strict Handstand Pushups  

15 Back Squats, 15 Strict Handstand Pushups

9 Back Squats, 9 Strict Handstand Pushups

Rx” Loading – 315/225

Modification #1 Loading – 275/185

Modification #2 Loading – 225/155

These are only starting points to work with. A strong place to be if we do not align with the numbers above is to take 75% of our current/estimated back squat best. 

#body armor 1

4 “Giant” Sets:

8 Unbroken Barbell Bench Press Repetitions

8 Unbroken Hang Power Cleans

Rest  up to 2:00 between sets.

Rx weight on both should be around 65-75% on both movement.

BeachFit will do: (Beachfitters will 20 Min AMRAP and body armor 2)

AMRAP 20

10 Goblet Squats

10 KB Swings

10 Pushups

10 Cal Row

#body armor 2

3 “Giant Sets”:

12 Alternating Dumbbell Strict Presses  (R=1, L=2)

15 Weighted AbMat Sit-Ups  

18 Dumbbell Floor Presses (Video)

21 Glute Bridge Raises (Feet on bench)  Rx+Slow Hip Extensions

Rest up to 2:00 between sets.

**Choose weights to go unbroken each movement.  Can go up each  set if desired.

 


WORKOUT OF THE DAY, JULY 6TH 2018

July 5, 2018 | LAHIANA CROSSFIT

STRENGTH: (20 Total Min for strength)

#box squats

7 Sets of 2

Squat to a box height slightly below parallel.

BeachFit will do:

AMRAP 15

10 Cal Row

5 Pushups

*Add 1 Pushup each Round  (Scale to Plank Taps if need, R/L=1)

#front rack reverse lunges

3 “Giant Sets”

12 Front Rack Reverse Lunges (6/side)

12-15 Heavy Russian Kettlebell Swings

Move directly into the swings after racking the barbell, and rest 2:00 between sets.

 On the front rack reverse lunges, aim to start at 50-55% of your estimated 1RM Front Squat and build from there. On the Russian (chest level) kettlebell swings, athlete’s choice here, with the intention on it being a loading heaver than we routinely swing. 

WOD:

#parks and wreck

For Time:

27-21-15-9

Assault Bike Calories or Row

Kettlebell Swings (70/53)

200 Meter Run after each round with heavy ball (30/20lbs)

CASHOUT: 

#body armor

21-18-15-12:

Weighted AbMat Sit-Ups

Romanian Deadlifts (Video)

Load intentions are on the “unbroken” side. Every set should be completed with challenging effort, but absolutely able to be completed unbroken.

 


WORKOUT OF THE DAY, JULY 5TH 2018

July 5, 2018 | LAHAINA CROSSFIT

WOD:

#after party

EMOM 20

Min 1:  12 Devil Press (35/25lbs)

Min 2:   12/10 Cal Bike (Rx+15/10)

Min 3:  :40 Plank

Min 4:  12 Box Over Jumps (24/20)

CASHOUT:

Foam Roll/Lacross Ball/Barbell Smash


WORKOUT OF THE DAY, JULY 4TH 2018

July 3, 2018 | LAHAINA CROSSFIT

Aloha!  Just a reminder that there is only the 6, 7, 8 and 9am classes on the 4th of July!  Start your day off with a great WOD at LCF! 

WOD:  (40 min Cap)

#glen

For Time:

30 Clean and Jerks (135/95)  *BeachFit will do DB Clean and Jerks or Plate Ground to Overhead

Run 1 Mile

10 Rope Climbs  *Scale to 20 Pullups or Double KB Rows 

Run 1 Mile

100 Burpees

**There will be different modifications for this WOD listed that box! 


WORKOUT OF THE DAY, JULY 3RD 2018

July 2, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squats

On The Minute x 12 (3 Rounds):

Minute 1 – 6 Reps @ 65% of 1RM Back Squat

Minute 2 – 4 Reps @ 70% of 1RM Back Squat

Minute 3 – 2 Reps @ 75% of 1RM Back Squat

Minute 4 – Rest

BeachFit will do:

3 Goblet Squats

3 Sit Ups 

100m Run

*Add 3 reps per round.  

WOD:

#liquid laugh

5 Rounds:

1:00 – Max Front Rack Dumbbell Lunges (50’s/35’s)

1:00 – 50 Double-Unders

1:00 – Max Assault Bike Calories

1:00 – Rest

Your score today will be total lunges and total calories on the assault bike, added together.

CASHOUT:

#handstand pushups

3 Rounds:

40% of Max Set

35% of Max Set

30% of Max Set

Rest 1:30 between rounds.

As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 8-7-6. The athlete would first complete his or her 8 reps, kick down, and rest just enough so that they could complete 7 more reps unbroken. Kick down, and finally do the same for the 6 reps. That would complete a single “round”, where we are resting 1:30 between.  This can be done with strict seated db presses as well. 

