WORKOUT OF THE DAY, NOVEMBER 17TH 2017

November 17, 2017 | LAHAINA CROSSFIT

WOD:

#Voorhes

AMRAP 13:

55 Barbell-Facing Burpees

55 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)

55 Calorie Row   (55/40 Assault Bike or 600m Run)

55 Strict Press (75/55lbs) (Rx+Handstand Push-ups)

*Scale to Inverted Box HSPU

At the 17 min ...

(12 min Cap)

30 Ab Mat Sit-Ups, 60 Glute Bridge Raises, 90 Double Unders (180 Singles)
25 Ab Mat Sit-Ups, 50 Glute Bridge Raises, 75 Double Unders (150 Singles) 
20 Ab Mat Sit-Ups, 40 Glute Bridge Raises, 60 Double Unders (120 Singles) 
15 Ab Mat Sit-Ups, 20 Glute Bridge Raises, 40 Double Unders (80 Singles)

*Rx+ GHD Sit Ups, Hip Extensions

 

 


WORKOUT OF THE DAY, NOVEMBER 16TH 2017

November 16, 2017 | LAHAINA CROSSFIT

WOD:

#a little recovery (40 min Cap)

10 Rounds for time:

5 Hand Release Pushups  Rx+Plyo Pushups

10 Wall Balls (20/14lbs) Rx+30/20lbs

15 Alternating Lunges 

20 Russian KB Swings (70/53lbs)

100m Run 

CASHOUT:

#whats your function

1-3rds

10 Single Arm Ring Rows (5 each side)

10 Bottoms up KB Press  (10 each side)


WORKOUT OF THE DAY, NOVEMBER 15TH 2017

November 15, 2017 | LAHAINA CROSSFIT

WOD:

#its tricky

EMOM 20

Min 1:  7 Burpee Box Jump Overs (24/20)

Min 2:  12/9 Cal Row (Rx+15/12)  *Bike 12/9

Min 3:  4 Hang Clean + 4 Front Squat + 4 Push Press (95/65lbs) Rx+115/75lbs  

**BeachFit will do 5 KB Swings + 5 KB Goblet Squat + 5 KB Push Press

Min 4: 15 Ab Mat Sit Ups

CASHOUT:

1-3 Rds

10 Hollow Rocks

10 DeadBugs

10 Tuck Ups

:10 Hollow Hold

Accumulate 5 Minutes on Foam Roller


WORKOUT OF THE DAY, NOVEMBER 14TH 2017

November 14, 2017 | LAHAINA CROSSFIT

Huge Mahalos again to Chef Rob (RJGourmet) for his help with our Muscles and Mimosas this past Saturday!

STRENGTH:

#run forrest  (16 min Cap)

1 Rounds
500m Run 
Rest 1:00
400m Run 
Rest :50
300m Run 
Rest :40
200m Run 
Rest :30
100m Run

WOD:

#mixed feelings

5 Rounds, On the 4:00 

12 Toes to Bar 

15 Deadlifts (185/135) *If not at Rx Scale to approx 45% of 1RM

12/9 Calorie Assault Bike, 200m Row or 200m Run

CASHOUT:

#Midline

2:00 L-Sit
Every break: 10 Hollow Rocks (Rx+10 GHD Sit-Ups)

 


WORKOUT OF THE DAY, NOVEMBER 13TH 2017

November 12, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Overhead Squat (Sub Front Squat if needed)

5×3

BeachFit will do:

12 min EMOM

Min 1: 100m Run

Min 2: 10 Jumping Split Lunges (5 leg) + :20sec Plank

WOD:

#denim

AMRAP 15:

60 Double Unders (Scale 120 Singles)

30/21 Calorie Row (Assault Bike 20/15 Cal)

15 Overhead Squats 95/65lbs Rx+15/80lbs (Scale to Front Squats or KB Goblet Squats)


WORKOUT OF THE DAY, NOVEMBER 13TH 2017

November 12, 2017 | LAHAINA CROSSFIT

STRENGTH: (15 min)

Overhead Squat (Sub Front Squat if needed)

5×3

BeachFit will do:

