Archive for the ‘WOD Pics’ Category

CrossFit Five-O has added a new line of shirts , professionally done by AmbitionCo at They are out of Oklahoma and have created an all new design for us. Since we are a military affiliation the outside or “shield” of the logo was inspired by military medals and decorations honoring all services of the military. The shirts will feature a 5 color design and a more fitting shirt to show off all your “guns”. Colors will be in black, heather black and heather royal blue. Enclosed is the logo and a sample of what the shirts will look like. Sizes are small, medium, large and extra-large. Quantities are limited so place your orders ASAP! Cost is $20.00 per shirt with a % being donated to the “Wounded Warrior Project”

CF Five-O new logo PROOF_5-0

CrossFit Five-O Logo


*Only the first two left logos on the white and black background are CrossFit Five-O’s logo.

Wod Tuesday 8/13/2013

Posted: August 17, 2013 in WOD Pics

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CrossFit Five-O, Kalaeloa Hawaii, 96707


Mobility Warm up concentrating on all major muscle groups of the body

Skill- Turkish Get up (TGU)

WOD AMRAP  for 20 Minutes

3 Bear Traps

200 Meter Run

Post time to blackboard

CrossFit in Hawaii


The Overhead squat is one of CrossFit’s 9 foundational movements. To truly master the Overhead Squat, you have to keep in mind all the basics of the Air Squat, and they are; keeping the weight on your heels, back locked in maintaining the lumbar curve, chest up, butt travels back and down, knees track parallel to feet, hip crease below parallel of the knees, return to full extension of the hips and knees and head remains neutral. So with all that to keep in mind, how do I add a bar and weight placed over my head and squat at the same time?? Well, let’s break the Overhead Squat down into 2 phases.

Overhead Squat – Phase I (grip and bar placement)

Set up- getting the bar in position

Grip how wide? a good rule of thumb is to stand up straight with your elbows locked and widen your grip until the bar is at the crease of your hips. This is always a good starting point.

If you are unable to snatch the bar overhead, place the bar on your back as if you are going to back squat, widen your grip to the desired width then execute a behind the head push press.

Overhead Squat- Phase II (Execution)

1. Weight on the heels

2. Lumbar curve is maintained

3. Chest up

4. Maintain upward pressure “spread the bar with your arms, active shoulders, or show your armpits forward” These are some great ques to remember to keep you focused on keeping the bar stable throughout the movement.

5. Bar remains in the frontal plane or slightly behind

6. Butt travels back and down

7. Bottom of the squat is below parallel

8. Head remains neutral just below looking straight

9. Return to full extension of the hips and knees before executing anther rep.

Overhead squat

Wod Pics 8/7/2013 Thursday

Posted: August 8, 2013 in WOD Pics

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Everyone is back in the saddle after a one week break. Good job CrossFit Five-O!!


CrossFit in Hawaii

Wod 8/7/2013 Thursday

Posted: August 8, 2013 in WOD Pics

Warm-up Mobility exercises

Skill- exercises of the day

WOD 21-15-9

Bar Facing Burpees

Thrusters 95/65


CrossFit in Hawaii, CrossFit Five-O, Kalaeloa Hawaii

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CrossFit Five-O was honored to provide a intro class to one of the best High School Football Teams in the State….Leilehua Mules Football Team. Great job and best of luck this year!

CrossFit Five-O in Hawaii

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