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!

March 14 WOD

Barbell Skill:
Thruster
7-5-3-1
1AE2M

Metabolic Conditioning:
Tabata Fran – 8 rounds – (7:50)
20 seconds Thrusters(95/65)
10 seconds Rest
20 seconds Pull-Ups
10 seconds Rest

March 13 WOD

Metabolic Conditioning:
20 min amrap
200m Run
11 Kettlebell Swings(70/44)
22 Sit-Ups
33 Double-Unders

March 12 WOD

Barbell Skill:
Bent-Over Rows
9-9-9-7-7-7-5-5-5
9 min EMOM

Movement Skill:
3 rounds (5:30)
Push-Ups – 30 sec
Rest – 30 sec
Ring Dips – 30 sec
Rest – 30 sec

March 11 WOD

Metabolic Conditioning:
Happy Birthday Koichiro!
300m Run, then 3 Muscle-Ups
Then do 18 reps of 1 element * (AC) same bar
* Deadlift, * Power Clean,
* Front Squat, * LF Burpee

March 10 WOD

Metabolic Conditioning:
Julie Kicks Cancer in the Teeth
3 rds (11 min)
1 min on – 1 min rest
reps must be = at end of minute
Power Snatch(95/65) and Toes to Bar
Shoulder to Overhead(95/65) and Box

March 9 WOD

Barbell Skill:
Standing Barbell Lunges
10-10-10-10-10
1AE3M

Movement Skill:
Handstand Hold
Accumulate 3 minutes
Every time you break
do 5 burpees

March 7 WOD

Metabolic Conditioning:
DT
5 Rounds For Time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

March 6 WOD

Metabolic Conditioning:
5 rounds
300m Run
18 KB Swings(53/35)
12 Goblet Squats(53/35)
6 Burpees to 6 inch touch

March 5 WOD

Barbell Skill:
Overhead Squats
10 min EMOM
10-9-8-7-6-5-4-3-2-1
Same Weight – No Rack

Movement Skill:
Handstand Plate Step-Over Drill
30 Sec – max reps
1 min rest
5 rounds

March 4 WOD

Metabolic Conditioning:
11 min Ladder:
Wall Ball(20/14 to 10′)
Toes to Bar
1/1,2/2, 3/3, 4/4, etc

March 3 WOD

Metabolic Conditioning:
20 min amrap
Team of 3 Workout
100m Farmer Carry(50/35)
HR Push-Ups – Max Reps
Double-Unders – Max Reps
3 Synchro Burpees when 100m returns

March 2 WOD

Barbell Skill:
Split Jerks
3-3-3-3-3-3-3
1AE2M

Movement Skill:
Rolling Plank Hold
1 min hold
30 sec rest
5 rounds

February 29 WOD

Barbell Skill:
Power Clean
5-5-5-3-3-3-1-1-1
1AE3M

Movement Skill:
400m Run for time

February 28 WOD

Metabolic Conditioning:
Christina’s B-Day WOD
11 min amrap
2 HSPU
11 DB Squats, 11 DB Thrusters
2 HSPU
11 DB Squats, 11 DB Snatches

February 27 WOD

Barbell Skill:
Alt. DB Weighted Box Step-Ups
(50/35)
20-16-10-4
1AE3M

Movement Skill:
Ring Dips
10 rounds
30 sec on – 30 sec rest

February 26 WOD

Metabolic Conditioning:
3 rds – 3 min clock – 3 min rest (15 min)
200m Run – 21-15-9 then Push-Ups IRT
KB Swings(70/44)
Sit-Ups (Rotate start order)
Box Jumps(24/20)

February 25 WOD

Metabolic Conditioning:
Lisa J. B-Day Wod 8 rounds – 100m Row/Run (Alt) then
* Barbell Complex
2 Squat Cleans(95/65)
7 Deadlifts
7 Power Cleans
7 Front Squats
Odd Rds: 1 complex: Even Rds: 2 complexes

February 24 WOD

Barbell Skill:
Practice or Build to 1RM
(20 min)

Movement Skill:
200m Row for time

February 22 WOD

Metabolic Conditioning:
HR Push-Ups
3-6-9-12-15-12-9-6-3
Power Snatch(75/55)
3-6-9-12-15-12-9-6-3
No drops from overhead

February 21 WOD

Metabolic Conditioning:
John L. and Kelii A. B-Day Wod – 20 min cap
4 rds – *400m Run- 4 Power Cleans(185/125)
1) * then 16 Deadlifts (185/125)
2) * then 16 Toes to Bar
3) * then 16 Wall Ball(20/14 to 10)
4) * then 16 Bar Muscle-Ups

February 20 WOD

Barbell Skill:
Racked Barbell Lunges(AC)
10-10-8-8-6-6-4-4
1AE3M

Movement Skill:
Rope Climb Practice
30 seconds max reps
1 min rest
5 rounds

February 19 WOD

Metabolic Conditioning:
Happy Birthday Burt
8 min amrap – 8 min rest – 2 rounds
Buy-In: 19 calorie row
2 Wall Walks
10 DB Snatch(50/35)
9 Strict Pull-Ups

February 18 WOD

Metabolic Conditioning:
6 rounds
KB Swings(53/35) – 30 sec – Rest – 15 sec
Plank – 30 sec – Rest – 15 sec
Front Squats (135/95) – 30 sec
Rest – 1 min (17 minutes total time)
Rounds 2, 4, 6 (reverse order/FS first)

February 17 WOD

Barbell Skill:
Clean & Jerk
10 min EMOM
3 Reps

Movement Skill:
Double-Unders – 30 seconds
Rest – 30 seconds
5 rounds

February 15 WOD

Metabolic Conditioning:
12 min amrap
3 Wall Ball(20/14 to 10/9) +3
(3-6-9-12 etc)
5 Double-Unders +5
(5-10-15-20 etc)

February 14 WOD

Barbell Skill:
Sumo Deadlift
7 min EMOM
7 Reps – same weight

Movement Skill:
Handstand Hold/Walk
30 second
Rest – 1 minute
5 rounds

February 13 WOD

Metabolic Conditioning:
3 rounds – 1 min on – 1 min rest
Power Cleans(135/95)
Box Jumps(24/20)
Alt DB Power Snatch(50/35)
Sit-Ups

February 12 WOD

Metabolic Conditioning:
“Nicole”
20 min amrap
400m Run
Pull-Ups – max reps 1 attempt

February 11 WOD

Barbell Skill:
Back Squat
3-3-3-3-3
1AE3M

Movement Skill:
Row 750 for time

February 10 WOD

Metabolic Conditioning:
7 min amrap
7 Sumo Deadlift High Pulls(95/65)
7 Push-Press(95/65)
7 min rest…
7 min amrap
7 Kettlebell Swings(70/53)
7 HR Push-Ups

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