WORKOUT OF THE DAY, APRIL 20 2019

April 20, 2019 | LAHAINA CROSSFIT

WOD:

#wreckyourself

Teams of 2.  Complete the Runs together.  Share other reps as desired.

800m Run w/odd object (30/20lbs)

2 Rope Climbs

18 Squat Cleans (135/95lbs)

800m Run w/odd object

6 Rope Climbs

30 Squat Cleans 

800m Run 

8 Rope Climbs

40 Squat Cleans 


WORKOUT OF THE DAY, APRIL 19TH 2019

April 18, 2019 | LAHAINA CROSSFIT

Happy Aloha Friday and Good Friday!  There will be no evening classes on Friday April 19th.  Please join us for our 6,7,8 or 9am CrossFit classes. 

We will be closed on Sunday April 21st for the Easter Holiday! 

STRENGTH:

#front squats

Every :60 seconds for 6 minutes:

6 sets of 1 Rep

- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 53% of estimated 1RM Front Squat

Set #2 - 58%

Set #3 - 63%

Sets #4-6 (3 Sets) - Build to a moderate, between 66-75%. Aim to beat last week.

At the 10:00 then....

#push press

Every 1:30 for 6 minutes

4x6 Repetitions

Set #1 - 76%
Set #2 - 78%
Set #3 - 80%
Set #4 - 83%

**If you did your front squats as the cashout yesterday, then take the time to foam roll.

BeachFit will do:

15 Min Cap

21,18,15,12,9,6,3

Plate Ground to Overhead (45/25lbs)

Mountain Climbers (R/L=1)

7/5 Ski Erg

 WOD:

#vader

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14lbs)

18 Alternating Dumbbell Snatches (50/35lbs)

15 Lateral Burpees over DB

 


WORKOUT OF THE DAY, APRIL 18TH 2019

April 18, 2019 | LAHAINA CROSSFIT

WOD:

#marathon

2 Rounds: 

400 Meter Run, 26 Hand Release Push-ups or Barbell Push Press (45/35lbs)

400 Meter Run, 26 Kettlebell Swings (53/35lbs) Rx+70/53lbs

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 KB Deadlifts 

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps (24/20)

CASHOUT:

#tempo front squats

6 sets of 1 Rep

- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 53% of estimated 1RM Front Squat
Set #2 - 58%
Set #3 - 63%
Sets #4-6 (3 Sets) - Build to a moderate, between 66-75%. Aim to beat last week.


WORKOUT OF THE DAY, APRIL 17TH 2019

April 17, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlift

On the 2:00 x 6 Sets:

Set #1 - 3 Deadlifts @ 74%

Set #2 - 1 Deadlift @ 81%

Set #3 - 3 Deadlifts @ 74%

Set #4 - 1 Deadlift @ 86%

Set #5 - 3 Deadlifts @ 74%

Set #6 - 1 Deadlift @ 91%

BeachFit will do:

On the 2:00 X 6 Sets:

10 KB Deadlifts + 10 Plyo KB Squats + 10 Deadbugs or Banded Deadbugs

WOD:

#door bell

AMRAP 18:

21/15 Calorie Assault Bike

15 Hand Release Pushups

15 DB Deadlifts (50's/35's)

15 DB Front Squats (50's/35's)

CASHOUT:

#abtastic

30 Barbell Sit Ups (Rx+GHD Sit-Ups)

40 Hollow Rocks

50 AbMat Sit-Ups

 


WORKOUT OF THE DAY, APRIL 16TH 2019

April 15, 2019 | LAHAINA CROSSFIT

WOD:

#Tres Leches

On the 0:00... "Tres Leches" Part #1:

30 Clean and Jerks (135/95)  

*Stimulus wise, we are looking for our "Grace" weight. That is, a weight we are very confident we could complete 10+ reps with unbroken.

On the 10:00... "Tres Leches" Part #2:

30 Kipping HSPU
30 Bar Muscle-Ups

Scale to:

60 DB Push Press (50/35 or 35/20lbs)

30 Pullups or Chest to Bar

30 Dips (Bench or Ring dips)

Parts 1 and 2 we are looking to be done by the 8 minute mark to allow for 2 min rest before the next part(s)...

