Workout of the Day

WORKOUT OF THE DAY, JUNE 7TH 2021

Class will be doing WOD and STRENGTH (Pause Front Squats). Other STRENGTH pieces to be done during open gym. WOD: #Rickey Stenhouse 2 Sets21-15-9Kettlebell Front Squats (2×53/35) **Scale to DB Front Squats 50/35 or Barbell 95/65lbsCalorie Assault Bike (30-21-14 Bike Erg or Row)-Rest 1:1 between

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WORKOUT OF THE DAY, JUNE 4TH 2021

Aloha! Class will be doing #Mount Rushmore WOD and CASHOUT in class. This week was tough! Listen to your body. Remember – what is listed is the competitor/games track. Do only what you feel up for. WOD: #Mount Rushmore 50/40 Calorie Assault Bike (70/55 Cal

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WORKOUT OF THE DAY, JUNE 3RD 2021

WOD: #Metcon 0-5min 600m Run (Rx+45/30 Cal Bike) Max Russian KB Swings (70/53lbs) 5-10min AMRAP 10 Pushups 10 KB Sumo Deadlift High Pull (*Scale to Deadlifts) 10 Sit Ups 10-15min Row 500m or Run 400m  Max Russian KB Swings (70/53lbs) 15-20 min AMRAP 10 Up

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WORKOUT OF THE DAY, JUNE 2ND 2021

Aloha LCF Ohana! We will be doing #houseparty WOD and #front/back squat STRENGTH in class. WOD: #houseparty 2 Sets:30-20-10Dumbbell Snatches 50/35lbs Rx+(70/50)Burpees Box Jump Over (24”/20”)-Rest 1:1 between sets- Target Time each set: 7-8 minutes Time Cap each set: 11 minutes CASHOUT: 9-7-5-3 strict press

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WORKOUT OF THE DAY, JUNE 1ST 2021

We will be doing WOD and Deadlift Strength in Class today! WOD: #cardiosmardio EMOM 28 Min 1: 15/12 Cal Row, Ski Erg, Erg Bike OR 11/8 Cal Assault Bike Min 2: 20 Ab Mat Sit Ups (Rx+15 GHD Sit Ups) Min 3: 15/12 Cal Row,

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WORKOUT OF THE DAY, MAY 31ST

LCF Ohana and Guests! We will be doing our annual Memorial Day Murph on Monday May 31st. We will have our normal Open Gym Hours from 6:00-10:30am and CrossFit Class at 8am and 9am. NO EVENING CLASSES!! If doing Open Gym (and doing Murph) please

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WORKOUT OF THE DAY, MAY 28TH 2021

Lahaina CrossFit Ohana: We will be doing our annual Memorial Day Murph on Monday May 31st. We will have our normal Open Gym Hours from 6:00-10:30am and CrossFit Class at 8am and 9am. NO EVENING CLASSES!! If doing Open Gym (and doing Murph) please be

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WORKOUT OF THE DAY, MAY 27TH 2021

WOD: #heatwave For Time: Buy In: 25 Up Downs Then… 40/30 Cal Machine 50 Double Under  * Scale to 75 Singles 30 Toes to Bar   *Scale to Hanging Knee Raise, V-Ups or Ab Mat Sit Ups 50 Double Under 20/10 Cal Machine 50 Double

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WORKOUT OF THE DAY, MAY 26TH 2021

WOD: (Will be doing Powerranger WOD and Front/Back Squat Strength in class today! #powerranger EMOM 24 Min 1: 6 Power Snatches 115/75lbs (Rx+ 135/95) Min 2: 15 Russian Swings (70/53lbs) Min 3: :40 Sec Plank *Can do Plank Taps or Switch Each Round with Plank/Left/Right

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WORKOUT OF THE DAY, MAY 25TH 2021

WOD: We will be doing #redranger WOD (3 sets) and Accessory in class today. Olympic lifting will be done on own during OPEN GYM. #redranger 4 Sets (1 set every 10 min) 21-15-9 (18-12-6)Calorie Row, Erg Bike, Assault Bike or Ski Erg200m Run Ex: 21

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