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!

November 9 WOD

Metabolic Conditioning:

TBA

November 8 WOD

Metabolic Conditioning:
CrossFit Open 20.5 Prep
Then…
“20.5”

November 7 WOD

Metabolic Conditioning:
3 rounds – 1 min on – 1 min rest (23 min)
Row – (Calories)
Plank Hold – (Accumulated Seconds)
KB Swing(53/35)
Run – Max Meters within 60 seconds

November 6 WOD

Barbell Skill:
Split Snatch
1-1-1-1-1-1-1
Practice Split Snatches for 20 min

Movement Skill:
Goat Practice
10 minutes

November 5 WOD

Metabolic Conditioning:
Sabrina’s Birthday Workout
49 Double-Unders
11 Squat Clean(BW)
5 Racked Lunges(BW)
1) 19 Box Jumps(24/20) – 49 Sit-Ups
2) 19 Deadlifts(BW) – 49 Pistols (Alt)
3) 19 x 100m Sprints-19 BD Burpees or 49 Burpees

November 4 WOD

Barbell Skill:
Bench Press
9-9-7-7-5-5-3-3
1AE2M

Movement Skill:
Strict Pull-Ups (1 or 2)
every 10 sec (scale to 15 or 20 sec)
5 min (30 – 60 reps)

November 2 WOD

Metabolic Conditioning:

TBA

November 1 WOD

CrossFit Open 20.4 Prep
Then…”20.4″

October 31 WOD

Metabolic Conditioning:
3 rounds
400m Run
10 KB Swings(70/44)
10 Box Jumps(24/20)
10 Sit-Ups

October 30 WOD

Metabolic Conditioning:
3 min clock – 3 min rest – 3 rounds
200m Run
10 DB Thrusters(50/35)
50 Double-Unders
Burpees IRT

October 29 WOD

Barbell Skill:
Power Clean
7-7-5-5-3-3
1AE3M

Movement Skill:
Alternate Between
Plank Hold/Hollow Hold
30 sec on – 30 sec rest
3 rounds (5 min 30 sec total)

October 28 WOD

Barbell Skill:
Press 5-3-1
Push-Press 5-3-1
Push-Jerk 3-2-1
Split-Jerk 3-2-1
1AE2M (24 min)

Movement Skill:
Goat Practice
10 mnutes

October 26

Metabolic Conditioning:
TBA

October 25

Metabolic Conditioning:
CrossFit Open 20.3 Prep
Then…
“20.3”

October 24

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

October 23

Barbell Skill:
Deadlift
3-3-3-3-3
1AE3M

Movement Skill:
5 rounds – 1 min on – 1 min rest
1 Rope Climbs(15′)
Handstand Hold IRT

October 22

Barbell Skill:
Back Squat – (Rack)
7-7-7-7-7-7-7
1AE2M
(unbroken/same weight)

Movement Skill:
Goat Practice
10 minutes

October 21

Metabolic Conditioning:

Happy Birthday Holden!
400m Run – Buy-In
4 rounds
10 Hang Power Cleans(115/75)
17 Sit-Ups
15 Box Jumps(24/20)
400m Run – Cash-Out

October 19 WOD

Metabolic Conditioning:

TBA

October 18 WOD

Metabolic Conditioning:
CrossFit Open 20.2 Prep
Then…
“20.2”

October 17 WOD

Metabolic Conditioning:
Run
400-300-200-100
STOH(115/75)
Box Jumps(24/20)
20-15-10-5

October 16 WOD

Metabolic Conditioning:
Ricky’s B-Day Workout
10 min amrap
10 KB Swings(70/44)
3 Squat Snataches(AC)
37 Double-Unders

October 15 WOD

Metabolic Conditioning:
200m Run
Wall Walks
5-4-3-2-1
Sumo Deadlift High Pulls(95/65)
10-8-6-4-2

October 14 WOD

Barbell Skill:
Front Squats
3-3-3-3-3
1AE3M
Rack

Movement Skill:
10 rounds
30 sec plank hold
30 sec rest

October 12 WOD

Metabolic Conditioning:

TBA

October 11 WOD

Metabolic Conditioning:
“20.1” Prep
Then…
“20.1”

October 10 WOD

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

Movement Skill:
Goat Practice
10 minutes

October 9 WOD

Metabolic Conditioning:
3 rounds- 5 min on – 5 min rest (25 min)
0-2:00: 400m Run – double-unders IRT
2:00-3:00, Alternating DB Snatch(50/35)
3:00-4:00, Pull-Ups
4:00-5:00 Alternating DB Squat Cleans(50/35)

October 8 WOD

Metabolic Conditioning:
Robin’s B-day Workout
7 rounds
10 Sit-Ups
7 Deadlifts(AC)
50 second Accumulated Plank Hold

October 7 WOD

Metabolic Conditioning:
12 min amrap
Man Makers(AC)
1-2-3-4-5 etc
6 KB Swings(70/44)
2-4-6-8-10 etc
100m Run

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