WORKOUT OF THE DAY, DECEMBER 14TH 2018

December 13, 2018 | LAHAINA CROSSFIT

WOD:

#joker (15 min Cap)

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Deadlift - 225/155  

*Stimulus wise we are looking for a deadlift load we could cycle for 21+ Reps unbroken when fresh.   Approx 50% of 1 RM

**Scale Toes to Bar to Hanging Knee Raises or 2x number of Toe to Bar

***BeachFit will do Double KB Deadlifts (53/35lbs)

Rest as needed up to 5 min...then,

AMRAP 12:

5 Inchworms

10 Horizontal Ring Rows

:15s Hollow Body Hold (Rx+GHD Supine Hold -Belly Up)

:20s Superman Hold (Rx+Hip Extension Hold -Belly Down)

OLY CASHOUT:

#Squat Clean + Handstand Walk 

10 Squat Cleans (60%) + 20' Handstand Walk 

8 Squat Cleans (68%) + 40' Handstand Walk 

6 Squat Cleans (75%) + 60' Handstand Walk 

4 Squat Cleans (83%) + 80' Handstand Walk 

2 Squat Cleans (90%) + 100' Handstand Walk

 


WORKOUT OF THE DAY, DECEMBER 13TH 2018

December 13, 2018 | LAHAINA CROSSFIT

Tis the Season!  Morning classes are starting to get holiday busy so please do your best to arrive on time to make for a great classs. 

WOD:

#street parking gift

EMOM 20

Min 1: 5 Lateral Burpees Over the Bar + 5 Hang Clean and Jerks

Min 2: 4 Bar Facing Burpees + 4 Thrusters

Rx 115/75lbs  

*BeachFit will do DB Hang Clean and DB Thruster

CASHOUT:

#gun show

1-3 Rounds

:40sec DB Skull Crushers on ground or bench

:20sec Rest

:40sec Barbell Curls 45/35lbs or 35/15lbs

:20sec Rest

:40sec Banded Tri Pushdowns

:20sec Rest

 


WORKOUT OF THE DAY, DECEMBER 12TH 2018

December 11, 2018 | LAHAINA CROSSFIT

WOD:

#play ball

3rd for time:  (15 min Cap)

20 Alternating DB Snatches (50/35lbs) Rx+ 10 Power Snatches (135/95)

20 Box Jump Overs (24″/20″)

30 Wallballs (20/14) 

CASHOUT:

#quick cardio

600m Run

400m Row

20 Cal Bike

OPTIONAL OLY CASHOUT:

On the Minute x 10: Power Snatch

Minutes 1-5 - 1 Hang Power Snatch + 1 Power Snatch
Minute 1 - 60%
Minute 2 - 64%
Minuted 3+4+5 - 68%

Minutes 6-10 - 1 Power Snatch
Minute 6 - 72%
Minute 7 - 76%
Minutes 8+9+10 - Build to a heavy single, based off feel.

 

 


WORKOUT OF THE DAY, DECEMBER 11TH 2018

December 11, 2018 | LAHAINA CROSSFIT

One of my all time favorite quotes! 

WOD:

#crash course

AMRAP 15:

27/18 Calorie Assault Bike  (30/21 Cal Row)

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

15 CTB Pull-Ups

9 Power Cleans (185/135lbs)* Rx+Sandbag Cleans Over Shoulder (150/100)  Approx 70% of 1RM Power Clean

Rest as needed up to 5 minutes, then...

#midline

3 Giant Sets, resting up to 2:00 between sets:

16 Glute Bridge Raises on bench
24  Barbell Good AM's
Max Effort L-Sit on Box or Parallettes.  If not at :10 seconds, complete a Hollow Body Hold w/Plate

Rx+ Midline

3 Giant Sets, resting up to 2:00 between sets:

8 Glute Ham Raises
24 Hip Extensions
Max Effort L-Sit on Paralettes

CASHOUT:

#mup/dub

Not for score:

1-3 Rounds:

30% Max Ring Muscle-Ups* + 50 Double-Unders
30% Max Ring Muscle-Ups + 50 Double-Unders
30% Max Ring Muscle-Ups

Rest at least 1 min between rounds

*If no MUPs, scale to bench or ring dips.  5-10 Reps


WORKOUT OF THE DAY, DECEMBER 10TH 2018

December 9, 2018 | LAHAINA CROSSFIT

STRENGTH:

Every 2 minutes for 14 min:

#back squats

5 Repetitions @ 78%

3 Repetitions @ 82%

1 Repetition @ 86%

1 Repetition @ 88%

1 Repetition @ 90%

#front squats

4 @ 73%

4 @ 76%

4 @ 79%

BeachFit will do:

AMRAP 14

8/6 Cal Bike

10 Goblet Squats

12 Ab Mat Sit Ups  *Weighted if desired

WOD:

#freddy kruegar  (7 min Cap)

21-15-9:

Kettlebell Swings (70/53) *American Rx'd today

Lateral Barbell Burpees

This is a sprint!!

