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!

July 20 WOD

Barbell Skill:

Clean & Jerk
1 RM
20 min

Movement Skill:

Handstand Walk Practice
10 min

July 19 WOD

Metabolic Conditioning:

3 rounds – 3 min amrap – 3 min rest
21-15-9 Rotate Starting Element
Box Jumps(24/20)
KB Swings(70/44)
Wall Ball(20/14 to 10′)
Score = total reps per round

July 18 WOD

Metabolic Conditioning:

“Running Diane”
3 rounds
400m run
Deadlift(225/155)
HSPU
21-15-9


July 17 WOD

Metabolic Conditioning:

2 rounds
7 min amrap – 7 min rest
7 Thrusters(95/65)
7 LF Burpees

July 16 WOD

Metabolic Conditioning:

“Double-Under Snatch”
4 rounds:
30 double-unders
10 Cleans(135/95)
20 min cap

July 15 WOD

Barbell Skill:

Deadlift
15 -15 -15
1AE5M

Movement Skill:

1 Mile Run

July 13 WOD

Barbell Skill:

Squat Snatch
1RM

Metabolic Conditioning:

Run 300-200-100
Pushup 30-20-10
Situp 30-20-10

July 12 WOD

Metabolic Conditioning:

15 min amrap
100m Farmer’s Plate Carry (25/15)
15 KB Swings(70/44)
30 Double-Under

July 11 WOD

Metabolic Conditioning:

4 rounds
400m Run
25 Wall Ball(20/14 to 10′)
15 Box Jumps(24/20)

July 10 WOD

Barbell Skill:

Press 5-3-1
Push-Press 5-3-1
Push-Jerk 5-3-1
1AE2M

Movement Skill:

Tabata Burpees
20 sec on
10 sec rest
8 rounds (4 min)

July 9 WOD

Metabolic Conditioning:

 4 rounds
1 Min – Max Rope Climbs (15′)
1 Min – Max Reps Deadlift(225/155)
1 Min – Max Row (cal)
2 Min – Rest

July 8 WOD

Metabolic Conditioning:

“Bar Fight”
50 C2B Pull-Ups
40 T2B
30 Clean & Jerks (205/145)
17 min cap

July 6 WOD

Metabolic Conditioning:

400m Run
Toes to Bar
Wall Ball (20/14 to 10′)
20-15-10-5

Movement skill:

8 min EMOM
Strict Pullups
Score = lowest reps of the 8 sets

July 5 WOD

Barbell Skill:

Back Squat
3-3-3-3-3
1AE3M

Movement Skill:

Reverse Tabata Ring L-Sit
10 sec hold
20 sec rest
8 rounds

July 4 WOD

Metabolic Conditioning:

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

July 3 WOD


Metabolic Conditioning:
Tabata – 20 sec on – 10 sec rest – 8 rounds
1 min rest between elements
Double-Unders
Sit-Ups
Row for calories
Ball Slam

July 2 WOD

Barbell Skill:

Deadlift
10 min EMOM
10-9-8-7-6-5-4-3-2-1
Same Weight

Movement Skill:

Goat Practice
10 minutes

July 1 WOD

Metabolic Conditioning:

5 rounds – reduce by 2 reps each rd
200m Run
10 Cleans (135/95)
10 STOH (135/95)
10 LF Burpees

June 29 WOD

Barbell Skill:

 Snatch Complex: 5 rds – 1AE3M
Power Snatch
Hang Power Snatch
Hang Squat Snatch
Squat Snatch

Movement Skill:

Goat Practice
10 min

June 28 WOD

Metabolic Conditioning:

3 rounds (23 minutes)
1 min on max effort – 1 min rest
Row(cal)
Push-Ups
Sit-Ups
Med Ball Double Hand Overhead Throw

June 27 WOD

Metabolic Conditioning:

400m Run
5 Press(AC)
400m Run
5 Press – 10 Push-Press
400m Run
5 Press – 10 Push-Press – 15 Push-Jerk

June 26 WOD

Barbell Skill:

Front Squat
5-5-3-3-1-1
1AE3M
Score = the sum of 6 bars

Metabolic Conditioning:

Wall Ball to higher to targets – 1AE2M
20 reps to 10′
16 reps to 10′ + 1 block
12 reps to 10′ + 2 blocks
8 reps to 10′ + 3 blocks
4 reps to 10′ + 4 blocks

June 25 WOD

Metabolic Conditioning:

Happy Birthday Rick!
6 rounds
6 Pullups – 6 Deadlift(225/155)
24 Double-Unders
6 T2B – 6 KB Swings(70/44)
24 Double-Unders

June 24 WOD

Metabolic Conditioning:

15 min amrap
15 Box Jumps(24/20)
5 Cleans(155/105)

June 22 WOD

Barbell Skill:

“CrossFit Total”
1RM – Press
1RM – Back Squat
1RM – Deadlift

June 21 WOD

Metabolic Conditioning:

2 rounds
200m Run + 25 SDLHP(95/65)
200m Run + 25 Push-Ups
200m Run + 25 Box Jumps(24/20)

June 20 WOD

Metabolic Conditioning:

7 rounds
10 Power Snatch(75/55)
30 Double-Unders

June 19 WOD

Metabolic Conditioning:

2 rounds – (Alternating) (14 min)
2 min Clock – 2 min rest
100m run, 7 Burpees, T2B – IRT
2 min clock – 2 min rest
100m run, 7 BurpeesKB, Swings(53/35) –
IRT

June 18 WOD

Metabolic Conditioning:

15 min amrap
3 Pull-Ups
6 Sit-Ups
4/8/ 5/10. 6/12 etc

June 17 WOD

Barbell Skill:

Clean and Jerk – 20 min EMOM (20 for 20)
20 min EMOM
minute 1-5 – 70-75% of 1RM
minute 6-10 – + 5 – 10lbs
minutes 11-15 – + 5 – 10lbs
minute 16-20 – add weight each min

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