Saturday, January 24, 2015

Teams of 3

Workout of the Day:
Teams of 3
6 rounds
A) 100m Run
B) 5 Press, 5 Push-Press, 5 Push-Jerks(95/65)
C) Hang Power Cleans(95/65)

Score = Team time to complete 6 rounds + total reps

Thursday, January 22, 2015

We will be hosting the CrossFit Level 1 Seminar this weekend and the gym will be closed. Here are 2 options for those who would still like to train:

1) Coach Sabrina & Coach Max will be holding a workout on the Recreations Deck of their condo at Iolani Court Plaza located at 2499 Kapiolani Blvd. 5th floor. Please phone Coach Sabrina(497-4661) to be buzzed into the building. Workout is at 10am with the Keiki Class to follow at 11am.

2) Hawaii Kai will be running 2 morning classes 9am & 10am.

Workout of the Day:

"Kona Special"
100 Wall Ball(20/14 to 10')
100 Kettlebell Swings(53/35)
100 Gamer Box Jumps(24'/20")
100 Situps

Athlete's have 2 choices for partitioning:
a) 20 reps each - 5 rounds
b) 10 reps each - 10 rounds

Wednesday, January 21, 2015

Welcoming 5 visitors to our box. Derek, Rochelle & Bayden from Australia and Mark & Erin, Canadians from Seattle.

Workout of the Day:

9 minutes - As many rounds as possible
1 Snatch Complex - Hang Power Snatch / Hang Squat Snatch / Squat Snatch
7 Toes to Bar
5 + 5 Double-Under Jump Rope

Tuesday, January 20, 2015

7 minute amrap

Workout of the Day:

7 minutes - As many rounds as possible
7 Thrusters(115/75)
5 Strict Pullups
3 Burpees to 6" touch

Monday, January 19, 2015


In Honor of Martin Luther King Jr. Day we will be having our Regular Class Schedule. Please help us celebrate with a workout to Remember.

Workout of the Day:

"Elizabeth"
Cleans(135/95)
Ring Dips
21-15-9

Sunday, January 18, 2015

CrossFit Kids Seminar Complete




Congratulations to Di, Amanda & Michele for completing the CrossFit Kids Seminar this past weekend and thanks to Cara, Kili, Chay, Holden, Max & Kona for helping out with demonstration. It was a great crew filled with fun participants.

Saturday, January 17, 2015

Jai wins daughter tossing WOD.

Friday, January 16, 2015

We will be hosting the CrossFit Kids Seminar this weekend and the gym will be closed. Please join a class at our Hawaii Kai location at 9am. At 10am their will be a WOD at Sabrina's Recreation Deck at Iolani Court Plaza. The address is 2499 Kapiolani Blvd. You can contact her at 497-4661 for access into the building. Recreation deck is on the 5th floor.

Workout of the Day:
10 Kettlebell Squat Cleans(53/35)
10 Kettlebell Power Cleans
10 Kettlebell Snatches
10 Kettlebell Swings
400m Run
2 rounds

Partner Workout

Workout of the Day:

14 minute - AMRAP
Partner Workout - Teams of 2
A) 200m Run
B) Hand release Pushups / Ring Rows - reps for each must be even each round or lower score counts

Thursday, January 15, 2015

"Double Baseline"

Workout of the Day:

"Double Baseline"
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

5 minute rest


500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Wednesday, January 14, 2015

"Running Diane"

Score = the sum of burpees(+) or incomplete reps(-)

Workout of the Day:

"Running Diane"
5 minute clock:
400m run
21 Deadlifts(225/155)
21 Handstand Pushups
In remaining time - max burpees to 6" touch

1 minute rest

4 minute clock:

400m run
15 Deadlifts(225/155)
15 Handstand Pushups
In remaining time - max burpees to 6" touch

1 minute rest

3 minute clock:
400m run
9 Deadlifts(225/155)
9 Handstand Pushups
In remaining time - max burpees to 6" touch

Tuesday, January 13, 2015

"Fight Gone Bad"

Workout of the Day:

"Fight Gone Bad"
1 minute at each station for max reps
Wall Ball(20/14 to 10')
Sumo Deadlift High Pull(75/55)
Box Jumps(20")
Push-Press(75/55)
Rower(calories)
1 minute Rest
3 rounds

Monday, January 12, 2015

"Game Day"

The keiki room hosted the National Playoffs today

Workout of the Day:

5 Snatches(135/95)
15 Toes to Bar
5 Squat Cleans(135/95)
15 Pullups
4 rounds

Saturday, January 10, 2015

"Ballbell Ladder"

Workout of the Day:

"Ballbell Ladder"
1 Wall Ball(20/14 to 10')
1 Kettlebell Swing(53/35)
2/2, 3/3, 4/4...etc
Ladder Up as high as possible for 10 minutes

Friday, January 9, 2015

"Speed Runner"

Yep! Just running, but fast.

Workout of the Day:

200m run
30 second rest
400m run
45 second rest
600m run
1 minute rest
3 rounds

Thursday, January 8, 2015

Time to establish new numbers for your shoulder to overhead lifts.

Workout of the Day:

Press
1-1-1
Push-Press
1-1-1
Jerk
1-1-1

then...

