Monday, December 18, 2017

Today's Workout:
A. Two sets of:
30 Second Side Elbow Plank (left)
30 Second Scapular Shrug/Circles from Push-Up Position
30 Second Side Elbow Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

B. Every 2-minutes for 12-minutes (6 sets):
Pausing Snatch X 2 reps
(Pause for 2 seconds at the knee.)
Sets 1-2: 74% of 1-RM Snatch
Sets 3-4: 78%
Sets 5-6: 82%

Immediately follwed by...

Every minute on the minute for 6-minutes (6 sets):
Snatch x 1 rep

Do not to exceed 95%.

C. For Time:
20 Power Snatches (135/95 lbs)
20 Burpees over the Bar
20 Overhead Squats (135/95 lbs)
20 Burpees over the Bar
20 Squat Snatches (135/95 lbs)

Time cap: 16-minutes

Box Brief:
  • Please do not forget to sign-in to classes on MINDBODY. This past week only the 6am class has been consistently signing in. If you are having problems with your MINDBODY account, please email Coach Elyse ASAP. Thanks!
  • Don't forget every Friday is SPIRIT DAY! Rock your favorite CrossFit 808 tee!
  • Our annually "12 Days of Christmas" workout will be on Friday, December 22nd.
  • We will be CLOSED on Christmas Day, Monday, December 25th.

Saturday, December 16, 2017

Today's Workout:
A. In teams of 3, partitioning reps however you like, complete as many rounds and reps as possible in 25-minutes, of:
50 Calorie Row, 50 Burpees over the Bar, 50 Power Snatches (95/65 lbs)
40 Calorie Row, 40 Burpees over the Bar, 40 Power Snatches (115/75 lbs)
30 Calorie Row, 30 Burpees over the Bar, 30 Power Snatches (135/95 lbs)
20 Calorie Row, 20 Burpees over the Bar, 20 Power Snatches (155/105 lbs)
10 Calorie Row, 10 Burpees over the Bar, Max Power Snatches (165/110 lbs)

B. 4 sets for time:
15 Unbroken Touch-N-Go Deadlifts (225/155)
Rest as little as needed between rounds.

Compare to last week’s 3 sets of 20 reps.

Friday, December 15, 2017

Today's Workout:
A. Take 15-minutes to build to a 1-RM Front Squat.

B. 3 rounds for time, of:
10 Front Squats (185/125 lbs)
20 Chest to bar Pull-ups
50 Double-Unders

(x2 for Single-Unders)

C. "Optional Accessories"
3 rounds, not for time:
L-Sit Hold x 30 seconds (accumulate)
Handstand Hold x 45-60 seconds
Rest as needed

Thursday, December 14, 2017

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
Push Press x 6 reps 

The goal is to use the heaviest load possible without failing across the 4 sets.

B. Every 3-minutes for 24-minutes (8 sets):
20/15 Calorie Row
200 Meter Run

If you fail to complete the round under the 3:00, then leak into the next 3:00, finsh and then rest until the next set.

C. "Optional Accessories"
3 rounds, not for time:
10 Hip Extension
20 Weighted Russian Twists

Wednesday, December 13, 2017

Today's Workout:
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 5 reps @ 74% of 1-RM

C. Complete as many rounds and reps as possible in 20-minutes, of:
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Box Jumps (24/20")
30 Calorie Row
30 Toes to Bar

Tuesday, December 12, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Power Clean + Hang Clean + Clean

Set 1 – 60%
Set 2 – 70%
Set 3 – 75%
Set 4 – 80%
Set 5 – 85%

Immediately followed by...

Every minute on the mintue for 5-minutes (5 sets):
Clean x 1 rep

B. 3 rounds for time, of:
20 Hang Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
20 Push Press (115/75 lbs)

No dropping barbells if you have smaller plates on.

Time cap: 18-minutes

Monday, December 11, 2017

Today's Workout:
A. Two sets of:
30 Second Side Elbow Plank (left)
30 Second Scapular Shrug/Circles from Push-Up Position
30 Second Side Elbow Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

B. Every 2-minutes for 12-minutes (6 sets):
Pausing Snatch x 2 reps
(Pause for 2 seconds at the knee.)
Sets 1-2: 72% of 1-RM Snatch
Sets 3-4: 76%
Sets 5-6 80%

Immediately follwed by...

Every minute on the minute for 6-minutes (6 sets):
Snatch x 1 rep

Do not to exceed 90%.

C. Every 2-minutes for 10-minutes (5 sets):
Row 20/15 Calories
Max Kipping Handstand Push-ups

Score is total number of HSPU.

Box Brief:

  • Please do not forget to sign-in to classes on MINDBODY. This past week only the 6am class has been consistently signing in. If you are having problems with your MINDBODY account, please email Coach Elyse ASAP. Thanks!
  • Don't forget every Friday is SPIRIT DAY! Rock your favorite CrossFit 808 tee!
  • Our annually "12 Days of Christmas" workout will be on Friday, December 22nd.
  • We will be CLOSED on Christmas Day, Monday, December 25th.