On the 20:00... "Tres Leches" Part #3:

1 Mile Run  (Scale to 2000/1600m)

Track all three completion times. Score for the day is the sum of the three. Every second counts.


WORKOUT OF THE DAY, APRIL 15TH 2019

April 14, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every :90 complete:

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

#snatch complex

At the 11:00...

On the 1:00 x 7 Sets:

1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.

BeachFit (those not wanting to complete Squats and Snatch) will do:

AMRAP 18 

3 KB Swings 

3 KB Goblet Squats

3 Sit Ups 

Drive Run

Then, 6 of each...Then 9 of each...Going up by 3 Reps each round. Run stays same. 

WOD:

#body armor

3 Giant Sets:

50' Single Arm OH Walk (left) - Video

50' Single Arm OH Walk (right) - Video

7 Inverted Pausing Rows (2s) - Video

Rest up to 1:00 between sets.

Then...

#armor body

3 Giant Sets:

9 Sumo Deadlifts - Video
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.


WORKOUT OF THE DAY, APRIL 14TH 2019

April 11, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlift

On the 2:00 x 6 Sets:

Set #1 - 3 Deadlifts @ 72%
Set #2 - 1 Deadlift @ 79%
Set #3 - 3 Deadlifts @ 72%
Set #4 - 1 Deadlift @ 84%
Set #5 - 3 Deadlifts @ 72%
Set #6 - 1 Deadlift @ 89%

Increasing by 2% on all lifts today from last week's effort.

BeachFit will do:

On the 2:00 X 6 Sets:

10 KB Deadlifts + 10 Plyo KB Squats + 10 Deadbugs 

WOD:

#tnt

30 Power Snatches

30 Clean and Jerks

30 Thrusters

Rx 95/65lbs  (Scale 75/55lbs)

Competitor (Rx+)

#van damn

30 Power Snatches, 10 Ring Muscle-Ups

30 Power Clean and Jerks, 10 Ring Muscle-Ups

30 Thrusters, 10 Ring Muscle-Ups

Rx – 135/95

Beachfit will do:

30 Devil Press (35/20)

30 DB Clean Jerk

30 DB Thrusters

CASHOUT:

#body armor

2 Rounds

100' Single DB OH Walk

30 Weighted Abmat Sit-Ups (Anchor the feet, and hold a dumbbell across the chest. Challenging load that we can complete the set of 30 with no more than one break.)

10 Romanian Deadlifts (Roughly 25% of 1 Rep Max)


WORKOUT OF THE DAY, APRIL 11TH 2019

April 10, 2019 | LAHAINA CROSSFIT

WOD:

#leis colaboration

400m Run

33 Alternating DB Snatches (50/35lbs)

200m Walking Lunge

33 Althernating DB Snatches (50/35lbs)

200m Walking Lunge

33 Alternating DB Snatches

400m Run

CASHOUT:

1-2 Rounds

50 Banded Pressdowns

50 Banded Hammer Curls

50 Banded Face Pulls

50 Grasshoppers (R/L=2)

 


WORKOUT OF THE DAY, APRIL 10TH 2018

April 10, 2019 | LAHAINA CROSSFIT

STRENGTH:

#front squats

Every minute for 6 minutes:

6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 50% of estimated 1RM Front Squat
Set #2 - 55%
Set #3 - 60%
Sets #4-6 (3 Sets) - Build to a moderate, between 60-65%.

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. We are using this as a technique primer to our following workout, which includes heavier front squats.

At the 10:00...then...

#push press

Every 90 seconds....

4 Sets of 6 Repetitions

Set #1 - 73%
Set #2 - 75%
Set #3 - 77%
Set #4 - 79%

Percentages based on your estimated 1RM Push Press. 

BeachFit will do:

AMRAP 15 

3,6,9,12,15,18,21....

Plate Ground to Overhead (45/25lbs)

After each round complete..

10 Plank Army Crawlers (R/L=1)

7/5 Cal Row

WOD:

#heartbreak kid

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

or 

#heartbreak kidish..

