Workout OF THE DAY, APRIL 26TH 2018

April 26, 2018 | Lahaina CrossFit

WOD: 

 

#Half and Half

 

Teams of 2

 

8 Rounds: 

 

400 Meter Row or Ski Erg    (30/20 Cal Bike or approx 1:40 of work)

200 Meter Run with Ball (30/20lbs)  Rx+50/30lbs

 

Four Rounds Each. Switch After Full Rounds.

 

CASHOUT:

 

#suns out guns out

 

2-4rds

 

15 DB Bench Press

10 DB Shoulder Front Raises (10 each side)

10 Bench or Ring Dips


Workout OF THE DAY, APRIL 25TH 2018

April 25, 2018 | Lahaina CrossFit

STRENGTH:

#hang squat clean

Every Minute on the Minute for 10 Min:

As we warm in the initial sets, the pausing hang squat clean takes place in the bottom of the receiving position (full squat).

Set #1 – 1 Pausing HSC + 1 HSC @ 50% of 1RM Clean

Set #2 – 1 Pausing HSC + 1 HSC @ 55% of 1RM Clean

Set #3 – 1 Pausing HSC + 1 HSC @ 60% of 1RM Clean

Set #4 – 1 HSC @ 65% of 1RM Clean

Set #5 – 1 HSC @ 70% of 1RM Clean

Set #6 – 1 HSC @ 75% of 1RM Clean

Set #7 – 1 HSC @ 80% of 1RM Clean

Sets #8-10 – Build to a Heavy Hang Squat Clean for the Day.

BeachFit will do:

EMOM 10

4 KB Deadlifts + 4 KB Plyo Squats + 4 KB Swings 

WOD:

#under the lights

Ascending Ladder for 8 Minutes:

3 Hang Squat Cleans (95/65) *Scale to Front Squats or KB Goblet Squats, 3 Toes to Bar  *scale to hanging knee raise or ab mat sit up

6 Hang Squat Cleans (95/65), 6 Toes to Bar

9 Hang Squat Cleans (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

CASHOUT:

#body armor

3 Giant Sets:

12 Double KB Front Rack Step Ups, 20″ (Video)

24 Glute Bridges (Video)

Rest 1-2:00 between sets.


WORKOUT OF THE DAY, APRIL 24TH 2018

April 24, 2018 | Lahaina CrossFit

WOD:

#trafficjam

“Traffic Jam” Part #1
In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Hang Power Snatch (95/65), 12 Barbell-Facing Burpees

Rest 5:00

“Traffic Jam” Part #2
In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Hang Power Snatch (115/80), 9 Barbell-Facing Burpees

Rest 5:00

“Traffic Jam” Part #3
In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Hang Power Snatch (135/95), 6 Barbell-Facing Burpees

In Part #1, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.
In Part #2, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.
In Part #3, we are looking for a barbell weight that allows for 10+ repetitions unbroken when fresh.
Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions. If we are not running today, complete on the rower for equal meters (600m/400m/200m respectively).

#gymnastics pressing - strict handstand pushups

@ the 30min mark on the clock complete the following 

*If doing handstand pushups, choose one of the rep schemes below based on your hspu level. 

On the Minute x 12 (3 Rounds): 

Minute 1 –  8 Reps  or 6 Reps or 5 Reps

Minute 2 –  7 Reps or 5 Reps or 4 Reps

Minute 3 –  6 Reps or 4 Reps or 3 Reps

Minute 4 – :30 Plank or Rest

or 

On the Minute x 12 (3 Rounds): 

Minute 1 –  10 Strict DB Press either standing or seated

Minute 2 –  :40 Sec Plank

Minute 3 –  10 Stict DB Press either standing or seated

Minute 4 – :40 Sec Plank

 


WORKOUT OF THE DAY, APRIL 23RD 2018

April 23, 2018 | LAHAINA CROSSFIT

Thanks to everyone who came out and WOD'd with us and then stuck around for another amazing Muscles and Mimosas.  Thanks again to the best chef on island, Rob Mason of RJ Gourmet (his wingman Craig K), Valley Isle Kombucha, Maui Banana Bread Company, and Down the Hatch.  

