WORKOUT OF THE DAY, JUNE 22ND 2018

June 22, 2018 | LAHAINA CROSSFIT

STRENGTH: (15 min)

#box squats - box height just above parallel

3 sets of 5 Reps, first set at 35% of 1Rep Max Back Squat

2 sets of 3 Reps

Heavy Single

Heavy Single

BeachFit will do:

AMRAP 12

10 Air Squats

10 Pushups

100m Row

Add 50m to Row each Round

WOD:

#Fight Club

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)  **Beachfit KB Thruster

1 Minute Power Cleans (95/65)  **BeachFit KB Swing

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups  **Ring Row

1 Minute Assault Bike Calories

1 Minute Rest 


WORKOUT OF THE DAY, JUNE 21st 2018

June 20, 2018 | LAHAINA CROSSFIT

Save the date! It's coming....Fittest on the Valley 6!  Saturday October 27th at Lahaina Crossfit.  Individuals (Rx, Scaled and Masters).  More details and early bird sign up information coming soon.  

WOD:

#recovery run work

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on….

Immediately after each run complete the following:

200m Run complete :30 Plank

400m Run complete  20 Banded Pull aparts

600m Run complete  15 DB Floor Press, then as many pushups as possible


WORKOUT OF THE DAY, JUNE 20TH 2018

June 20, 2018 | LAHAINA CROSSFIT

WOD:

#heartbreak kid

3 Rounds: (14 min Cap)

10 Front Squats (165/110lbs)  Rx+185/135lbs  *BeachFit Heavy KB Goblet squat or Double KB Front Rack Squat

20 Chest to Bar Pull-Ups

50 Double-Unders  (100 Single Unders)

Rest up to 5 min once complete, Then..

#dumbbell cycling   (14 min)

20-18-16-14-12-10:

Dumbbell Power Snatch (50/35)  *BeachFit Plate Ground to Overhead

100m Run After Each Round (Driveway Run)

CASHOUT:

#midline

3 Sets, Not for Time:

40 AbMat Sit-Ups

:20s Overhead DB Static Hold each side (Choose weight)

 

 


WORKOUT OF THE DAY, JUNE 19TH 2018

June 19, 2018 | LAHAINA CROSSFIT

WOD:

#Captain Crunch

In a 4:00 Window

3 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window

2 Rounds:

12 Deadlifts,

9 Hang Power Cleans,

6 Push Jerks

Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window

1 Round:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Time remaining, Max Calorie Row

Rx Part #195/65, Part #2 – 135/95, Part #3 – 155/105
Rx+Part #1 – 95/65, Part #2 – 115/80, Part #3 – 135/95

CASHOUT:

AMRAP 5:

Strict Handstand Pushups, Pike Pushups, or Strict DB Press

*Be sure to repeat the same standard when we complete strict repetitions over the course of this cycle.


WORKOUT OF THE DAY, JUNE 18TH 2018

June 18, 2018 | LAHAINA CROSSFIT

STRENGTH:

Alternating On the Minute x 10 (5 Rounds):

Even Minutes – 12/9 Calorie Assault Bike or Row

Odd Minutes – 12 Back-Rack Barbell Reverse Lunges (Video)

Set #1 of Lunges – 33% of 1RM Back Squat

Set #2 of Lunges– 36% of 1RM Back Squat

Set #3 of Lunges – 39% of 1RM Back Squat

Set #4 of Lunges – 42% of 1RM Back Squat

Set #5 of Lunges– 45% of 1RM Back Squat

*Beachfit will do KB Step Back Lunges holding KB at side

WOD:

#Instep Inferno  (18 min Cap)

4 Rounds:  

400 Meter Run 

50 Air Squats

CASHOUT:

#odd object conditioning

2-3 Rounds (not for time but 

200m Sled Drag  Rx Heavy and challenging, but with great effort, unbroken each time.  **Can sub Farmer Carrys

21 Wallballs (30/20) 

21 Weighted Hip Extensions (25/15)

 


WORKOUT OF THE DAY, JUNE 16TH 2018

June 16, 2018 | LAHAINA CROSSFIT

WOD:

#wreck run

Partners will run together sharing the ball.  Split Reps on Burpees and Squat Cleans. 

