Archive for the ‘WOD’ Category

WOD 10/8/2013

Posted: October 8, 2013 in WOD

Warm Up:

Mobility Exercises

800 Meter Run

Partner Abdominal Exercises

WOD: 5 Rounds for Time

7 Clean & Jerks (115/85)

10 Wall Balls (20/16)

CrossFit Five-O in Kapolei, Hawaii

WOD 10/3/2013

Posted: October 8, 2013 in WOD

Warm Up:

Mobility Exercises

Skill:

Double Unders

WOD: 21-15-9

Thrusters (95/65)

Dips

Box Jumps

CrossFit Five-O Hawaii

WOD 10/1/2013

Posted: October 1, 2013 in WOD

WARM UP:

Partner Mobility Exercises

400 Meter Run

WOD: TABATA

Hand Release Push Ups

Air Squats

Sit Ups

Burpees

CrossFit Five-O in Hawaii, Kalaeloa, 96707

 

WOD 9/26/2013

Posted: September 26, 2013 in WOD

WARM UP:

Mobility Exercises

SKILL:

Double Unders

WOD: 18 MINUTE AMRAP

5 Elevated Push Ups (feet on med ball)

10 Med Ball Sit Ups (20/16)

15 Med Ball Front Squats (20/16)

200 Meter Run w/ Med Ball (20/16)

CrossFit Five-O in Hawaii

 

WOD 9/24/2003

Posted: September 24, 2013 in WOD

WARM UP:

Mobility Exercises

Bumper Exercises

SKILL:

Overhead Snatch

WOD: 20 Min AMRAP

7 Overhead Squats (95/65)

15 KB Swings (44/35)

400 Meter Run

CrossFit Five-O, Kapolei, Oahu

WOD 9/19/2003

Posted: September 24, 2013 in WOD

WARM UP:

Mobility Exercises

800 Meter Run

WOD:  4 ROUNDS FOR TIME

50 Single Unders

25 Wall Balls (20/16)

20 Med Ball Sit Ups (20/16)

15 Burpees Over Med Ball

CrossFit Five-O 96707

 

WOD 9/17/2013

Posted: September 17, 2013 in WOD

WOD: 5 ROUNDS FOR TIME

20 KB SWINGS (44/35)

15 WALL BALLS (20/16)

10 MED BALL SIT UPS (20/16)

CROSSFIT FIVE-O, KALAELOA, HI 96707

WOD 9/12/2013 CrossFit Five-O

Posted: September 12, 2013 in WOD

Warm Up: Mobility Exercises

Skill: Double Unders

WOD: 3 Rounds for Time

3 Bear Traps

800 Meter Run

CrossFit in Hawaii

WOD 7/2/2013

Posted: July 2, 2013 in WOD

Warm Up:

Mobility Exercises

800 Meter Run

Skill:

Pistols

WOD:

20 Min AMRAP

5 Push Jerks (115/75)

10 Push Ups

15 Air Squats

CrossFit 5-O, Kalaeloa, Hawaii

 

WOD 6/25/2013

Posted: June 25, 2013 in WOD

WOD

18 Min AMRAP

10 Thrusters (115/75)

15 Hand Release Push Ups

200 Meter Run

CROSSFIT FIVE-O, KALAELOA, HAWAII