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!

May 18 WOD

Barbell Skill:

Hang Power Snatch
3-3-3-3-3
1AE3M

Movement Skill:

Handstand Hold/Walks
1AE30sec for max distance
30 sec rest
10 rounds(10 min)

May 17 WOD

Metabolic Conditioning:

100 KB Swings(53/35)
75 Wall Ball(20/14 to 10′)
50 HR Push-Ups
25 Pull-Ups

May 16 WOD

Metabolic Conditioning:

Happy Birthday Jay Garces
4 rounds
Odd: 4 Squat Snatches(AC) / Even: 4 Muscle-Ups
Odd: 19 Box Jumps(24/20) / Even: 19 Burpees
Odd: 50 Double-Unders / Even: 50 Plate Hops

May 15 WOD

Barbell Skill:

Deadlift
9-8-7-6-5-4-3
1AE2M


Movement Skill:

Tabata V-Ups
20 seconds on
10 seconds rest
8 rounds
lowest score in any round

May 14 WOD

Metabolic Conditioning:

3 rounds
4 min clock:
600m run
T2B IRT
2 min rest

May 13 WOD

Metabolic Conditioning:

DB Squat Cleans(50/35)
10-8-6-4-2
Thruster(45/35)
15-12-9-6-3
Sit-Ups
20-16-12-8-4

May 11 WOD

Metabolic Conditioning:

Age Group Online Qualifier #4
8 min amrap
45 Thrusters(95/65)
45 Toes to Bar
45 Cleans(95/65)
45 Chest to Bar Pull-Ups

May 10 WOD

Barbell Skill:

Clean & Jerk
1RM – 20 min

Movement Skill:

2 rounds (6 min)
50 sec Handstand Hold
50 sec Wall Sit
50 sec Russian Twists(10# MB)
10 sec transition between each

May 9 WOD

Metabolic Conditioning:

“Age Group Online Qualifier #3”
5 rounds
4 muscle-ups – 13 STOH (135/95)
Then, increase the weight for 5 rounds
4 muscle-ups – 7 STOH (185/125)
15 min Cap

May 8 WOD

Barbell Skill:

Back Squats
3-3-3-3-3
1AE3M

Movement Skill:

Goat Practice
10 min

May 7 WOD

Metabolic Conditioning:

3 rounds – 4 min clock – 4 min rest
200m Run
1) T2B – 2) Situps – 3)V-Ups
1) Ball Slam- 2)DB Snatch(AC)- 3)KB Clean(AC)
2 elements must be even
200m Run

May 6 WOD

Metabolic Conditioning:

“Age Group Online Qualifier #1”
3 Rounds
15 Deadlifts(225/185)
35 OHS(75/55)
90 Double-Unders
15 min Cap


May 4 WOD

Metabolic Conditioning:

HAF Games

May 3 WOD

Barbell Skill:

Squat Snatch
5-5-5-5-5
1AE3M

Movement Skill:

30 sec Handstand Hold
30 sec rest
5 rounds

May 2 WOD

Metabolic Conditioning:

14 min EMOM
ODD: 10 Toes to Bar
Sit-Ups IRT
EVEN: 10 Pull-Ups
Burpees IRT

May 1 WOD

Metabolic Conditioning:

50-40-30-20-10
Wall Ball(20/14 to 10′)
Box Jumps(24/20)

April 30 WOD

Metabolic Conditioning:

Double-Under
100-80-60-40-20
KB Swings(70/44)
20-16-12-8-4
Power Cleans(115/75)
4-8-12-16-20

April 29 WOD

Metabolic Conditioning:

20 min amrap
400m Run
Overhead Squats(AC)
Max reps 1 attempt

April 27 WOD

Metabolic Conditioning:

800m Run then…
8 rounds of:
2 Muscle-Ups OR 4 C2B Pullups OR 8 Pull-ups
8 Push-Ups
12 Squats

April 26 WOD

Barbell Skill:

Thruster EMOM
10 rounds – same weight
1+1

Movement Skill:

Rotating Plank Hold
2 rounds
30 sec each side (2 min)
1 min rest

April 25 WOD

Metabolic Conditioning:

15 min amrap
7 Power Cleans(AC)
7 Ring Dips
100m Run

Movement Skill:

3 Sets:
20 Parallette Shoot-Throughs
no dip no push-up

April 24 WOD

Barbell Skill:

3 min EMOM
5 Press (AC) (1st min)
5 Push-Press (AC) (2nd min)
5 Push-Jerks (AC) (3rd min)
3 min rest – 5 rds

Movement Skill:

Situps
40-30-20-10
Exactly 1 min rest after each set

April 23 WOD

Metabolic Conditioning:

5 rounds
2 min clock – 2 min rest
200m Run
7 Front Squats (AC) (No Rack)
Burpees – IRT


April 22 WOD

Metabolic Conditioning:

12 min amrap
1 + 1 Wall Walks
2 + 2 Toes to Bar
2 + 2 Deadlifts(225/155)

Movement Skill:

3 Sets:
10 Ring Support to L-Hold

April 20 WOD

Metabolic Conditioning:

20 min amrap
10 Push-Press(115/75)
10 Wall Ball(20/14 to 10′)
10 Box Jumps(24/20)

April 19 WOD

Barbell Skill:

Deadlift
1RM (15 min)

Movement Skill:

Goat Practice
10 min

April 18 WOD

Metabolic Conditioning:

 4 rounds
3 min Clock – 3 min Rest
300m Run
15 KB Swings(70/44)
Situps IRT

April 17 WOD

Barbell Skill:

Overhead Squats
5-5-5-5-5
1AE3M

Movement Skill:

2 rounds
60 sec Handstand Hold
30 sec rest
60 sec Wall Sit
30 sec rest


April 16 WOD

Metabolic Conditioning:

12 min EMOM
4 Deadlifts(AC)
Burpees IRT

April 15 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

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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