 


WORKOUT OF THE DAY, JULY 2ND 2018

July 2, 2018 | LAHAINA CROSSFIT

WOD:

#Van Damme (20 Min Cap)

30 Power Snatches

10 Ring Muscle-Ups  * Scale to 20 Chest to Bar or Pullups

30 Power Clean and Jerks

10 Ring Muscle-Ups

30 Thrusters

10 Ring Muscle-Ups

Rx – 135/95  (Scale 115/75, 95/65)

BeachFit will do:

30 DB Power Snatches

20 Ring Rows

30 Plate Ground to Overhead

20 Ring Rows

30 DB Thruster

20 Ring Rows

#body armor

Not for Time, 3 Rounds:

100 Meter Double Kettlebell Front Rack Carry (Video)  **Challenging, but doable without several breaks. Free to build in loading over the course of the three rounds as we see fit.

100 Meter Double Kettlebell Farmers Walk

200 Meter Sled Drag **We are looking for a loading that we are confident we could complete with at most, 2 breaks during a 200m distance


WORKOUT OF THE DAY, JUNE 30TH 2018

June 30, 2018 | LAHAINA CROSSFIT

WOD:

#partner kellys

5 Rounds for time:

400m Run together

60 Box Jumps or Box Jump Overs (24/20)

60 Wall Balls (24/20lbs)

Run together.  Share Reps as Needed on the Box Jumps and Wall Balls.  1 Partner working and 1 partner resting. 

CASHOUT:

#body armor

27-121-15-9

DB Bench Press (50/35lbs)

GHD Sit Ups


WORKOUT OF THE DAY, JUNE 29TH 2018

June 29, 2018 | LAHAINA CROSSFIT

STRENGTH:

#overhead squats (15 MIN)

Work up to a "heavy" Overhead Squat.  Scale to Front Squat

BeachFit will do:

250m Ski Erg

20 Mountain Climbers

10 Alternating Lunges

WOD: 

#over and out

For Time:

20 Power Snatches (95/65) Rx+ 115/75lbs

20 Barbell-Facing Burpees

20 Overhead Squats (95/65)

20 Barbell-Facing Burpees

20 Squat Snatches (95/65)

**Scale to Power Clean, Front Squats, and Squat Cleans if needed

BeachFit will do:

For Time:

20 Plate Ground to Overhead

20 Barbell-Facing Burpees

20 Goblet Squats

20 Barbell-Facing Burpees

20 KB Tators

CASHOUT:

#midline conditioning

750 Meter Row (25/20 Cal Bike) , 50 AbMat Sit-Ups

500 Meter Row (20/15 Cal Bike) 35 Weighted AbMat Sit-Ups (medium load)

250 Meter Row, (15/10 Cal Bike) 20 Weighted AbMat Sit-Ups (heavy load)

Aim is to steadily increase our difficulty of the sit-ups over the course of the three rounds, as the distance reduces on the row. For a weight, athlete’s choice to use a dumbbell or plate, held across the chest

 


WORKOUT OF THE DAY, JUNE 28TH 2018

June 28, 2018 | LAHAINA CROSSFIT

Going to miss seeing Katie's smiling face every morning at 7am!  Best of luck on your new adventure and remember Wednesdays we wear pink!!

WOD:

Every 1:30, for 30 minutes (5 sets of each)

Station 1: 30 Double Unders + 10 Suitcase Deadlifts per side (70/53lbs)

Station 2: 15/10 Calories Assault Bike or 250/200m Row

Station 3: 15 Plate Burpees 

Station 4: 200m Run

 


WORKOUT OF THE DAY, JUNE 27TH 2018

June 28, 2018 | LAHAINA CROSSFIT

Going to miss seeing Katie's smiling face every morning at 7am!  Best of luck on your new adventure and remember Wednesdays we wear pink!!

WOD:

Every 1:30, for 30 minutes (5 sets of each)

Station 1: 30 Double Unders + 10 Suitcase Deadlifts per side (70/53lbs)

Station 2: 15/10 Calories Assault Bike or 250/200m Row

Station 3: 15 Plate Burpees 

Station 4: 200m Run


WORKOUT OF THE DAY, JUNE 27TH 2018

June 26, 2018 | LAHAINA CROSSFIT

#power clean technique

7 Sets:

Pausing Power Clean (Video)

There are (3) pauses in each repetition:
1 – Knee-Level
2 – Mid-Thigh
3 – Power Receiving Position

WOD:

#big band

For Time (8:00 Time Cap)

50 Power Cleans

Qualifier Rx – 205/145

Open Rx – 185/135

Other Scaling options 165/115lbs, 135/95lbs, 115/75lbs

**BeachFit will do 

5rds

20 Plate Ground to Overhead (45/25lbs)

20 Mountain Climbers 

At the 15:00,  then

#tank top

5 Rounds:

20/15 Calorie Assault Bike or Row

10 Strict Pull-Ups  **Scale to Ring Rows with 2 Second hold at top

8 Bench Press (185/125)  **Scale  load or scale to db bench press