WORKOUT OF THE DAY, NOVEMBER 12TH 2019

November 11, 2019 | LAHAINA CROSSFIT

WOD:

#piggyback

Teams of 2

12 Rounds For Time:  

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell 

12 x 10 Meter Shuttle Run 

Switch After Fully Completed Rounds (6 Each)

In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

CASHOUT:

#body armor

3 Supersets:

10 Dumbbell Incline Bench Press
35 Low Banded Rows

Rest 2 Minutes Between Sets


WORKOUT OF THE DAY, NOVEMBER 11TH 2019

November 10, 2019 | LAHAINA CROSSFIT

Happy Veterans Day! Thanks to all those that have served in our Armed Forces.  

How did CrossFit Open WOD 20.5 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 3pm Local Hawaii time.  

WOD:

#jack

AMRAP 20

10 Push Press (115/75lbs) *Weight you could do 21+ times fress **BeachFit will do DB Push Press 

10 KB Swings (53/35lbs)

10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

 

 


WORKOUT OF THE DAY, NOVEMBER 9TH 2019

November 8, 2019 | LAHAINA CROSSFIT

20.5 is HERE!!  
 
Aloha! The announced Open WOD 20.5 from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:20 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#20.5  (20 Min Cap)

For time, partitioned any way:

40 muscle-ups *Scale to Chin over Bar Pullups

80-cal. row

120 wall-ball shots 

 


WORKOUT OF THE DAY, NOVEMBER 7TH 2019

November 6, 2019 | LAHAINA CROSSFIT

Aloha! The announced Open WOD 20.5 from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:20 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#pregame

15-12-9

Row, Assault Bike, Ski Erg or Erg Bike Calories

200m Run (If no like run, choose another machine for same calorie

Ex: 15 Cal "Machine" 200m Run, 12 Cal "Machine" 200m Run, 9 Cal "Machine" 200m Run  OR 15 Cal "Machine" , 15 Cal "Different Machine", 12 Cal "Machine", 12 Cal "Different Machine", 9 Cal "Machine" 9 Cal "Different Machine"

Into..

4 Rounds:

5 Strict Pull-Ups  (Scale to Ring Row with 2 second pause at top or Pullups)

10 Air Squats  (Rx+ KB Goblet Squats)

15 AbMat Sit-Ups

Into…

4 Rounds:

5 KB Deadlift Middle, 5 KB Suitcase Deadlift Right, 5 KB  Suitcase Deadlift Left

10 Alternating Lunges or Jumping Split Lunges (R/L=2)

15 KB Swings (70/53lbs)

Into…

15-12-9

Row, Assault Bike, Ski Erg or Erg Bike Calories

200m Run (If no like run, choose another machine for same calorie

CASHOUT:

Foam Roll/Lacrosse Ball...Get ready for 20.5!!

 


WORKOUT OF THE DAY, NOVEMBER 6TH 2019

November 5, 2019 | LAHAINA CROSSFIT

WOD:

#fitnessmash

3 Rounds:

75 Double-Unders (Scale to 150 Singles)

10 Devil Press (35/20lbs) Rx+50/35lbs

400m Run, then...

3 Rounds:

21/15 Calorie Row, Erg Bike or Ski  (Assault Bike 15/12 Cal)

21 Thrusters (75/55)  (BeachFit/Scale to DB Thrusters 35/20)

CASHOUT:

200m Single Arm Farmer Carry R *Choose load 35-53lbs

:30 Plank

200m Single Arm Farmer Carry L

:30 Plank

 

 



WORKOUT OF THE DAY, NOVEMBER 5TH 2019

November 5, 2019 | LAHAINA CROSSFIT

WOD:

#highnoon

AMRAP 12:

12 Power Snatches (95/65)  *Beachfit will do Plate Ground to Overhead

12 Push-ups 

12 Chest to Bar Pull-ups *BeachFit will do Ring Rows

"Rx+High Noon"

5 Rounds, resting 1:00 between:

15/12 Calorie Row

9 Overhead Squats (95/65)

3 Bar Muscle-Ups

STRENGTH:

#bodyarmor

4 Sets:

7 Tempo Kettlebell Deadlifts - tempo only down. With two kettlebells, a regular deadlift, followed by a 5s negative to the floor.

