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 27 WOD

Metabolic Conditioning:
20 min amrap
400m Run
Body Weight OHS – Max reps

May 26 WOD

Metabolic Conditioning:
Cheryl’s B-Day Wod
3 rounds
5 Wall Walks
21 Double-Unders
5 Burpee Box Jumps(24/20)
21 KB Swings(53/35)

May 25 WOD

Barbell Skills:
Squat Snatch
5-5-5
1AE3M

Metabolic Conditioning:
3 rounds
200m Row/Run
12 Squat Snatches(65/45)
21 Pushups

May 24 WOD

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

May 23 WOD

Metabolic Conditioning:
3 rounds
150 Single-Unders
20 Bar Muscle-Ups / 15 / 10
10 Squat Cleans(115/75) / 15/ 20

May 22 WOD

Barbell Skills:
Muscle Snatch
3-3-3-3-3
1AE3M

Metabolic Conditioning:
10 min amrap
15 Power Snatch(75/55)
15 Ring Rows
15 Situps

May 20 WOD

Metabolic Conditioning:
Modified “Event 1” 800m Run then…
8 rounds of:
4 HSPU
8 C2B Pullups
12 Squats

May 19 WOD

Barbell Skills:
Thruster EMOM
10 rounds
1+1

Metabolic Conditioning:
Modified “Event 2”
21-15-9
DB Snatch(50/35)
Ring Dips

May 18 WOD

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

May 17 WOD

Metabolic Conditioning:
Modified “Event 5”
21-15-9
Muscle-Ups
Overhead Squat(AC)

May 16 WOD

Metabolic Conditioning:
Modified “Event 4”
6 Wall Walks
10 Toes to Bar (12,14,16)
10 Deadlifts(225/155) (12,14,16)

May 15 WOD

Barbell Skills:
Front Squat (Rack)
1RM (20 min)

Metabolic Conditioning:
3Rounds
2minCLOCK;1minREST
200mRun
FrontSquat-7 (AC) (No Rack)
DoubleUnder-IRT

May 13 WOD

Metabolic Conditioning:
Hero Workout “Jack”
20 min amrap
10 Push-Press(115/75)
10 KB Swings(53/35)
10 Box Jumps(24/20)

May 12 WOD

Metabolic Conditioning:
Jean’s Birthday Wod
55 Burpees
55 DB Snatch
55 Power Cleans(95/65)
5 C2B Pullups at every break

May 11 WOD

Barbell Skills:
Deadlift
1RM (15 min)

Metabolic Conditioning:
EMOM 8min
DeadLift-4(AC) + T2B-8
Burpee-IRT

May 10 WOD

Metabolic Conditioning:
Quarter Gone Bad
5 rounds – 15 sec on – 45 sec rest
Thrusters(135/95)
Weighted Pullups(50/35)
Burpees

May 9 WOD

Metabolic Conditioning:
3 min Clock – 3 min Rest
3 rds
300m Run
15 KB Swings(70/44)
Situps IRT

May 8 WOD

Metabolic Conditioning
Nick’s Birthday Workout
5 rounds
8 HSPU
27 Wall Ball(20/14 to 10′)
90 Double-Under
Cash Out

May 6 WOD

Metabolic Conditioning:
“Miron” – Hero Workout
5 rounds
800m Run
23 Back Squats (75% of BW)
13 Deadlifts (150% of BW)

May 5 WOD

Metabolic Conditioning:
15 min amrap
30 Double-unders
15 Power Snatches(95/65)
30 Double-Unders
15 T2B

May 4 WOD

Metabolic Conditioning:
Elijah’s Birthday Workout
Partner Workout
4 rds – each athlete will row 4 times
18 calorie Row
16 STOH(135/95)

May 3 WOD

Metabolic Conditioning:
3 rounds
15 Deadlifts(225/155)
25 Box Jumps(24/20)
15 Pullups
25 Situps

May 2 WOD

Metabolic Conditioning:
Shelle’s Birthday Workout
41 Burpees – Buy-In
41 OHS (135/95)
41 Double-Unders at each break
41 Pistols – Cash-Out

May 1 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
1 min – max Wall Ball(20/14 to 10′)
1 min-max Muscle-Ups (Ring/Bar) or Pullups
1 min – rest

April 29 WOD

Metabolic Conditioning:
Age Group Qualifier Workout 1
100 DB Snatches(50/35)
80 Calorie Row
60 BF Burpees
40 Ring Muscle-Ups
20 min cap

April 28 WOD

Metabolic Conditioning:
Age Group Qualifier Workout 4
2 rounds for time:
10 Deadlifts(315/225)
20 Deficit HSPU(4.5″/3″)
30 Front Squats(95/65)

April 27 WOD

Barbell Skill:
Power Clean
1RM (20 min)

Metabolic Conditioning:
Birthday Wod: Michele Takahashi
4 rounds
4 Cleans (AC)
15 Box Jumps

April 26 WOD

Barbell Skill:
Jerk
1RM (20 min)

Metabolic Conditioning:
Age Group Qualifier Workout 3
21-15-9
Shoulders to Overhead(135/95)
Chest to Bar Pullups

April 25 WOD

Barbell Skill:
EMOM
Deadlift(AC) – Same weight
15-13-11-9-7

Metabolic Conditioning:
Birthday Wod: Elijah (HK)
Partner Workout – 4 rounds Both Athletes
400m run/row
(A)16 KBS(53/35)
(B)16 WB(20/14 to 10′)
faster does IRT Double-Unders

April 24 WOD

Metabolic Conditioning:
Age Group Qualifier Workout 2 – “16.2”
4 min Clock: + 4 min Clock
25 T2B
50 Double-Unders
* 15 Squat Cleans(135/85), 13(185/115) 11(225/145), 9(275/175), 7(315/205)

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