AMRAP 12

10 Front Squats (135/95lbs) *BeachFit will do Double DB Front Squats 

20 Pullups *BeachFit will do Ring Rows

50 Double Unders  (Scale to 100 Single Unders)

 


WORKOUT OF THE DAY, APRIL 9TH 2018

April 9, 2019 | LAHAINA CROSSFIT

Be sure to checkout Lahaina CrossFit's very own Fred Lewis (bearded bro in red) on this seasons GOLD RUSH: Parkers Trail on Discovery Channel.  He is putting his CrossFit to use as he is the groups survival specialist and emergency medic during their quest to find gold. 

STENGTH:

#push

Every minute on the minute for 10 minutes:

30% of Max Strict Handstand Pushups *Scale to Strict DB Press 5-10 Reps per min

WOD:

#bad blood

5 Rounds:

1:00 - Max Burpee Box Jumps (24"/20")

1:00 - Power Cleans 135/95lbs Rx+155/105 *Load you could cycle 15+Reps 

1:00 - Assault Bike Calories

1:00 - Rest

CASHOUT:

3 Sets:
:20s Hollow Body Plate Hold Overhead *Rx+GHD Static Hold (belly up)

:20s Superman Hold *Rx+GHD Static hold (belly down)

Directly into:

3 Sets:
21 Barbell Sit Ups or Rx+GHD Sit-Ups
21 Glute Bridge Raises or Rx+GHD Pausing Hip Extensions


WORKOUT OF THE DAY, APRIL 8TH 2019

April 7, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every :90 seconds for 9 minutes: 

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

At the 12:00.....

#power snatch

On the 1:00x 4 Sets:

1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

... Directly into:

On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 63%
Set #3 - 66%
Set #4 - 68%

*Changing to Singles...

Set #5 - 72%
Set #6 - 76%
Set #7 - 80%
Sets #8, 9, 10 - 84%

**BeachFit or those not wanting to do STRENGTH, complete:

#Seal Level

18 minutes

Max Meter Row

*Every 3 Minutes (Starting at 0:00): 
10 Kettlebell Swings (53/35lbs)
10 KB Goblet Squats

WOD: 

#body armor

3 Giant Sets, 

16 KB Front Rack Reverse Lunges  *go up from last week

8 Strict Toes to Bar  *Strict TTB modification (laying leg raise), click HERE).

16 Barbell Good Mornings  (45/35lbs)

8 Strict Toes to Bar

200m Run

 

 

 

 

WORKOUT OF THE DAY, APRIL 5TH 2019

April 4, 2019 | LAHAINA CROSSFIT

STRENGTH:

#deadlifts

On the 2:00 x 6 Sets:

Set #1 - 3 Deadlifts @ 70%

Set #2 - 1 Deadlift @ 77%

Set #3 - 3 Deadlifts @ 70%

Set #4 - 1 Deadlift @ 82%

Set #5 - 3 Deadlifts @ 70%

Set #6 - 1 Deadlift @ 87%

Last set, Reps increase..

Set #7 - 10 Reps @ 65%

BeachFit will do:

Every 2 minutes x 6 Sets:

8 KB Deadlifts + 8 Plyo KB Squats + 10 Plank Taps 

WOD:

#tri sprint intervals

4 Rounds

AMRAP 4:

30/20 Calorie Row

30/20 Calorie Bike

AMRAP 10 Meter Shuttle Sprints

4 Minutes Rest Between Rounds

CASHOUT:

1-3 Giant Sets:

12 Romanian Deadlifts (Start with Approx 35% of 1RM Deadlift)

24 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)

100m Front Rack KB Carry *Intended to be unbroken

50' Handstand Walk or Round the Worlds on Box- R all the way, L all the way 


WORKOUT OF THE DAY, APRIL 4th 2019

April 3, 2019 |

When you are in your happy place and you run into visitors who always come to LCF as their happy place you take a group pic

Thank you for allowing LCF to be an essential part of your Maui vacation!

