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!

November 18 WOD

Metabolic Conditioning:
“Viola” – 20 min amrap
400m Run
11 Power Snatches(95/65)
17 Pullups
13 Power Cleans(95/65)

November 17 WOD

Metabolic Conditioning:
“Coffland”
Hang from the Pullup bar for 6 min
Each time you drop off perform:
800m run
30 Pushups
30 min cap

November 16 WOD

Barbell Skill:
Deadlift
3-3-3-3-3
1AE3M

Metabolic Conditioning:
40 Burpees for time

November 15 WOD

Barbell Skill:
Back Squat – (Rack)
7 min EOM
7 reps – same weight

Metabolic Conditioning:
30 sec on – 30 sec rest – 2 rounds
Ball Slams(AC)
Row(cal)
Situps
Double-Unders

November 14 WOD

Barbell Skill:
3 rounds
Power Cleans(135/95)
30 sec – max reps
2 min rest

Metabolic Conditioning:
3 min clock – 3 min rest – 2 rounds
200m Run
21 KB Swings Swings(77/44)
15 Toes to Bar
Burpees IRT

November 13 WOD

Metabolic Conditioning:
50 Wall Ball(20/14 to 10′)
40 Box Jumps(24/20)
30 Deadlifts(185/125)
20 C2B Pullups
10 Front Squats(185/125)

November 11 WOD

Metabolic Conditioning:
Partner Workout
20 min amrap
A) 200m Run / B) 15 Wall Ball
A) 5 Burpees
B) Overhead Plate Hold(45/25)

November 10 WOD

Metabolic Conditioning:
5 rounds
9 Thrusters(95/65)
9 Pullups

November 9 WOD

Barbel Skill:
Snatch
Build to 1RM
20 min

Metabolic Conditioning:
Run
300-200-100
Kettlebell Swings(70/44)
21-15-9

November 8 WOD

Barbel Skill:
Sumo Deadlifts
7 min EMOM
7 reps – same weight

Metabolic Conditioning:
Wall Walks
5-4-3-2-1
Sumo Deadlift High Pulls(95/65)
10-8-6-4-2

November 7 WOD

Metabolic Conditioning:
Sabrina’s Birthday Workout
47 Double-Unders
11 Squat Clean(BW)
5 Racked Lunges(BW)
1) 17 Box Jumps(24/20) – 47 Sit-Ups
2) 17 Deadlifts(BW) – 47 Pistols (Alt)
3) 17 x 100m Sprints-17 BD Burpees or 47 Burpee

November 6 WOD

Barbel Skill:
Back Jerk 3-3-3
Then
Push-Jerks 3-3-3
1AE3M
From Rack

Metabolic Conditioning:
Toes to Bar
HR Push-Ups
15-12-9-6-3

 

November 4 WOD

Metabolic Conditioning:
50 STOH(95/65)
40 SDLHP(95/65)
30 HR Pushups
20 Ring Rows
10 Clean & Jerk(95/65)

November 2 WOD

Metabolic Conditioning:
3 rounds- 5 min on – 5 min rest
0-2:00: 400m Run – double-unders IRT
2:00-3:00, DB Push-Jerks(35/25)
3:00-4:00, Pull-Ups
4:00-5:00 DB Hang Squat Cleans(35/25)

November 1 WOD

Barbel Skill:
Snatch
5 rounds – 1AE2M
3 Consecutive reps
Second Pull Only
Mid-Thigh to Triple Extension

Metabolic Conditioning:
7 min amrap
7 Hang Power Snatch(75/55)
7 Box Jumps (24/20)

October 31 WOD

Barbel Skill:
Back Squats
5-5-5-5-5
1AE3M
(8/28)(6/20)

Metabolic Conditioning:
Al’s Birhtday Workout
5 rounds 1 min on – 1 min rest (9 min)
10 Deadlifts(135/95)
16 Air Squats
Burpees IRT

October 30 WOD

Barbel Skill:
Snatch
5 rounds – 1AE2M
3 Consecutive reps
First Pull Only
Mid-Shin to Mid-Thigh

Metabolic Conditioning:
3 rounds
200m Run
10 Toes to Bar
20 Situps
1 min Plank hold

October 28 WOD

Metabolic Conditioning:
Partner Workout
2 Rounds – 6 min amrap – 4 min rest
a) 15 Wall Ball(20/14 to 10′)
b) Max Double-Unders
Rotate

October 27 WOD

Metabolic Conditioning:
Happy Birthday Feijao
3 rounds
600m Run
10 KB Goblet Squats(70/44)
17 KB Swings(70/44)

October 26 WOD

Barbel Skill:
Thrusters
5-5-3-3-1-1
1AE3M

Metabolic Conditioning:
“Fran”
21-15-9
Thrusters(95/65)
Pullups

October 25 WOD

Metabolic Conditioning:
3 rds 1 min on – 1 min rest (23 min)
Rope Climb
Situps
Row for Calories
Burpees

October 24 WOD

Barbel Skill:
Deadlift
5-5-5-5-5
1AE3M

Metabolic Conditioning:
2 rounds
21 Deadlifts (115/75)
15 Box Jump(24/20)
9 Cleans (115/75)

October 23 WOD

Metabolic Conditioning; 

5 rounds
300m Run
5 Squat Snatch(135/95) 15 Knees to Elbows

October 21 WOD

Metabolic Conditioning:
Barbell for Boobs Event – 9am
“Grace”
30 Clean & Jerks(135/95)

October 20 WOD

Metabolic Conditioning:
400m Run – 40 Situps – 40 Double-Unders
300m Run – 30 Situps – 30 Double- Unders
200m Run – 20 Situps – 20 Double-Unders
100m Run – 10 Situps – 10 Double-Unders

October 19 WOD

Barbell Skill:
Deadlift(AC)
50 Reps for time
5 min cap

Metabolic Conditioning:
10 min amrap
100m Farmers Carry(50/35)
15 Box Jumps(24/20)
15 Wall Ball(20/14 to 10′)

October 18 WOD

Metabolic Conditioning:
3 rds – 1 min on – 1 min rest(23 min)
Row (Calories)
Ring Dips
DB Snatch(50/35)
Plank Hold

October 17 WOD

Barbel Skill:
Front Squat – 1 and 1/4
Build to 1RM
20 min

Metabolic Conditioning:
Thrusters(95/65)
Sumo Deadlift High Pull(95/65)
15-10-5

October 16 WOD

Metabolic Conditioning:
2 rounds (15 minutes)
3 min clock
400m run – pullups IRT
1 min rest
3 min clock
400m run – T2B IRT – 1 min rest

October 14 WOD

Metabolic Conditioning:
Partner Wod – 4 rounds
200m Row/Run (Alternate)
Box Jumps(24″/20″)
Push-Ups
2 elements must be even at switch

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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