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!

November 17 WOD

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

November 16 WOD

Metabolic Conditioning:
21-15-9
Wall Ball (20/14 to 10′)
Pull-ups
HSPU

November 15 WOD

Barbell Skill:
Squat Snatch
5-5-3-3-1-1
1AE3M

Metabolic Conditioning:
5 rounds
8 Alt. DB Snatch(50/35)
8 Med Ball Cleans(20/14)
8 Sit-Ups

November 14 WOD

Barbell Skill:
Deadlift
9-7-5-3
1AE3M

Metabolic Conditioning:
2 rounds – 1 min rest after round 1
Max reps in 1 min of:
Row for Calories
HR Push-Ups
Deadlift (135/95)
Pistols

November 13 WOD

Barbell Skill:
STOH Complex
3 Push-Press- 5 Jerks
1AE3M – 4 rounds

Metabolic Conditioning:
STOH (95/65) 20-15-10-5(no rack)
Run 400-300-200-100

November 12 WOD

Metabolic Conditioning:
10 min amrap
1+1 PowerCleans(AC)
1+1 LF Burpees
1+1 Front Squats(same bar)
10 + 10 Double-Unders

November 10 WOD

Metabolic Conditioning:
#FightBurnsHawaii
1) 100 Burpees for time (10 min cap)
2) 21-15-9 (10 min cap)
Thursters(95/65)/ Toes to Bar
3)” Helen”

November 9 WOD

Barbell Skill:
Deadlift
1RM
(10 min total time)

Metabolic Conditioning:
“Short 11.2” – 10 min AMRAP
9 Deadlifts(155/100)
12 HR Pushups
15 Box Jumps(24/20)

November 8 WOD

Barbell Skill:
Press 5-5-5
Push-Press 3-3-3
Push-Jerk 1-1-1
1AE2M (18 min)

Metabolic Conditioning:
3 Rounds
400m Run
15 Pull-Ups

November 7 WOD

Metabolic Conditioning:
Stef’s Birthday Workout
32 Reps – Complex(AC)
Squat Clean-Front Squat-Thruster
After 1 min and every min after,
3 burpees until 30 reps are done

November 6 WOD

Metabolic Conditioning:
Tracy’s Partner Birthday Workout
Complete as a Team
2900m Run and 2 rounds of :
51 KB Swings(AC)
51 KB 1-arm Alt. Snatch(AC)

November 5 WOD

Metabolic Conditioning:
Sabrina’s Birthday Workout
48 Double-Unders
11 Squat Clean(BW)
5 Racked Lunges(BW)
1) 18 Box Jumps(24/20) – 48 Sit-Ups
2) 18 Deadlifts(BW) – 48 Pistols (Alt)
3) 18 x 100m Sprints-18 BD Burpees or 48 Burpee

November 3 WOD

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

Metabolic Conditioning:
5 rounds
Odd min – 5 Power Cleans(*) – DU IRT
* = (95/65) (115/75) (135/95) (155/105)
(185/125)
Even min = Change Weights

November 2 WOD

Metabolic Conditioning:
3 rds – 1 min on – 1 min rest(17 min)
Max reps of:
KB Swings(AC)
Push-Jerks(AC)
DB Push-Up Plank Row(AC)

November 1 WOD

Metabolic Conditioning:
Team Wod: 1 Athlete working at a time
Complete each wod in order then advance
Karen – 150 Wall Balls(20/14 to 10′)
Diane – 21-15-9 Deadlift(225/155) and HSPU
Annie 50-40-30-20-10 Sit-Ups and DU
Reps scalable as appropriate or teams of 2,3,4+

October 31 WOD

Metabolic Conditioning:
4 rounds
5 Muscle-Ups or 10 Strict Pull-Ups
10 Power Snatches(95/65)
15 Box Jumps(24/20)

October 30 WOD

Metabolic Conditioning:
Team Wod: Teams of 3 or 4 (ropes avail.)
400m Run – ALL Team Run
Each Team Member completes:
4 Rope Climbs & 48 Med Ball Cleans(20/14)
1 athlete per element
400m Run- ALL Team Run

October 29 WOD

Barbell Skill:
Back Squats
5-5-5-5-5
1AE3M

Metabolic Conditioning:
Al’s Birhtday Workout
5 rounds (10 min)
Odd min – 10 Deadlifts(135/95)
16 Air Squats – Burpees IRT
Even minute – 100m run – DU IRT

October 27 WOD

Metabolic Conditioning:
“Grace”
30 Clean & Jerks for time(135/95)

October 26 WOD

Metabolic Conditioning:
1000m Row
50 Thrusters(45/35)
40 Sit-Ups
30 Pull-Ups
20 Toes to Bar
10 Burpees

October 25 WOD

Barbell Skill:
Deadlift EOM – 5 rds (9 min)
Odd Min – 10 Deadlifts(225/155)
then hold at top IRT
Even Min-Rest

Metabolic Conditioning:
400m Run
18-15-12
Wall Ball(20/14 to 10′)
KB Swings (70/44)
400m Run

October 24 WOD

Metabolic Conditioning:
“Happy B-Day Feijao”
3 rounds: 5 min clock: 3 min rest
600m Run
10 HSPU
17 Snatches(75/55)
Box Jumps(24/20) IRT

Movement Skill:
5 min cap
17 Muscle-Ups to Time
OR
42 Pull-Ups for Time

October 23 WOD

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

Metabolic Conditioning:
5 rounds – 1 min clock – 1 min rest
5 Squat Snatch
(95/65) (105/70) (115/75) (125/85)
(135/95)
then Double-Unders IRT

October 22 WOD

Metabolic Conditioning:
4 Rounds
200m DB Farmer’s Carry(50/35)
20 HR Push-Ups
20 Ring Rows
20 min cap

October 20 WOD

Metabolic Conditioning:
20 min AMRAP
5 Front Squats (185/125)(No Rack)
2 rounds of “Cindy”

October 19 WOD

Barbell Skill:
Deadlift
(AC) for max reps 1AE4M
2 rounds

Metabolic Conditioning:
2 min clock then 2 min rest – 3 rds
200m run
10 Push-Jerks(AC)
Box Jumps(24/20) IRT
Score = bar # / total box jump reps

October 18 WOD

Barbell Skill:
Overhead Squat – max reps 1AE3M
60% of 1RM
70% of 1RM
80% of 1RM
90% of 1RM

Metabolic Conditioning:
7 min clock:
100 Double-Unders (Buy-In) Max reps of
Power Snatch(75/55)
Toes to Bar – Lower Score counts

October 17 WOD

Metabolic Conditioning:
20 Deadlifts(225/155)
20 Pullups
400m run
15-15-300m-10-10-200m-5-5-100m

October 16 WOD

Metabolic Conditioning:
“Fight Gone Bad”
1 min at each station:
Row for cal, Wall Ball, SDLHP(75/55)
Box Jumps(20″), Push-Press(75/55)
1 min rest – 3 rounds

October 15 WOD

Metabolic Conditioning:
KB Swing(70/44)
DB Snatch(50/35)
Sit-Ups w/ Medicine Ball(20/14)
10-9-8-7-6-5-4-3-2-1

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