by admin | Dec 24, 2018 | WOD
From all of us at CrossFit Hawaii, wishing you warm & merry wishes surrounded by your loved ones! Merry Christmas
by admin | Dec 23, 2018 | WOD
Metabolic Conditioning: “12 Days of Christmas”1- burpee under the pull-up rig 2- pull-ups3- toes to bar 4- hr push-ups 5- air squats6- box jumps(24/20) 7- kb swings(53/35)8- wall ball(20/14 to 10′) 9- push-jerks(95/65) 10- hang power cleans(95/65)...
by admin | Dec 21, 2018 | WOD
Metabolic Conditioning:400m Run10 RingMUor20 C2B or30 PU 150 Double-Unders20 Squat Snatches (135/95)150 Double-Unders10 RingMUor20 C2B or30 PU 400m Run – 30 min Cap
by admin | Dec 20, 2018 | WOD
Barbell Skill: Deadlifts – 1AE3M9 reps – 70-80% of 1RM 7 reps – 75-85% or 1RM 5 reps – 80-90% of 1RM 3 reps – 85-95% of 1RM Movement Skill: Goat Practice – 10 min
by admin | Dec 19, 2018 | WOD
Metabolic Conditioning: 7 min amrap – 7 min rest – 2 rds 7 KB Swings(70/44)7 Box Jumps(24/20)7 Toes to Bar
