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!

September 14 WOD

Metabolic Conditioning:
“Jackie”
1000m row
50 Thrusters(45/35)
30 Pullups

September 13 WOD

Metabolic Conditioning:
5 min amrap ladder
1 KB Swings(70/44)
1 Toes to Bar
2/2 – 3/3 – 4/4 etc

Movement Skill:
400m run
exactly 3 min rest
400m run
score = 1st run time/2nd run time

September 12 WOD

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

Movement Skill:
1 min on – 1 min off – 5 rounds
10 Wall Ball(20/14 to 10′)
Wall Walks to hold IRT

September 11 WOD

Metabolic Conditioning:
4 min clock – 4 min rest – 3 rounds
400m run – 300m run – 200m run
21-15-9 Alt. DB Snatch(50/35)
Cleans – IRT
(135/95)(185/125)(225/155)

September 10 WOD

Metabolic Conditioning:
10 min amrap
2 Burpee Box Jumps(24/20)
2 Deadlifts(225/155)
4/4, 6/6, 8/8 etc.

September 9 WOD

Barbell Skill:
Overhead Squat
7 min EMOM
7 reps – same weight (no rack)

Movement Skill:
Tabata Plus – Situps(5 min 45 sec)
30 sec on – 15 sec rest – 8rds
score = lowest score of 8 rds

September 7 WOD

Barbell Skill:

Front Squat
5-4-3-2-1
1AE2M

Movement Skill:

500m Row for time

September 6 WOD

Metabolic Conditioning:

400m Run
30 Chest-to-Bar Pull-ups
30 Hang Power Snatches(95/65)
400m Run

September 5 WOD

Barbell Skill:

10 min EMOM
Power Clean – same weight
4 reps (touch and pull)

Movement Skill:

Goat Practice
10 minute

September 4 WOD

Metabolic Conditioning:

Tabata 20 sec on – 10 sec rest – 8rds
1 minute rest between elements
Push-Press(AC)
Row(cal)
Situps
Ball Slam (AC)

September 3 WOD

Metabolic Conditioning:

10 min amrap
7 Deadlifts(185/125)
7 LF Burpees

September 2 WOD

Metabolic Conditioning:

100 Double-Unders -Buy-In
3 rounds
30 Wall Ball(20/14 to 10’/9′)
15 Toes to Bar
100 Double-Unders -Cash-Out

August 31 WOD

Metabolic Conditioning:

3 min amrap – 3 min rest – 3 rds
21/15/9 Alternating DB Snatch(50/35)
15/9/6 KB Swings(70/44)
9/6/3 Ring Dips
Score = rds+reps for each round

August 30 WOD

Metabolic Conditioning:

 300-200-100
30-20-10
Toes to Bar
Situps
Wall Ball(20/14 to 10′)

August 29 WOD

Metabolic Conditioning:

15 min amrap
5 Strict Pull-Ups
10 HR Push-Ups
20 Double-Unders

August 28 WOD

Barbell Skill:

Deadlift
7 min EMOM – Same Weight
10-9-8-7-6-5-4

Movement Skill:

Rope Climb
1 min on – Max ascents
2 min rest
3 rounds

August 27 WOD

Metabolic Conditioning:

400m Run
Exactly 2 min rest
50 Strict Presses(45/35)
50 Box Jumps(24/20)
Exactly 2 min rest
400m Run

August 26 WOD

Barbell Skill:

Back Squats
5-4-3-2-1
1AE3M

Movement Skill:

L-Sit Hold – max time
1AE2M
5 rounds

August 24 WOD

Metabolic Conditioning:

5 rounds – 30 min cap
400m run
20 Alt. Racked DB Lunges(35/25)
20 Sit-Ups

August 23 WOD

Barbell Skill:

Clean
Build to 1RM (20 min)

Movement Skill:

Wall Walk to Hold (Face to Wall)
1 min on – 1 min rest

August 22 WOD

Metabolic Conditioning:

3 rds – 5 min clock – 5 min rest
Round 1) 50 Wall Ball Buy In(20/14 to 10’/9′)
amrap 12 DL(185/135) – 12 LF Burpees
Round 2) 35 Wall Ball Buy In
amrap 9 DL(225/155) – 9 LF Burpees
Round 3) 20 Wall Ball Buy in
amrap 6 DL(275/185) – 6 LF Burpees

August 21 WOD

Metabolic Conditioning:

15 min amrap
100m Run/Row (Alt)
5 STOH(155/105)
10 T2B

August 20 WOD

Barbell skill:

Power Snatch
5-5-5-5-5
30 sec clock – 3 minute rest

Movement Skill:

Goat Practice
10 minutes

August 19 WOD

Metabolic Conditioning:

7 rounds for time – 30 min cap
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

August 17 WOD

Metabolic Conditioning:

400m Run – Buy-In
2 rounds
8 Power Cleans(AC)
17 Deadlifts(AC) – Same weight
57 Push-Ups (Rd 1) / Sit-Ups (Rd 2)
400m Run – Cash-Out

August 16 WOD

Barbell Skill:

Overhead Complex – 5 rds – 1AE3M
Push-Jerk
Push-Jerk
Split Jerk

Movement Skill:

 3 rounds
Row – 45 sec(cal) – Transiton – 15 sec
Plank Hold (hands and feet) – 1 minute
Rest – 1 minute

August 15 WOD

Metabolic Conditioning:

3 rounds for time
300m Run
15 Toes to Bar
15 Burpees
15 KB Swings(70/44)

August 14 WOD

Barbell Skill:

 Squat/Lunge Complex – 5 rds -1AE4M
5 Front Squats (No Rack)
Rt Foot Lunge
Lft Foot Lunge
5 Front Squats

Movement Skill:

Goat Practice
10 minutes

August 13 WOD

Metabolic Conditioning:

2 rounds (12 min)
4 min amrap – 4 min rest
30 Double-Unders
5 Push-Press(135/95)(115/80)
2nd round reduce weight by 15%

August 12 WOD

Metabolic Conditioning:

20 min amrap
100m Run
8 Med Ball Cleans(20/14)
8 Box Jumps(24/20)
8 Pull-Ups

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