Tuesday August 19th

Warm Up 2X

 100 m Run

50 m Butt kicks

50 m high knees

50 m Carioca L/R

50 M Lunge

50 m Frankenstein 

then 2X

15 Push up plus


10 Ring Rows





50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.





Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.


U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Posted by lauren at September 5, 2010 5:00 PM


CrossFit HI (Kauai) – February 22, 2012

Today is your chance to conquer CINDY!  Cindy is one of the girl workouts that is standard in CrossFit so get in and get your score recorded.


20 min AMRAP

– 5 Pullup (if pullup bar taken = 5 burpees instead)

– 10 Pushup

– 15 Air Squats

CrossFit HI (Kauai) – February 21, 2012


20 min to establish your 1 rep Max Deadlift

Can you deadlift 3X your bodyweight?  Our friend Ting from DogTown CrossFit can! Yup, thats 300lbs!

Met Con

3 rounds of:
– 15 x RIGHT ARM DB Snatch (40lb/20lb)
– 50m RIGHT ARM DB OVERHEAD Walk (40lb/20lb)
– 15 x RIGHT ARM DB PLANK ROW (40lb/20lb)
– 15 x LEFT ARM DB Snatch (40lb/20lb)
– 50m LEFT ARM DB OVERHEAD Walk (40lb/20lb)
– 15 x LEFT ARM DB PLANK ROW (40lb/20lb)


Brandon Jacinto and the Acorda men will be filming our own CrossFit HI Harlem Shake tomorrow after the 5:30pm class!  Come by and be a part of the craze 🙂

CrossFit HI (Kauai) – February 20, 2013

Its time to register for the CrossFit Open!!!  Over the past month and a half, we have all been doing some CrossFit Open workouts and now it is time to put yourself to the test!  Register for the CrossFit Open before March 6 and lets represent our gym!  It is $20 to register and you can see how we measure up against all other gyms IN THE WORLD!  Sign up and you will be eligible to win some CrossFit High Impact prizes!


Games WOD 11.5

20 Min AMRAP

– 5 Power Cleans (145lb/100lb)
– 10 T2B
– 15 Wall Ball (20lb to 10ft/14lb to 9ft)

CrossFit HI (Kauai) – February 19, 2013



– Work your handstand and handstand walks!  Handstand against the wall, handstand shoulder taps, handstand walk down the wall, free handstand walk — find out where you are and master it!

Lori is working on her handstand!!!

Lori is working on her handstand!!!


Shoulder Press 5 x 10

Met Con

– 800 M Run
– 25 M Handstand Walk (if Can’t HSW = 30 Sec Handstand Hold on Wall)
– 400 M Run
– 25 M Bear Crawl
– 200 M Run
– 25 M Handstand Walk

CrossFit HI (Kauai) – February 18, 2013


5 sets of max effort STRICT pullups

Met Con:

10 min AMRAP
– 5 Box Jumps (34inch/24inch)
– 10 OHS (95lb/65lb) *Note: No racks allowed…must take it from the floor
– 15 Situps


Get CrossFit HI in Kauai – Friday 2-8-13


MAINSITE WOD FROM JAN 26, 2013 (*video from CF Dixie in Kai’s hometown of St George UTAH)

For time:
  • 135 pound Thruster, 15 reps (girls 95lb)
  • Run 200 meters
  • 95 pound Thruster, 20 reps (girls 65lb)
  • Run 400 meters
  • 65 pound Thruster, 30 reps (girls 45lb)
  • Run 800 meters