Saturday, November 22, 2014

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 73%

B. Alternating full rounds, complete as many rounds and reps as possible in 18 minutes, of:
3 Power Snatches (135/95 lbs)
6 Kettlebell Swings (70/53 lbs)
9 Tall Box Jumps (30/24")

You may not rebound the Box Jump. You must show full knee and hip lockout on the top of the box.

Thanksgiving Week Schedule:
Monday, November 24th: Regular Schedule
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm

Friday, November 21, 2014

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

B. Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%

C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Pull-ups + 20 Double-Unders
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Push Press (95/65 lbs)
*Absolutely no dropping the bar from overhead.

"Performance"
A. Same as above.

B. Same as above.

C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – Double-Under practice
Minute 2 – 10 Burpee Step Overs
Minute 3 – 10 Push Press

Thursday, November 20, 2014

Today's Workout:
A. Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Single-Arm DB Row x 8-10 reps each @ 2111
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed

"Performance"
Same as above.

Wednesday, November 19, 2014

Gymnastics Clinic this Sunday!


Gymnastics Clinic with a focus on Handstands and Rope Climbs this Sunday, November 23rd from 10:00-11:30am. Spaces are very limited, so sign up today by emailing Coach Josh (josh@808crossfit.com).

Clinics are always FREE for Unlimited Members and $10 for the rest of our members.

Thanksgiving Week Schedule

Monday, November 24th: Regular Schedule
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm

You still have time to register for the Thanksgiving Throwdown if you want to get a workout in post Turkey Day. Find a partner and email Coach Josh (josh@808crossfit.com) by Thursday, November 20th by 5:00pm. We promise the workouts will be a ton of fun!

Here's the list of teams we have competing so far...
Wayne & Johnson
Ryan S & Lawrence
Mana & Byron
Keoni & Chad T
Jorge & Bryson
Aaron H & Kyle
Vic & Matt Alices
Grant & Willis
Ryan B & Ricky
Kamu & Aaron F
Chad H & Paul T
Danny & Nate F
Yoshi & Steve R
Glenn & Paul L

Brianna & Sarah S
Julie & Anna
Olivia & Sica
Dana O & Nikki
Jen & Phoebe
Ren & Cassie
Brie & Sarah V.
Abi & Haylie
Kate & Liko
Shanelle & Raynell
Mary & Marsha

Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

B. Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

"Performance"
A. Three sets of:
Jerk Balance x 3 reps

Immediately followed by...

Every 2 minutes, for 10 minutes (5 sets) of:
Jerk x 3 reps

B. Complete rounds of 21, 15 and 9 reps for time of:
L-seated DB Press
Hand Release Push-ups
Burpees

Tuesday, November 18, 2014

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

B. Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean (155/105 lbs)
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder

Rest exactly 4 minutes, and then:
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean (115/75 lbs)
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder

"Performance"
A. "Performance"
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Power Clean + High Hang Power Clean

B. Complete as many reps as possible in 4 minutes of:
1 Power Clean
1 Bar Facing Burpee
2 Power Cleans
2 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
. . . and so on up the ladder

Rest exactly 4 minutes, and then:
Complete as many reps as possible in 4 minutes of:
1 Power Clean
1 Bar Facing Burpee
2 Power Cleans
2 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
. . . and so on up the ladder