WORKOUT OF THE DAY, JANUARY 19TH 2018

January 18, 2018 | LAHAINA CROSSFIT

WOD:

#chip shot

AMRAP 13:

70 Plate Ground to Overhead (Rx+Alternating DB Snatches 50/35lbs)

60 Wallballs (20/14lbs) 

50/35 Calorie Row  (Assault Bike 35/25)

40 Hand Release Pushups  (Rx+Handstand Pushups)

Rest up to 5 min after WOD, then..

#body armour

2-4 Sets

5 Waiter Squats, each side 

7 Barbell Rollouts 

10 Ring Rows (Rx+ 5 Single Arm each side)

:30s Wall Facing Handstand Hold or Round the Worlds


WORKOUT OF THE DAY, JANUARY 18TH 2018

January 18, 2018 | LAHAINA CROSSFIT

WOD:

#Lung Butter

Teams of 3

AMRAP 25:

7 Kettlebell Swings (70/53)

150′ Shuttle Sprint (2 Down and Back)

10/7 Calorie Bike or Row

150′ Shuttle Sprint (2 Down and Back)

*Athletes complete full round before switching

**RX+ Second Athlete can start once 1st Athlete gets to the Bike/Row

CASHOUT:

Bench Press

6 sets of 6 Reps (Approx 70% of 1 RM)

Superset with 12 KB Skull Crusher after each set

 


WORKOUT OF THE DAY, JANUARY 17TH 2018

January 17, 2018 | LAHAINA CROSSFIT

Registration for the CrossFit Open began Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.  

Click HERE to learn more and to sign up.  Lahaina CrossFit will be doing the Open WODs weekly and be open to all our visting ohana to join in on the fun! Stay tuned to our social media for more information as the Open approaches. 

WOD:

#Slap Happy (25 min)

3 x 5:00 on / 5:00 off:

100 Double Under Buy-In (200 Singles), followed by AMRAP:

Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)

Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)

Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

*Rx+115/75, 135/95, 155/105lbs

**First round choose load could do 30 unbroken when fresh, 2nd round 25 unbroken, 3rd round 20 unbroken

**BeachFit will do Double KB Front Squats going up in weight each 5 minute round. 

CASHOUT:

3 Sets:

12 Romanian Deadlifts *Athlete choose weight

12 Dumbbell or KB Rows (Each Side) 

40 Banded Pull-Aparts

 


WORKOUT OF THE DAY, JANUARY 16TH 2018

January 16, 2018 | LAHAINA CROSSFIT

WOD:

#handle bars (20 min Cap)

4 Rounds:

21/15 Calorie Assault Bike or Row  (300m Run substitute if needed)

15 Toes to Bar

7 Power Clean and Jerks (155/105lbs)  Rx+175/115  *Choose a weight on the barbell that they have the ability to complete unbroken if necessary.

(**BeachFit 15 Plate Ground to Overhead)

CASHOUT:

#Midline

2-4 Sets

14 Barbell Good AM's (45/35lbs)

14 Pausing Glute Bridges

21 Ab Mat  Sit-Ups

 
 

WORKOUT OF THE DAY, JANUARY 15H 2017

January 15, 2018 | LAHAINA CROSSFIT

Thanks again to all those that come out to support our Muscles and Mimosas fundraiser benefiting Maui Humane Society! 

STRENGTH:

Back Squat

5 Reps @ 82%

2 Reps @ 87%

5 Reps @ 82%

2 Reps @ 90%

5 Reps @ 82%

2 Reps @ 93%

BeachFit will do:

EMOM 12

Min 1:  200m Run (Scale to 100m Driveway)

Min 2:  10 Alternating Jumping Split Lunge (5 leg) + 10 KB Swings

Min 3:  :30 Plank

WOD:

#doctors orders (15 min Cap)

3 Rounds:

50 Air Squats

35 Pushups 

20/15 Calorie Row or Bike

 


WORKOUT OF THE DAY, JANUARY 12TH 2018

January 11, 2018 | LAHAINA CROSSFIT

Join us Saturday, January 13th from 8-10am for our 2nd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar cooked by Chef Rob of RJ Gourmet and complimentary Mimosas and Kambucha from Alchemy/VIKambucha)  Proceeds are going to Maui Humane Society and special raffle prize donated by Maui Brew Company!  Sign up at gym. See you all there!

Also, Lauren C, will be onsite Friday from 7-9:30 to put her PT skills to work.  Stop by and see how she can help you.

