November 1 WOD

November 1 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...
October 31 WOD

October 31 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...
DAWN OF THE DEADLIFT: CrossFit Hawaii Halloween Costume Contest

DAWN OF THE DEADLIFT: CrossFit Hawaii Halloween Costume Contest

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!...
October 30 WOD

October 30 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...
October 28 WOD

October 28 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