7 Barbell Bench Press - Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken

Then..

4 sets 

7 Temp Good Mornings -this is a tempo only down. Holding a barbell across back, it is a regular speed up, and tempo 5s negative down.  Rx+Weighted Hip Extensions

 


WORKOUT OF THE DAY, NOVEMBER 4TH 2019

November 3, 2019 | LAHAINA CROSSFIT

How did CrossFit Open WOD 20.4 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 3pm Local Hawaii time.  

STRENGTH:

#front squats

Every :90 Seconds for 9 minutes:

Set #1 - 3 Reps @ 80%

Set #2 - 1 Rep @ 83%

Set #3 - 3 Reps @ 80%

Set #4 - 1 Rep @ 86%

Set #5 - 3 Reps @ 80%

Set #6 - 1 Rep @ 89%

BeachFit will do:

Every :90 for 9 minutes: 10 Alternating Goblet Lunges + :15 Hollow Hold  

WOD:

#mrclean

3 Rounds, resting 1:00 between:

24/18 Calorie Row, Bike, Ski Erg  (Assault Bike 18/14 )

12 Front Squats (155/105)  *Something we could cycle 15+ fresh

8 Single Arm Dumbbell Hang Clean and Jerks (70/50) *Choose a heavier but manageable load, something could do 10+ reps unbroken

*Looking to push our intensity on each round knowing we have a minute rest in between

BeachFit will do:

3 Rounds, resting 1:00 between:

24/18 Calorie Row, Bike, Ski Erg  (Assault Bike 18/14 )

12 DB Goblet Squats (70/50)

8 Single Arm Dumbbell Hang Clean and Jerks (70/50)

CASHOUT:

#openseason

AMRAP 5:

70/50 Calorie Row
Max Wallballs (20/14)


WORKOUT OF THE DAY, NOVEMBER 1ST 2019

October 31, 2019 | LAHAINA CROSSFIT

Aloha! The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:20 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  With 20.4 being 20 minutes long we are going to try and run bigger heats as well.
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#20.4

For Time - 20 Min Cap

30 Box Jumps

15 Clean and Jerks (65/95lb)

30 Box Jumps

15 Clean and Jerks (85/135lb)

30 Box Jumps

10 Clean and Jerks (115/185lb)

30 Single Leg Squats  *Scaled Med Ball Step Ups

10 Clean and Jerks (145/225lb)

30 Single Leg Squats  *Scaled Med Ball Step Ups

5 Clean and Jerks 9175/275lb)

30 Single Leg Squats  *Scaled Med Ball Step Ups

5 Clean and Jerks (205/315lb)

Scaled Version and a BeachFit version will be posted at the gym tomorrow with different weights,etc. 

 


WORKOUT OF THE DAY, OCTOBER 31ST 2019

October 31, 2019 | LAHAINA CROSSFIT

Have a safe and Happy Halloween!  

Reminder: There will be No Evening classes on Thursday night! 

WOD:

#monstermash

EMOM 25

Min 1: 14 DB Hang Clean and Jerks (50/35lbs) *7 Right/7 Left

Min 2:  :40 Plank

Min 3:  200m Run (Scale to 150m)

Min 4: 12-15 Burpees

Min 5:  Rest

CASHOUT:

2-3 Rounds

10-15 Barbell Curls

10-15 Barbell Skull Crushers 

 

 

 


WORKOUT OF THE DAY, OCTOBER 30TH 2019

October 29, 2019 | LAHAINA CROSSFIT

WOD:

#tri sprint interval v.3

5 Rounds: 

AMRAP 4:

30 Shuttle Runs (10 Meters) 

20/15 Calorie Assault Bike or 30/21 Cal Row

Max KB Swings (70/53lbs)

Rest 4 Minutes Between Rounds

CASHOUT:

1-3 Rounds

12-15 Single Arm DB Bench Press (Each Arm)

10 Single Arm DB Row (Each Arm)


WORKOUT OF THE DAY, OCTOBER 29TH 2019

October 29, 2019 | LAHAINA CROSSFIT

STRENGTH:

#lactic training threshold

On the 3:00 x 5 Rounds:

9 Burpee Box Jump Overs (24"/20")

12/9 Calorie Assault Bike (15/12 Cal Row)