STRENGTH:

#primer

3 Sets (5 min)

8 Suitcase Deadlifts, each side (Video)

8 Double-Kettlebell Front Rack Step-Ups, 4 each leg (Video)

#back squats

Every 2 min complete

Set #1 – 6 Back Squats @ 71% of 1RM Back Squat

Set #2 – 4 Back Squats @ 76% of 1RM Back Squat

Set #3 – 2 Back Squats @ 81% of 1RM Back Squat

Set #4 – 6 Back Squats @ 76% of 1RM Back Squat

Set #5 – 4 Back Squats @ 81% of 1RM Back Squat

Set #6 – 2 Back Squats @ 86% of 1RM Back Squat

Set #7 – 6 Back Squats @ 81% of 1RM Back Squat

Set #8 – 4 Back Squats @ 86% of 1RM Back Squat

Set #9 – 2 Back Squats @ 91% of 1RM Back Squat

BeachFit will do:

AMRAP 18

21/15 Calorie Bike or Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand-Release Push-ups

WOD:  (20 min for both)

#body armor 1

Alternating EMOM x 10 (5 Rounds)

7 Push Presses   *BeachFit will do 10 Wall Balls 

7 Deadlifts  *BeachFit will do 10 KB Deadlifts

On both movements, start at 60% and climb from there incrementally. There is not a target percentage to reach, but instead a theme – mechanics

#body armor 2

3 Sets:

100m Overhead Kettlebell Carry* (Video)

10 Inverted Barbell Rows (Video)

50 Band Pull-Aparts (Video)

Rest 1-2 min after each set. 

 

 

 

 

 


WORKOUT OF THE DAY, APRIL 20TH 2018

April 19, 2018 | LAHAINA CROSSFIT

Join us this Saturday, April 21st from 8-10am for our 3rd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with Chef Rob Mason of RJ Gourmet and complimentary Mimosas and Kombucha from Valley Isle Kombucha)  Cost is 10.00 LCF members, 40.00 for Drop Ins includes WOD, 15.00 for Weekly pass visitors. Proceeds to go to Kids Cook with Heart. Each Muscles and Mimosas purchase enters you in our prize drawing.  This months prize is a Down the Hatch gift card!  

PRIMER: 

3 Sets, for Quality:

15 Second Front Squat Hold (Video)

50′ 1-Arm Farmers Carry, each (Video)

STRENGTH: (20 min for ALL)

#strict press

4 Sets of 6 Reps @ 65-67%

Use same weight across all 4 sets

#front squats

On the Minute x 9:

1 Tempo Front Squat

3 Seconds Down
3 Seconds Pause in the Bottom
3 Second Stand

Set #1 – 1 Rep @ 60% of 1RM FS

Set #2 – 1 Rep @ 60% of 1RM FS

Set #3 – 1 Rep @ 60% of 1RM FS

Set #4 – 1 Rep @ 64% of 1RM FS

Set #5 – 1 Rep @ 64% of 1RM FS

Set #6 – 1 Rep @ 64% of 1RM FS

Set #7 – 1 Rep @ 68% of 1RM FS

Set #8 – 1 Rep @ 68% of 1RM FS

Set #9 – 1 Rep @ 68% of 1RM FS

Rest up to 3:00, then..

2 Sets of 10 – Back Squats

With the same loading that we finished with on our ninth set of front squats, complete:

Rest 2:00 between sets.

BeachFit will do:

AMRAP 20

10 Ball Slams or Plate Ground to Overhead 

12 Lunges w/ Ball or Plate (5 leg)

14 Ab Mat Sit Ups

16/14 Cal Bike

WOD:  (14 Min Cap)

#surfer on acid

3 Rounds:

400m Run

21 Burpees

 


WORKOUT OF THE DAY, APRIL 19TH 2018

April 18, 2018 | LAHAINA CROSSFIT

Join us this Saturday, April 21st from 8-10am for our 3rd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with Chef Rob Mason of RJ Gourmet and complimentary Mimosas and Kombucha from Valley Isle Kombucha) Cost is 10.00 LCF members, 40.00 for Drop Ins includes WOD, 15.00 for Weekly pass visitors. Proceeds to go to Kids Cook with Heart. Each Muscles and Mimosas purchase enters you in our prize drawing. This months prize is a Down the Hatch gift card!

