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!

September 21 WOD

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

September 20 WOD

Barbell Skill:
Deadlift
7 min EMOM
10-9-8-7-6-5-4

Metabolic Conditioning:
5 min amrap
5 Burpees
20 Double-Unders

 

September 19 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

September 18 WOD

Barbel Skill:
Back Squats
5-4-3-2-1
1AE3M

Metabolic Conditioning:
5 rounds
5 Strict Pullups
7 HR Pushups
9 Squats

September 16 WOD

Metabolic Conditioning:
5 rounds
400m run
20 Situps
20 Alternating Lunges

September 15 WOD

Barbell Skill:
Clean
Build to 1RM (20 min)

Metabolic Conditioning:
4 min amrap
4 Cleans(135/95)
4 HSPU

September 14 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

September 13 WOD

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

Metabolic Conditioning:
5 min amrap
5 STOH(155/105)
5 T2B

September 12 WOD

Barbell Skill: 
Power Snatch
5-5-5-5-5
20 sec clock – 2 min 30 sec rest

Metabolic Conditioning:
2 rounds
2 min clock – 2 min rest
200m run
KB Swings(70/44) IRT

September 11 WOD

Metabolic Conditioning:
“Emily” – 40 min cap
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

September 9 WOD

Barbell Skill:
Squat Cleans
5-5-5-5-5
30 sec clock – 2 min 30 sec rest

Metabolic Conditioning:
7 min amrap
5 Box Jumps(30/24)
3 Cleans(225/155)

September 8 WOD

Barbell Skill:
Overhead Complex – 5 rds – 1AE3M
Push-Jerk
Push-Jerk
Split Jerk

Metabolic Conditioning:
2 rounds (12 min)
4 min amrap – 4 min rest
30 Double-Unders
5 Push-Press(135/95)

September 7 WOD

Metabolic Conditioning:
3 rounds for time
300m Run
15 C2B Pullups
20 Push-Ups
15 SDLHP(95/65)

September 6 WOD

Barbell Skill:
Squat/Lunge Complex -4 rds -1AE3M 5 Front Squat
Rt Foot Lunge
Lft Foot Lunge
5 Front Squat

Metabolic Conditioning:
5 min – max reps
Thrusters(75/55) No bar drops

September 5 WOD

Metabolic Conditioning: 

“Isabell”
30 Snatches for time(135/95)

September 4 WOD

Metabolic Conditioning:

“Labor Together”
20 min Partner Wod
100m run / Rest
9 Synchronized Wall Ball(20/14) 4 Synchronized Burpees

September 2 WOD

Metabolic Conditioning:
1 min on each element (max reps)
1 min rest – 2 rounds (15min)
Squat Sntatch(95/65)
Ring Dips
Row for Cal HSPU

September 1 WOD

Metabolic Conditioning:
20 min amrap
10 STOH(115/75)
20 Box Jumps(24/20)
30 Double-Unders

August 31 WOD

Barbel Skill:
Snatch Grip Deadlift
5-5-5-5-5
1AE2M

Metabolic Conditioning:
5 min Ladder
1+ 1 KB Swings(70/44)
1 + 1 Burpees

August 30 WOD

Metabolic Conditioning:
3 min on – 3 min rest – 4 rounds
200m Row/200m Run(Alt)
15 Power Snatch(95/65)
Situps IRT

August 29 WOD

Barbel Skill: 
Power Clean
3-3-3-3-3
30 sec clock – 2 min 30 sec rest

Metabolic Conditioning:
3 rounds
200m Run
5 Power Clean(185/125)
10 HSPU

August 28 WOD

Metabolic Conditioning: 

3 rounds-alt order-exactly 2min rest 30-20-10
Wall Ball(20/14 to 10′)
SDLHP (75/55)
T2B

August 26 WOD

Metabolic Conditioning:
20 min amrap
25 Push-Press(95/65)
50 Cal Row OR 600m Run
100 Double-Unders

August 25 WOD

Barbel Skill:
Deadlift
3-3-3-3-3
1AE3M

Metabolic Conditioning:
10 min amrap
30 Pull-Ups
400m Run

August 24 WOD

Metabolic Conditioning:
3 rounds
30 Front Squats(95/65)
30 Box Jumps(24/20)

August 23 WOD

Barbel Skill:
Clean & Jerk Complex: 4 rds
Power Clean
Hang Power Clean
Jerk (Split or Push)
1AE3M

Metabolic Conditioning:
2 rounds
3 min on – 3 min rest
200m Run
7 Clean & Jerks(135/95)
7 Toes to Bar
Burpees IRT

August 22 WOD

Metabolic Conditioning:
Happy Birthday Euan!
4 rounds
8 Deadlifts(AC)
18 KB Swings(AC)
36 Cal Row / 400m Run (Alternate)

August 21 WOD

Metabolic Conditioning:
“Elizabell”
21-15-9
Squat Snatches(135/95)
Ring Dips

Movement Skill:
Tabata Strict Pullups
20 sec on – 10 sec rest- 8 rds
score=lowest score in any round

August 19 WOD

Metabolic Conditioning:
Partner Workout – 20 min amrap
A) 300m run
B) 10 T2B

5 Power Cleans(135/95)
15 Wall Ball(20/14 to 10′)

August 18 WOD

Metabolic Conditioning:
15 min amrap
20 Box Jumps(24/20)
15 Push-Ups
10 Deadlifts(225/155)

DON’T FORGET TO CHECK OUT OUR BLOG TO STAY UP-TO-DATE ON GYM HAPPENINGS, CHANGES TO CLASS SCHEDULES AND UPCOMING CROSSFIT HAWAII EVENTS.

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