Friday, April 18, 2014

Today's WOD:
A. Take 20-minutes to establish a 1-rep-max Clean.

B. 3 rounds for time, of:
50 calorie row
15 Handstand Push-ups
50 Double-Unders

50+ Masters (men and women)
3 rounds for time of:
40 calorie row
15 handstand push-ups with 2-in. riser
40 double-unders

60+ Masters (men and women)
3 rounds for time of:
30-calorie row
15 handstand push-ups with 4-in. riser
30 double-unders

Scheduling Reminder: We will be operating on a Holiday Schedule TODAY in honor of Good Friday: 8:00am, 9:30am and 11:00am classes only.

8:00am (CLOSED) - Steve R., Wayne, Kyle O., Yoshi, Danny, Darin, Olivia, Abi, Kellie, Brie, Leslie, and Kaitlyn
9:30am (CLOSED) - Lawrence, Jose, Josh K., Kurt, Sharnell, Kate, Sarah, Shelley, Brianna, Julie, Ingrid*, Marsha*, Mary*, Kathleen*, and Matt Beals*
11:00am - Adam G, Johnson, Teddy, Nick, Peedi, Hien, Jen J., and Syd

Thursday, April 17, 2014

Today's WOD:
A. Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

B. Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
8 Deadlifts (275/185 lbs)
16 Burpees over the Barbell

Scheduling Reminder: We will be operating on a Holiday Schedule this Friday, April 18th (tomorrow) in honor of Good Friday: 8:00am, 9:30am and 11:00am classes only. Please let us know which class you'll be attending for number purposes. Thank you!

8:00am - Steve R., Wayne, Kyle O., Yoshi, Danny, Darin, Olivia, Abi, Kellie, Brie, Leslie, and Kaitlyn
9:30am - Lawrence, Jose, Josh K., Kurt, Sharnell, Kate, Sarah, Shelley, Brianna, and Julie
11:00am - Adam G, Johnson, Peedi, Hien, Jen J., and Syd

Wednesday, April 16, 2014

Today's WOD:
A. Five sets of:
Hang Clean + Front Squat + Clean
Rest as needed

B. Three sets, not for times, of:
Row 500 Meters
5 Clean & Jerks (185/135 lbs)
10 Burpee Box Jump-Overs (24″/20″)
15 Toes to bar
Rest 4-minutes between sets.

Scheduling Reminder: We will be operating on a Holiday Schedule this Friday, April 18th in honor of Good Friday: 8:00am, 9:30am and 11:00am classes only. Please let us know which class you'll be attending for number purposes. Thank you!

8:00am - Steve R., Wayne, Kyle O., Yoshi, Danny, Darin, Olivia, Abi, Kellie, Brie, Leslie, and Kaitlyn
9:30am - Lawrence, Jose, Josh K., Kurt, Sharnell, Kate, Sarah, Shelley, Brianna, and Julie
11:00am - Adam G, Johnson, Peedi, Hien, Jen J., and Syd

Tuesday, April 15, 2014

Today's WOD:
A. Three sets not for time of:
Handstand Push-Ups x 8-12 reps
Alternating Pistols x 6-8 reps each leg
Kettlebell Swing x 10-12 reps (Games Standard)

B. Four sets for times of:
Row 500 Meters
50 Double-Unders
20 Wall Ball Shots (30/20 lb to 10 ft)
Rest 4 minutes

Monday, April 14, 2014

Today's WOD:
Scheduling Reminder: We will be operating on a Holiday Schedule this Friday, April 18th in honor of Good Friday: 8:00am, 9:30am and 11:00am classes only.
A. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85-95%

Work speed and mechanics. Adjust load based on feel.

B. For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 10-15 Calories
Minute 2 – 165/115 lb Power Clean x 5 reps
Minute 3 – Chest-to-Bar Pull-Ups x 6-10 reps

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. The Group Elements Program is 4 weeks long (12 classes). 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, April 16th, 2013. Please email josh@808crossfit.com with the subject line, "APRIL 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Saturday, April 12, 2014

Today's WOD:
A. Three sets not for time of:
Double-Unders x 30-40 reps
Toes-to-Bar x 10-12 reps

B. In teams of three, with only one partner working at a time, partition reps however you like, complete the following as quickly as possible:
40 Deadlifts (275/185 lb.)
50 Pull-Ups
60 Box Jumps (24/20″)
70 Kettlebell Swings (53/35 lbs)
80 Double-Unders
70 Kettlebell Swings (53/35 lbs)
60 Box Jumps (24/20″)
50 Pull-Ups
40 Deadlifts (275/185 lb.)

Friday, April 11, 2014

Today's WOD:
A. Every 90 seconds, climbing the ladder:
Snatch + 2 Overhead Squats

B. Ground to Overhead x 6 reps
Rest 3 minutes between sets.
* Set 1 – 135/95 lbs
* Set 2 – 155/105 lbs
* Set 3 – 165/115 lbs
* Set 4 – 185/125 lbs

C. Four sets for times of:
250 Meter Row
Rest 60-90 seconds
Then . . . .

Three sets for times of:
500 Meter Row
Rest 2-3 minutes