WOD:

#marathon (42 min Cap)

2 Rounds For Time:

400 Meter Run or Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings (70/53lbs)

400 Meter Run 26 Sit-ups

400 Meter Run

26 KB Deadlifts (70/53lb)

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps (24/20)

**Scale Run/Row to 200m if wanting more of our tradional active "recovery" WOD for today.

CASHOUT:

Foam Roll/Mobility


WORKOUT OF THE DAY, APRIL 17TH 2018

April 17, 2018 | LAHAINA CROSSFIT

Join us this Saturday, April 21st from 8-10am for our 3rd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with Chef Rob Mason of RJ Gourmet and complimentary Mimosas and Kombucha from Valley Isle Kombucha)  Cost is 10.00 LCF members, 40.00 for Drop Ins includes WOD, 15.00 for Weekly pass visitors. Proceeds to go to Kids Cook with Heart. Each Muscles and Mimosas purchase enters you in our prize drawing.  This months prize is a Down the Hatch gift card!  

STRENGTH:

#power snatch

Every Minute on the minute for 10 min:

1 Power Snatch + 25 Double Unders

Set #1 – 60% of 1RM Snatch

Set #2 – 63% of 1RM Snatch

Set #3 – 66% of 1RM Snatch

Set #4 – 69% of 1RM Snatch

Set #5 – 72% of 1RM Snatch

Set #6 – 75% of 1RM Snatch

Sets #7-10 (4 sets) – Build to a heavy single for the day.

BeachFit Strength :

Min 1:  12/10 Cal Row

Min 2:  15/10 KB Swing

WOD:

#ring of fire

Ascending Ladder for 9 Minutes:

1 Ring Muscle-Up (*Scale to Chest to Bar Pullup, Pullup or Jumping Pullup or Ring Rows), 1 Power Snatch (135/95) Scale to 115/75 and Power Clean if needed

2 Ring Muscle-Up, 2 Power Snatch (135/95)

3 Ring Muscle-Up, 3 Power Snatch (135/95)

4 Ring Muscle-Up, 4 Power Snatch (135/95)

5 Ring Muscle-Up, 5 Power Snatch (135/95)

Continue to add (1) to each movement per round.

If we are not completing ring muscle-ups today, let’s complete 2 for 1 CTB Pull-Ups (2 CTB PU in the first round, 4 CTB PU in the second, etc)

BeachFit will do:

2 Pullups,Jumping Pullups, or Ring Rows, 2 Plate Ground to Overhead

4 Ring Row 4 Plate Ground to Overhead

6 Ring Row, 6 Plate Ground to Overhead

8 Ring Row, 8 Plate Ground to Overhead 

10 Ring Row, 10 Plate Ground to Overhead

200m Run after Round of 10/10

12 Ring Row, 12 Plate Ground to Overhead 

At the 13:00...complete

#gymnastics pressing - strict handstand pushups

*If doing handstand pushups, choose one of the rep schemes below based on your hspu level. 

On the Minute x 12 (3 Rounds): 

Minute 1 –  7 Reps  or 5 Reps or 4 Reps

Minute 2 –  6 Reps or 5 Reps or 3 Reps

Minute 3 –  5 Reps or 5 Reps or 3 Reps

Minute 4 – :30 Plank

or 

On the Minute x 12 (3 Rounds): 

Minute 1 –  10 Strict DB Press either standing or seated

Minute 2 –  :30 Sec Plank

Minute 3 –  10 Stict DB Press either standing or seated

Minute 4 – :30 Sec Plank


WORKOUT OF THE DAY, APRIL 16TH 2018

April 16, 2018 | LAHAINA CROSSFIT

PRIMER:

3 Sets

8 Suitcase Deadlifts, each side (Video)

8 Double-Kettlebell Front Rack Step-Ups, 4 each leg (Video)

STRENGTH:

Back Squats

Every 2 min

Set #1 – 6 Back Squats @ 69% of 1RM Back Squat

Set #2 – 4 Back Squats @ 74% of 1RM Back Squat

Set #3 – 2 Back Squats @ 79% of 1RM Back Squat

Set #4 – 6 Back Squats @ 74% of 1RM Back Squat

Set #5 – 4 Back Squats @ 79% of 1RM Back Squat

Set #6 – 2 Back Squats @ 84% of 1RM Back Squat

Set #7 – 6 Back Squats @ 79% of 1RM Back Squat

Set #8 – 4 Back Squats @ 84% of 1RM Back Squat

Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

BeachFit will do:

AMRAP 18

14 Hand to Hand KB Swings  

12 KB Goblet Squats

10 Pushups

10/8 Cal Bike

WOD:

#twoforone

Part 1

3 Sets:

10 Deadlifts

15 Dips  (Rx+ Parallel Bar Dips or Ring Dips)

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

Part 2

3 “Giant” Sets:

Max Bodyweight Bench Press  

*On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.

