Wednesday, March 22, 2017

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 30 Double-Unders + 10 Toes to Bar
Station 2 – Run 200 Meters
Station 3 – 30 Double-Unders + 10 Burpees
Station 4 – 10 Shoulder to Overhead (155/105 lbs)

Tuesday, March 21, 2017

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

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

Build to today’s heavy double.

B. Three rounds for time, of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs to 10′ Target)
20 Box Jumps (30″/24″)
10 Chest to Bar Pull-ups

Monday, March 20, 2017

Today's Workout:
A. Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 80%
Rest 2 minutes

B. Against a 3-minute running clock, complete:
Row 500 Meters
55/35 lb Dumbbell Squat Clean Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.

Sunday, March 19, 2017

Second Chance Sunday 17.4!

Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

HEAT 1 (10:30am):
Diamand, Andrea, Lei, Joel, Lewis, Nate O

HEAT 2 (10:50am):
Kendall, Chantelle B, Luke, Ryan A, Showers, Thibs

HEAT 3 (11:10am):
Iris, Alice, Brad, Tony, Chris

Saturday, March 18, 2017

Today's Workout:
Reminder: Please make sure you are signed up by 2:00PM today for Second Chance Sunday (tomorrow).
A. Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

B. In pairs, alternating full rounds...
3 rounds each of:
Run 200 Meters
30 Double-Unders
10 Dumbbell Clusters (50/35 lbs)

Immediately followed by...

3 rounds each of:
Run 200 Meters
30 Dumbbell Walking Lunges (50/35 lbs)

Coach Burgener is coming back to 808!


We are excited to host the CrossFit Weightlifting Course on April 8th and 9th!

Coach Burgener himself will be leading the course with his awesome daughter, Sage Burgener, as his assistant coach. This might be the last one in Hawaii for awhile, so do not miss this amazing opportunity to learn from the very very best. Spaces are filling up fast, so please do not wait to register. 

You do not need the Level 1 certification to attend this course. All levels are welcomed! Click the link to register: https://crossfit.regfox.com/wlhonoluluapril2017.

Thursday, March 16, 2017

17.4 is 16.4!

Today's Workout:
“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

6:00am class:
Heat 1 (6:25am): (all unregistered athletes)
Heat 2 (6:40am): Gabe (Matt), Yoshi (Ted B), Megan (Haili), Maryrose (Gracie)
Heat 3 (6:55am): Matt M (Gabe), Ted B (Yoshi), Haili (Megan), Gracie (Maryrose), Mary S

8:30am class:
Heat 1 (8:55am): (all unregistered athletes)
Heat 2 (9:10am): Linn (Julie), Katelyn (Jen G), Joy K (Glenn), Steve R (Mana), Yecenica (visitor)
Heat 3 (9:25am): Kelcie, Christine, Julie (Linn), Jen G (Katelyn), Mana (Steve R), Glenn

Noon class:
Heat 1 (12:25pm): (all unregistered athletes)
Heat 2 (12:40pm): Andrew (Nate), Jen J (MJ), Shawna (Estee), Steve Y (Lei)
Heat 3 (12:55pm): Nate (Andrew), Melissa J (Jen J), Estee (Shawna), Lei (Steve Y)

FRIDAY NIGHT LIGHTS:
Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

HEAT 1 (5:30pm):
Priscilla, Iris, Kendall, Cullen, Nick, Eric, Rob

HEAT 2 (5:50pm):
Alicia, Chantelle T, Marsha, Brad, Nate O, Thibs, Andrew G

HEAT 3 (6:10pm):
Olivia, Emily, Raynell, Aaron H, Nader, Luke, Sergio

HEAT 4 (6:30pm):
Natalie, Sarah R, David, Aaron F, Darin, Roberto

HEAT 5 (6:50pm):
Ann, Jenna, John J, Jon M, Ryan S, Zach