12 min EMOM

Min 1: 100m Run

Min 2: 10 Jumping Split Lunges (5 leg) + :20sec Plank

WOD:

#denim

AMRAP 15:

60 Double Unders (Scale 120 Singles)

30/21 Calorie Row (Assault Bike 20/15 Cal)

15 Overhead Squats 95/65lbs Rx+15/80lbs (Scale to Front Squats or KB Goblet Squats)


WORKOUT OF THE DAY, NOVEMBER 11TH 2017

November 11, 2017 | LAHAINA CROSSFIT

THANKS TO EVERYONE THAT CAME OUT AND SUPPORTED OUR 1ST OF MANY MUSCLES AND MIMOSAS.  HUGE MAHALOS TO CHEF ROB FOR THE AMAZING OMELETTES AND REDA FOR SOME GREAT POST WOD YOGA! PROCEEDS FROM OUR FIRST MUSCLES AND MIMOSAS IS GOING TO MAKE A WISH HAWAII!

WOD:

#Muscles and Mimosas

Teams of 3

(1 working, 2 resting except where noted)

111 Cal Row (70 Cal Assault Bike/Ski Erg)

111 Box Jumps

111 Burpees ( 1Burpee, 1 Plank, 1 Rest)

111 KB Swings 

111 Toes to Bar

111 Plate Ground to Overhead

111 Goblet Squats

111 Cal Row (70 Cal Assault Bike/Ski Erg)


WORKOUT OF THE DAY, NOVEMBER 10TH 2017

November 10, 2017 | LAHAINA CROSSFIT

Happy Aloha Friday!  Hope to see everyone tomorrow for 8am WOD, followed by a little recovery Yoga, then some Muscles and Mimosas fun! 

STRENGTH:

Back Squat

5 Sets of 3 @ 85%

WOD:

#leg stand

8 Rounds 

:20 Seconds Back Squats (45/35)
:10 Seconds Rest 
:20 Seconds Double Unders 
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Plate Ground to Overhead (45/35lbs) Rx+DB Snatch 50/35lbs
:10 Seconds Rest 
:20 Seconds Push Press (45/35lbs) Rx+Kipping Handstand Push-ups 
:10 Seconds Rest

Rest 3:00

8 Rounds: *This last part will be done in 2 groups.  1 group for 4 min (8rds), then second group. 

:20 Seconds Calorie Row/Bike 
:10 Seconds Rest


WORKOUT OF THE DAY, NOVEMBER 9TH 2017

November 9, 2017 | LAHAINA CROSSFIT

Save the date! Muscles and Mimosas THIS Saturday, November 11th! All are welcome. Sign up at the box the morning of. 

WOD:

#thirsty thursday par-tay

EMOM 24

Min 1: 12/10 Assault Bike

Min 2:  3 Down and Back Farmer Carry (70/53lbs)*

Min 3: :40 Battling Ropes 

Min 4: 15 Wall Balls (20/14lbs) Rx+ 30/20lbs

*Bay door to bay door

 

 


WORKOUT OF THE DAY, NOVEMBER 8TH 2017

November 7, 2017 | LAHAINA CROSSFIT

WOD:

#doce

AMRAP 4:

27 Calorie Row
21 Power Cleans* (135/95) Rx+155/105
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27 Calorie Row (20/14 Assault Bike or 300m Run)
21 Power Cleans* (115/80) Rx+135/95
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27 Calorie Row
21 Power Cleans* (95/65) Rx+115/75
15 Burpee Box Jump Overs (24/20)

*BeachFit will do KB Swings or DB Hang Cleans

CASHOUT:

#Gymnastics Conditioning  (10 Min Cap)

1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups, Pullups or Ring Rows

Rest 2:00

10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar, Hanging Knee Raise or DeadBugs


WORKOUT OF THE DAY, NOVEMBER 7TH 2017

November 6, 2017 | LAHAINA CROSSFIT

WOD:

#run down

5 Rounds:

15 Power Snatches (75/55) *BeachFit will do Plate Ground to Overhead (45/35lbs)

30 Double Unders  *Scale to 90 Singles

200 Meter Run

Rest up to 5min, then..

