Saturday, September 20, 2014

Today's WOD:
A. Three sets not for time, of:
Bar Muscle-ups x 2-4 reps
Nose to Wall Handstand Holds x 45 seconds

B. In teams of 2, alternating full rounds, complete 5 rounds each for time:
20 Kettlebell Swings (53/35 lbs)
15 Toes to Bar
10 Front Squats (155/105 lbs)

Friday, September 19, 2014

Today's WOD:
“Games 2014 – Triple 3″
For time:
Row 3,000 Meters
300 Double-Unders
Run 3 Miles

Thursday, September 18, 2014

Today's WOD:
A. Three sets not for time, of:
Muscle-ups x 2-4 reps
Double-Unders x 40-50 reps

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep

C. Three sets of:
Weighted Plank Hold x 45-60 seconds
Glute Ham Raisers x 6-8 reps @ 3011

Wednesday, September 17, 2014

Today's WOD:
A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. Complete as many rounds as possible in 4 minutes:
10 Deadlifts (225/155 lbs)
15 Pull-Ups
20 Wall Ball Shots (20/14 lbs to 10 ft)
25 Box Jumps (24/20")
Rest 4 minutes, and then repeat for a total of 3 sets.

Note rounds and reps for all sets separately.

Compare results to June 11, 2014

Tuesday, September 16, 2014

Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

B. Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (55/35 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.

Compare to June 10, 2014

Monday, September 15, 2014

WE MOVED!

WE HAVE OFFICIALLY MOVED:
CrossFit 808
419 Waiakamilo Road, Unit 2C
Honolulu, HI 96817

Look for the large mustard yellow warehouse buildings. We are in the same parking lot with the Karaoke Bar: Alley Cats, just down the middle driveway (behind WoodCraft and Sherman Williams).

Classes at 419 Waiakamilo start today (Monday)!

Important announcement: Despite our valiant effort this weekend, the showers are still under construction and will not be ready tomorrow. However, we will still have all regular scheduled classes at the new space. We apologize for any inconvenience this has caused. Showed should be ready by Tuesday! The new address: 419 Waiakamilo Road, Unit 2C.

Today's WOD:
A. Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest 2-minutes

B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C. For time:
Row 2000 Meters