Friday, November 21, 2014

Workout of the Day:

3 Deadlifts
Every minute on the minute for 10 minutes.
Men add 10lbs every minute
Women add 5lbs every minute

Wednesday, November 19, 2014

Coach Di gets her Muscle Up

Coach Di gets her muscle up out at CrossFit Hawaii Kai. Being successful after trying so hard for so long, elation is expected

Workout of the Day:

Power Cleans(135/95)

Tuesday, November 18, 2014

"Must Row"

Workout of the Day:

3 minute clock
2 minute rest
4 rounds

400m run/ 1 or the 4 rounds must be a 400m row
In remaining time: choose 1 each round
Ring Dips
Handstand Pushups
Slam Ball(athletes choice)
Kettlebell Swings(77/44)

Monday, November 17, 2014

Spark - Dr. John Ratey

In June of 2013, the CrossFit Journal published an article on high intensity training and its effects on the brain and improving learning. Check out article HERE.

Workout of the Day:

10 Power Snatches(95/65)
10 Toes to Bar
10 to 1

Saturday, November 15, 2014


Athletes were given the choice to create the workout that they wanted. Some chose higher rep barbell and others chose higher rep body weight.

Workout of the Day:


400m run
40 reps
300m run
30 reps
200m run
20 reps
100m run
10 reps
100m run
10 reps
200m run
20 reps
300m run
30 reps
400m run
40 reps

25 minute cap

Choose reps based on 4 movements:

Shoulders to Overhead(95/65)
Front Squats(95/65)

When athletes ladder back up movement order must be switched

Friday, November 14, 2014

Training Intervals

12noon Class

Workout of the Day:

5 rounds
30 seconds work
15 seconds rest

Concept2 Rower(Calories)
Wall Ball(20/14 to 10')
Box Jumps(30"/24")

Thursday, November 13, 2014

"1 Transition"

5:30pm Warmup
The most efficient transition is 1. However, it is hard to know when to switch movements and have enough time remaining to match the reps.

Workout of the Day:

4 minute clock:
400m run
In the remaining time: reps must match or you keep the lower score
Kettlebell Swings(53/35)

1 minute rest
3 rounds(14 minute workout)

Wednesday, November 12, 2014

Today we coached a bar muscle-up progression. Many are anxious to master this move and knowing what to practice always helps.

Workout of the Day:

Strength/Skill Day

Front Squats


Bar Muscle-Ups - max reps in 1 minute

Tuesday, November 11, 2014

"Stars and Stripes"

Thank you to all who have served. We gratefully do this workout to honor your commitment. In this partner workout, a team member completes a 100m overhead plate carry while to other chips through the movements in the room. When the runner returns, the plate is transferred and the runner picks up where his team member left off. The plate is treated like a flag and never touches the ground.

Workout of the Day:
"Stars & Stripes"
Partner Workout
100m Overhead Plate Carry(45/25)

50 Double-Unders
50 Push-Ups
50 Good Mornings(45/35)
50 Strict Presses(45/35)
50 Box Jumps(24/20)
50 Pull-Ups
50 Sit-Ups
50 Air Squats
50 Toes to Pole
50 Wall Ball(20//14 to 10')
50 Overhead Squats(45/35)
50 Lunges
50 Kettlebell Swings(44/26)

Monday, November 10, 2014

The Class Schedule for Tuesday, November 11, 2014 - Veteran's Day:


Workout of the Day:

"Barbell to Strict"
21 Thrusters(135/95)
21 Strict Pullups
15 Cleans(185/125)
15 Strict Ring Dips
9 Deadlifts(275/185)
9 Strict Handstand Pushups

Saturday, November 8, 2014


Hanging out with the 12pm Class

Today's workout gave athletes a lot of choice in regards to their weight and which part of the workout was most important to them. They could push for longer runs or utilize the rest to pull a bigger barbell. Either way it was challenging for all. The 12pm Class had a unique task. After fully warming up, they had 10 minutes to do a 1 rep max in either a deadlift or a jerk. 

Workout of the Day:

3 minute clock:
1 Squat Snatch(Athlete's Choice)
1 SS + 1 Overhead Squat
1SS + 2 OHS
1 SS + 3 OHS
1 SS + 4 OHS ...etc
3 minute clock:
Run - max distance
3 rounds (18 minute wod)

Friday, November 7, 2014

Happy Birthday Tracy!

Tracy has celebrated a few birthday workouts in our room, but really enjoys the team workouts. Happy Birthday Tracy!

Workout of the Day:


1 minute at each station: *Obligation following by burpees in remaining time

100m Kettlebell Farmer's Carry - *
10 Wall Ball(20/14 to 10') - *
29 Double-Unders - *
10 Box Jumps(24/20 - Gamer) - *
29 seconds of rest - *

3 rounds

Thursday, November 6, 2014

Strength/Skill - Press

Workout of the Day:



300m Row
300m Run
Both events back to back for 1 time.

Wednesday, November 5, 2014

 This workout is quite the smasher. There are 9 different elements, each challenging you to push hard. Finishing is not an option for many. It was great to help Coach Sabrina celebrate her birthday!!

