Wednesday, July 23, 2014

Some of our athletes have been practicing a new wall ball. 10 lbs to 18 feet.

Workout of the Day:

3 rounds
1 minute AMRAP(as many reps as possible)

Bench Press(body weight/ 3/4 body weight)
Strict Pull-Ups
2 minute rest

Tuesday, July 22, 2014

"Hand-Release Deadlifts"

The hand-realease deadlift is a training movement in which the lifter deadlifts the bar and then lowers it under control back to the ground. The lifter then stands tall without the bar and then returns back down to set up for another deadlift pull. There are no "drops from the top" in this movement, so it forces the lifter to train the eccentric phase of this lift. Also, in any set of deadlift reps, the first rep is always the hardest since there is no stretch reflex. In todays workout there are 7 first pulls each round.

Workout of the Day:

7 Hand-Release Deadlifts(275/185)
20 Wall Ball(20/14 to 10')
300m Run

7 Hand-Release Deadlifts
20 Wall Ball
200m Run
7 Hand-Release Deadlifts
20 Wall Ball
100m Run

Monday, July 21, 2014

"Rope Rush"

We suggested that members use 70% - 80% of their Clean & Jerk 1Rep Max to scale this workout. The barbell becomes the big unknown factor in the 2nd and 3rd round.

Workout of the Day:

3 minute clock:
3 Cleans(185/125)
5 Front Squats(185/125)
3 Push-Jerks(185/125)
20 Box Jumps(24/20)
Max Double-Under Jump Rope in remaining time

1 minute rest

3 minute clock:
3 Cleans
5 Front Squats
3 Push-Jerks
Toes to Bar
Max Double-Under Jump Rope in remaining time

1 minute rest

3 minute clock:
3 Cleans
5 Front Squats
3 Push-Jerks
10 Box Jumps(24/20) 
10 Toes to Bar
Max Double-Under Jump Rope in remaining time

Saturday, July 19, 2014

Happy Birthday Coach Pat!!

We are topping off this week of birthday workouts with a biggie. We have been doing this workout annually for quite some time. Even Coach Pat said that we might have to retire this ultra wod. 9am & 10am had a choice of half or quarter Von.

Workout of the Day:

"Pat Von"
1 Mile Run
100 Deadlifts(135/95)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
100 Burpees
1 Mile Run
60 min Cap

Friday, July 18, 2014

Happy Birthday Kelley!

Kelley did her birthday workout out at our Hawaii Kai location, but we were happy to help her celebrate it here at Kaka'ako.

Workout of the Day:

Deck of Cards
Ace = 1 rep
Face Cards = 10 reps
Jokers = 200m Run
Spade = Good Mornings(45/35)
Clubs = Front Racked Lunges(45/35)
Hearts = Kettlebell Sumo Deadlift High Pulls(53/35)
Diamonds = Kettlebell Swings(53/35)

Thursday, July 17, 2014

Benchmark Wod: "Grace"

Workout of the Day:

30 Clean & Jerks(135/95)

Wednesday, July 16, 2014

We will be hosting the CrossFit Level 2 Seminar at our gym. Click the sidebar link if you are interested in attending. Space is limited. Level 1 Certificate required.

Time to PR on all 3!!

Workout of the Day:


Front Squat


Pull-Ups - max reps(1 attempt)

Tuesday, July 15, 2014

Happy Birthday Ken!

This is a very deceiving workout. Looks like it could be done in under 20 minutes. Nope! Happy Birthday Ken!

