WOD

WORKOUT OF THE DAY

Here, we’ll keep you updated on our daily workouts and special birthday workouts for our CrossFit Hawaii members.
LETS GET OUR CROSSFIT ON!

December 15 WOD

Metabolic Conditioning: 

15 Happy Birthday Amanda/Beryl
12 min amrap
12 Deadlifts(AC)
16 Wall Ball(20/14 to 10/9)

December 14 WOD

Metabolic Conditioning: 

15 Box Jumps(30/24)
5 Cleans(AC)
12/4, 9/3, 6/2, 3/1

Movement Skill: 

Wheelbarrow Leg Drop Drill
Partners – 1 min each – 3 rds
approx – 40′

December 13 WOD

Metabolic Conditioning: 

Snatch Complex: 6 rds – 1AE3M
Power Snatch
Hang Power Snatch
Hang Squat Snatch
Squat Snatch

Movement Skill: 

Goat Practice – 10 min

December 12 WOD

Metabolic Conditioning: 
10 Thrusters(135/95)
50 Double-Unders
8/40, 6/30, 4/20, 2/10

Movement Skill: 
Skill Practice
Wall Ball to higher targets – 1AE2M
20 reps to 10′
15 reps to 10′ + 1 block
10 reps to 10′ + 2 blocks
5 reps to 10′ + 3 blocks

December 11 WOD

Metabolic Conditioning: 
Happy Birthday J. Miller
3 Rounds
400m Row/Run (at least 1 rd must be a Row)
12-8-46 (Elements Rotate order each round)

December 10 WOD

Barbell Skill: 
Clean & Jerk Complex: 6rds -1AE3M
Power Clean
Hang Power Clean
Push-Jerk
Split Jerk

Movement Skill: 
OPEN Prep Skill Drill
Muscle-Up Progression
Low Rings Only
Progress from feet under rings
to L-Sit Muscle-Ups – 10 min

December 8 WOD

Metabolic Conditioning:
Michiko’s Birthday Workout
Buy-In: 47 Double-Unders
4 rounds – 12 Box Jumps(24/20)
8 Deadlifts(275/185)
18 Wall Ball(20/14 to 10′)
Cash-Out: 8 Muscle-Ups OR 47 Double-Unders

December 7 WOD

Barbell Skill:
Power Snatch
5 reps (tap and pull)
1AE4M – 6 rounds

December 6 WOD

Metabolic Conditioning:
400m run – 20 Burpees
300m run – 15 Burpees
200m run – 10 Burpees
100m run – 5 Burpees

December 5 WOD

Barbell Skill:
Tempo 1.25 Front Squats
3-3-3-3-3 1AE3M
4 sec down – 4 sec pause at bottom
2 sec pause just above parallel
2 sec pause at bottom

December 4 WOD

Metabolic Conditioning:
9 min AMRAP
9 Hang Power Cleans(155/105)
9 Toes to Bar
27 Double-Unders

December 3 WOD

Metabolic Conditioning:
“Tabata This”
Tabata Row – Rest 1 min
Tabata Squat – Rest 1 min
Tabata Pull-Ups – Rest 1 min
Tabata Push-Ups – Rest 1 min
Tabata Sit-Ups

December 1 WOD

Metabolic Conditioning:
400m run-51 Deadlift(185/125)- 1 min rest
400m row-51 Double-Unders-1 min rest
300m run-51 Pull-Ups-1 min rest
300m row-51 Burpees
27 min cap

November 30 WOD

Metabolic Conditioning:
7 rounds
7 Thrusters(95/65)
7 Box Jumps(24/20)
7 Burpees

November 29 WOD

Barbell Skill:
Deadlift
5-5-3-3-1-1
1AE4M

November 28 WOD

Barbell Skill:
Squat Snatch
1RM
25 min

November 27 WOD

Metabolic Conditioning:
T2B
KB Swings(70/44)
10-9-8-7-6-5-4-3-2-1

November 26 WOD

Metabolic Conditioning: 

3 min clock: 3 min rest
600m run – Pullups IRT
400m run – Pullups IRT
300m run – Pullups IRT

November 24 WOD

Barbell Skill:
Deadlift
7-5-3
Sumo Deadlift
7-5-3
1AE4M Alternate Between Lifts

November 23 WOD

Metabolic Conditioning:
20 min AMRAP
2 rounds of “Cindy”
5 Pullups – 10 Pushups – 15 Squats
1 round of “DT” (155/105)
12 Deadlift – 9 Hang Power Cleans – 6 Jerks

November 22 WOD

Metabolic Conditioning:
Thanksgiving Partner Workout:
400m run – both partners run together
A) 200m Medicine Ball Run (20/14)
B) Chipper – (Rotate)
(AC) on reps and movement 140-120-100-80-60
Burpees -Wall Ball, KB Swings(AC), Box Jumps
Situps – both partners finish with a 400m run

November 21 WOD

Barbell Skill:
Clean & Jerk
1RM (30 min)

November 20 WOD

Metabolic Conditioning:
400m Run
18 Front Squats (135/95) + 18 T2B
300m Run
15 Front Squats (155/105) + 15 T2B
200m Run
12 Front Squats (185/125) + 12 T2B

November 19 WOD

Metabolic Conditioning:
4 rounds – (3 min on / 3 min rest)
1 min max reps of:
Power Snatch(135/95)
Situps
Ring Dips – 3 min rest

November 17 WOD

Metabolic Conditioning:
“Coffland”
Hang from the Pullup bar for 6 min
Each time you drop off perform:
800m run
30 Push-Ups
30 min cap

November 16 WOD

Metabolic Conditioning:
21-15-9
Wall Ball (20/14 to 10′)
Pull-ups
HSPU

November 15 WOD

Barbell Skill:
Squat Snatch
5-5-3-3-1-1
1AE3M

Metabolic Conditioning:
5 rounds
8 Alt. DB Snatch(50/35)
8 Med Ball Cleans(20/14)
8 Sit-Ups

November 14 WOD

Barbell Skill:
Deadlift
9-7-5-3
1AE3M

Metabolic Conditioning:
2 rounds – 1 min rest after round 1
Max reps in 1 min of:
Row for Calories
HR Push-Ups
Deadlift (135/95)
Pistols

November 13 WOD

Barbell Skill:
STOH Complex
3 Push-Press- 5 Jerks
1AE3M – 4 rounds

Metabolic Conditioning:
STOH (95/65) 20-15-10-5(no rack)
Run 400-300-200-100

November 12 WOD

Metabolic Conditioning:
10 min amrap
1+1 PowerCleans(AC)
1+1 LF Burpees
1+1 Front Squats(same bar)
10 + 10 Double-Unders

DON’T FORGET TO CHECK OUT OUR BLOG TO STAY UP-TO-DATE ON GYM HAPPENINGS, CHANGES TO CLASS SCHEDULES AND UPCOMING CROSSFIT HAWAII EVENTS.

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