*Aim here is to train our upper limit power. There is purposefully a significant amount of time between rounds to recover

WOD:

#Bruiser

AMRAP 12:

15 Push Jerks (115/85) *BeachFit will do DB's 50/35lbs

30 Air Squats

60 Double Unders  (120 Singles or 15/12 Ski Erg)

Bruiser Rx+ Version:

#Bruiser

3 Rounds:

60 Double-Unders

30 Air Squats

10 Push Jerks (185/135lbs)

 

 


WORKOUT OF THE DAY, OCTOBER 28TH 2019

October 27, 2019 | LAHAINA CROSSFIT

Schedule Update:  There will be NO EVENING classes (4 and 5pm) on Thursday October 31st. Have a safe Halloween. 

How did CrossFit Open WOD 20.3 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 2pm Local Hawaii time.  

STRENGTH:

#clean/gymnasitcs emom

Alternating EMOM x 10:

Minute 1 - Work
Minute 2 - Rest

Minute 1:

Seconds 0-20 - Max Power Cleans (135/95) *BeachFit will do KB Swings

Seconds 20-30 - Rest

Seconds 30-60 - Max Ring Muscle-Ups  *Scale to Chest to Bar Pullups/Pullups and Bench Dips

WOD:

#jackquinn

For Time:

100/70 Calorie Row  (1200m Run, 75/50 Assault Bike)

... Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)


WORKOUT OF THE DAY, OCTOBER 25TH 2019

October 24, 2019 | LAHAINA CROSSFIT

CrossFit Open 2020
 
Aloha! The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#20.3 

For time:  (Time Cap 9 min)

21 deadlifts, 225/1555lbs

21 handstand push-ups

15 deadlifts, 225/155lbs

15 handstand push-ups

9 deadlifts, 225/155lbs

9 handstand push-ups

21 deadlifts, 315/205lbs

50-ft. handstand walk

15 deadlifts, 315/205lbs 

50-ft. handstand walk

9 deadlifts, 315/205lbs

50-ft. handstand walk

SCALED VERSION:

For time:

21 deadlifts, 135/95lbs.

21 hand-release push-ups

15 deadlifts, 135/95lbs

15 hand-release push-ups

9 deadlifts, 135/95lbs

9 hand-release push-ups

21 deadlifts, 185/135lbs

50-ft. bear crawl

15 deadlifts, 185/135lbs

50-ft. bear crawl

9 deadlifts, 185/135lbs

50-ft. bear crawl

**BeachFit will do Double KB Deadlifts 

CASHOUT:

#DB Fun

1-3 Rounds

8-10 Kneeling Hammer DB Curl (20/10)

8-12 Pushups on DBs

8-12 Kneeling Double Curl to Arnold Press

:30 Plank

 

 


WORKOUT OF THE DAY, OCTOBER 24TH 2019

October 23, 2019 | LAHAINA CROSSFIT

WOD:

#thirstythursday

4rds For Time:

400m Run

30 Ab Mat Sit Ups

20 Russian KB Swings (70/53lbs)

100m Farmer Carry (2x Down/Back in front of gym) (70/50lbs)

CASHOUT:

#beachbod

3 x 10 DB Bench Press (Rx+Banded)

3 x 30 Tri Banded Pushdowns

 


WORKOUT OF THE DAY, OCTOBER 23RD 2019

October 23, 2019 | LAHAINA CROSSFIT

WOD:

#jackinthebox (25 min Cap)

For Time:

1000 Meter Row (Sub 1000m Run)

75/50 Calorie Erg Bike (50/35 Assault Bike or 800m Run)

10 Bar Muscle-Ups (Sub 15 Chest to Bar Pullups/Pullups)

40 Single DB Box Step-Ups (50/35# to 24"/20")

10 Bar Muscle-Ups

75/50 Calorie Erg Bike

1000 Meter Row

CASHOUT:

#oddball

1-2 Sets, resting 1:00 between:

100m Heavy Ball Run (30/20lbs) 

200m Run

50' DB Walking Lunge* (50's/35's)

2 Rope Climbs

* DB Walking Lunge - One DB in the front rack, other overhead. Athlete's choice on which, and free to change.