#Midline Conditioning

Alternating On the Minute x 10

Min 1: 10/8 Calorie Bike  (Rx+15/12)   *Can Row or Ski Erg)

Min 2: 15 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)


WORKOUT OF THE DAY, NOVEMBER 7TH 2017

November 6, 2017 | LAHAINA CROSSFIT

WOD:

#run down

5 Rounds:

15 Power Snatches (75/55) *BeachFit will do Plate Ground to Overhead (45/35lbs)

30 Double Unders  *Scale to 90 Singles

200 Meter Run

Rest up to 5min, then..

#Midline Conditioning

Alternating On the Minute x 10

Min 1: 10/8 Calorie Bike  (Rx+15/12)   *Can Row or Ski Erg)

Min 2: 15 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)


WORKOUT OF THE DAY, NOVEMBER 6TH 2017

November 5, 2017 | LAHAINA CROSSFIT

We are stoked to bring you Muscles and Mimosas, Saturday November 11th.  Our vision is to do this once/month. 

We will start with our regular Crossfit class WOD from 8-9.
Our first event we will also have a quick 30min optional recovery yoga session with Reda. 
Then, at 9:30, we will enjoy a made to order omelet from our very own Chef Rob of RJ Gourmet.
We will offer complimentary mimosas and kombucha.

We want to bring together our LCF Ohana, and welcome our visitors to enjoy a fun morning combining a few of our favorite things...fitness, friends, food, and bubbles...

Each month we will have a different raffle prize. The first month is a LuluLemon Gift Card.

Each month, we will donate a portion of the proceeds to a different charity/cause. The first month will be Make a Wish Hawaii.

We hope you will join us! All members, community, visitors, all fitness levels are welcome!

Ticket Costs:
Current LCF Members $10
Kama'aina Drop In $30
Drop - In Day Pass + M&M $40
Drop - In with a Week Pass +$15
All tickets will be entered in the raffle for a chance to win and 
Include up to 1 omelettes and 1 mimosas/kombucha

STRENGTH:

Back Squat

4 Rounds:

In a :30 Second Window:

Max reps @ 70%

Rest 2:30 between sets

*BeachFit will do KB Goblet squats 

WOD:

#nick

AMRAP 20:

10 Thrusters (135/95) *BeachFit will do Wall Balls

30 Calorie Bike or Row (400m Run)

16 Chest to Bar Pull-Ups


WORKOUT OF THE DAY, NOVEMBER 3RD 2017

November 2, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squats

6 Sets of 2:

Sets 1 + 2 – 80%

Sets 3 + 4 – 85%

Sets 5 + 6 – 90%

BeachFit will do:

EMOM 12

Min 1: 10/8 Cal Assault Bike

Min 2:  3-5 Walkout + Plank Taps + Pushup 

Min 3:  10 KB Hammer Curls  (2 sec Hold at top)

WOD:

#nasty remix

3 Rounds:

7 Chest to Bar Pullups

10 Dips (Ring or Box)

50 Air Squats

10 Hang Power Cleans (135/95lbs) *BeachFit will do 10 KB Tators

CASHOUT:

#gymnastics conditioning

On the Minute x 6

10/8 Calorie Row

Time remaining in each minute:

Max Kipping Handstand Push-ups or Inverted Pushups

 

 


WORKOUT OF THE DAY, NOVEMBER 2ND 2017

November 1, 2017 | LAHAINA CROSSFIT

WOD:

#another thirsty thursday

EMOM 24

Minute 1: 20 Kettlebell Swings (70/53lbs)

Minute 2: 14 Front Rack Lunges - 7 per leg - (135/95lbs) *Scale to KB Goblet Lunge or 2 KB Down at side

Minute 3:  200m Run or Row

Minute 4: 10 Burpees 

**With these longer EMOM's you should be working for about :45 seconds (ish).  It's ok if you go a little longer or shorter just be sure to not turn into an AMRAP.  You should have a "little" rest between each exercise.  Use the first round to find YOUR number and keep it throughout. 