CASHOUT:

Every 2:00 x 5 Rounds:

20/14 Calorie Row  (Bike 15/10)

Time remaining inside each 1:30 window, Max HSPU

At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

*Scale to Inverted HSPU or Seated DB Press

Optional Thunder Bro Cashout:

Tabata DB Floor Press 

:20 on/:10 off for 4 minutes.  Looking for 10-15 Reps per :20

:10 Rest DBs are in lock out

 


WORKOUT OF THE DAY, DECEMBER 8TH 2018

December 8, 2018 | LAHAINA CROSSFIT

WOD:

#iron mile

For Time:

60 Power Snatches (75/55lbs)

800m Run - Together

120 Thrusters (75/55lbs)

800m Run - Together

60 Power Snatches (75/55lbs)

*Share reps on the snatches on the thrusters.  


WORKOUT OF THE DAY, DECEMBER 7TH 2018

December 6, 2018 | LAHAINA CROSSFIT

STRENGTH:

Stamina Squatting (Final Week) 

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

BeachFit will do:

AMRAP 12

10 Goblet Squats

20 Plank Tap To Goblet (R/L=2)

200m Run

WOD:

#babs

3 Rounds:  (20 min Cap)

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

20 Kipping HSPU (Scale to DB Push Press - loading allow us to complete ~20 repetitions unbroken when fresh)

25 Wallballs (20/14) 

30/21 Calorie Row  (Bike 25/18 Cal)

Rx+ Option of WOD:

3 Rounds:

10 Bar Muscle-ups

20 Kipping Handstand Push-ups

30 GHD Sit-ups

40 Wallballs (20/14)

 


WORKOUT THE DAY, DECEMBER 6TH 2018

December 6, 2018 | LAHAINA CROSSFIT

WOD:
 
#bootylicious
 
Emom 21 
 
Min 1: 10 Push-ups + 5 Push Jerk (95/65lbs) Rx+115/75lbs
 
Min 2: 14 Alternating Lunges + 5 Hang Squat Cleans 
(95/65lbs) Rx+115/75lbs
Min 3: 4 Down Back (8 Lengths) Shuttle sprints
 
CASHOUT:
 
#DB Row
 
1-3 Sets
 
8 Single Arm DB Row/side, then use DB with Half weight used for set of 8 and complete 10-15 Reps.   Rest as needed
 
 
 
 

WORKOUT OF THE DAY, DECEMBER 5TH 2018

December 4, 2018 | LAHAINA CROSSFIT

WOD:

#rugrats

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs 

15 Dumbbell Front Squats  (2x50s/35's)  (Barbell 115/75lbs)

15/12 Calorie Assault Bike  (*18/13 Cal Row)

*The aim, stimulus wise, is to place us at round completion in the general viscinity of 2:30. This will naturally deviate somewhat between athletes, but if we are completing our first round closer to the 3:15-3:30 mark, we will not be able to sustain the intensity. If this is the case, we want to modify the repetition scheme by removing a handful of burpee box jump over repetitions and/or a handful of calories fro the bike. Let's aim to sustain the repetitions on the dumbbell front squats.

CASHOUT:

#odds and ends

For Time:

50 Weighted Ab Mat Sit Ups  (Rx+50 GHD Sit-Ups)

100' Handstand Walk  (Scale to Bear Crawl)

20 DBall Cleans (150/100)  (Scale to 100Ft Double KB Front Rack Walking Lunge (53/35lbs)

OPTIONAL "THUNDERBRO" CASHOUT:

1-3 Rounds 

Max Banded Decline Pushups (Feet Elevated on small box or couple of plates) * Can be done without band if desired

30 Banded Face Pulls 


WORKOUT OF THE DAY, DECEMBER 4TH 2018

December 4, 2018 | LAHAINA CROSSFIT

WOD:

#down time

Ascending Ladder for 7 Minutes:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks

After the round of 12 keep adding 3 Reps per Round...