For Time:

600 Meter Ball Run

12 Lateral Barbell Burpees 

12 Squat Cleans (135/95)

600 Meter Ball Run Run

18 Lateral Barbell Burpees Rope Climbs

18 Squat Cleans (135/95)

600 Meter Ball Run

30 Barbell Burpees 

30 Squat Cleans (135/95)


WORKOUT OF THE DAY, JUNE 15TH 2018

June 15, 2018 | LAHAINA CROSSFIT

Best part about our "job" and living on Maui is all the wonderful people we meet and new friendships made...the not so fun part is seeing some of these friends move away...a hui hou Bryan!  We will miss ya! 

WOD:

#300

10 Rounds:

5 Strict CTB Pull-Ups  *Scale to strict pullup or Ring Rows

10 Dumbbell Repetitions*

15 GHD Sit-Ups  *Scale to Alternating Dead Bugs, Hollow Rocks, or Ab Mat Sit Ups (if didn't come Thursdy)

In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand.

Round 1 – DB Push Press    *BeachFit KB Push Press

Round 2 – DB Burpees   *BeachFit Burpee over KB

Round 3 – DB Power Cleans   *BeachFit *KB Clean

Round 4 – DB Bench Press or Floor Press  *BeachFit HandRelease Pushup

Round 5 – DB Lunge Steps  *BeachFit KB Lunge Steps

Round 6 – DB Front Squats  *BeachFit KB Goblet Squat

Round 7 – DB Bent Over Rows  *BeachFit KB Row (10 side)

Round 8 – DB Alternating Power Snatches (single arm)  *BeachFit KB Swing

Round 9 – DB Deadlifts  *BeachFit KB Deadlift

Round 10 – DB Thrusters  *Beachfit KB Thruster

Rx – 70’s/50’s, Scale to 50/35 or 35/25, etc..

 


WORKOUT OF THE DAY, JUNE 14TH 2018

June 14, 2018 | LAHAINA CROSSFIT

Start them young...future LCF All Stars!

WOD:

#amplified devil

2-4-6-8-10-12  Devil Press to Thruster (35/20lbs)

15 KB Swings (70/53lbs)

20 Ab Mat Sit ups

200m Run

Ex: 2 Devil Press to Thruster, 15 KB Swings, 20 Ab Mat Sit Ups, 200m Run

CASHOUT:

#pump doe

12-10-8-8

DB Curl to Press

 

 

 


WORKOUT OF THE DAY, JUNE 13TH 2018

June 13, 2018 | LAHAINA CROSSFIT

WOD:

#double dribble

AMRAP 15:

75 Double-Unders  (Scale to 150 singles)

50 Air Squats

15 Power Snatches (115/80)  Rx+ 135/95lbs *BeachFit will do 25 Plate Ground to Overhead (45/35lbs)

Rest 5 min, then buddy up

#grunt work conditioning

3-5 Sets:

Row, Erg, or Bike

30/21 Calories

Partner goes, then you go

CASHOUT:

#snatch work

5 Sets of the Complex: 3-Position Power Snatch

Positions are as follows:

1st Position – High in the pockets (high hang)

2nd Position – Knee level (hang)

3rd Position – Floor

Set #1 – 40% of 1RM Snatch

Set #2 – 45% of 1RM Snatch

Set #3 – 50% of 1RM Snatch

Set #4 – 55% of 1RM Snatch

Set #5 – 60% of 1RM Snatch

 


WORKOUT OF THE DAY, JUNE 12TH 2018

June 12, 2018 | LAHAINA CROSSFIT

STRENGTH:

#Front Squat

5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%

BeachFit will do:

12 AMRAP

10 Goblet Squats

10 Pushups

200m Run

WOD:  

#Kellen Helly

For Time:

400 Meter Run (25/15 Cal Bike), 30 BJ (24/20), 30 Wallballs (20/14)

400 Meter Run, 21 KBS (53/35), 12 Pullups

400 Meter Run, 21 KBS (53/35), 12 Pullups

400 Meter Run, 30 BJ (24/20), 30 Wallballs (20/14)

CASHOUT:

#gymnastics conditioning

4 Rounds, Not for Time:

2:00 Light Bike, Row, or Erg

2 Bar Muscle-Ups

3 CTB Pull-Ups

4 Toes to Bar

**Scale to 4 Chest to Bar and 4 Toes to Bar if needed


WORKOUT OF THE DAY, JUNE 11TH 2018

June 11, 2018 | LAHAINA CROSSFIT

WOD:

#nose bleed

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (135/95lbs)

15 Burpees

9 Push Press (135/95lbs)

CASHOUT:

#odd object conditioning

Alternating OTM x 12 (4 Rounds):

"Moving a challenging odd-object under the controlled metabolic fatigue of a bike"

Minute 1  – :30s Assault BIke  

Minute 2 – :30s for Max DBall Cleans (150/100) or Sandbag clean

Minute 3 – 15 GHD Sit-Ups or Weighted Ab Mat Sit Ups


WORKOUT OF THE DAY, JUNE 9TH 2018

June 10, 2018 | LAHAINA CROSSFIT

WOD:

#bakers dozen

In Teams of 3, For Time (30 Minute Cap): 

60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike


WORKOUT OF THE DAY, JUNE 8TH 2018

June 8, 2018 | LAHAINA CROSSFIT

STRENGTH:

#primer

2-3 Sets 

15 Second Front Squat Hold (Video)
6 Single Leg Box Step-Ups, 3/each (Video)

#front squats

Sets 1-3 below: 

Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Set #1 – 1 Complex @ 60% of 1RM Front Squat

Set #2 – 1 Complex @ 64% of 1RM Front Squat

Set #3 – 1 Complex @ 68% of 1RM Front Squat

Sets 4-10 below:

 1 repetition (no pause now), climbing, through to our heavy single for the day.

Set #4 – 1 Front Squat 75% of 1RM Front Squat

Set #5 – 1 Front Squat 80% of 1RM Front Squat

Set #6 – 1 Front Squat 85% of 1RM Front Squat

Sets #7-10 – Continue to climb to our heavy single for the day.

BeachFit will do:

AMRAP 15

10 Ball Slams

100m Farmer Carry (Drive)

150m Run 

20 Mountain Climbers

WOD:

#crows nest

AMRAP 5:

15-12-9:

Kettlebell Swing 53/35lbs   Rx+70/53
Front Squat 135/95lbs   Rx+155/105  *BeachFit will do KB Goblet Squat
Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9:
Kettlebell Swing 53/35lbs Rx+70/53
Front Squat 115/75lbs  Rx+135/95
Calorie Row

CASHOUT:

#midline

3 Sets, Not for Time:

:30s L-Sit (accumulate through as many sets as needed)  *Scale to Hollow Hold
20 Empty Barbell Good Mornings

 


WORKOUT OF THE DAY, JUNE 7TH 2018

June 6, 2018 | LAHAINA CROSSFIT

WOD:

#devil-ish

EMOM 24

Min 1: 200m Run

Min 2: :40 Plank Hold

Min 3: 50 Double Unders

Min 4:  6-8 Devil Press (50/35lbs)  *Scale 35/20 

CASHOUT:

#armor

1-3 Rounds 

Max Ring Dips

20 Close Grip Narrow Floor Press

30 Banded Pull-aparts

 

 

 


WORKOUT OF THE DAY, JUNE 7TH 2018

June 6, 2018 | LAHAINA CROSSFIT

STRENGTH: (15 min)

#deadlift

5 sets of 5 Deadlits

Set #1 – 70% of 1RM Deadlift

Set #2 – 75% of 1RM Deadlift

Set #3 – 80% of 1RM Deadlift

Sets #4 and #5 – Build to a heavy set of five repetitions.

BeachFit will do:

AMRAP 12

300m Run

10 Ring Rows

10 Pushups

10 Squats

WOD:

#floor it

Every 4:00 x 4 Rounds:

100′ Walking Lunge (2x Down and Back - Blue line/Blue line)  

15 Deadlifts (185/135lbs)   *The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. **BeachFit will do Double KB Deadlift

15/10 Calorie Assault Bike (or 15/10 Cal Row)

 

 

 

 

 


WORKOUT OF THE DAY, JUNE 6TH 2018

June 5, 2018 | LAHAINA CROSSFIT

WOD:

#figawi

AMRAP 18:

200 Meter Run

16/12 Calorie Row  (14/10 Assault Bike)

12 CTB Pull-Ups 

8 Alternating Dumbbell Snatches (70/50lbs)

CASHOUT:

#pumptown express

Tabata (:20 on/:10 off) X 8 Rounds 

Strict Barbell Press

*During :10 Sec Rest ...hold barbell in front rack!

