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 Tuesday 9/24/2013

Posted: September 24, 2013 in WOD Pics

IMG-20130924-00277 IMG-20130924-00275 IMG-20130924-00274 IMG-20130924-00273 IMG-20130924-00269 IMG-20130924-00271 IMG-20130924-00272

 

Great Job everyone!! It’s a great time to get fit, please encourage your friends to come out and share the gift of fitness at CrossFit Five-O.

CrossFit 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

shirt two shirt one female pic two sfemale pic three CrossFit Five-O shirts are in! We have them in black, grey and blue. Pick one up today please see Earl or Troy. Your purchase of $20.00 will help benefit the Wounded Warrior Project to help our American Veterans.

CrossFit in Hawaii

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

CrossFit Five-O has added a new line of shirts , professionally done by AmbitionCo at www.weareambition.com. 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