Archive for July, 2013

Wod 7/25/2013 Thursday

Posted: July 24, 2013 in WOD Pics

Warm up- Mobility exercises/shoulder exercises

Skill- Kettlebell Snatches


3 Rounds for Time

20 Kettlebell snatches (10 each arm)

200 Meter Run

100 Double unders or 300 Singles




WOD 07/23/2013

Posted: July 23, 2013 in WOD Pics


Partner Mobility Exercises

Partner 800 Meter Med Ball Run


Turkish Get Up




Med Ball Sit Ups

Air Squats

Hand Release Push Ups

How to do it: Do 20 seconds of burpees, then rest 10 seconds. Do 20 seconds of med ball sit ups, then rest 10 seconds. 20 seconds of air squats, and rest. 20 seconds of hand release push ups, and rest. And then do that whole cycle again – seven more times.

Hawaii CrossFit 5-0

WOD 7/17/2013 Thursday

Posted: July 17, 2013 in WOD Pics

CrossFit is defined as functional movements, that are constantly varied and executed at a high intensity. Another aspect of CrossFit is to move Large Loads, Long Distances, Quickly (LLLDQ) and what better way to express this through “Strongman” exercises.  Today we will introduce movements with the Atlas stones.

Warm- up– Mobility Exercises

Skill– Atlas Stones

Warm-up WOD 2 rounds

Kettlebell mobility movement for 20 feet

Execute 3 Atlas stone lifts from Ground to Shoulder then 5 Stone Squats or 25 Air Squats and 10 burpees

WOD 16 Minute EMOM

Odd minutes- Wall Balls  20/16

Even minutes- Kettlebell Swings 44/25

* max reps

WOD 07/16/2013

Posted: July 16, 2013 in WOD Pics


Mobility Exercises


Power Snatch



5 Rounds for Time

400 meter Run

15 Over Squats (95/65)

CrossFit 5-0, Kalaeloa, Hawaii



Good Luck Alvin!

Posted: July 15, 2013 in WOD Pics

Avlin pic

Best Wishes and Take Care Alvin!!

CrossFit Five O in Hawaii, 96707

“ALVIN” WOD 7/11/2013

Posted: July 10, 2013 in WOD Pics

Today’s WOD is to thank Alvin Dionesio for his hardwork, dedication and commitment to our unit. Alvin has accepted a full time job on the island of Molokai, we will miss you!!


Warm- up

Skills- Inverted Burpee, V-ups, Weighted Lunges

ALVIN Wod 4 Rounds for Time

A= 25 Air Squats

L= 10 Lunges Weighted

V= 10 V– ups

I= 3 Inverted Burpees

N= Ninety Single Jump ropes

IMG-20130704-00186 IMG-20130704-00183 IMG-20130704-00182 IMG-20130704-00180 IMG-20130704-00179 IMG-20130704-00178 IMG-20130704-00176 IMG-20130704-00175 IMG-20130704-00173 IMG-20130704-00172 IMG-20130704-00171

Thank you for coming today to celebrate America’s independence day, WOD. Have a great weekend and be safe!

CrossFit Five-O in Hawaii

Warm-up- Mobility exercises

Skill Work- Deadlift and back Squats


5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

115/65 one weight for all movements


Tuesday 7/2/2013

Posted: July 3, 2013 in WOD Pics

IMG-20130702-00169 IMG-20130702-00167 IMG-20130702-00166 IMG-20130702-00165 IMG-20130702-00164 IMG-20130702-00159 IMG-20130702-00158 IMG-20130702-00152 IMG-20130702-00151

Awesome energy today! Many achieved personal records (PRs) going from Ground To Overhead (GTO) Good job CrossFit Five-O!


CrossFit Five-O in Hawaii, 96707

WOD 7/2/2013

Posted: July 2, 2013 in WOD

Warm Up:

Mobility Exercises

800 Meter Run




20 Min AMRAP

5 Push Jerks (115/75)

10 Push Ups

15 Air Squats

CrossFit 5-O, Kalaeloa, Hawaii