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!

January 19 WOD

Metabolic Conditioning:

14.2 – 3 min – 2rds
10 OHS (95/65)
10 C2B Pullups
ADD 2 reps to each element
every 3 min segment

January 18 WOD

Metabolic Conditioning:

Happy Birthday Jared!
3 rounds
100m Run
16 Clean & Jerks(135/95)
then.. Cash Out: 33 Burpees

January 17 WOD

Barbell Skill:

Hang Squat Snatch
3-3-2-2-1-1
1AE3M

Movement Skill:

Ring/Parallette Shoot-Throughs
30 sec – max reps
1 min rest
5 rounds

January 16 WOD

Metabolic Conditioning:

5K RunM

January 15 WOD

Metabolic Conditioning:

“14.3” – 8 min amrap
Deadlift – *
Box Jumps(24/20) – 15
* 10@(135/95), 15(185/135),
20(225/155), 25(275/185), 30(315/205),
35 (365/225)e

January 14 WOD

Barbell Skill:

Clean & Jerk
1RM – 15 min

Movement Skill:

Goat Practice
10 min

January 12 WOD

Metabolic Conditioning:

“11.6” – 7 min amrap
3 Thrusters(100/65)
3 C2B Pullups
Add 3 reps every round

Movement Skill:

Situps
100 reps for time
5 min cap

January 11 WOD

Metabolic Conditioning:

Run
600-400-300-200-100
KB Swings(70/44)
Push-Ups
15-12-9-6-3

January 10 WOD

Barbell Skill:

Push-Jerks
3-3-3-3-3
1AE3M

Movement Skill:

Goat Practice – 10 minutes

January 9 WOD

Metabolic Conditioning:

“11.5” – 20 min amrap
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Ball (20 to 10’/14 to 9′)

January 8 WOD

Barbell Skill:

Tempo Back Squats – 42X2
3-3-3-3-3
1AE4M
4 sec down, 2 sec hold at bottom
X- explode up, 2 sec pause at top

Movement Skill:

Single/Double/Triple-Under Skill
Practice
10 minutes

January 7 WOD

Metabolic Conditioning:

“13.2” – 10 min amrap
5 STOH (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)

January 5 WOD

Metabolic Conditioning:

200mRun + 1Rnd of Barbara
Pullup-20+Pushup-30+Situp-40+Squat-50
400mRun + 2Rnds of Mary
HSPU-5 + Pistol-10 + Pullup-15
600mRun + 3Rnds of Cindy
Pullup-5+Pushup-10+Squat=15

January 4 WOD

Metabolic Conditioning:

“12.2” – 10 min amrap
30 Snatches(75/45)
30 Snatches(135/75)
30 Snatches(165/100)
amrap (210/120)

Movement Skill:

Deadlift
50 reps for time (135/95)
5 min rest
50 reps for time(135/95)

January 3 WOD

Metabolic Conditioning:

EOM – 6 rounds (12 min)
5 Hang Power Cleans(155/105)
5 Front Squats
100m Run

January 2 WOD

Metabolic Conditioning:

3 rounds-4 min AMRAP -4 min rest 200m Run(Buy-In)
18 DB Snatch(50/35)
12 T2B
6 Burpees


Happy New Year

It’s 2019! A great time for a fresh start and a perfect time to get fit.

December 31 WOD

Metabolic Conditioning:

Partner Workout
A) 200m Run
B) 18 reps of FGB Movements Replace Rower with KB Swings(53/35) 2 rounds – 30 min cap

December 29 WOD

Metabolic Conditioning: 

“11.4”
10 min amrap
60 BF Burpees
30 OHS(120/90)
10 MU (or 20 C2B or 30 PU)

Movement Skill: 

10 min amrap
100m Run
10 Sit-Ups

December 28 WOD

Metabolic Conditioning: 

21-18-15-12-9-6-3
Box Jumps(24/20)
Toes to Bar

Cash Out of 5 HSPU every round

December 27 WOD

Metabolic Conditioning: 

400mRun
DeadLift-21 (185/125) + Pullup-21

400mRun
Deadlift-14 (225/155) + C2B-14

400mRun
DeadLift-7(275/185) + BarMU-7

December 26 WOD

Barbell Skill: 

“Macho Man”
20 min EMOM
3 Power Cleans
3 Front Squat
3 STOH

Merry Christmas

From all of us at CrossFit Hawaii, wishing you warm & merry wishes surrounded by your loved ones! Merry Christmas 

December 24 WOD

Metabolic Conditioning: 

“12 Days of Christmas”
1- burpee under the pull-up rig 2- pull-ups
3- toes to bar 4- hr push-ups 5- air squats
6- box jumps(24/20) 7- kb swings(53/35)
8- wall ball(20/14 to 10′) 9- push-jerks(95/65)
10- hang power cleans(95/65) 11- SDLHP (95/65)
12- thrusters(95/65)

December 22 WOD

Metabolic Conditioning:
400m Run
10 RingMUor20 C2B or30 PU
150 Double-Unders
20 Squat Snatches (135/95)
150 Double-Unders
10 RingMUor20 C2B or30 PU
400m Run – 30 min Cap

December 21 WOD

Barbell Skill: 
Deadlifts – 1AE3M
9 reps – 70-80% of 1RM
7 reps – 75-85% or 1RM
5 reps – 80-90% of 1RM
3 reps – 85-95% of 1RM

Movement Skill: 
Goat Practice – 10 min

December 20 WOD

Metabolic Conditioning: 
7 min amrap – 7 min rest – 2 rds
7 KB Swings(70/44)
7 Box Jumps(24/20)
7 Toes to Bar

December 19 WOD

Barbell Skill: 
Overhead Squat – max reps – 1AE3M
60% of 1RM
70% of 1RM
80% of 1RM
90% of 1RM

Movement Skill:
Max Height Box Jump – 10 min

December 18 WOD

Metabolic Conditioning: 

Happy Birthday Max – 3 rounds – 12-16-17
Power Snatch (125/85)(115/75)(95/65)
Burpees
Power Cleans (125/85)(115/75)(95/65)
18 Double-Unders OR 1 Muscle-Up to end ea rd
Adjust Bar for next rd – Rotate order each rd

December 17 WOD

Metabolic Conditioning: 

1 Round (135/95) (No Rack)
400m Run + 40 Sit-Ups + 15 Front Squats
2 Rounds
200m Run + 20 Sit-Ups + 9 Front Squats
3 Rounds
100m Run + 10 Sit-Ups + 6 Front Squats

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.

READY TO GET STARTED? 

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