Archive for June, 2013

Wod 6/25/2013 Tuesday

Posted: June 27, 2013 in WOD Pics

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CrossFit Five-O in Hawaii 96707

Wod 6/27/2013 Thursday

Posted: June 26, 2013 in WOD Pics

Warm-up- Mobility Exercises

Sit-up complex

Skill- Muscle Snatch

WOD 15* – 12* – 9* – 6* – 3* For Time

Muscle Snatch 95/65
*100 singles

WOD 6/25/2013

Posted: June 25, 2013 in WOD


18 Min AMRAP

10 Thrusters (115/75)

15 Hand Release Push Ups

200 Meter Run


Wod 6/20/2013 Huge Class!

Posted: June 20, 2013 in WOD Pics

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One of the largest classes yet over 35! Keep encouraging your friends and family to join us here at CrossFit Five-O.

CrossFit in Hawaii, Oahu, Kapolei, 96707

Wod 6/20/2013 Thursday

Posted: June 19, 2013 in WOD Pics

Warm-up– mobility exercises

Skill– Hang Power Clean

WOD for Time


Hang Power Clean 95/65 or choose weight

Box Jumps 20″/16″, substitute box jump for walk-ups


Bear Crawl between each round

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Awesome huge class today! Thank you for coming today Med Detachment of the Hawaii Army National Guard!

CrossFit in Hawaii, CrossFit Five-O, 96707

WOD 06/18/2013

Posted: June 18, 2013 in WOD

Warm Ups

Mobility Exercises

2 Minute Squat

800 Meter Run


Double Unders


* Tabata

Hand Release Push Ups

Kettle Bell Swings (44/35)

Wall Balls (20/16)



Awesome Wod 6/13/2013

Posted: June 13, 2013 in WOD Pics

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Barry, BJ, Earl, Rose, BJ and David, Dionesio, Joy, Mark, Tanya and the rest of the gang at CrossFit Five-O doing what they do best hard work, motivation and team work to accomplish the mission!

CrossFit Five-O in Hawaii, Oahu 96707

WOD 6/13/2013 Thursday

Posted: June 12, 2013 in WOD Pics

Warm-ups- Mobility Exercises
Skill-Power Snatch

400 Meter Run


WOD EMOM 14 minutes
3 Box Jumps 20″/16″
4 Muscle Snatches G-2-O 95/65
3 Step ups (choose height)
4 Muscle Snatches G-2-O (choose weight)

Crossfit five-O in Hawaii, 96707

End of the Wod “pic”

Posted: June 11, 2013 in WOD Pics


Thank you everyone for the hard work and effort today……….Now go out and make it a great day!

CrossFit Five-O in Hawaii, Oahu, 96707