Friday, July 1, 2016

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Split Jerk x 3 reps @ 75-78%
(goal is 2-3% more than last week)

Followed by…

One set of:
Push Press x Max Unbroken Reps @ 75% of last weeks 1-RM

B. 5 sets for times of:
50 Double-Unders
15 Dumbbell Squat Cleans (45/30 lbs)
15 Burpees
Rest 2-minutes between sets

C. "Optional"
3 sets of:
Kettlebell Side Bends x 20 reps each
Hollow Rocks x 30 seconds
Seated L-Sit Double Leg Lifts x 30 seconds
Rest as needed

Thursday, June 30, 2016

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday, July 4th with only 7:00am, 8:30am and 10:00am classes. Please make sure you are signed up for a class on MINDBODY. Thanks!
A. 3 sets, not for time, of:
Muscle-ups x 3-6 reps
Alternating Pistols x 16-20 reps

B. Every 90 seconds for 15 minutes (10 sets):
Back Squat x 2 reps @ 86%

Followed by…

One set of:
Back Squat x 8 reps @ 70%

C. "Isabel"
For time:
30 Snatches (135/95 lbs)

Time cap: 10-minutes

Wednesday, June 29, 2016

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Power Clean + Clean

Build to today’s heavy.

B. 21-15-9 For time:
Power Cleans (135/95 lbs)
Front Rack Lunges (135/95 lbs)
Push Jerks (135/95 lbs)

Time cap: 20-minutes

Tuesday, June 28, 2016

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday, July 4th with only 7:00am, 8:30am and 10:00am classes. Please make sure you are signed up for a class on MINDBODY. Thanks!
A. Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1

All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%.

B. Complete rounds of 5, 10, 15, 20, 15, 10 and 5 reps for time of:
Overhead Squats (115/75 lbs)
Toes to Bar

Time cap: 20-minutes

C. "Optional"
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
V-ups x 20 reps
Rest as needed

Monday, June 27, 2016

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday, July 4th with only 7:00am, 8:30am and 10:00am classes. Please make sure you are signed up for a class on MINDBODY. Thanks!
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

Followed by...

Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent

B. Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

C. "Optional"
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Chinese Plank x 45-60 seconds
Rest as needed

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.

Saturday, June 25, 2016

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Bench Press x 3 reps @ 70%

One set of:
30 seconds of Wide Grip Push-ups x Max Reps
30 seconds of Normal Grip Push-ups x Max Reps
30 seconds of Close Grip Push-ups x Max Reps

B. 100-80-60-40-20 rounds for time:
Cals on the Rower
Alternating Dumbbell Snatch (55/35 lbs)
Med-ball Toss Ab-mat Sit-ups (20/14 lbs)

Friday, June 24, 2016

Today's Workout:
A. Take 10 minutes to build to today’s 1-RM Push Press

Immediately followed by…

Every 2-minutes for 12-minutes (6 sets):
Split Jerk x 3 reps @ 75%

B. 5 rounds for time of:
15 Chest-to-bar Pull-ups
Run 400 meters

Time cap: 20-minutes

C. "Optional"
3 sets of:
Back Extensions x 12 reps
KB Side Bends x 25 each side
Rest as needed