1 Set of Max Handstand Pushups

1 Set oF Max Strict Pullups or Ring Rows

 


WORKOUT OF THE DAY, JUNE 5TH 2018

June 3, 2018 | LAHAINA CROSSFIT

"Eighty percent of SUCCESS is just SHOWING UP!  Make it a great Monday Team! 

STRENGTH:

#primer  (2 sets)

8 Suitcase Deadlifts

10 Barbell Step Back Lunges, 5 Leg

12 Waiter Squats, 6 each side

#back squats

Build to Heavy Single

5 Reps @50%

4 Reps @55%

3 Reps @60%

2 Reps @65%

1 Rep @70%

1 Rep @86%

1 Rep @89%

1 Rep @92%

1 Rep @89%

1 Rep @92%

1 Rep @95%

BeachFit will do:

AMRAP 15

10 KB Dead

5 KB Row R/5 KB Row L

10 KB Goblet Squats

10 Plank KB Tounches each side

200m Run

WOD:

#chalant

21 Barbell Facing Burpees

21 Power Cleans (135/95lbs) Rx+ 155/105  *BeachFit KB Clean

15 Barbell Facing Burpees 

15 Hang Squat Cleans  *KB Tator

9 Barbell Facing Burpees

9 Thrusters  *KB Thruster

CASHOUT:

#midline

25-20-25-10-5

Weighted Ab Mat Sit Ups *Choose weight that you can go unbroken

Barbell Good Mornings (Rx+Weighted Hip Extensions 25/15)

 


WORKOUT OF THE DAY, JUNE 1ST 2018

June 1, 2018 | LAHAINA CROSSFIT

STRENGTH:

#primer

3 Rounds: (5 min)

50′ 1-Arm Farmers Carry, each side (Video)
10 Cossack Squats (Video)

Then, complete  (15 min for Back and Front Squats)

#back Squats

3 sets of 10 Reps @73% of 1RM

Last, complete

#front squats

3 sets of 3 Reps @80lbs

BeachFit will do:

AMRAP 12

10 Squats with KB Front Rack Right

10  Ab Mat Sit Ups

10 Squats with KB Front Rack Left

10 Ab Mat Sit Ups

10/8 Cal Ski Erg

WOD:

#bumpy ride

In Teams of 3, AMRAP 25:

9/6 Calorie Assault Bike  (Rower 12/9 Calories)

6 Lateral Burpees over Teammate (Teammate next in line will be planking teammate)

100m Sandbag or Ball Run (50/35lbs)

CASHOUT:

GHD Supine Hold (Video)
Side Plank (right) (Video)
Side Plank (left)

Round 1 – :60s at each movement.
Round 2 – :45s at each movement.
Round 3 – :30s at each movement.

 

 


WORKOUT OF THE DAY, MAY 31ST

May 31, 2018 | LAHAINA CROSSFIT

WOD:

#power up

EMOM 24 

Min 1:  40 Double Unders  *Scale to 80 Single Unders

Min 2:  10 Toes to Bar  *Scale to Hanging Knee Raise

Min 3:  200m Run *Scale to Driveway Run

Min 4:  5 Power Cleans (155/105lbs) Rx+ 165/115lbs  *BeachFit will do 20 KB Swings

CASHOUT:

10 Min Recovery Bike


WORKOUT OF THE DAY, MAY 30TH 2018

May 30, 2018 | LAHAINA CROSSFIT

STRENGTH:

#push press

4 sets of 6 reps @80%

WOD:

#speed boat

3 Rounds:

30/21 Calorie Row  (or 400m Run )

25 Wallballs (20/14lbs) 

10 Dumbbell Hang Clean and Jerks, left side (50/35)

10 Dumbbell Hang Clean and Jerks, right side (50/35)

CASHOUT:

#body armor

3 Giant Sets:

16 Standing Unilateral Dumbbell Strict Presses

32 Seated Low Banded Rows (Video)

Rest 1:30 between sets.