STRENGTH:

Front Squat (15 Min)

3 Reps @ 82%

1 Rep @ 87%

3 Reps @ 82%

1 Rep @ 90%

3 Reps @ 82%

1 Rep @ 93%

Rest as needed between

BeachFit will do:

EMOM 12

Min 1:  8/6 AirDyne

Min 2:   5 KB Single Arm Front Rack Lunge  + 5 KB Push Press  All Right side,  then All Left Side

WOD:

#guts and glory

For Time:

300m Run - 200m - 100m Run

21 – 15 – 9:

Thrusters (95/65lbs)  *BeachFit Single KB Thruster

Directly into…

15 – 12 – 9:   (Can sub 200m, 150m, 100m Run)

Row or Bike for Calories

Hang Squat Cleans (95/65) *BeachFit Single KB Hang Squat Clean

Directly into…

12 – 9 – 6:

Burpees over Bar

Overhead Squats (95/65)  *BeachFit Single KB Goblet Squat

Row or Bike for Calories

CASHOUT:

#midline

21-18-15-12-9:

Weighted Glute Bridges

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


WORKOUT OF THE DAY, JANUARY 11TH 2018

January 10, 2018 | LAHAINA CROSSFIT

It's HERE!! Registration for the CrossFit Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.  

Click HERE to learn more and to sign up.  Lahaina CrossFit will be doing the Open WODs weekly and be open to all our visting ohana to join in on the fun! Stay tuned to our social media for more information as the Open approaches. 

WOD:

#One-Two Punch

Teams of 2:

AMRAP 20:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

Kettlebell: (70/53lbs)
Box Jump Overs (24/20)
Wallballs (20/14lbs) Rx+30/20lbs

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

CASHOUT:

#back up

2-3 Rounds

10 Bent Over DB or KB Row per side

10 Ring Row (Rx+ 5 Single Arm Row per side)

15 Bent over DB Flys

20 Band Pullaparts


WORKOUT OF THE DAY, JANUARY 10TH 2018

January 10, 2018 | LAHAINA CROSSFIT

Join us Saturday, January 13th from 8-10am for our 2nd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar cooked by Chef Rob of RJ Gourmet and complimentary Mimosas and Kambucha)  Proceeds are going to Maui Humane Society and special raffle prize donated by Maui Brew Company!  Sign up at gym. See you all there!

Also, Lauren C, will be onsite tomorrow from 7-9:30 to put her PT skills to work.  Stop by and see how she can help y

STRENGTH(S): (20 min)

Barbell Cycling

5 Rounds:
:25 Seconds – AMRAP Clean and Jerks (135/95)
Rest :35 Seconds   **BeachFit will do Plate Ground to Overhead

Deadlift 
Build to a Heavy Set of 3

BeachFit will do:

1000m Row - Every 200m do 10 Good Mornings + 5 Pushups 

WOD:

#Marston

AMRAP 20:

1 Deadlift (405/285)  *See note below for scaling  *BeachFit will do  5 Heavy KB Deadlifts each side

10 Toes to Bar  *Scale to Hanging Knee Raise or Dead Bugs

15 Barbell Facing Burpees 

Marston is a Hero workout. A fallen Navy SEAL from Team 6.  Passing away on 1/10/15, he lived an amazing life.  CrossFit Hero workouts honor fallen soldiers like Marston.

*The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.


WORKOUT OF THE DAY, JANUARY 9TH 2018

January 9, 2018 | LAHAINA CROSSFIT

WOD:

#Tri Sprint Intervals

5 Rounds of:

AMRAP 4:

30/20 Calorie Row/Ski Erg  or 15/9 Cal Assault Bike

15 Burpees

AMRAP 10 Meter Shuttle Sprints

rest 4 minutes

CASHOUT:

6 Rounds of a 1:00 Window:

12 Ab Mat Sit-ups (Rx+GHD Sit-Ups) + Max Handstand Pushups in time remaining in the minute. 

If we are not completing  handstand pushups today, let’s train the strict strength with dumbbell strict presses. Choose a loading that allows for ~10-15 repetitions unbroken, when completely fresh.

Rest :30s between each round.