200m Kettlebell Carry*

On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.

0-50m – At the hang (“Farmers Carry”)

50-100m – Front Rack position (shoulders)

100-150m – At the hang (“Farmers Carry”)

150-200m – Front Rack position (shoulders)

 

 

 

 


WORKOUT OF THE DAY, APRIL 13TH 2018

April 12, 2018 | LAHAINA CROSSFIT

STRENGTH: (15 min)

#strength primer

3 Sets, for Quality:

10 Cossack Squats, 5 each side (Video)
10 Waiter Squats, 5 each side (Video)

On the Minute x 9

1 Tempo Front Squat

5 Seconds Down

2 Seconds Pause in the Bottom

Set #1 – 1 Rep @ 63% of 1RM FS

Set #2 – 1 Rep @ 63% of 1RM FS

Set #3 – 1 Rep @ 63% of 1RM FS

Set #4 – 1 Rep @ 67% of 1RM FS

Set #5 – 1 Rep @ 67% of 1RM FS

Set #6 – 1 Rep @ 67% of 1RM FS

Set #7 – 1 Rep @ 71% of 1RM FS

Set #8 – 1 Rep @ 71% of 1RM FS

Set #9 – 1 Rep @ 71% of 1RM FS

**BeachFit will do 2 Reps with either 1 or 2 KB's

WOD:

#belt buckle (15 min)

For Time:

1,000m Row

30 Deadlifts (225/155)  **Approx 50% of 1RM *BeachFit will do Double KB Deadlift

50 Barbell-Facing Burpees

CASHOUT:

#body armor

3 Giant Sets:

14 Barbell Front Rack Box Step-Ups (20″) (Video)

Max Strict Pull-Ups

Max Dumbbell Pushups (Video)

 

 


WORKOUT OF THE DAY, APRIL 12TH 2018

April 11, 2018 | LAHAINA CROSSFIT

Join us Saturday, April 21st from 8-10am for our 3rd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with Chef Rob Mason of RJ Gourmet and complimentary Mimosas and Kombucha from Valley Isle Kombucha)  Cost is 10.00 LCF members, 40.00 for Drop Ins includes WOD, 15.00 for Weekly pass visitors. Proceeds to go to Kids Cook with Heart. Each Muscles and Mimosas purchase enters you in our prize drawing.  This months prize is a Down the Hatch gift card!  

WOD:

#midwest inspired

For time:

10-9-8-7-6-5-4-3-2-1

Power Cleans (185/130lbs) **BeachFit will do DB Power Cleans or Single KB Cleans

After every round complete:

15 Air Squats

10 Pushups

5 Pullups  **BeachFit/Scale Ring Rows

100m Drive way Run

CASHOUT: (10 min)

10-9-8-7-6-5-4-3-2-1

Single KB Hammer Curl

Weighted Ab Mat Sit Up or GHD

 

 


WORKOUT OF THE DAY, APRIL 11TH 2018

April 11, 2018 | LAHAINA CROSSFIT

STRENGTH:  (15 min)

#strict press

4 sets of 6 Reps @ 65%

#snatch grip push jerk

5 sets of 3 Reps - not looking to move maximal loads – but instead, trying to maximize our position in the catch. 

BeachFit will do:

AMRAP 12

10 Ball Slams

10 Lunges w/ Ball (5 leg)

10 Ab Mat Sit Ups

WOD:

#elbow grease

Alternating EMOM x 14 (7 Round):

14/10 Calorie Assault Bike or 16/13 on Cal Row

:30s for Max Dumbbell Power Snatches (50/35)

*The :30s window to complete snatches takes place from the :00s-:30s.

CASHOUT:

#odds and ends

1-2 Rounds

100m Ball Carry (Drive) (150/100) Scale to lighter load

200m Front Rack KB Carry (Scale to Farmer Carry)

300m Run

 

 


WORKOUT OF THE DAY, APRIL 10TH 2018

April 10, 2018 | LAHAINA CROSSFIT

WOD:

#helen

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

Rest as needed, then.

#gymnastics pressing - strict handstand pushups

*If doing handstand pushups, choose one of the rep schemes below based on your hspu level. 

