Archive for June, 2013

Wod Pics 6/11/2013

Posted: June 11, 2013 in WOD Pics

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Way to finish Rose, David, and newcomer (David) and Courtney knocking out those V-ups. Arwin showing excellent form on the Front Squats, Dionesio showing he has the Rx weight down! Good job all.

 

CrossFit Five-O in Hawaii, Oahu, 96707

WOD 6/11/2013

Posted: June 11, 2013 in WOD

Warm Up

Mobility

25 Air Squats

25 Sit Ups

25 Burpees

Skill

Turkish Get Up

WOD

21-15-9

Front Squats (115/85)

V-Ups

200 Meter Run (between each round & after last round)

CrossFit 5-0, Kalaeloa, Hawaii

Wod 6/6/2013

Posted: June 6, 2013 in WOD Pics

Warm-up- Mobility Exercises

Skill- Muscle Snatch

Wod

30 KB Swings 44/35

10 Wall Balls 20/16

3 Wall Walks

20 KB Swings

20 Wall Balls

3 Wall Walks

10 KB Swings

30 Wall Balls

3 Wall Walks

Scale- cut number of reps to 1/2, and for wall walks substitute for 6 Pike Push ups or 6 Regular Push-ups

CrossFit Five-O in Hawaii, Kapolei, Oahu 96707

Wod 6/4/2013 Pics

Posted: June 4, 2013 in WOD Pics

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Ronald, Greg and Sivaivai taking a rest from their 12th set of Bar over Burpees…..or was it their 1st?? Everyone with enough energy at the end to tak a photo….Great Job CrossFit Five-O!

Wod 6/4/2013 Pics

Posted: June 4, 2013 in WOD Pics

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Left to Right-  Gary knocking out those Burpees, Katherine, Joy and Sherly joining us and making it look simple…thanks for coming=), Janelle on her 8th set way to go!, Gary and Arwin making Bar facing Burpees look like regular burpees. Karl resting befor the next set.

CrossFit Five-O in Hawaii, Oahu  96707

WOD 06/04/2013

Posted: June 4, 2013 in WOD

WARM UP

800 Meter Run

3 Rounds of Cindy

40 Double Unders or 160 Singles

SKILL

Overhead Squat

WOD

Death By Bar Facing Burpees

On the minute every minute perform:

1 bar facing burpee first minute, then rest

2 bar facing burpees second minute, then rest

3 bar facing burpees third minute, then rest

Continue until you cannot perform the requisite number of bar facing burpees within the minute.

Wod 5/31/2013 Friday- Grace

Posted: June 2, 2013 in WOD Pics

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Member of CrossFit Five-O knocking out Grace!

CrossFit on Oahu, Hawaii 96707

Seafood Sunday 6/2/2013

Posted: June 2, 2013 in WOD Pics

Mochi Chrunch Shrimp

2lbs peeled deviated 31 to 40 count size shrimp
Arare mixed (personal choice of brand)
Panko bread crumbs
Furukake
1 1/2 cups of flour
2 eggs
Chili pepper water
2 tablespoon minced garlic
Coconut oil

Mix flour, eggs, minced garlic and water together to create batter. Water as needed to create thick coating around shrimp. Place Mochi crunch in blender and grind up to semi powder condition. Add panko crumbs in equal amount to Mochica crunch, then add furukake to the mixture. Stir and shake together to create one mixture. Coat shrimp with flour batter first then with Mochica crunch mixture then deep fry in coconut oil and enjoy! (sorry this recipe not so paleo this week, but I can guarantee taste GREAT!)