Tuesday, September 2, 2014

Today's WOD:
A. Every 90 seconds, for 9 minutes (6 sets):
Full + Quarter Front Squat x 1 rep

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C. Three rounds for time of:
20 Overhead Lunges (95-65/65-45 lbs)
15 Pull-Ups

*ABSOLUTELY NO DROPPING BARS FROM OVERHEAD.

Monday, September 1, 2014

Today's WOD:
A. Go to the Blaisdell and cheer your butts off for Team 808 as well as your individual competitors: Brandy Richardson and Elyse Umeda.

B. See you all tomorrow for regular class schedule!


Sunday, August 31, 2014

Scheduling Reminder: We will be CLOSED tomorrow, Monday, September 1st. Please make your way down to the Blaisdell to watch and cheer your Team 808 athletes on in the Hawaii VA Games. Don't forget to wear your Blue Paradise shirt or tank.


Saturday, August 30, 2014

Today's WOD:
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Cat-Cow Drill x 10 reps

B. "Event 1.2"
For time:
Male/Female pair 1 completes:
30 thrusters (M) 30 pull-ups (F)
30 thrusters (F) 30 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)

Then,
Male/Female pair 2 completes:
30 thrusters (F) 30 pull-ups (M)
30 thrusters (M) 30 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)

Friday, August 29, 2014

Today's WOD:
A. "Team Series Event 1.3"
Take 10-minutes to establish a 3 rep max Front Squat.

B. "Team Series Event 1.1"
For max reps:
In same-sex pairs, alternating full rounds, complete as many reps as possible in 12 minutes of:
30 Double-Unders
15 Power Snatches (75/55 lbs)

Thursday, August 28, 2014

FREE INTRO CLASS/BRING-A-FRIEND DAY TONIGHT!

If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, August 28th at 7:15pm! RSVP by emailing josh@808crossfit.com. Thanks!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next Group Elements begins Wednesday, September 3, 2014. Please email josh@808crossfit.com with the subject line, "SEPT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
Today's WOD:
A. Three sets, not for time, of:
Handstand Hold x 30 seconds
Strict Toes to Bar x 6 reps @ 3110
Unbroken Double-Unders x 30 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

and then…
One set of:
85% Back Squat x Max Reps @ 20X1

C. Three sets of:
Weighted Plank Hold x 60 seconds
Stationary Dips x 15-20 reps