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 16 WOD

Metabolic Conditioning:
4 rounds – 1 min – max reps of: (19 min)
Ring Dips
Sumo Deadlift High Pull(95/65)
Wall Walks
Sit-Ups
Rest

Movement Skill:
400m Run for time

January 15 WOD

Load Skill:
DB Racked Walking
Lunges(50/35)
30 sec – max steps
90 sec rest
5 rounds

Metabolic Conditioning:
7 min amrap
7 Squat Snatch(95/65)
14 KB Swings(70/44)
21 Double-Unders

January 13 WOD

Metabolic Conditioning:
3 rounds for time of:
Run 800 meters
15 Deadlifts(275/185)
15 Handstand Push-Ups

 

January 12 WOD

Metabolic Conditioning:
12 min amrap
100m Run
8 Toes to Bar
30 sec Plank Hold

Movement Skill:
5 min EMOM
Hanging L-Sit – 1 attempt
Rest IRT

 

January 11 WOD

Metabolic Conditioning:
20 min amrap
2 Cleans(155/105)
4 STOH(155/105)
6 LF Burpees
20 Double-Unders

January 10 WOD

Barbell Skill:
Back Squats(AC)
10 min EMOM attempt
Start at 5: add 1 every round 95 reps total if completed
Score = Weight and total reps

Metabolic Conditioning:
3 rounds of:
KB Snatches(53/35) – 1 min
Sit-ups – 1 min
Standing Lunges – 1 min

January 9 WOD

Barbell Skill:
Sumo Deadlift(AC)
7 min EMOM – Same weight
9-8-7-6-5-4-3

Metabolic Conditioning:
3 rounds
2 min clock / 2 min rest
200m Run
Box Jumps(24/20) IRT

 

January 8 WOD

Metabolic Conditioning:
11 min amrap
10 Pistols
9 Push-Ups
8 Pull-Ups
7 Push Press(95/65)

Movement Skill:
5 rounds
30 sec on / 30 sec rest
V-Up Hold

January 6 WOD

Barbell Skill:
Hang Power Clean
5-4-3-2-1
1AE2M

Metabolic Conditioning:
“The Lyon”
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.

January 5 WOD

Metabolic Conditioning:
3 Rounds for time
300m Run
9 Toes to Bar
15 Wall Ball(20/14 to 10′)
21 KB Swings(53/35)

Movement Skill:
Rowling – 100m
7 rounds
Record total variance
Pay-Out 2 times burpees for time

January 4 WOD

Barbell Skill:
Press
5-3-1
Push-Press
5-3-1
Push-Jerk
5-3-1
1AE3M (27min) (8/1)

Metabolic Conditioning:
2 rounds (7 min)
1 min Clock: 20 Sit-Ups, Box Jumps IRT
1 min Rest
1 min Clock 20 Sit-Ups, Burpees IRT
1 min Rest

January 3 WOD

Metabolic Conditioning:
12 min amrap
1 Squat Snatch (AC)
3 Clean and Jerks (Same Weight)
30 double-unders

Movement Skill:
Double-Unders
30 sec on – 30 sec rest
5 rounds

January 2 WOD

Barbell Skill:
Deadlift
5-5-5-5-5
1AE3M
(10/24)

Metabolic Conditioning:
“Baseline”
500m Row
40 Squats
30 Situps
20 Push-Ups
10 Pull-Ups

December 30 WOD

Barbell Skill:
Squat Snatch
1RM
(25 min)

Metabolic Conditioning:
7 min amrap
7 DB Thrusters(50/35)
7 Pull-ups

December 29 WOD

Metabolic Conditioning:
3 rounds – 3 min Clock – 3 min Rest
200m Run
7 HSPU
11 KB Swings(70/44)
15 Sit-Ups
Burpees IRT

December 28 WOD

Barbell Skill:
Clean & Jerk
1RM
(20 min)

Metabolic Conditioning:
3 rounds
300m Run
1 Round of “DT”
12 Deadlifts(155/105)
9 Hang Power Cleans(155/105)
6 Push-Jerks(155/105)

