WOD
WORKOUT OF THE DAY

Here, we’ll keep you updated on our daily workouts and special birthday workouts for our CrossFit Hawaii members.
READY, SET, CROSSFIT!

March 23 WOD

Metabolic Conditioning:

TBA

March 22 WOD

Metabolic Conditioning:

“19.5” Prep
Then…
“19.5”

March 21 WOD

Metabolic Conditioning:

4 rounds
400m Run
7 Ring Dips
14 KB Swings (53/35)
21 Situps

March 20 WOD

Metabolic Conditioining:

Clean & Jerk (135/95)
10-9-8-7-6-5-4-3-2-1
C2B
1-2-3-4-5-6-7-8-9-10

March 19 WOD

Barbell Skill:

Squat Complex – 1AE3M – 5rds
Squat Clean
Front Squat
Thrusters

Movement Skill:

Goat Practice
10 minutes

March 18 WOD

Metabolic Conditioning:

15 min EMOM
5 DeadLift (225/155)
20 DoubleUnders
Burpees IRT

March 16 WOD

Metabolic Conditioning:

TBA

March 15 WOD

Metabolic Conditioning:

“19.4” Prep
Then..
“19.4”

March 14 WOD

Metabolic Conditioning:

 Partner Workout – Dumbbell (50/35)
600m Run – 60 DB Snatches
400m Run – 40 DB Snatches
200m Run – 20 DB Snatches
Partners Run at same time and split reps

March 13 WOD

Barbell Skill:

1 Complex – 15 min EMOM
Power Clean
Hang Power Clean

Movement Skill:

HSPU – Strict
3 minutes
Max Reps

March 12 WOD

Metabolic Conditioning:

“Air Force” – For Time (95/65)
20 Thrusters
20 Sumo Deadlift Highpulls
20 Push-Jerks
20 Overhead Squats
20 Front Squats
(4 burpees at the top of each min)


March 11 WOD

Barbell Skill:

Deadlift
50 Deadlifts for time (AC)
5 min rest
50 Deadlifts – same weight

Movement Skill:

Pull-Ups – Strict
3 minutes
Max reps

March 9 WOD

Metabolic Conditioning:

TBA

March 8 WOD

Metabolic Conditioning

“19.3” Prep
Then
“19.3”

March 7 WOD

Metabolic Conditioning:

Happy Birthday Burt
8 min amrap – 8 min rest – 2 rounds
Ruy-In: 19 calorie row
2 Wall Walks
10 DB Snatch(50/30)
9 Strict Pull-Ups


March 6 WOD

Barbell Skill:

Squat Clean
3 Reps
1AE2M
10 rounds

Movement Skill:

Goat Practice – 10 minutes

March 5 WOD

Metabolic Conditioning:

Happy Birthday Gay – 15 min amrap
2 Snatch Complexes *(115/75)
24 BFB
2 Bear Crawls – set cones at 40′(10 mats)
down and back = 1
24 OH Plate Lunges(45/25)
*Power-Hang Power-Hang Squat-Squat Snatch


March 4 WOD

Barbell Skill:

Snatch Grip Deadlift
7-7-5-5-3-3
1AE3M

Movement Skill:

Rope Climbs – Skill Practice
10 min


March 2 WOD

Metabolic Conditioning:

TBA

March 1 WOD

Metabolic Conditioning:

“19.2” Prep – 20 min
then…
TBA

February 28 WOD

Barbell Skill:

Hang Power Clean
5-5-3-3
1AE3M

Movement Skill:

Goat Practice
Open Prep once announced

February 27 WOD

Metabolic Conditioning:
Julie Kicks Cancer in the Teeth
3 rounds (27 min)
2 min on – reps must be =
Toes to Bar and Burpees
3 min rest
Pull-Ups and Wall Ball (20/14 to 10′)

February 26 WOD

Metabolic Conditioning:

Happy Birthday Lisa
8 rds – 100m alt. run/row then
Barbell Complex(95/65) (1 or 2 rds)**
2 Squat Cleans, 7 Deadlifts, 7 Power
Cleans, 7 Front Squats
Cash-Out: 48 Box Jumps(24/20)

February 25 WOD

Barbell Skill:

Overhead Complex – 1AE4M – 6 rounds
Rounds 1 & 2: 4 Push-Press 4 Push-Jerks
Rounds 3 & 4: 3 Push-Pres 3 Push-Jerks
Rounds 5 & 6: 2 Push-Press 2 Push-Jerks

Movement Skill:

Roll-Out/Stretching
10 min

February 23 WOD

Metabolic Conditioning:

CrossFit Open “19.1”

February 22 WOD

Metabolic Conditioning:

“19.1” – Prep – 20 min
then…

February 21 WOD

Barbell Skill:

Sumo Deadlift(AC)
100 reps for time

Movement Skill:

Goat Practice or 1 Mile Run

February 20 WOD

Metabolic Conditioning:

21-15-9
Power Snatch(75/55)
BF Burpees

February 19 WOD

Barbell Skill:

Front Squat – Max reps 1AE4M
60% of 1RM
70% of 1RM
80% of 1RM
90% of 1RM

Movement Skill:

3 min task – 3 min rest – 2 rds
Max Handstand Hold into
Max Plank Hold into
Max L-Sit Hold

February 18 WOD

Metabolic Conditioning:

Team of 3 – 2 rounds – Run then each team
member does 1 element only
200m run
20 Wall Ball(20/14 to 10′)
16 SDLHP(95/65)
12 Knees to Elbow

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