Workout of the Day:

1 Muscle-Up (add 1 every round)
7 Squat Snatches(95/65)
13 Burpee Box Jumps(24/20)
13 Toes to Bar
100m Run (add 100m every round)
4 rounds

Monday, July 14, 2014

Team Relay

Workout of the Day:

Teams of 2, 3 or 4

Alternate elements
Box Jumps(24/20)
Kettlebell Swings(53/35)

Alternate elements
100m Overhead Plate Carry(45/25)
200m Run
4 rounds

Saturday, July 12, 2014

"Pound 4 Pound"

Workout of the Day:

"Pound 4 Pound"
Every minute on the minute. Start with 1 rep then add 1 rep each minute. Continue as long as possible. Rest 5 minutes between each element

Back Squat(bodyweight)

Push-Press(.75 bodyweight)

Deadlift(1.5 bodyweight)

Friday, July 11, 2014

"Slam the Gas"

 Workout of the Day:

"Slam the Gas"
45 seconds work
15 seconds rest
4 rounds of:
Concept 2 Rower(calories)
Wall Ball(20/14 to 10')
Slam Ball(50/30)
Pullups/Toes to Bar Combo(alternate)

Thursday, July 10, 2014

Benchmark Workout - "Nancy"

No problem...there is always the rower
Nancy requires focus and intent under stress. When choosing the barbell weight, make sure the load is CHALLENGING for a set of 15 unbroken reps. In other words, it shouldn't be an easy guarantee to get all reps set, but it also shouldn't be 3 sets of 5 reps every round. Scale up or down as necessary.

Workout of the Day:
400m Run
15 Overhead Squats(95/65)
5 rounds

Wednesday, July 9, 2014


Athletes get to choose their finishing MetCon in today's Tabata workout.

Workout of the Day:

20 seconds of work
10 seconds of rest
8 rounds
1 minute rest between each element
Choose 1 of the 3 for final element
Gamer Box Jumps(24/20)

Tuesday, July 8, 2014

Workout of the Day:




250m Row
15 Gamer Box Jumps(24/20)
10 Burpees

Monday, July 7, 2014

"Bar Math"

Workout of the Day:
1 Snatch(135/95)
2 Strict Pull-Ups
3 Cleans(135/95)
4 Toes to Bar
5 Deadlifts(135/95)
100m Run

2 Snatch
4 Strict Pull-Ups
6 Cleans
8 Toes to Bar
10 Deadlifts
200m Run

3 Snatch
6 Strict Pull-Ups
9 Cleans
12 Toes to Bar
15 Deadlifts
300m Run

4 Snatch
8 Strict Pull-Ups
12 Cleans
16 Toes to Bar
20 Deadlifts
400m Run

Thursday, July 3, 2014

Class Schedule for July 4th, 2014

Basics: 8:30a
CrossFit: 9a

Friday, June 13, 2014

"Stay Above Water"

Henry just returned from Afghanistan where he has been deployed for six month. What are the odds that this would happen?(being the only guy in a class of

"Stay Above Water"

6 minute clock:
600m Run
30 Sit-Ups
60 Double-Unders
Max Sit-Ups for score in remaining time

4 minute clock:
400m Run
20 Sit-Ups
40 Double-Unders
Max Sit-Ups for score in remaining time

3 minute clock:
300m Run
15 Sit-Ups
30 Double-Unders
Max Sit-Ups for score in remaining time

2 minute clock:
200m Run
10 Sit-Ups
20 Double-Unders
Max Sit-Ups for score in remaining time

1 minute clock:
100m Run
5 Sit-Ups
10 Double-Unders
Max Sit-Ups for score in remaining time

Thursday, June 12, 2014

Happy Birthday Jai!

This has become an annual benchmark workout that proves very challenging to complete. You can record 2 scores. First score is the amount of consecutive rounds complete from the start without resting a round. The second is the total number of rounds completed. This is Jai's 4th birthday workout in our room. Happy Birthday Jai!!

Workout of the Day:

"Jai 4"
6 Pull-Ups
12 Wall Ball(20/14 to 10')
Every minute on the minute for 20 minutes

Wednesday, June 11, 2014

In honor of King Kamehameha Day, we will be having ALL of our regularly scheduled classes.

Workout of the Day:

Partner Workout
Partner a) 200m Run
Partner b) completes as many reps as possible while partner a) is on 200m run of:
Kettlebell Swings(53/35)
Hand-Release Push-Ups
Lower score of the 2 elements per round counts as score
When Partner a) returns athletes switch
8 rounds

Tuesday, June 10, 2014

Overhead Squats

This is a photo of Olympic Lifter and CrossFitter Chad Vaughn. If any one of our members is able to replicate this photo, close grip a2a overhead squat(135/95), please see coach Kimo and it will be posted on the blog.