WORKOUT OF THE DAY, JANUARY 8TH 2018

January 7, 2018 | LAHAINA CROSSFIT

STRENGTH: (15 Min) 

Back Squats

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

BeachFit will do:

EMOM 12

Min 1:  10/8 AirDyne

Min 2:  10 KB Plyo Squat + 10 Goblet Lunges (5 per leg)

Min 3:  10 Sit Ups

WOD:

#high heels

7 Rounds for time:

10 Hang Squat Snatches (75/55lbs) Rx+95/65  *Scale to Hang Squat Cleans  **BeachFit will do KB Squat Clean

30 Double Unders  **Scale to 60 Singles

CASHOUT:

#pullups

For Time: 

9-12-15 
Unbroken Ring Rows, Pullups or Chest to Bar Pull-Ups

Rest 2:00

For Time: 

6-9-12
Unbroken Chest to Bar Pull-Ups

 

 


WORKOUT OF THE DAY, JANUARY 6TH 2018

January 7, 2018 | LAHAINA CROSSFIT

WOD:

Teams of 3

For Time:

100/70 Calorie Row or Bike

100 Deadlifts (135/95)  *KB Deadlifts

80/60 Calorie Row

80 Hang Power Cleans (135/95)  *KB Clean

60/45 Calorie Row

60 Front Squats (135/95) *KB Goblet Squat

40/30 Calorie Row

40 Push Jerks (135/95)  *KB Push Press or HR Pushups

20/15 Calorie Row

20 Clusters (135/95)  *KB Thruster


WORKOUT OF THE DAY, JANUARY 4TH 2018

January 5, 2018 | LAHAINA CROSSFIT

Join us Saturday, January 13th from 8-10am for our 2nd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with complimentary Mimosas and Kambucha)  Proceeds are going to Maui Humane Society and special raffle prize donated by Maui Brew Company!  See you all there!

STRENGTH: (15 Min)

Front Squat

3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

BeachFit will do:

AMRAP 12

5 Hand Release Pushups

10 Jumping Split Lunges 

15 Plank Taps

Driveway Run

WOD:

#sweat sesh

EMOM 20

Min 1: 15/10 Cal Row

Min 2: 12 Strict Press (75/55lbs) Rx+95/65lbs   Can sub 12 Bench Press (135/95lbs)

Min 3: :30 Battling Ropes

Min 4: 10 Strict Pullups *If no pullups..Ring Rows with 2 second count at top

 


WORKOUT OF THE DAY, JANUARY 4TH 2018

January 3, 2018 | LAHAINA CROSSFIT

Good words to live by! 

WOD

#screw ball

For Time:

600m Run

50 Abmat Sit Ups  *Add weight if desired 25/15lb plate

25 Med Ball Squat Cleans (20/14lbs)

500m Run

40 Abmat Sit Ups

20Med Ball Squat Cleans (20/14lbs)

400m Run

30 Abmat Sit Ups

15 Med Ball Squat Cleans (20/14lbs)

300m Run Run

20 Abmat Sit Ups

10 Med Ball Squat Cleans (20/14lbs)

200m Run

15 Ab Mat Sit Ups

5 Med Ball Squat Cleans (20/14lbs)

CASHOUT:

1-3 Rds

20 Banded Press downs

20 Banded Hammer Curl

 


WORKOUT OF THE DAY, JANUAY 3RD 2018

January 3, 2018 | LAHAINA CROSSFIT

WOD:

#Power Wheels 

AMRAP 3:
10/7 Calorie Bike/Row/ Erg  or Sprint to Driveway and back
12 Power Cleans (135/95lbs)  *BeachFit KB Clean 

Rest 3:00

AMRAP 3:

10/7 Calorie Bike/Row/ Erg  or Sprint to Driveway and back
8 Power Cleans (155/105lbs)   *BeachFit KB Clean

Rest 3:00

AMRAP 3:
10/7 Calorie Bike/Row/ Erg  or Sprint to Driveway and back
4 Power Cleans (185/135lbs)  *BeachFit KB Clean

Scaling note:

On AMRAP#1, we are aiming for a loading that we could cycle for 20+ repetitions, when rested.

On AMRAP #2, we are aiming for a loading that we could cycle for 10+ repetitions, when rested.

On AMRAP#3, we are aiming for a loading that we could cycle for 5+ repetitions, when rested.

At the 21:00...

