Archive for May, 2013

WOD 5/23/2013

Posted: May 22, 2013 in WOD Pics


Mobility Exercises


Hollow Rocks- 3 Rounds consisting of ONE minute each round

WOD- for Time

50 KB Swings Rx 44lbs/35lbs (male) 25lbs (female)

Bear Crawl 30 feet, 25 singles, Bear Crawl 30 feet back to starting area

40 KB Swings-30-20-10 (Repeat cycle of Bear Crawls and singles after each round of KB swings)

*scale do 1/2 reps of each set of KB swings, 15 feet Bear Crawl, and 15 singles

CrossFit Five-O, Oahu, Kapolei 96707

WOD 5/21/2013

Posted: May 21, 2013 in WOD

Partner WOD – 4 Rounds for Time

10 Bear Traps (115/75)

Air Squats

200 Meter Run

Partners will share the 10 reps of Bear Traps. While one partner is doing Bear Traps, the other is doing Air Squats. The longer your partner takes on Bear Traps, the more Air Squats you will do. Partners will run the 200 Meters together.

1 Bear Trap consists of:

1 deadlift
1 clean
1 front squat
1 push press/jerk
(back rack)
1 back squat
1 back rack press/jerk

CrossFit Five-O Hawaii


good squat form

Even as toddlers we USE functional movements as they were meant to be! Head is neutral, chest up, back locked in, hips below parallel and below the knees, weight on the heals, toes pointing less then 12 degrees. AWESOME!

CrossFit Five-O, Kapolei, Hawaii  96707

Seafood Sunday- 5/19/2013

Posted: May 19, 2013 in WOD Pics

Lemon Rosemary Broiled Salmon

2 Tablespoons butter, ghee, or coconut oil

1 Lemon

1 Teaspoon Rosemary Salt or any salt spice ( Rosemary Salt can be found at your local health food market)

1 lb. wild Salmon (whole or in portions)

Pre-heat Oven or low broil settings (if you don’t have an oven with broil capabilities pre-heat oven to 350 and cook for 10-15 minutes

Place thinly sliced pats of butter in a baking dish or spread ghee or coconut oil over the bottom of the dish. Place the salmon in the dish and sprinkle with the rosemary salt. Add more thin pats of butter on the top of the salmon, and top with slices of lemon. Broil salmon on low for about 10-12 minutes or until the desired salmon is cooked to your liking.

-courtesy of Everyday Paleo

CrossFit Five-O, Hawaii, Oahau 96707

The “HIKA” Wod

Posted: May 16, 2013 in WOD Pics

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Athletes working hard on the “HIKA’ Wod, great job CrossFit Five-O!

The “Hika” WOD 5/16/2013

Posted: May 16, 2013 in WOD Pics

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Athletes of CrossFit Five-O do WOD 5/16/2013

CrossFit Five-O, Kapolei, Hawaii 96707

WOD 5/16/2013 Thursday

Posted: May 15, 2013 in WOD Pics

The “HIKA” Wod

3 Rounds for Time



20 Kettlebell Sit-ups

10 LAteral Med Ball Burpees

1 Lap between each round (Fence and Back)

All PAU! =)

Posted: May 15, 2013 in WOD Pics


Always have enough to smile about, especially when the WOD is over……………….wait till tomorrow…………..sore!!


CrossFit Five-O, Oahu, Hawaii, Kapolei  96707

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Members knocking it out on the WOD of Push ups, Wall balls and SDHP with Kettlebells…………..good job TEAM!

WOD 5/14/2013 Skill practice

Posted: May 15, 2013 in WOD Pics

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Skill practice- The Sumo Deadlift High Pull (SDHP) Casey working with Sivaivai ensuring there technique is correct

Coach Troy teaching the SDHP with Kettlebell

Members of CrossFit Five-O, practice their technique with their newley learned skill of the SDHP