WOD
WORKOUT OF THE DAY

Here, we’ll keep you updated on our daily workouts and special birthday workouts for our CrossFit Hawaii members.
READY, SET, CROSSFIT!

January 25 WOD

Barbell Skill:
Front Squats(AC) (Rack)
10 min EMOM
Start at 5 reps + 1 rep each min
(10th min 14 reps)

Movement Skill:
Goat Practice
10 minutes

January 24 WOD

Metabolic Conditioning:
Happy Birthday Jared!
3 Rounds
100m Run
16 Clean & Jerks(135/95)
Cash Out: 34 Burpees

January 23 WOD

Metabolic Conditioning:
 15 min amrap
10 Box Jump(24/20)
30 Double-Unders

January 22 WOD

Metabolic Conditioning:
 20 min amrap
400m Run
30 OH Plate Walking Lunges(45/25)

January 21 WOD

Barbell Skill:
Deadlift
8 min EMOM
8-8-6-6-4-4-2-2

Movement Skill:
Up to 10 Superman raises
EMOM for up to 7 minutes

January 20 WOD

Metabolic Conditioning:
Partner Workout
135 Thrusters(95/65)
5 Synchronized Burpees every
time the bar is put down

January 18 WOD

Metabolic Conditioning:
1 min on – 1 min rest – 3 rds (23 min)
Pull-Ups – max reps
Wall Walks- max reps
Rower- max calories
Sit-Ups – max reps

January 17 WOD

Barbell Skill:
Back Squats
3-3-2-2-1-1
1AE2M

Movement Skill:
Goat Practice
10 minutes

January 16 WOD

Metabolic Conditioning:
5 rounds
100m Run
15 Kettlebell Swings(70/53)
10 Box Jumps(24/20)
100m Run
2 min Rest

January 15 WOD

Metabolic Conditioning:
21-15-9 (No Drop Wod)
Overhead Squats(95/65)
LF Burpees
Toes to Bar

January 14 WOD

Barbell Skill:
Power Clean
5-4-3-2-1
1AE3M

Movement Skill:
3 rounds (11 min)
1 min Plank Hold
1 min Rest
1 min V-Up Hold
1 min Rest

January 13 WOD

Metabolic Conditioning:
7 rounds for time of:
14 Deadlifts(135/95)
14 Alternating DB Presses(50/35)
(1 Dumbbell Only)

January 11 WOD

Metabolic Conditioning:
20 min amrap
10 Chest To Bar Pull-Ups
15 Push-Ups
20 Alternating Pistols/Air Squats
*After every 3 rounds, run 400m

January 10 WOD

Barbell Skill:
Press 3-2-1
Push-Press 3-2-1
Push-Jerk 1-1-1
Split Jerk 1-1-1
1AE2M

Movement Skill:
5 rounds
1 min Rope Climb – max ascents
30 sec Plank Hold
30 sec rest

January 9 WOD

Metabolic Conditioning:
Run/Row – Alternate
400-300-200-100
Sit-Ups
40-30-20-10

January 8 WOD

Barbell Skill:
Front Squat
7-6-5-4-3
1AE3M

Movement Skill:
5 rounds
15 sec L-Sit on Rings
45 sec rest

January 7 WOD

Metabolic Conditioning:
9 min ladder
Hang Power Clean(135/95)
Toes to Bar
1/1, 2/2, 3/3, etc…

Movement Skill:
6 min EMOM
5 Strict Ring Pull-Ups
(rings to ribs)

January 6 WOD

Metabolic Conditioning:
10 rounds (19 min)
1 min Clock:
4 Power Snatches(AC)
5 Ring Dips
Double-Unders IRT
1 min Rest – Score = bar weight/DU

January 4 WOD

Metabolic Conditioning:
15 -12- 9 -12 -15
KB Swings(70/44)
KBF Burpees

January 3 WOD

Barbell Skill:
Thrusters
5-5-3-3-1-1
1AE3M

Movement Skill:
GHD Practice
30 Sec – approx 10 reps
30 sec – transition
3 sets

January 2 WOD

Metabolic Conditioning:
15 min amrap
3 Clean & Jerks(115/75)
3 Toes-to-bar
(4/4 – 5/5 – 6/6 – 7/7 etc)

Happy New Year

Happy New Year to our family and friends! May 2020 provide amazing opportunities and endless possibilities.

December 31 WOD

Metabolic Conditioning:
Partner workout – Final Fight 2019
A) 200m Run, B) 19 reps Wall Ball(20/14 to 10’)
Rotate
A) 200m Run, B) 19 reps SDLHP(75/55) Rotate
A) 200m Run, B) 19 reps Box Jumps(24/20) Rotate
A) 200m Run, B) 19 reps Push-Press(75/55) Rotate
A) 200m Run, B) 19 KB Swings(53/35) Rotate

December 30 WOD

Metabolic Conditioning:
EOM – 6 rounds (12 min)
5 Hang Power Cleans(155/105)
5 Front Squats
100m Run

December 28 WOD

Load Skill:
Deadlifts(AC)
7 min EMOM – same weight
9-8-7-6-5-4-3

Movement Skill:
Rope Climbs
1 min – 1 min rest
3 rounds

December 27 WOD

Metabolic Conditioning:
4 rounds – 1 min – max reps of: (19 min)
Ring Dips
Sumo Deadlift High Pull(95/65)
Wall Walks
Sit-Ups
Rest

December 26 WOD

Load Skill:
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push Jerk 3-3-3 reps
1AE2M

Movement Skill:
Goat Practice
10 min

Merry Christmas

Mele Kalikimaka from all of us at CrossFit Hawaii!

December 24 WOD

Metabolic Conditioning:
800m Row/Run
3 rounds of:
6 Power Cleans(185/125)
12 Pistols
18 Medicine Ball Cleans(20/14)
800m Run/Row

December 23 WOD

Metabolic Conditioning:
7 min amrap
7 Squat Snatch(95/65)
14 KB Swings(70/44)
21 Double-Unders
5 min rest … then… 21-15-9 of:
Wall Ball(20/14 to 10′)
Pull-Ups

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.
READY TO GET STARTED? 
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