WOD:

AMRAP 25

10 Toes To Bar

15 Push Ups

20 KB Goblet Lunges (53/35) (RX+70/53)

25 KB Swings (53/35) (RX+70/53)

30 Wall Balls

100m Run

*Each round increase the run by 100m

CASHOUT:

Foam Roll


WORKOUT OF THE DAY, APRIL 2ND 2019

April 2, 2019 |

STRENGTH:

#push press

4 Sets of 6 Repetitions

Every :90 Sec for 6 minutes

Set #1 - 70%
Set #2 - 72%
Set #3 - 74%
Set #4 - 76%

WOD:

#Rear End

AMRAP 18:

60 Double-Unders (120 Singles) *SkiErg 10/8 Cal

45 Air Squats

21/15 Calorie Assault Bike

10 Push Jerks 155/105lbs Rx+185/135  *Choose load that you can do 7-10 Reps with when fresh! 

CASHOUT:

#body armor

3 Giant Sets:

12 Single Arm Dumbbell Strict Press

12 Single Arm Dumbbell Row

Then, 

Accumulate 1:30 of L-Sit  ( Scale to Bend Leg L-Sit or Hollow Body Hold

For clarification, let's complete 12 presses on one side, and then change arms for our second 12 presses. Then we'll move to the row.

Let's plan on having two weights - one for our strict press, and one for our row.

Free to build over the rounds in loading, while maintaining the goal of each set being completed unbroken.

 

 


WORKOUT OF THE DAY, APRIL 2ND 2019

April 1, 2019 | LAHAINA CROSSFIT

New building is moving along very well!  Looking to get into it anytime after May 1st.  Keep your eyes and ears open too as we will be doing our next Muscles and Mimosas with our very own Chef Rob of RJ Gourmet as soon as we get in! 

STRENGTH:

#Hang Power Clean

On the Minute x 7 Minutes:

3 Hang Power Cleans (70% of your Max Power Clean)
Max HSPU in time remaining.  (Kipping, Strict or Inverted)  

BeachFit will do:

AMRAP 10

10/8 Cal Bike

10 Alternating DB Curls (Per Arm)

10 Bench or Ring Dips

WOD:

#doce

AMRAP 4

27/21 Calorie Row

21 Power Cleans (135/95lbs) Rx+155/105  *We are looking for a load that we could cycle for 15+ repetitions unbroken, when fresh. **BeachFit will do Single KB Clean 

15 Burpee Box Jump Over (24/20in)

Rest 4 Minutes

AMRAP 4

27/21 Calorie Row

21 Power Cleans (115/75lbs) Rx+135/95lbs *We are looking for a load that we could cycle for 21+ repetitions unbroken, when fresh.  **BeachFit will do Single KB Clean

15 Burpee Box Jump Over (24/20in)

Rest 4 Minutes

AMRAP 4 

27/21 Calorie Row

21 Power Cleans  (95/65lbs) Rx+115/75lbs *We are looking for a load that we could cycle for 27+ repetitions unbroken, when fresh. **BeachFit will do Single KB Clean

15 Burpee Box Jump Over (24/20in)

 


WORKOUT OF THE DAY, APRIL 1ST 2019

March 31, 2019 | LAHAINA CROSSFIT

It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.
In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.

STRENGTH:

#back squats

Every 1:30 for 9 minutes

6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

#power snatch

On the 1:30 x 4 Sets:

1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

Directly into:

On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 - 58% of estimated 1RM Power Snatch
Set #2 - 61%
Set #3 - 64%
Set #4 - 67%

Changing to Singles…

Set #5 - 70%
Set #6 - 74%
Set #7 - 78%
Sets #8, 9, 10 - 82%

**BeachFit or those not wanting to do STRENGTH, complete:

#Smirnoff

3rds (18 min Cap)

600m Run 

30 KB Swings (53/35lbs)

30 Pushups (Scale to Knee Pushups, Elevated Box Pushups or Plank Taps (R/L=1)

WOD:

#body armor

3 Giant Sets 

16 KB Front Rack Reverse Lunges

100m Farmers Carry

32 Banded Good Mornings - Video

32 AbMat Sit-Ups


WORKOUT OF THE DAY, MARCH 30TH 2019

March 30, 2019 | LAHAINA CROSSFIT

WOD:

#alohastateofmind

Teams of 2:

60/40 Cal Bike (Row if no bike)

40 DB Power Snatches (70/50lbs)

200 Double Unders

30 Toes Toe Bar

1 Person working and 1 Person Resting.  

CASHOUT:

Mimosas :)


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