Wednesday, October 18, 2017

Today's Workout:
Scheduling Reminder: We will be hosting our 2nd Annual Blood Drive this Saturday, October 21, 2017 and will not have classes. There are still open appointments, please email Coach Elyse at elyse@808crossfit.com.
A. Take 15-minutes to build to a heavy-ish 3 rep Overhead Squat.

Let feel dictate load.

B. AMRAP 3:00:
21 Overhead Squats (95/65 lbs)
21 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3:00:
18 Overhead Squats (115/75 lbs)
18 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3:00:
15 Overhead Squats (135/95 lbs)
15 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3:00:
12 Overhead Squats (155/105 lbs)
12 Burpee Over the Erg
Max Calorie Row

Tuesday, October 17, 2017

Today's Workout:
Scheduling Reminder: We will be hosting our 2nd Annual Blood Drive this Saturday, October 21, 2017 and will not have classes. There are still open appointments, please email Coach Elyse at elyse@808crossfit.com.
A. 3 sets, not for time of:
Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

Don't have Strict, sub L-seated DB Presses or Handstand Push-ups off a box.

B. Take 15-minutes to build to a Heavy Set of 5 Deadlifts.

C. Every minute on the minute for 12-minutes (4 sets):
Minute 1: 15 Deadlifts (225/155 lbs)
Minute 2: 20 Ab-mat Sit-ups or 15 GHD Sit-ups*
Minute 3: Max Calories on Assault Bike

Monday, October 16, 2017

Today's Workout:
A. Every minute on the minute for 12-minutes (3 rounds):
Snatch
Minute 1 – 2 Reps @ 70% of 1-RM
Minute 2 – 2 Reps @ 73% of 1-RM
Minute 3 – 2 Reps @ 76% of 1-RM
Minute 4 – Rest

B. "Fight Gone Bad!"
3 rounds for max reps of:
1-minute of Wall-ball Shots (20/14 lbs to 10')
1-minute of Sumo Deadlift High Pulls (75/55 lbs - NO DROPPING BARS)
1-minute of Box Jumps (20")
1-minute of Push Presses (75/55 lbs - NO DROPPING BARS)
1-minute of Rowing (Calories)
Rest 1-minute between rounds.

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Friday, October 13, 2017

Today's Workout:
A. Rear Delt Warm-up
Three sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

B. For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

Thursday, October 12, 2017

Today's Workout:
A. Four sets of:
Front-Racked Reverse Lunges x 12-14 reps
Rest 45 seconds after each leg
Rest 90 seconds

B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35 lbs)
9 Dumbbell Clean and Jerks (50/35 lbs)

C. "Optional Accessories"
3 sets of:
V-ups x 20 reps
Supermans x 20 reps
Rest as needed

Wednesday, October 11, 2017

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean + 3 Front Squats + Jerk

Build over the course of the 10 sets to today’s heavy complex.

B. 2 Rounds:
400 Meter Run
30 Thrusters (65/45 lbs)

The goal is to complete each set with one break maximum.

Tuesday, October 10, 2017

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up)

B. 3 Rounds:
30 Hang Power Cleans (115/75 lbs)
30 Wall Balls (20/14 lbs to 10' - CATCH YOUR BALL)
30 Double-Unders

Time Cap: 20-minutes