On the Minute x 12 (3 Rounds): 

Minute 1 –  7 Reps  or 5 Reps or 4 Reps

Minute 2 –  6 Reps or 5 Reps or 3 Reps

Minute 3 –  5 Reps or 5 Reps or 3 Reps

Minute 4 – Rest

or 

On the Minute x 12 (3 Rounds): 

Minute 1 –  10 Strict DB Press either standing or seated

Minute 2 –  :40 Sec Plank

Minute 3 –  10 Stict DB Press either standing or seated

Minute 4 – Rest

CASHOUT:

15 min Recovery Bike, Row, Erg or Run

 


WORKOUT OF THE DAY, APRIL 9TH 2018

April 8, 2018 | LAHAINA CROSSFIT

Here we go Monday!!!

#primer (8 Min)

3 Sets

6 Single-Leg Lateral Box Step Ups, each side (Video)

Farmers Carry with DB’s or KB’s to Drive (50m) (53/35lbs)

STRENGTH:

#back squats  (On the 2:00)

Set #1 – 6 Back Squats @ 67% of 1RM Back Squat

Set #2 – 4 Back Squats @ 72% of 1RM Back Squat

Set #3 – 2 Back Squats @ 77% of 1RM Back Squat

Set #4 – 6 Back Squats @ 72% of 1RM Back Squat

Set #5 – 4 Back Squats @ 77% of 1RM Back Squat

Set #6 – 2 Back Squats @ 82% of 1RM Back Squat

Set #7 – 6 Back Squats @ 77% of 1RM Back Squat

Set #8 – 4 Back Squats @ 82% of 1RM Back Squat

Set #9 – 2 Back Squats @ 87% of 1RM Back Squat

BeachFit will do:

AMRAP 18

12 Hand to Hand KB Swings  

10 KB Goblet Squats

8 Pushups

10/8 Cal Bike

WOD:

#bruh

3 Giant Sets:

10 Dumbbell Bench Press  

30s Max Double-Unders **Shooting for 60

10 Deadlifts  *BeachFit KB Deadlifts

30s Max Double-Unders

20 Dumbbell Bent Over Rows, 10 each side (Video)

Rest as needed between sets, but aim to not exceed more than 2:00. On the weight selections – we are looking for a moderate load – something we can cycle unbroken on all three rounds, but challenging. Free to climb in weight between rounds, but technique is far more important here than loading.

CASHOUT:

30 Banded Pull aparts

10-15 Sec L-Sit (Rx+Hanging L Sit)


WORKOUT OF THE DAY, APRIL 7TH 2018

April 7, 2018 | LAHAINA CROSSFIT

WOD:

#nancy-ish

Teams of 2

5 Rounds for time:

400m Run Together

15 Overhead Squats (95/65lbs) Each

10 Toes to Bar Each

Ex:  400m Run, Partner A 15 Overhead Squats, Partner B 15 Overhead Squats, Partner A Toes To Bar, Partner B Toes to Bar

 

 


WORKOUT OF THE DAY, APRIL 6TH 2018

April 5, 2018 | LAHAINA CROSSFIT

Join us Saturday, April 21st from 8-10am for our 3rd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with Chef Rob Mason of RJ Gourmet and complimentary Mimosas and Kombucha from Valley Isle Kombucha)  Cost is 10.00 LCF members, 40.00 for Drop Ins, 15.00 for Weekly pass visitors. See you all there!

STRENGTH:

1 Tempo Front Squat

On the Minute x 9:

5 Seconds Down
2 Seconds Pause in the Bottom
Aggressively Stand

Sets 1-3 60% of 1RM, Sets 4-6 64% of 1 RM, Sets 7-9 68% of 1 RM

**BeachFit will use either a single or two KBs

WOD:

#feel good friday

In Teams of 2, AMRAP 20:

50/35 Calorie Row

50 Burpees

30/21 Calorie Assault Bike

50 Kettlebell Swings (53/35)

*Split Reps as needed. One working while one resting. 

