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!

July 16 WOD

Barbell Skill:
Press
5-5-5-5-5
1AE2M
(5/22)

Metabolic Conditioning:
3 min amrap – 3 min rest – 2 rds
10 DB Snatch(50/35)
8 Box Jumps(24/20)
6 Toes to Bar

July 14 WOD

Metabolic Conditioning:
“Paul Pena”
7 rounds, each for time of:
100m Run
19 KB Swings(70/44)
10 Burpee Box Jumps(24/20)
Rest 3 minutes

July 13 WOD

Metabolic Conditioning:
Noelle’s B-Day Wod – 7 rds(27 min)
1 min clock – 7 Cal on Rower – Toes to Bar
IRT
1 min Rest1 min clock-8 Wall Ball(20/14 to 10′) – T2B
IRT

July 12 WOD

Metabolic Conditioning:
4 rds – Partner Workout – 20 min cap
A) 400m Run
B) Ring Dips / Sit-Ups
Lower score per round counts

July 11 WOD

Barbell Skill:
Deadlift
7-5-3
1AE3M

Metabolic Conditioning:
5 rounds
5 Deadlift(225/155)
5 Double Push-Up LF Burpee

July 10 WOD

Metabolic Conditioning:
5 min amrap – 5 min rest
1) 100m Run/10 DB Snatch(50/35)
2) Max caloreis on Rower
3) 1 + 1 Pull-Ups/Box Jumps(24/20)

July 9 WOD

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

Metabolic Conditioning:
7 min amrap
35 double-unders
11 Thrusters(75/55)

July 7 WOD

Metabolic Conditioning:
Pull-ups
25-20-15-10-5
Double-Unders
50-40-30-20-10
Wall Walks
5-4-3-2-1

July 6 WOD

Barbell Skill:
Deadlift(BW)
Max reps in 2 min

Metabolic Conditioning:
7 Interval (approx 21 min)
Row for max calories – 30 sec
2 min 30 sec rest
3 people per rower

July 5 WOD

Metabolic Conditioning: 

600-400-300-200-100m Run
Power Clean(85% or 1RM)
5-4-3-2-1

July 4 WOD

Metabolic Conditioning: 

4th of July Blowout
7 min clock – 5 min rest
1) “Cindy” – 5 pullups, 10 Pushups, 15 squats
2) 1 + 1 Box Jump(24/20) / KB Swings(53/35)
3) 7 Deadlift(185/125) / 7 LF Burpees

July 3 WOD

Barbell Skill:
Back Squat(AC)
10 min EMOM
10-9-8-7-6-5-4-3-2-1

Metabolic Conditioning:
Double Squat Wall Ball(20/14 to 10′)
Sit-Ups
10-9-8-7-6-5-4-3-2-1

July 2 WOD

Barbell Skill:
Snatch Complex – 5 rds – 1AE3M
1 Triple Extension
1 Power Snatch
1 Squat Snatch

Metabolic Conditioning:
4 rounds
1 min on – 1 min rest
9 Power Snatch(75/55)
7 Toes to Bar
Start next rd where last rd ended

 

June 30 WOD

Metabolic Conditioning:
20 min amrap
8 Toes to Bar
10 DB Clean & Jerk(50/35)
200m Run

June 29 WOD

Barbell Skill:
Walking Racked Lunges
3 rounds – 1AE3M
10 Steps

Metabolic Conditioning:
HSPU
9-7-5-3
Medicine Ball Cleans
18-14-10-6

 

June 28 WOD

Metabolic Conditioning:
2 rounds
3 min amrap – 3 min rest
5 Power Snatch(115/75)
5 LF Burpees

Movement Skill:
500m Row for time

June 27 WOD

Barbell Skill:
Hang Power Clean
3-3-3-3-3
1AE3M

Metabolic Conditioning:
3 rounds
400m Run
9 Push-Press(135/95)
11 Box Jumps(24/20)

June 26 WOD

Metabolic Conditioning:
Rick’s Birthday Workout!
6 rounds
6 Pullups – 6 Deadlift(225/155)
24 Double-Unders
6 T2B – 6 KB Swings(70/44)
24 Double-Unders

June 25 WOD

Barbell Skill:
Overhead Squats(AC)
50 reps for time (no rack)
10 min cap

Metabolic Conditioning:
Wall Ball(20/14 to 10′)
Sit-Ups
21-15-9

June 23 WOD

Metabolic Conditioning:
1 min at each stattion for max reps – 4 rounds
Rope Climb
DB Snatch(50/35)
Toes to Bar
Row (Cal) Rest – 2 min

June 22 WOD

Barbell Skill:
Jerk
6 rounds – 1 rep
60%-65%-70%-80%-85%- ?%
1AE2M

Metabolic Conditioning:
7 min amrap ladder
KB Swing(70/44)
Box Jumps(24/20)
1,2,3, etc.

June 21 WOD

Metabolic Conditioning:
Alt. Rds 3 min on – 2 min rest – 3 rds
6 DB Thrusters(50/35)
100m Farmer’s DB Carry
Medicine Ball Clean(20/14) IRT
12 SDLHP(95/65)
100m Farmer’s Pinch Plate Carry
Wall Ball(20/14 to 10′) IRT

June 20 WOD

Metabolic Conditioning:
Toes To Bar
Burpees
Sit-Ups
10-9-8-7-6-5-4-3-2-1
Double-Unders(x4)
40-36-32-28-24-20-16-12-8-4

June 19 WOD

Barbell Skill:
Sumo Deadlift(AC)
10-8-6-4-2
1AE3M

Metabolic Conditioning:
7 Rounds
100m Run
7 HSPU

June 18 WOD

Barbell Skill:
Squat Clean Complex(AC) – 5 rounds
Squat Clean
Hang Squat Clean
Squat Clean
1AE3M

Metabolic Conditioning:
25 Pull-Ups
50 Push-Ups
75 Air Squats
1 round for time

June 16 WOD

Metabolic Conditioning:
10 1-minute rounds of:
10 LF Burpees
Power Cleans(185/125) IRT
Rest 2 minutes between rounds

June 15 WOD

Metabolic Conditioning:
“Hope” – 3 rounds – FGB Format
Burpees
Power Snatch(75/55)
Box Jumps(24/20)
Thrusters(75/55)
C2B Pull-Ups

June 14 WOD

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

Metabolic Conditioning:
400m Run (Buy-In)
1 Rd of:
21 Pistols – 15 HSPU – 9 Muscle-Ups
OR
2 Rds of:
21 Squats – 15 HR Push-Ups – 9 Ring Dips

 

June 13 WOD

Barbell Skill:
Press – % of 1RM for max reps
60-70-80-90
1AE3M

Metabolic Conditioning:
T2B
SDLHP(95/65)
Sit-Ups
7-6-5-4-3-2-1
1 Wall Walk

June 12 WOD

Metabolic Conditioning:
Jai’s Birthday Wod
20 min EMOM
6 Pull-Ups
12 Wall Ball(20/14 to 10′)

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