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!

May 19 WOD

Metabolic Conditioning:
Jean’s Birthday Workout
400m Run (Buy-In and Cash-Out)
56 DB Snatch(50/35)
56 Sit-Ups
56 Overhead Squats(75/55)

May 18 WOD

Barbell Skill:
Deadlift
10-9-8-7-6-5-4-3-2-1
10 min EMOM – Same Weight

Metabolic Conditioning:
“Justin’s B-Day Wod”
5 min amrap – 5 min rest – 5 min amrap
18 Wall Ball(20/14 to 10′)
18 Toes to Bar

May 17 WOD

Metabolic Conditioning:
AJ’s Birthday Workout
5 rounds
5 Power Cleans(185/125)
10 Burpee Box Jumps(24/20)
39 Double-Unders

May 16 WOD

Metabolic Conditioning:
“McFall’s B-Day Wod”
12 min amrap
5 Ring Muscle-Ups or 12 Pull-Ups
12 KB Swings(70/44)
5 HSPU

May 15 WOD

Metabolic Conditioning:
“Event 4”
2 rounds of:
10 Snatches(175/125) – BF 12 Burpees
Then, 2 rounds
10 Snatches(115/75) – BF 12 Burpees
Time cap: 9 minutes

Movement Skill:
400m Run

May 14 WOD

Metabolic Conditioning:
“Event 1” ish – 30 min cap
“Triple 3’s” – Half Version
1500m Row
150 Double-Unders
1.5 Mile Run(2400m)

May 12 WOD

Barbell Skill:
Thruster
5-5-5-5
1AE3M

Metabolic Conditioning:
3 rounds
DB Thruster
21-18-15
400m Run

May 11 WOD

Metabolic Conditioning:
5 rounds – 1 min at each station
Ring Muscle-Ups/Ring Dips
KB Swings(53/35)
Row (cal)
Rest – 2 min (23 min)

May 10 WOD

Metabolic Conditioning:
3minclock -2minrest-4rounds
600m run – max rds of “Short Cindy”
400m run – ” ”
300m run – ” ”
200mrun-“” (18min)

May 9 WOD

Metabolic Conditioning:
3 rds – 1 min at each station (14 min)
Rope Climb
Sit-Ups
Ball Slam(AC)
Box Jump(24/20)
Rest

May 8 WOD

Barbell Skill:
Deadlift(135/95)
50 reps for time
5 min Clock – Rest IRT
Then start second workout

Metabolic Conditioning:
Nick Birthday Wod
4 rounds
5 Deadlifts(275/185)
8 HSPU
28 Double-Unders

May 7 WOD

Barbell Skill:
Overhead Squat
5-5-5-5-5
1AE3M

Metabolic Conditioning:
Squat Snatch(95/65)
5-4-3-2-1
Toes to Bar
15-12-9-6-3

May 5 WOD

Barbell Skill:
Mylene’s Birthday Workout Clean Complex – 4 rds – 1AE3M
Power Clean
Hang Power Clean
Hang Squat Clean
Squat Clean

Metabolic Conditioning:
Melissa’s Birthday Workout
5 rounds
Wall Ball(20/14 to 10′) – 1 min
Muscle-Ups(Ring/Bar) or Pull-Ups – 1 min
Rest – 1 min

May 4 WOD

Metabolic Conditioning:
7 rounds for time of:
5 Power Snatches(135/95)
200m Run
20 min cap

May 3 WOD

Metabolic Conditioning:
“Jack”
20 min amrap
10 Push-Press(115/80)
10 KB Swings(53/35)
10 Box Jumps(24/20)

May 2 WOD

Barbell Skill:
Front Squats
5-4-3-2-1
1AE2M

Metabolic Conditioning:
15 min amrap
300m Run
Max Toes to Bar in 1 attempt

May 1 WOD

Metabolic Conditioning:
Happy Birthday Jaxon
5 min clock – 1 min rest – 3 rounds
5 LF Burpees
1 + 1 Power Cleans(80% or 1RM)
2nd and 3rd round resets to beginning

April 30 WOD

Metabolic Conditioning:
3 Station Workout
45 sec on – 15 sec rest – 6 rounds
Alt. DB Standing Racked Lunges(50/35)
Row(cal)
Rest – (everyone starts on Lunges)

Movement Skill:
400m Run for time

April 28 WOD

Barbell Skill:
Back Squat
5-4-3-2-1
1AE3M

Metabolic Conditioning:
300m Run (before every couplet)
21-15-9
Toes to Bar
KB Swings(70/44)

April 27 WOD

Barbell Skill:
Push-Press(AC)
10-8-6-4
1AE3M

Metabolic Conditioning:
“AGOQ 4” – 5 min amrap
9 Hand-Stand Push-Ups
6 Burpees
3 Snatches(165/115)

April 26 WOD

Metabolic Conditioning:
“AGOQ 3” – 20 min amrap
50 Wall Ball(20/14 to 10’/9′) – 100 DU
50′ Handstand Walk – 100 DU
50 Calorie Row or 600m Run – 100 DU
50′ Handstand Walk – 100 DU

April 25 WOD

Metabolic Conditioning:
“AGOQ2” – 15 min cap
4 rounds for time of:
25 Chest To Bar Pull-Ups
5 Cleans(245/170)

April 24 WOD

Metabolic Conditioning:
“AGOQ1” – 10 min cap
4 Thrusters- 1 Rope Climb
8 Thrusters – 2 Rope Climbs
12 Thrusters – 3 Rope Climbs
Thrusters(135/95) / RC – 15′

Movement Skill:
Jump Rope Practice
Doubles/Triples
20 sec on
40 sec rest
10 rounds

April 23 WOD

Barbell Skill:
Split Jerk
Build to 1RM
20 min

Metabolic Conditioning:
Run 300-200-100
Box Jumps(24/20) 30-20-10

April 21 WOD

Metabolic Conditioning:
3 rounds – 25 min cap
200m Run(Only 1 element per Run)
5 Muscle-Ups or 15 Ring Dips
3 Rope Climbs or 9 Ground to Stand
1 attempt max Clean

April 20 WOD

Metabolic Conditioning:
Round 1 – 3 min max reps – 1 min rest
Round 2 – 2 min max reps – 1 min rest
Round 3 – 1 min max reps – 1 min rest
Wall Ball(20/14 to 10′)
Row for Calories
Sit-Ups (26 min workout)

April 19 WOD

Barbell Skill:
Hang Power Snatch(AC)
Max Reps – 30 sec
Rest – 2 min
5 rounds

Metabolic Conditioning:
LF Burpees
Box Jump(24/20)
8-7-6-5-4-3-2-1

April 18 WOD

Metabolic Conditioning:
300m Run at the start of every couplet
21-15-9
Deadlifts(225/155)
C2B Pull-Ups

April 17 WOD

Metabolic Conditioning:
Happy Birthday Michele
4 rounds – 4 min clock – 1 min rest
4 Clean & Jerks (90% of 1RM)
15 Toes to Bar
Double-Unders IRT

April 16 WOD

Barbell Skill:
Front Squats – (Rack)
2 min max reps at 85% of 1RM – 4 min rest
2 min max reps at 70% of 1RM – 4 min rest
2 min max reps at 55% of 1RM

Metabolic Conditioning:
3 rounds
100m Run
9 KB Swings(70/44)
9 HR Push-Ups

 

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