 

WORKOUT OF THE DAY, OCTOBER 22ND 2019

October 21, 2019 | LAHAINA CROSSFIT

STRENGTH:

#hang power clean

On the 2:00 x 5 Sets:

50Ft Bear Crawl (Rx+ 25-50ft Handstand Walk - Approx 1 min of work)
3 Hang Power Cleans

Set #1 - 65% of estimated 1RM Power Clean

Set #2 - 70%

Sets #3+4+5 - Build to a moderately heavy set of 3 for the day.

WOD:

#blooDThristy

AMRAP 12: 

12/9 Calorie Assault Bike  (15/12 Row)

12 Deadlifts 135/95lbs  (Rx+155/105)

9 Hang Power Cleans 135/95lbs (Rx+155/105)

9 Strict HSPU (Scale to Inverted HSPU)

BeachFit will do DB's (50/35 or 35/20)


WORKOUT OF THE DAY, OCTOBER 21ST 2019

October 20, 2019 | LAHAINA CROSSFIT

How did CrossFit Open WOD 20.2 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 2pm Local Hawaii time.  

STRENGTH:

#back squats

10-8-6-4-2 Reps

Ascending percentages with each:

On the 0:00... 10 Reps @ 60% of estimated 1RM

On the 3:00.... 8 Reps @ 67%

On the 6:00... 6 Reps @ 75%

On the 9:00... 4 Reps @ 82%

On the 12:00... 2 Reps @ 87%

BeachFit will do:

Every 3 minutes

10 Goblet Squats

:20 Plank

:20 Superman

WOD:

#roadies

2 Rounds:

70 Wallballs (20/14) 

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

30 Alternating DB Power Snatches (50/35)

30 Chest to Bar Pullups  (Rx+ 15 Bar Muscle-Ups)

CASHOUT:

#body armor

1-3 Sets 

10 - Dumbbell Bulgarian Split Squats (each side)

15 - Barbell Good Mornings

20 - Weighted AbMat Sit-Ups

 


WORKOUT OF THE DAY, OCTOBER 18TH 2019

October 17, 2019 | LAHAINA CROSSFIT

CROSSFIT OPEN 2020

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

 
This will be our 9th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.
 
This is how we will run heats for validation this season
 
The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. Therefore, we are not available to specifically judge for one athlete at a time.
 
Each athlete will need their own judge for their WOD and heat time.
 
We ask that athletes participating buddy up - each taking the time to judge for the other. 
 
We will have scoresheets available along with clipboards and pens.
 
We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us
 
Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.
 
It is the athletes responsibility to submit their own score listing performed at Lahaina CrossFit and selecting one of our head judges names.
 
We will ONLY validate all scores that we have overseen.
 
If you plan on submitting a video, please contact us ahead of time.
 
Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!
 
Any other questions feel free to contact us! 

WOD:

#20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters (35/50lbs)

6 toes-to-bars (Scale to Hanging Knee Raise or Sit Ups)

24 double-unders (Scale to 48 Single Unders)

 


WORKOUT OF THE DAY, OCTOBER 17TH 2019

October 16, 2019 | LAHAINA CROSSFIT

WOD:

#bambam

Teams of 3

AMRAP 25: 

10/7 Calorie Bike (Assault or Erg)

10 Slamballs (30/20) or Plate Grount to Overhead (45/25lbs)

10 Shuttle Runs (10 Meters)

CASHOUT:

#pumpcity

1-3  Sets

10 One Arm Curls

10 Double Curls

10 Alternating Hammer Curls Across Body


WORKOUT OF THE DAY, OCTOBER 16TH 2019

October 15, 2019 | LAHAINA CROSSFIT

WOD:

#blade runner

On the 4:00 x 6 Rounds:

400m Run

15/12 Calorie Row (Assault Bike 11/9)

12 CTB Pull-Ups (Scale to Pullups, Banded Pullups or Ring Rows)

*Goal is to finish each round by the 3:15 mark at the latest. If we reach that point in the first round, cap ourselves there and chase down that same volume for the remaining rounds.

CASHOUT:

#odd object

1-3 Rounds 

100m Farmers Carry (Choose weight to go unbroken)

Handstand Walk 25-50T (Scale to Bear Crawl 50ft)

200m Sled Drag (Choose load, only 1 break)

Handstand Walk 25-50T (Scale to Bear Crawl 50ft)