Workout of the Day:

100 Overhead Squats(Athlete's Choice)
Hang Squat Snatch - starts every new set of Overhead Squats
Every 3rd drop athlete must run: 100m - once athlete returns every 3rd drop run increases by 100m.
20 minute cap
Score = Barbell weight and Time completed or reps completed in 20 minute time cap

Monday, June 9, 2014

Time to get some high volume deadlift in.

Workout of the Day:

30 seconds - max reps of:
Deadlift(185/125) = 2 pts per rep
Sit-Ups = 1 pt per rep
Gamer Box Jumps(24/20) = 1 pt per rep
1 minute rest
6 rounds

Friday, May 30, 2014

We are taking the workout to the beach. There will be no classes at the Kaka'ako gym this Saturday. We will be meeting at Magic Island in Ala Moana Beach Park. Adult CrossFit Class at 9am. Keiki class at 10am. Potluck and volleyball to begin after Keiki class(approx. 11am)

Monday, May 26, 2014

Class Schedule In honor of Memorial Day: We will be doing "Murph", so if you have a 20lb vest please bring it.

Basics: 7a & 11a
CrossFit: 8:15 & 12noon

Friday, May 16, 2014

Please Park in HAF Stalls Only

The construction crews will be using the KS stalls tomorrow(Saturday) so please park in HAF stalls only.

Workout of the Day:

Every minute on the minute for 10 minutes
Max Medicine Ball Cleans(20/14)
Must be matched by Double the rep count in Double-Under Jump Rope
Ex: (10 Medicine Ball Cleans, 20 Double-Unders must be completed within minute for score to count)
Tabata Scoring applies

400m run for time immediately following the 10th round

Tuesday, May 13, 2014

"Pushing Karen"

This workout is designed to test your max wall ball capacity. Athletes can do less than the allowed reps per round but not more. Score equals total wall ball reps.

Workout of the Day:

"Pushing Karen"
13 minute clock
5 Wall Ball(20/14 to 10')
100m Run
10 Wall Ball
100m Run
15 Wall Ball
Continue this pattern until 13 minute clock ends

Monday, May 12, 2014


Strict Pull-Ups are awesome too!

Workout of the Day:

9 Power Snatches(95/65)
7 Strict Pull-Ups
5 Presses(95/65)
21 Sit-Ups
5 rounds

Tuesday, May 6, 2014


Workout of the Day:

5 Overhead Squats(115/75)
7 Thrusters(115/75)
13 Wall Ball(20/14 to 10')
15 Sit-Ups
200m Run
5 rounds

Monday, May 5, 2014


We have the Crossover Symmetry System hooked up to the rig. We would like ALL athletes to use it prior to their workout. It takes roughly 5 minutes to complete the "Activation" routine. Complete the routine in sequence as listed on the board. For more information you can check out the Crossover Symmetry website or ask a coach for help. There is a post workout routine also. Since this equipment is shared by everyone, when doing the post workout routine, a clean dry shirt is required.

Workout of the Day:

5 rounds of:
6 Clean & Jerks(135/95)
2 rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Squats

Tuesday, April 15, 2014

"Deads to Doubles"

Sometimes a deadlift can kill a double-under. 4 opportunities to practice going unbroken deadlifts into unbroken double-unders. Scale as necessary.

Workout of the Day:

400m Run
15 Deadlifts(225/155)
30 Double-Unders
4 rounds

Monday, April 14, 2014

Squat Snatch Practice

Practicing the Squat Snatch followed by 4 Overhead Squat reps

Workout of the Day:

15 Overhead Squats(95/65) - 3 sets of 5 reps
21 Toes to Bar
27 Box Jumps(24/20)
10 Overhead Squats(115/75) - 2 sets of 5 reps
14 Toes to Bar
18 Box Jumps
5 Overhead Squats(135/95)
7 Toes to Bar
9 Box Jumps


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