CASHOUT:

#abs and arms

1-3 Rounds

10 Hollow Rock

10 Deadbugs

10 Tuck Ups

:10 sec Hollow Hold

*10 Bicep Curl and 10 Tricep Dips after each round

 


WORKOUT OF THE DAY, NOVEMBER 1ST 2017

November 1, 2017 | LAHAINA CROSSFIT

STRENGTH:

Deadlifts

6×3

Climbing in weight

BeachFit will do:

100m Farmer Carry

100m Run

:30sec Plank

15 Good AM's

WOD:

#deadsprint

AMRAP 15:

10 Deadlifts (225/155lbs)  *If not Rx, use approx 55% of 1RM

15/12 Calorie Row/Bike  *Sub 200m Run

20 Wallballs (20/14lbs)


WORKOUT OF THE DAY, OCTOBER 31ST 2017

October 31, 2017 | LAHAINA CROSSFIT

STRENGTH:

2 Rounds:

100m Run, Rest 1:1
200m Run, Rest 1:1
300m Run, Rest 1:1

Rest 90 seconds between rounds

WOD:

#criss cross

AMRAP 15:

30 Double Unders  (60 Singles or :30 sec of Dub attempt)

15 Power Cleans (115/80) Rx+135/95lbs   *BeachFit KB Swings

30 Double Unders 

15 Toes to Bar

CASHOUT:

#midline

1-3 Rounds for Quality:

4 One Arm Ring Rows (side) 

8 Incline Pushups  (Rx+Ring Pushups)

12 Calorie Row/Ski Erg


WORKOUT OF THE DAY, OCTOBER 29TH 2017

October 29, 2017 | LAHAINA CROSSFIT

STRENGTH:

Back Squats

2 Rounds:

3 Reps @ 84%

2 Reps @ 88%

1 Rep @ 92%

BeachFit will do:

3 KB Swings, 3 Goblet Squats 10/8 Cal Bike, 6 KB Swings, 6 Goblet 10/8 Cal Bike...continue in this fashion for 12 min adding 3 reps to each round. 

WODS:

#Hopped Up+

AMRAP 10

3 Thrusters (95/65), 3 Lateral Burpees

6 Thrusters (95/65), 6 Lateral Burpees

9 Thrusters (95/65), 9 Lateral Burpees

Add 3 Repetitions per round.


WORKOUT OF THE DAY, OCTOBER 27TH 2017

October 26, 2017 | LAHAINA CROSSFIT

STRENGTH:

Front Squat

6 Sets of 2:

Sets 1 + 2 – 80%

Sets 3 + 4 – 85%

Sets 5 + 6 – 90%

BeachFit will do:

EMOM 12

Min 1: 100m Run

Min 2: 10 KB Goblet Lunges (5leg) + 8 KB Hammer Curls

Min 3:  :30 Plank

WOD:

#saved by the bell remix

For Time:

5 Rounds:

21 Thrusters (45/35lb bar)

15/12 Calorie Row (Cal Bike or 150m Run)

12 Plate Ground to Overhead (45/25lbs) Rx+50/35 Alternating DB Snatch

CASHOUT:

#midline

 1-3 Sets

:20s L-Sit

:30s Wall-Facing Handstand Hold 

:40s Double-KB Static Squat (choose KB Load that allows good form)

Rest as needed between sets.

 

 


WORKOUT OF THE DAY, OCTOBER 26TH 2017

October 26, 2017 | LAHAINA CROSSFIT

WOD:

#Annie Got Wrecked

100 Double Unders

50 AbMat Sit-ups

200m Run (Sub 200m Row or 20/15 Cal Bike)

80 Double Unders

40 AbMat Sit-ups

200m Run

60 Double Unders

30 AbMat Sit-ups

200m Run

40 Double Unders

20 AbMat Sit-ups

200m Run

20 Double Unders

10 AbMat Sit-ups

200m Run

*If no double unders, sub 2:1 singles

Rest up to 5 min after finish, then complete....

CASHOUT:

#thirsty thursday burn

burpees and hollow rocks/hold

EMOM 6

:30 to complete 5-10 Burpees, :30 Hollow Rock/Hold

(Ex: 0-:30 complete your burpees, :30-:60 complete hollow rock/hold.  Find a burpee number that get's you done in about :20sec)