Rx - 115/80

BeachFit will do KB Deadlift, KB Swing, and KB Press 

#body armor

3 Giant Sets:

10 Barbell Good Mornings

20 Dumbbell Box Step-Ups (20 inch box for all)

30 Glute Bridges

Rest 1-2:00 between sets.  This as a 60 repetition "unbroken" set, as opposed to three movements that we casually move between. Let's move at our best, but move with a purpose.

Videos:

Box Step-Up - Video
Glute Bridge - Video

CASHOUT:

#rowing + hspu

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU

At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.


WORKOUT OF THE DAY, DECEMBER 3RD 2018

December 2, 2018 | LAHAINA CROSSFIT

HOLIDAY HOURS:   December 24th 7am and 8am Classes, 9-10am Open Gym Only.  December 25th - Closed.   December 31st 7am and 8am Classes, 9-10am Open Gym Only.  Jan 1st - Closed.  Mahalo! 

STRENGTH:

Every 2 minutes:

#back squats

6 Repetitions @ 76%

4 Repetitions @ 81%

3 Repetitions @ 84%

2 Repetitions @ 87%

#front squats

5 @ 71%

5 @ 74%

5 @ 77%

BeachFit will do:

5rds of 

10 DB Push Press

15/10 Cal Bike

20 Mountain Climbers (R/L=2)

WOD:

#jump start

For Time:

60 Double-Unders, 30 Dumbbell Power Snatches

60 Double-Unders, 30/21 Calorie Row (Cal Bike 20/15)

60 Double-Unders, 30 Toes to Bar

60 Double-Unders, 30/21 Calorie Row (Cal Bike 20/15)

60 Double-Unders, 30 Dumbbell Power Snatches

Rx Dumbbell - 50/35

 


WORKOUT OF THE DAY, NOVEMBER 30TH 2018

November 29, 2018 | LAHAINA CROSSFIT

STRENGTH:

#Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

BeachFit will do:

5 KB Goblet Squats

10 Alternating Lunges

WOD:

#sore eyes

AMRAP 20:

20 Wallballs (20/14) 

20 Sumo Deadlift High Pulls (75/55)  *Scale to Hang Power Clean  **BeachFit KB SDLHP

20 Box Jumps (24"/20")

20 Push Presses (75/55)  **BeachFit KB Push Press

20/14 Calorie Row

CASHOUT:

Accumulate the following totals:

1:00-2:00 - Chin-Over Bar Hold *Scale to Static Ring Row  Hold

1:00-2:00 - Super Man Hold (Rx+GHD Supine Hold)

1:00-2:00 - Chin-Over Bar Hold

Every break inside of the 2:00 - 50 Double-Unders/Singles


WORKOUT OF THE DAY, NOVEMBER 29TH 2018

November 29, 2018 | LAHAINA CROSSFIT

WOD:

#recover

Min 1: 12/9 Cal Bike

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

Min 3: :35 Sec Battling Ropes

Min 4: 12 Plate Ground to Overhead (45/35lbs) + 12 Ab Mat Sit Ups


WORKOUT OF THE DAY, NOVEMBER 28TH 2018

November 28, 2018 | LAHAINA CROSSFIT

STRENGTH:

#deadlift

Every 1:30 for 13:30...

3 at 76%

3 at 76%

3 at 76%

3 at 80%

3 at 80%

3 at 80%

3 at 86%

3 at 86%

3 at 86%

BeachFit will do:

Every 1:30...

5 KB Deadlifts +10 KB Plyo Squats +:15 Plank

WOD:

#hero

6rds for time:  (22min)

100m Run

5 Burpees

10 American KB Swings (53/35lbs) 

15 Deadlifts (95/65lbs)

20 Back Squats (95/65lbs)

CASHOUT:

#thunderbro

3rds 

10 Bent Over Barbell Rows

10 DB Hammer Curls


WORKOUT OF THE DAY, NOVEMBER 27TH 2018

November 27, 2018 | LAHAINA CROSSFIT

WOD:

#criss cross

AMRAP 15:

30 Double-Unders  *Scale to 60 Singles

15 Power Cleans (115/80)  *Use load we could do 15 times unbroken when fresh **BeachFit will do KB Swings or KB Cleans

30 Double-Unders

15 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups

CASHOUT:

#odd object conditioning

15/10 Assault Bike, 10 Sandbag Cleans  

15/10 Assault Bike, 8 Sandbag Cleans

15/10 Assault Bike, 6 Sandbag Cleans

15/10 Assault Bike, 4 Sandbag Cleans

15/10 Assault Bike, 2 Sandbag Cleans

Rx - 150/100  *Scale to 100/50lbs

*If rowing complete 21/15 Cal

**BeachFit will Double the Cleans (20/16/12/8/4) and complete plate ground to overhead

 

