Archive for the ‘WOD’ Category

WOD 06/18/2013

Posted: June 18, 2013 in WOD

Warm Ups

Mobility Exercises

2 Minute Squat

800 Meter Run

Skill

Double Unders

WOD

* Tabata

Hand Release Push Ups

Kettle Bell Swings (44/35)

Wall Balls (20/16)

Burpees

 

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 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 5/28/2013

Posted: May 28, 2013 in WOD

Warm Up:

3 rounds of Cindy

800 Meter Run

Skill:

Double Unders

WOD:

1 Min Back Squats (95/65)

1 Min Burpees

1 Min Box Step Ups

1 Min Rest

45 Sec Back Squats (95/65)

45 Sec Burpees

45 Sec Box Step Ups

45 Sec Rest

30 Sec Back Squats

30 Sec Burpees

30 Sec Box Steps

30 Sec Rest

800 Meter Run

CrossFit 5-0 Hawaii

WOD 5/21/2013

Posted: May 21, 2013 in WOD

Partner WOD – 4 Rounds for Time

10 Bear Traps (115/75)

Air Squats

200 Meter Run

Partners will share the 10 reps of Bear Traps. While one partner is doing Bear Traps, the other is doing Air Squats. The longer your partner takes on Bear Traps, the more Air Squats you will do. Partners will run the 200 Meters together.

1 Bear Trap consists of:

1 deadlift
1 clean
1 front squat
1 push press/jerk
(back rack)
1 back squat
1 back rack press/jerk

CrossFit Five-O Hawaii

 

WOD 5/14/2013

Posted: May 14, 2013 in WOD

3 ROUNDS FOR TIME

30 PUSH-UPS

30 KB HIGH PULLS (44/35)

30 WALL BALLS (20/16)

CrossFit 5-O, Oahu, Hawaii

WOD 5/7/2013

Posted: May 7, 2013 in WOD

20 Min AMRAP

10 Overhead Squats (95/65)

400 Meter Medicine Ball Run (20/16)

CrossFit Five-O, Kalaeloa, Oahu, Hawaii

WOD 5/2/2013 Thursday

Posted: May 2, 2013 in WOD

5 Rounds for Time:

5  L-Pull-Ups

10  Shoulder Press (95/65)

15  Hand Release Push-Ups

20  Double Unders

Crossfit five-o, Hawaii, Kapolei, Kalaeloa

WOD 4/30/2013 Tuesday

Posted: April 29, 2013 in WOD

12 minute AMRAP

7 Sumo Deadlift High Pulls (95/65)

14 Burpees (over bar)

21 KB Swings (55/35)

Crossfit five-o, kalaeloa, kapolei, Hawaii

WOD 4/24/2013 Thursday

Posted: April 24, 2013 in WOD

AMRAP 14 minutes

600 Meter Run

*8 Racked Front Lunges     95/65

*8 Elevated Pike Push-ups

* add TWO reps for each round

Example: 8-10-12-14-16-……….