Workout of the Day:

"Sabrina's Bar-F-est"
70 Double-Unders
11 Squat Cleans(Body Weight on Barbell)
5 Racked Lunges(Body Weight on Barbell)
14 Box Jumps(24/20)
44 Sit-Ups

70 Double-Unders
11 Squat Cleans
5 Racked Lunges
14 Deadlifts (Body Weight on Barbell)
44 Pistols
70 Double-Unders
11 Squat Cleans
5 Racked Lunges
14 - 100m Runs
44 Burpees

30 minute cap

Tuesday, November 4, 2014

"Team Row"

The Weightlifting Class was working on footwork drills for their jump and land.

Athletes work in teams. Up to 4 athletes per team. The Concept2 Rower is a team score, the other 3 are kept by the individual athlete for their own score.

Workout of the Day:

"Team Row"
30 seconds - max reps
15 seconds - rest

Concept 2 Rower (calories)
Kettlebell Swings(70/44)
Hand-Release Push-Ups

4 rounds

Monday, November 3, 2014

"Mile 64"

Did anyone go unbroken on each movement for all 8 rounds??

Workout of the Day:

200m Run
Overhead Squats(115/75)
Toes to Bar

25 minute Cap

Saturday, November 1, 2014

Athletes Choice!

This workout had a rep scheme of 7-14-21. Athletes could choose which number gets assigned to which movement. They could also change the assignment every round.

Workout of the Day:

100m Run
7 -?- Pull-Ups
14 -?- Wall Ball(20/14 to 10')
21 -?- Kettlebell Swings(53/35)
As many rounds as possible in 14 minutes

Friday, October 31, 2014

Happy Halloween!!

A fun day of wods and seeing those in costumes.

Workout of the Day:

"5 on 5 off"
5 minute clock
Rope Climb - max ascents 15'
5 minute rest

5 minute clock
Run - max distance
5 minute rest

5 minute clock
Row - max distance

Thursday, October 30, 2014

"Back to 1:5"

It always felt good to finish the 15 ring dips and start again.

Workout of the Day:

1 Squat Clean(185/125)
5 Ring Dips
3 Squat Cleans
10 Ring Dips
5 Squat Cleans
15 Ring Dips

As many rounds as possible in 15 minutes

Wednesday, October 29, 2014

Handstand Pushup Skill Day

Athletes sprinting and then going upside down for reps. Awesome!

Workout of the Day:

4 Rounds
3 minute clock:
400m run
Max Handstand Pushups IRT(in remaining time)
2 minute rest

We will not be having the 6:30p class on Halloween. The gym will close after the 5:30p Class. Also, we are still having the Basics class at 5:30p.

Tuesday, October 28, 2014

Todays workout focused on the speed in the drop of the squat snatch. Speed is hard to coach and weight always gets in the way. We encouraged athletes to scale the weight so they could still drop to the bottom fast versus receive the weight in a quarter squat and then finish the squat. We always recommend scaling the load as appropriate. Ryan chose to scale up to 185lbs.

Workout of the Day:

"Bro Session"
15 Burpee Jump Overs  12-9-6-3
5 Squat Snatch(135/95)  4-3-2-1

Monday, October 27, 2014


Descending ladders are the best. Just knowing that the numbers are getting smaller gives some relief. It is the little things we appreciate in the CrossFit life.

Workout of the Day:

600m Run
25 Toes to Bar
400m Run
20 Toes to Bar
300m Run
15 Toes to Bar
200m Run
10 Toes to Bar
100m Run
5 Toes to Bar

Saturday, October 25, 2014

Our anual HAF for Boobs event to raise funds for Breast Cancer Awareness. Are you in all 3 group photos? First photo is 9:30am, then 10:15am and finally 11am. So many PR's today it was amazing. You make us coaches proud of your efforts, progress and success. Thanks for sharing your energy and excitement. We still have shirts available for purchase for $20. 100% of proceeds will be donated.

Workout of the Day:

30 Clean & Jerks(135/95) - Please scale weight as appropriate

Saturday, October 18, 2014

We will be having Open Gym on Sunday from 10a-12p at Kaka'ako unless less are obvious announced updates to Ana's direction.

Wednesday, October 1, 2014

Workout of the Day:

Hang Snatch


Burpee Box Jump Overs(20)
max reps in 3 minutes

Thursday, September 4, 2014

We will be holding an off-site workout at Magic Island(Ala Moana Beach Park). Here are the available classes:

10am - CrossFit
11am - Keiki CrossFit

Wednesday, September 3, 2014

Deads & Doubles

The first minute of this workout is pretty fun, but things quickly change.

Workout of the Day:

1 Deadlift(275/185)
5 Double-Under Jump Rope
2 Deadlifts
10 Double-Under Jump Rope
3 Deadlift
15 Double-Under Jump Rope
Continue this pattern as high up the ladder as possible for 6 minutes

Tuesday, September 2, 2014

Benchmark Workout - "Helen"

Workout of the Day:

400m run
21 Kettlebell Swings(53/35)
12 Pull-Ups
3 rounds

Monday, September 1, 2014

Gym Closed for Labor Day

Gym is Closed for Labor Day

Please come and join us at the Neil Blaisdell Arena for the CrossFit Competition


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