by admin | Oct 31, 2017 | WOD
Barbel Skill: Snatch 5 rounds – 1AE2M 3 Consecutive reps Second Pull Only Mid-Thigh to Triple Extension Metabolic Conditioning: 7 min amrap 7 Hang Power Snatch(75/55) 7 Box Jumps (24/20)
by admin | Oct 30, 2017 | WOD
Barbel Skill: Back Squats 5-5-5-5-5 1AE3M (8/28)(6/20) Metabolic Conditioning: Al’s Birhtday Workout 5 rounds 1 min on – 1 min rest (9 min) 10 Deadlifts(135/95) 16 Air Squats Burpees IRT
by admin | Oct 30, 2017 | BLOG
CrossFit Hawaii invites all members from our Kaka’ako and Hawaii Kai gyms to participate in our Costume Contest! Show us your creativity. Your costume can be as simple or elaborate as you want. It can be scary, funny, gory, CrossFit related, or anything else!...
by admin | Oct 29, 2017 | WOD
Barbel Skill: Snatch 5 rounds – 1AE2M 3 Consecutive reps First Pull Only Mid-Shin to Mid-Thigh Metabolic Conditioning: 3 rounds 200m Run 10 Toes to Bar 20 Situps 1 min Plank hold
by admin | Oct 27, 2017 | WOD
Metabolic Conditioning: Partner Workout 2 Rounds – 6 min amrap – 4 min rest a) 15 Wall Ball(20/14 to 10′) b) Max Double-Unders Rotate