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 21 WOD

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

Metabolic Conditioning:
7 min AMRAP
7 Snatch(75/55)
7 Burpees

July 20 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

July 19 WOD

Barbell Skills:
Front Squat
5-5-3-3-1
1AE3M
Score = the sum of 5 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

July 18 WOD

Metabolic Conditioning:
400mRun
DeadLift-21 (185/125) + Pullup-21
400mRun
Deadlift-15(225/155) + C2B-15
400mRun
DeadLift-9(275/185) + BarMU-9

July 17 WOD

Metabolic Conditioning:
15 LF Burpees
5 Clean & Jerks(AC)
12/4, 9/3, 6/2, 3/1

July 15 WOD

Metabolic Conditioning:
“Yeti”
25 Pullups
10 Muscle-Ups
1.5 Mile Run
10 Muscle-Ups
25 Pullups

July 14 WOD

Metabolic Conditioning:
100 Power Snatch(75/55)
300 Double-Unders
Partitioning Allowed(AC)

July 13 WOD

Metabolic Conditioning:
2 rounds
200m Run + 25 SDLHP(95/65)
200m Run + 25 Situps
200m Run + 25 Box Jumps(24/20)

July 12 WOD

Barbell Skills:
“CrossFit Total”
1RM – Press
1RM – Back Squat
1RM – Deadlift

July 11 WOD

Metabolic Conditioning:
4 rounds – (16 min)
2 min Clock
100m run, 7 Burpees, T2B – IRT for score
2 min clock
100m run, 7 Burpees
KB Swings(53/35) – IRT for score

July 10 WOD

Barbell Skills:
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 – +additional 5-10lbs
minute 16-20 – add weight each min

Metabolic Conditioning:
400m Run for Time

July 8 WOD

Metabolic Conditioning:
“Paul Pena”
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

July 7 WOD

Metabolic Conditioning:
50-40-30-20-10
Wall Ball(20/14 to 10′)
Double-Unders

July 6 WOD

Barbell Skills:
Sumo Deadlift(AC)
5 min EMOM – same weight
15-13-11-9-7

Metabolic Conditioning:
1 min clock – 1 min rest – 5 rounds
Reps must be equal each rd for both
elements or lower score counts
T2B
DB Snatch(50/35)

July 5 WOD

Barbell Skills:
Front Squats(AC)
10 min EMOM
Start at 5 reps
+1 rep each min(10th min 14 reps)
(4/12)

Metabolic Conditioning:
5 min clock
1+1 Pushups
1+1 Situps
1 pushup, 1 situp, 2 pushups,
2 situps, 3 pushups, 3 situps etc

July 4 WOD

Metabolic Conditioning:
4th or July Blowout
7 min clock – 7 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 Burpees

July 3 WOD

Metabolic Conditioning:
Aline B-Day Workout
6 rounds
6 Power Cleans(135/95)
1 + 1 Thrusters(135/95)
24 Double-Unders

July 1 WOD

Metabolic Conditioning:
18 min amrap
4 Bar Muscle-Ups
8 Snatches(115/75)
16 Box Jumps(24/20)

June 30 WOD

Barbell Skills:
Clean Complex
Power Clean
Squat Clean
1AE3M – 5 rounds

Metabolic Conditioning:
10 min EMOM
1 Front Squat(AC)
1 Push-Press(Same Bar)
Add 1 rep to each every round
Thruster transition is okay

June 29 WOD

Metabolic Conditioning:
4 rounds
400m run
25 Pushups
25 Situps

June 28 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 27 WOD

Metabolic Conditioning:
5 rounds for reps of:
1 min-Wall Ball(20/14 to 10′) – max reps
1 min-Box Jumps(24/20) – max reps
1 min – Row – max calories
1 min Rest

June 26 WOD

Barbell Skills:
Press 1-1-1-1-1
Push-Press 1-1-1-1-1-1
Push-Jerk 1-1-1-1-1
Increase the load on each rep

Metabolic Conditioning:
8 Rounds
8 DB Snatches (50/35)
8 Burpees

June 24 WOD

Metabolic Conditioning:
“Diane”
21-15-9
Deadlifts(225/155)
HSPU

June 23 WOD

Barbell Skills:
3 Cleans(AC)
10 min EMOM
same weight

Metabolic Conditioning:
3 min clock – 3 min rest – 2 rds
300m run
3 Cleans(185/125)
10 KB Swings(70/44)
Box Jump – IRT (In Remaining Time)

June 22 WOD

Barbell Skills:
Press
9-7-5-3-1
1AE2M

Metabolic Conditioning:
12 min EMOM – Burpees IRT
min1: 150m Run
min2: Wall Ball(20/14 to 10′) -15
min3: HR Pushups – 15

June 21 WOD

Metabolic Conditioning:
50 LF Burpees
35 C2B Pullups
20 Cleans(135/95)
35 Dips
50 Situps

June 20 WOD

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

Metabolic Conditioning:
3 rounds
200m run
1-arm DB OH Lunge – 20 (50/35)
Ring Row – 10

June 19 WOD

Barbell Skills:
5 Power Snatch (AC)
10 min EMOM
same weight

Metabolic Conditioning:
12 min clock
Double-Unders
Dumbbell Snatch(50/35)
1 min of each, then 2 min of each
then 3 min of each

June 17 WOD

Metabolic Conditioning:
10 rounds
3 Clean & Jerks
T2B
10-9-8-7-6-5-4-3-2-1

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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