EMOM 12

Min 1: Double Unders **Athlete choice 20,30,40 or 50 or 2x singles

Min 2:  :30 Sec Handstand Pushups  *Scale to Inverted HSPU on Box or Seated DB Press


WORKOUT OF THE DAY, JANUARY 2ND 2018

January 1, 2018 | LAHAINA CROSSFIT

STRENGTH:

Back Squat (15 min)

5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%

Rest as needed between

BeachFit will do:

EMOM 12

Min 1:  10/8 AirDyne

Min 2:   10 KB Plyo Squat + 5 Goblet Squat

WOD:

#dirty thirty

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups 

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)  *BeachFit KB Goblet Squats

30 Toes to Bar  *BeachFit Ab Mat Sit ups

30 Push Press (115/80)  * BeachFit Pushups

30 Deadlifts (115/80)  *Beachfit KB Deadlifts

30 Wallballs (20/14)

30 Burpees

30 Double Unders  *60 Single Unders

 

 


WORKOUT OF THE DAY, JANUARY 1ST 2018

January 1, 2018 | LAHAINA CROSSFIT

Cheers to a Happy New Year!  Let's do this 2018!

WOD:

#out with the old

4rds for time:

15 Burpees

20 Sit Ups 

25 Air Squats

*Add a 1:30 sec run after each round if desired!

 


WORKOUT OF THE DAY, DECEMBER 30TH 2017

December 30, 2017 | LAHAINA CROSSFIT

Have a Safe and Happy New Year!  (We will see you all Tuesday for regular class schedule)

WOD:

#Any Minute

Teams of 4:

On the Minute x 30 (6 Rounds)

Station 1: 1 Round of “Cindy”

Station 2: 10 Hang Power Cleans (135/95lbs)

Station 3: 12/10 Cal Row or Bike  (200m Run if no bike or row)

Station 4: Max Burpees

Station 5: Rest

How many Burpees can your team get! 

1 Round of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats. Score is Total Bike Calories.

Ex: Teammate 1 on Cindy, Teammate 2 on Hang Cleans, Teammate 3 on Row, Teammate 4 Max Burpees,  at the minute each member will rotate to the next Station. 


WORKOUT OF THE DAY, DECEMBER 29TH 2017

December 28, 2017 | LAHAINA CROSSFIT

Be sure to join us Tuesdays and Thursdays at 7am for BeachFit at the Westin!  

STRENGTH: (15 min)

Deadlifts

Build up to a Heavy Set of 3 

BeachFit will do:

1200m Row

Every 200m, stop and do 10 Squats and 10 Good mornings holding plate - 25/15lbs. Start with the squats and good mornings. 

WOD:

#smooth criminal

AMRAP 15:

60 Double Unders  (Scale to 120 singles)

30 Wallballs (20/14)

15 Deadlifts (245/165lbs)  *If not at Rx, scale to approx 55-60% of 1 Rep max   **BeachFit will do 8 KB Suitcase Deadlift per side

CASHOUT:

#midline

1-3 Sets

1:00 Double KB Front Rack Hold (Rx+D-Ball Hold 150/100lbs)

 

 


WORKOUT OF THE DAY, DECEMBER 28TH 2017

December 27, 2017 | LAHAINA CROSSFIT

WOD:

#road rash

30-25-20-15-10

Calorie Bike, Row, Erg   *if running desired 600m, 500m, 400m 300m, 200m

Russian Kettlebell Swings (70/53lbs)

Kettlebell Goblet Lunges 

Hollow Rocks or Deadbugs

CASHOUT:

#boulder shoulder

2-3 Sets, 
8 x Unilateral KB Presses from a Kneeling Position (each side) 
30 Grasshoppers  *Scale to mountain climbers

 


WORKOUT OF THE DAY, DECEMBER 27TH 2017

December 26, 2017 | LAHAINA CROSSFIT

Join us Saturday, January 13th from 8-10am for our 2nd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with complimentary Mimosas and Kambucha)  Proceeds are going to Maui Humane Society and special raffle prize donated by Maui Brew Company!  See you all there!

STRENGTH:  (15 min) 

3-Position Squat Clean (High Hang, Knee, Floor)

Build to a Heavy Complex

If you know your 1 Rep Clean, then use the following percentages

1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

BeachFit will do:

12 Min AMRAP

1 KB Dead

1 KB Clean 

1 KB Squat Clean

Driveway Run

*Add 1 rep each round, 2 KB Dead, 2 KB Clean, 2 KB Squat Clean..

 

WOD:

#close shave

3 Rounds:

15 Chest to Bar Pull-Ups  *Scale to Pullups or Ring Rows

12 Barbell Facing Burpees

9 Squat Cleans (135/95)  *KB Squat Clean

CASHOUT:

Handstand Pushups

2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds

**If not doing handstand pushups use dumbbells and strict press.  Hold for "1 Mississippi" at shoulders before pressing up.