 


WORKOUT OF THE DAY, NOVEMBER 26TH 2018

November 25, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every 2 minutes

6 Repetitions @ 74%

4 Repetitions @ 79%

3 Repetitions @ 82%

2 Repetitions @ 85%

#front squats

5 @ 69%

5 @ 72%

5 @ 75%

BeachFit will do:

AMRAP 14

10 Suitcase Deadlifts R

10 Suitcase Deadlifts L

15 Mountain Climbers

200m Run

WOD:

#freedomsauce

4 x AMRAP 3's, resting 3:00 between.

0:00 - 3:00
21 Overhead Squats (95/65)  *Scale to Front Squats  **BeachFit will do KB Goblet Squats
21 Lateral Burpees 
Max Calorie Row or Bike

… Rest 3:00 - 6:00…

6:00 - 9:00
18 Overhead Squats (115/80)
18 Lateral Burpees 
Max Calorie Row or Bike

… Rest 9:00 - 12:00…

12:00 - 15:00
15 Overhead Squats (135/95)
15 Lateral Burpees 
Max Calorie Row or Bike

… Rest 15:00 - 18:00…

18:00 - 21:00
12 Overhead Squats (155/105)
12 Lateral Burpees 
Max Calorie Row or Bike

 


WORKOUT OF THE DAY, NOVEMBER 23RD 2018

November 22, 2018 | LAHAINA CROSSFIT

STRENGTH:

#front squats

Every 1:30 for 7:30 complete:

3@78%
3@82%
3@86%
3@82%
3@78%

BeachFit will do:

Every 1:30 for 7:30 complete:

8/5 Cal Bike

10 Goblet Squats or 10 Alternating Goblet Lunges

WOD:

#roomba

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

Power Cleans (135/95lbs)  Rx+155/105lbs *BeachFit will do Plate Ground to Overhead

After each round complete

15 Ab Mat Sit Ups (Rx+Toes to Bar)

20 Double Unders  

CASHOUT:

#midline

3x10 Incline DB Press

3x20 Palms Facing DB Floor Press

 


WORKOUT OF THE DAY, NOVEMBER 22ND 2018

November 21, 2018 | LAHAINA CROSSFIT

HAVE A SAFE AND HAPPY THANKSGIVING!  WE WILL ONLY HAVE A 7AM AND 8AM CLASS TOMORROW (NO OPEN GYM). 

WOD:

OPTION #1

#Murph

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

OR

OPTION #2

#Murph-ish

2 Rounds:

5 Rounds of “Cindy”

50/35 Calorie Bike, Row or 800m Run

5 Rounds of “Cindy”

50/35 Calorie Row, Row or 800m Run

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

 


WORKOUT OF THE DAY, NOVEMBER 21ST 2018

November 20, 2018 | LAHAINA CROSSFIT

LCF Ohana and Visiting Friends - We will only have classes at 7am and 8am on Thursday, November 22nd. There will be no open gym.  

STRENGTH:

#deadlift

Every 1:30 for 13:30...

3 at 74%

3 at 74%

3 at 74%

3 at 79%

3 at 79%

3 at 79%

3 at 84%

3 at 84%

3 at 84%

*If you do not know your max, use this time to build up to a heavy 3 on Deadlift. 

BeachFit will do 3 Regular KB Deads, 3 Suitcase Deads Right, 3 Suitcase Left

WOD:

#christine

3 Rounds:

500 Meter Row

12 Deadlifts (245/165lbs)  *Approx 55-60% of 1RM or something you could do for 15 reps unbroken fresh

21 Box Jumps (24/20)

CASHOUT:

#midline

4 Rounds, Not for Time:

5 Inchworms
20 Second L-Sit or Hollow Body Hold

 

 

 


WORKOUT OF THE DAY, NOVEMBER 20TH 2018

November 20, 2018 | LAHAINA CROSSFIT

WOD:

#full count

For Time:

21-18-15-12-9: Assault Bike Calories or Row

After each set:

16 Dumbbell Power Snatches (50/35)

200 Meter Ball Run (30/20lbs) 

MIDLINE:

#body armor

3 Sets of 12 - Chest Supported DB Row 

3 Sets of 16 - Face Down DB Reverse Fly  *In the bottom range of motion, point your thumbs outwards, so that as we move into the reverse fly, the thumbs will point to the ceiling (in