December 27 WOD

Metabolic Conditioning:
15 min amrap
6 Toes to Bar
9 HR Push-Ups
12 Box Jumps(24/20)

December 26 WOD

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

Metabolic Conditioning:
12 min clock:
1Round DU=80,Squat=40,S2OH=20 (95/65)
2Rounds DU=60,Squat=30,S2OH=15
3Rounds DU=40,Squat=20,S2OH=10

December 23 WOD

Metabolic Conditioning:
1 Round “Kelly”
400m run – 30 Box Jumps – 30 Wall Ball
2 Rounds “Helen”
400m Run – 21 KB Swings – 12 Pull-ups
1 Round “Kelly”

December 22 WOD

Barbell Skill:
Sumo Deadlift
Build to 1RM

Metabolic Conditioning:
1 round – 1 min on – 1 min rest
Row (cal)
Ring Dips
SDHP(75/55) – no drops
Wall Walks

December 21 WOD

Barbell Skill:
Push-Press
10-8-6-4-2
1AE3M

Metabolic Conditioning:
2 rounds – 3 min clock – 3 min rest
Push-Press Ladder(115/75)
Toes to Bar
1/1, 2/2, 3/3, etc

December 20 WOD

Barbell Skill:
Bent-Over Rows
7 min EMOM
7 reps – same weight

Metabolic Conditioning:
3 rounds -2 min amrap – 2 min rest
3 Strict Pull-ups
5 Burpees to 6″ touch

December 19 WOD

Metabolic Conditioning:
Maxo’s B-Day Wod – 30 min cap
600m Run
12 Squat Snatch(125/85) + *
16 Squat Snatch + *
01 Muscle Up (Ring or Bar) + *
600m Run * = 16 Double-Unders
** Push-Ups ***Power Cleans**** Sit-ups

December 18 WOD

Metabolic Conditioning:
Amanda’s B-Day Wod
5 rounds
400m Run
12 Back Squats(135/95)
16 Deadlifts(135/95)

December 16 WOD

Metabolic Conditioning:
20 min amrap – Partner Workout
A) 200m Run w/Medicine Ball(20/14) /
B) Hang Power Clean(95/65)
Sumo Deadlift High Pull(95/65)
Reps of each must be equal so 1
score is being passed at rotation

December 15 WOD

Barbell Skill:
Press
10-8-6-4-2
1AE3M

Metabolic Conditioning:
Beryl’s Birthday Wod
8 min amrap
100m Run
12 Jumping Chest to Bar Pullups
16 Push-Press(75/55)No rack/No drops

December 14 WOD

Barbell Skill:
Snatch Drill
Mid Shin to High Pull
5 reps – pull and drop
Every other minute
6 rounds (12 min)

Metabolic Conditioning:
5 min clock: 3 elements any order
200m row
50 Pushups
10 Parallel Ring Rows
Burpees for Score IRT

December 13 WOD

Metabolic Conditioning:
Michiko’s B-Day Wod
Buy-In: 46 cal row
4 rounds – 12 Box Jumps(24/20)
8 Deadlifts(275/185)
17 Wall Ball(20/14 to 10′)
Cash-Out: 4 Ring Muscle-Ups OR
6 Bar Muscle-Ups OR 46 Double-Unders

December 12 WOD

Metabolic Conditioning:
Run 400-300-200-100
DB Snatch(50/35) 20-15-10-5
Situps 40-30-20-10

December 11 WOD

Barbell Skill:
5 min EMOM (155/105)
5 Hang Squat Cleans + 1 Push Jerks
4 Hang Squat Cleans + 2 Push Jerks
3 Hang Squat Cleans + 3 Push Jerks
2 Hang Squat Cleans + 4 Push Jerks
1 Hang Squat Cleans + 5 Push Jerks

Metabolic Conditioning:
Kettlebell Swings(70/44)
Toes to Bar
Burpee
12-9-6-3

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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