1000m row for time

Wednesday, January 7, 2015

"Scored Like Tabata"

Welcoming 2 visitors into our box today
Workout of the Day:

"Scored Like Tabata"

16 minute EMOM(Every minute on the minute)
Odd minute: Deadlift(155/105) - max reps
Even minute: Front Squats(155/105) - max reps
8 rounds

Tuesday, January 6, 2015

"Tabata Mixer"

Workout of the Day:

"Tabata Mixer"
20 seconds of work
10 seconds of rest
8 rounds at one element
1 minute rest then rotate:

Box Jumps(Gamer)(24/20)
Situps
Double-Under Jump Rope
Strict Pullups

Monday, January 5, 2015

Happy Birthday Coach Eric!


Coaches get to create their own workout on their birthday and the box helps them celebrate. The snatch complex I expected, but a blast from the past, 2011, I did not. Many athletes have progressed a lot from the first year of the CrossFit OPEN. Happy Birthday K-WOD.

Workout of the Day:

"K-WOD"
Snatch Complex - 1 rep max
1 Squat Snatch + 1 Overhead Squat

then...

"11.4"
60 Bar Facing Burpees
30 Overhead Squats
10 Muscle-Ups
As many rounds as possible in 10 minutes

Saturday, January 3, 2015

"4man"

Some athletes created a 3 man team and eliminated the rest station.

Workout of the Day:

"4man"
15 minute clock:
Team of 4
1) 100m Farmer's Carry(53/35)
2) Overhead Plate Lunges(45/25)
3) Hand-Release Push-Ups
4) Rest Station
Score = sum of ALL reps at 2 scoring stations

Friday, January 2, 2015

"Get it Started"

Workout of the Day:

3 minute clcok:

1 Squat Clean(155/105)
2 Gamer Box Jumps(24/20)
Climb up the Ladder:
2/4, 3/6, 4/8...etc
3 minute rest
2 rounds

Thursday, January 1, 2015

Happy New Year 2015

Saturday, December 20, 2014

Class Schedule:

9am & 10am Class only. No 12pm

Keiki Class - 11a

Wednesday, December 10, 2014


Work crews placed this sign early in the morning adding another obstacle to our run.

Workout of the Day:

"Move the Sign Please"
4 minute clock:
400m run
Reps must be even at end of 4 minute clock or lower score counts:
Kettlebell Swings(53/35)
Gamer Box Jumps(24/20)
2 minute rest
3 rounds

Tuesday, December 9, 2014

"Run the Redline"

Workout of the Day:

"Run the Redline"

3 minute clock:
1 Deadlift(225/155)
1 Toes to Bar
Add 1 rep every round

3 minute rest


3 minute clock:
1 Deadlift(225/155)
1 Ring Dip
Add 1 rep every round

3 minute rest

3 minute clock:
1 Deadlift(225/155)
1 Strict Pull-Up
Add 1 rep every round

Monday, December 8, 2014

Happy Birthday Michiko!!

All of her love and hates scrambled into one workout...with 3 parts. Happy Birthday Coach Michiko!

Workout of the Day

"Michiko"
6 minute clock:
600m run
12 Chest to Bar Pullups
8 Clean & Jerks(135/95)
in remaining time do as many reps as possible (IRTAMRAP) of:
Wall Ball(20/14 to 10")

2 minute rest

5 minute clock:
400m run
12 Handstand Pushups
8 Thruster(135/95)

in remaining time do as many reps as possible (IRTAMRAP) of:
Wall Ball(20/14 to 10")

2 minute rest - strip barbell

4 minute clock:
200m run
12 Burpees
8 Squat Snataches(95/65)
in remaining time do as many reps as possible (IRTAMRAP) of:
Wall Ball(20/14 to 10")

Saturday, December 6, 2014

Michiko took 1st Place in the Women's Masters Division and Stevie G. took 5th in the Men's Open. We are very proud of their performance and for representing HAF at this event.

Workout of the Day:

"Volcano Mash"

7 minute clock:
600m Run
In remaining time complete as many rounds as possible of:
10 Toes to Bar
10 Wall Ball(20/14 to 10')

3 minute rest

6 minute clock:
complete as many rounds as possible of:
3 Pull-Ups
3 Overhead Squats(95/65)
Add 3 reps every round

Friday, December 5, 2014

Get to 50

Kyle from CrossFit Mitchelton in Brisbane dropped in for a visit in our box while in Hawaii. We always enjoy having visiting CrossFitters.

Workout of the Day:

10 Clean & Jerks(135/95)
400m Run
10 Clean & Jerks
500m Row
10 Clean & Jerks
100 Double-Unders or 20 Burpees
10 Clean & Jerks
100m Farmer's Carry(70/44) - run to 300m on return pick up Farmer's Carry and return
10 Clean & Jerks

Thursday, December 4, 2014

"Drop 10"

The total rep count for this workout is 150 squats, 100 lunges, 60 situps, 30 pushups, and 10 burpees.

Workout of the Day:

"Drop 10"
50 Squats
40 Lunges
30 Sit-Ups
20 Push-Ups
10 Burpees

5 rounds dropping 10 reps every round until 5th and final round is 10 squats

Wednesday, December 3, 2014

Strength/Skill - Thrusters

Staying well balanced in the bottom of the squat and accelerating only at the top end is the best way to PR on your multiple thrusters.

Workout of the Day:

Strength/Skill
Thrusters
3-3-3-3-3

then...

Max Double-Unders in 3 minutes

 

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