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:
12 min AMRAP
200m run
10 Wall Ball(20/14)
10 KB Swings(70/44)
10 Box Jumps(24/20)

September 20 WOD

Barbell Skill:
Push-Jerk
1-1-1
Split Jerk
1-1-1
1AE2M

Metabolic Conditioning:
3 Rounds
12 Thrusters (95/65)
9 SDLHP (95/65)
6 LF Burpees

September 19 WOD

Metabolic Conditioning:
“11.1/14.1”
10 min amrap
30 Double unders
15 Snatches(75/55)

Movement Skill:
1000m Row

September 18 WOD

Metabolic Conditioning:
5 rounds (19.5 min)
90 seconds to complete
20 Push-Press(AC)
Max Pull-ups 1 attempt
3 min rest

September 17 WOD

Metabolic Conditioning:
400m Run – 3 rds of *
300m Run – 2 rds of *
200m Run – 1 rds of *
*=6 Power Cleans, 4 Front Squats,
2 Lunges (135/95)

September 15 WOD

Barbell Skill:
Front Squat
3 reps @ 65% of 1RM
10 min EMOM

Metabolic Conditioning:
200m Run
Clean & Jerks
10-8-6-4-2
(135/95)(155/105)(175/115)
(195/125)(205/135)

September 14 WOD

Metabolic Conditioning:
Handstand Pushups
Box Jump Burpees(24/20)
21-15-9

Movement Skill:
800m Run for time

 

September 13 WOD

Metabolic Conditioning:
18-15-12
OHS (95/65) / T2B
Exactly 5 min rest… Then
18-15-12
Wall Ball (20/14 to 10′) / Pullups

September 12 WOD

Barbell Skill:
Sumo Deadlift
7-7-7-7-7
1AE2M

Metabolic Conditioning:
10 min AMRAP
9 Power Snatch(AC)
15 KB Swings(70/44)
21 Double-Unders

September 11 WOD

Barbell Skill:
Thrusters
13-11-9-7-5
1AE3M

Metabolic Conditioning:
“Short Jackie”
500m Row
25 Thrusters(45/35)
15 Pullups

September 10 WOD

Metabolic Conditioning:
20 min amrap Score = total reps
100m Run
6 Deadlifts(155/105)
4 Hang Power Cleans
2 Jerks

September 8 WOD

Barbell Skill:
Snatch Complex
Hang Power Snatch
Hang Squat Snatch
Squat Snatch
1AE3M – 5 rounds

Metabolic Conditioning:
400 Double-Unders
100 DB Snatches(50/35)
Athletes Choice on Partitioning

 

September 7 WOD

Metabolic Conditioning:
1 min on – 1 min rest – 3 rds (23 min)
Rope Climb
Sit-Ups
Bar Muscle Ups or Pull-Ups
Air Squats

September 6 WOD

Metabolic Conditioning:
Happy Birthday Liza
Buy In: 48 Deadlifts(115/75)
5 Rounds
9 Manmakers(40/25)
1 KB Turkish Get-Up(AC)
Cash-Out: 48 Mountain Climbers

September 5 WOD

Metabolic Conditioning:
3 Rounds (15 min)
3 min amrap – 3 min rest
9 OHS(95/65)
7 Hang Power Cleans(95/65)
5 LF Burpees

September 4 WOD

Barbell Skill:
Press
5-3-1
Push-Press
5-3-1

Metabolic Conditioning:
200m run
STOH(AC)
21-15-9

September 3 WOD

Barbell Skill:
Front Squats
5-5-5-5-5
1AE3M

Metabolic Conditioning:
1 min on – 1 min rest – 3 rds (11 min)
A) amrap of: 1 Squat Clean and
1 Squat Clean Thruster(95/65)
B) Box Jumps(24/20)

 

September 1 WOD

Metabolic Conditioning:
“Saved by the Barbell” – FGB Format
3 Rds – max reps – 1 min at each
Burpees – Wall Ball – Deadlift
Med-Ball Sit-Ups – Hang Power Cleans
Med-Ball (20/14) – Barbell (115/75)
Rest 1 minute

August 31 WOD

Metabolic Conditioning:
Happy Birthday Cora
3 rounds – 4 min clock:
300m Run then amrap IRT of:
7 KB Lunge(70/44) (Goblet Rack)
11 KB Swings(70/44)
2 min rest

August 30 WOD

Barbell Skill:
Overhead Squats
5-5-5-5-5
1AE3M

Metabolic Conditioning:
10 min clock 21-15-9 of:
KB SDLHP(70/44) & Sit-Ups
IRT – OHS 1 + 1(AC)
20 Double-Unders
Score = total OHS reps

August 29 WOD

Barbell Skill:
Deadlift
11-9-7-5-3
1AE3M

Metabolic Conditioning:
400m Run
11-9-7
HR Push-Ups
C2B Pull-Ups
400m Run

August 28 WOD

Metabolic Conditioning:
Teams of 3 – 15 min clock
A) 100m Pinch Plate Farmer’s Carry
(pair of: 25/15)
B) Box Jumps(24/20)
C) DB Alternating Snatch(50/35)

August 27 WOD

Metabolic Conditioning:
10-9-8-7-6-5-4-3-2-1
DB Squat Clean Thrusters(AC)
DBF Burpees

August 25 WOD

Barbell Skill:
Jerk (Push or Split)
1RM (20 min)

Metabolic Conditioning:
400m Run -300m Run – 200m
Run 3 rdsof*-2 rdsof*-1 rd of*
*10 Wall Ball
20 Double-Unders

August 24 WOD

Metabolic Conditioning:
3 rounds-3 min AMRAP -3 min rest
4 HSPU
8 Power Cleans(155/105)
12 Situps

August 23 WOD

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

Metabolic Conditioning:
2 rounds (8 min)
2 min clock:
200m Run – max T2B IRT
2 min clock:
200m Run – Handstand Hold IRT

August 22 WOD

Metabolic Conditioning:
21-15-12-9
Power Snatch(95/65)
Box Jump(24/20)
Pull-Up

August 21 WOD

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

August 20 WOD

Barbell Skill:
4 rounds (16 min)
1AE4M
5 Power Cleans
5 Front Squats
5 Push-Jerks

Metabolic Conditioning:
10 rounds
3 Front Squats(185/125)
10 to 1 LF Burpees

 

August 18 WOD

Barbell Skill
Power Cleans(AC)
10 Reps
Exactly 2 min Rest
3 rounds

Metabolic Conditioning:
5 rounds – drop 5 reps each rd
25 Air Squats
20 Lunges
15 Sit-Ups
10 Push-Ups
5 Burpees

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