OR

Feel Good Friday” Individual Variation

2 Rounds for Time:

25/18 Calorie Row

25 Burpees

15/10 Calorie Assault Bike

25 Kettlebell Swings (53/35)

CASHOUT:

#body armor

1-3 Giant Sets:

20 Dumbbell Box Step Ups (20″) (Video)

30 Glute Bridges (Video)

40 Banded Good Mornings (Video)

Rest 2 min between sets

 

 

 


WORKOUT OF THE DAY, APRIL 5TH 2018

April 4, 2018 | LAHAINA CROSSFIT

Join us Saturday, April 21st from 8-10am for our 2nd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with Chef Rob Mason of RJ Gourmet and complimentary Mimosas and Kambucha)  Cost is 10.00 LCF members, 40.00 for Drop Ins, 15.00 for Weekly pass visitors. See you all there!

WOD:

#Meter Maid

For Time:

200 Meter Run

27 Wallballs (20/14) Rx+30/20lbs

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run


WORKOUT OF THE DAY, APRIL 4TH 2018

April 4, 2018 | LAHAINA CROSSFIT

STRENGTH: (20 min for both)

#strict press

4 sets of 6 Reps

Same weight across all four sets.
All repetitions taken from the rack.

As a rough starting point, ~60% of your estimated/current 1RM strict press is a good place to be.

#deadlift

5 sets of 5 Reps

1st set at 65%, 2nd set at 70%,3rd set at 75%, 4th and 5th set you can build or stay at 75%

BeachFit will do:

EMOM 18

Min 1: 10/7 Cal Bike

Min 2:  5 Push Ups + 5 Squats + 5 Ring Rows

Min 3:  :30 Sec Plank

WOD:

#detention

AMRAP 12:

6 Handstand Pushups (Rx+Dumbbell Push Presses 50’s/35lbs)

9 Deadlifts (225/155) *looking for a load that we could complete 15+ repetitions unbroken with.  *BeachFit KB Deadlift

30 Double-Unders  (Scale to 60 Single Unders)


WORKOUT OF THE DAY, APRIL 3RD 2018

April 3, 2018 | LAHAINA CROSSFIT

WOD:

#lift alert

AMRAP 4:

27/21 Calorie Assault Bike or Row

21 Toes to Bar

15 Power Cleans (115/80)

Rest 4:00

AMRAP 4:

24/18 Calorie Assault Bike or Row

18 Toes to Bar

12 Power Cleans (135/95)

Rest 4:00

AMRAP 4:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

9 Power Cleans (155/105)

CASHOUT:

Bench Press

Seated Alternating DB Curls

12-10-8-8-6 

 


WORKOUT OF THE DAY, APRIL 2ND 2018

April 1, 2018 | LAHAINA CROSSFIT

WOD:

#primer

3 Sets

6 Single-Leg Lateral Box Step Ups, each side (Video)

Farmers Carry with DB’s or KB’s to Drive (50m) (53/35lbs)

STRENGTH:

#back squat

Each set to be completed “On the 2:00”:

Set #1 – 6 Back Squats @ 65% of 1RM Back Squat

Set #2 – 4 Back Squats @ 70% of 1RM Back Squat

Set #3 – 2 Back Squats @ 75% of 1RM Back Squat

Set #4 – 6 Back Squats @ 70% of 1RM Back Squat

Set #5 – 4 Back Squats @ 75% of 1RM Back Squat

Set #6 – 2 Back Squats @ 80% of 1RM Back Squat

Set #7 – 6 Back Squats @ 75% of 1RM Back Squat

Set #8 – 4 Back Squats @ 80% of 1RM Back Squat

Set #9 – 2 Back Squats @ 85% of 1RM Back Squat

BeachFit will do:

AMRAP 15

5 KB Rows/Side

7 Pushups

9 KB Goblet Squat

Drive Run (150m)

WOD:

#body armor

3rds

16 Front Rack Reverse Lunges (115/75lbs)

18 Kettlebell Swings

20 Weighted AbMat Sit-Ups

 


WORKOUT OF THE DAY, MARCH 31ST 2018

March 31, 2018 | LAHAINA CROSSFIT

WOD:

#wrecked

Teams of 3

For Time: 

600 Meter Run as a Team with Wall Ball (30/20lbs)

6 Rope Climbs  (Scale to 18 Chest To Bar Pullups)

20 Squat Cleans (135/95)

600 Meter Run

9 Rope Climbs  (Scale to 27 Chest to Bar Pullups)

35 Squat Cleans (135/95)

600 Meter Run 

12 Rope Climbs (Scale to 36 Chest to Bar Pullups

50 Squat Cleans (135/95)

**Team runs together.  Share reps on Rope Climbs/Pullups and Squat Cleans