Wednesday, Jan. 27, 2015


012715 WOD

A. Tabata



parallette shoot throughs

B. Push press/ split jerk

Take 10 minutes to build to today’s heavy push press

Followed immediately by…

Every minute, on the minute, for 5 minutes:

Split Jerk x 1 rep @ today’s heaviest push press

(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

Strength by CrossFit Invictus

C. In 2:30

Buy in: Run 200 meters followed by 5 strict pullups

Complete max reps of the following movements

Round one: Thrusters (135/95)

Round two: Power clean (135/95)

Round three: Push press (135/95)

Round four: Front rack lunges (135/95)

Complete four rounds, resting 1:00 between rounds. Score is combined reps of all movements.

>> On-Ramp

Modifications will be posted on the whiteboard



01 2015

Tuesday, Jan. 27, 2015

photo 1We love having our friend, KC, owner of CrossFit AllStar in Waimea, visit with us. This Maui native and St. Anthony grad came years ago when we were in the old building, so it’s cool that she is able to see the progress of our newer space. Fun fact about KC is that she had the second highest score in the world for females on 12.1: Seven minutes of burpees to 6″ reach. That’s badass! KC and husband Josh are super down to earth and very kind and professional leaders. When you’re on Big Island, be sure to check them out.

photo 2KC donated $20 for the fastest 60 burpee score of Monday classes. It went to Kristen in 5:30 p.m. class, who’s visiting from CrossFit Hi Impact on Kauai, with a time of 3:30. It’s funny how small the islands are — we adore the Hi Impact owners, James and Lenette; their former members, Nate and Liane, now come to our box. We love the tight-knit Hawaii CrossFit community — there’s nothing like it. Thanks for hanging out with us, KC and Kristen!

012715 WOD

A. Three rounds NFT

25 consecutive double-unders or 50 consecutive singles *

10 arch to hollow

5 supine rows

* Every time you miss, run 50 meters

B. 9:00 EMOM

Three-position power clean

1 x floor

1 x takeoff

1 x high hang

C. Every 3:00 for 15:00

Run 300 meters

10 box jump-overs (24/20)

5 toes-to-bar

>> On-Ramp

Every 3:00 for 15:00

Run 100 meters

10 box jumps

5 v-ups



01 2015

Monday, Jan. 26, 2015

photo 2photo 3photo 1photo 4


>> strong roots.

Congratulations to our little powerhouse, Tiare, who won second place at the annual Winter Strength Challenge at Lahaina CrossFit. Tiare nailed PRs in her full clean and overhead squat; she pulled 50 deadlifts at 185 pounds, even though she weighs next to nothing. Great work to all athletes and friends who showed up from gyms across Maui. The event marked another year of showcasing local athletes and providing a fun time for everyone who came out.

Looking back, LCF has hosted the most local CrossFit throwdowns of any other box. Their dedication to organizing, emceeing, hosting, programming and all the behind the scenes work that goes into event planning is commendable. We are proud to call Anthony and Megan great friends, and we are impressed with their work to cultivate healthy and happy communities on Maui. In fact, Frank and my first competition experience was at LCF back in 2010 — and it was a super fun time. It’s important to remember your roots! Mahalo again for all you do, LCF!

012615 WOD

A. 6:00 in teams of three

1) Row 250 meters

2) ME jumping jacks

3) ME arch to hollow

Switching every 250 meters

B. Back squat

Every 2:00 for 10:00

6 x 65%

4 x 75%

2 x 85%

2 x 90%

3-5 x 85%

Strength by Invictus CrossFit

C. CrossFit Games Open Workout 11.4

10:00 AMRAP

60 bar-facing burpees

30 overhead squats (120/90)

10 ring muscle-ups (sub: bar muscle-ups or one strict pull-up + one strict dip per MU)

>> On-Ramp

10:00 AMRAP

30 burpees

15 overhead squats / front squats

10 ring rows / 10 dips



01 2015