Thursday, December 31, 2015

Today's Workout:
A. Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets

B. Every minute on the minute for 24 minutes (8 sets):
Minute 1: Thrusters (135/95 lbs) x 10 reps
Minute 2: Pull-Ups x 10 reps
Minute 3: Burpees x 10 reps

Wednesday, December 30, 2015

Today's Workout:
A. Every minute, on the minute, for 12 minutes:
Push Press x 1 rep

Take 12 sets to build to today’s heavy single.

B. Every 90 seconds, for a total of 3 sets:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps

Use approximately 5% heavier load than you used last week. Focus on concentric speed – press the bar as fast as possible off of the chest all the way to lockout.

C. Three sets of:
Back Extensions x 15-20 reps
Rest as needed
Kettlebell Side Bends x 20 each side
Rest as needed

Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you are still having trouble, please email or talk to Coach Elyse ASAP! THANKS!

Schedule for New Year's Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 31st: Holiday Schedule - 8:30am and 10:00am
Friday, January 1st: CLOSED
Saturday, January 2nd: Normal Saturday Class Schedule

Tuesday, December 29, 2015

Today's Workout:
A. Take 20-minutes to build to today's heavy 1-RM Clean & Jerk.

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (185/125 lbs)
10 Burpees Over the Barbell

C. Optional Accessories:
Two sets of:
50-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
20 Hollow Rocks or 30 second Hollow Hold
Rest as needed

Monday, December 28, 2015

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111 (very light load)

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with 2 sec Pause) x 3 reps

Build over the course of the three sets.

Every 2 minutes, for 10 minutes (5 sets) of:
3-Position Snatch
(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position)

B. Every 3 minutes, for 18 minutes (6 sets) for times:
Row 200 meters

Please note fastest and slowest times of the 6 sets. These should be performed as all out maximal efforts.

Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you are still having trouble, please email or talk to Coach Elyse ASAP! THANKS!

Schedule for New Year's Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 31st: Holiday Schedule - 8:30am and 10:00am
Friday, January 1st: CLOSED
Saturday, January 2nd: Normal Saturday Class Schedule

Saturday, December 26, 2015

Today's Workout:
A. 3 sets of:
Double-Unders x Max Reps in 60 seconds
L-sit Hold x 30-40 seconds

B. Every minute, on the minute, for 6 minutes of:
Sumo Deadlift x 2 rep @ 75%

Immediately followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 80% (up 2% from last week)

C. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
300 meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20)

Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!

Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule

Thursday, December 24, 2015

Today's Workout:
Scheduling Reminder: 8:30am and 10:00am classes only today. We are CLOSED tomorrow. Merry Christmas!
"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run (or 200 Meter Row)
2 – Power Cleans (135/95 lb.)
3 – Front Squats (135/95 lbs)
4 – Ring Dips (modify with Box Dips)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings
9 – Box Jumps (24/20")
10 – Handstand Push-ups (or HR Push-ups)
11 – Shoulder to Overhead (135/95 lbs)
12 – Man Makers

Perform for time, or just for fun.

Wednesday, December 23, 2015

Today's Workout:
Scheduling Reminder: we will be following a Holiday Schedule tomorrow, Thursday, December 24th - 8:30am and 10:00am classes only!
A. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B. Every 90 seconds, for a total of 3 sets:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps

*Press the bar as fast as possible off of the chest all the way to lockout.

C. 3 sets of:
Empty Bar Good Mornings x 20 reps
Kettlebell Side Bends x 20 each side
Rest as needed

Box Brief:
Urgent Announcement: TODAY, WEDNESDAY, December 23rd, the parking lots in front will be closed for events hosted by New Hope and Alley Cats. This means the Weightlifting Club, the 6:00pm and the 7:00pm classes must park on the street or in front of the gym. If you are attending the 4:00pm or 5:00pm classes, you must leave by 6:00pm. We apologize in advance for the inconvenience. Thanks!

PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!

Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule

Tuesday, December 22, 2015

Urgent Announcement: Tomorrow night, WEDNESDAY, December 23rd, the parking lots in front will be closed for events hosted by New Hope and Alley Cats. This means the Weightlifting Club, the 6:00pm and the 7:00pm classes must park on the street or in front of the gym. If you are attending the 4:00pm or 5:00pm classes, you must leave by 6:00pm. We apologize in advance for the inconvenience. Thanks!
Today's Workout:
A. Take 10 minutes to build to today’s heavy Front Squat.

B. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep

Immediately followed by…

Every minute on the minute for 3-minutes (3 sets):
Clean Pulls x 2 reps (heavy)

*Weight on the barbell should increase throughout the 21 minutes.

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Overhead Squats (135/95 lbs)
3 Muscle-Ups or 10 Chest to Bar Pull-ups

Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!

Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule

Monday, December 21, 2015

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%

B. Every 3 minutes, for 18 minutes (6 sets), for max calories:
45 seconds of Assault Bike or Concept 2 Rower
Rest the remainder of the 3-minute period.

**These are all out maximal efforts. Aim is to acheive maximum heart rate.

Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!

Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule

Saturday, December 19, 2015

Today's Workout:
A. 3 sets of:
Muscle-ups x 2-6 reps
(No MU, sub: Ring Dips x 8-10 reps @ 30X1)
L-sit Hold x Max Time

B. Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 70% (5% up from last week)

Immediately followed by...
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 78% (up 2% from last week)

C. In teams of 3, with one athlete on the rower at all times, the other 2 athletes partitioning reps however you like, complete 2 rounds for time of:
30 Overhead Squats (115/75 lbs)
30 Chest to Bar Pull-ups (or Pull-ups)
30 Squat Snatches (115/75 lbs)
15 Bar Muscle-ups (or 30 Chest to Bar Pull-ups)

NO DROPPING THE BARBELL FROM OVERHEAD; PENALTY = 5 Burpees over the Barbell. 

You will have 2 scores for this: Cals from the Rower and final time for the 2 rounds.

Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. THANKS!

Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule

Friday, December 18, 2015

Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps

Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

B. Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
50 Double-Unders

Rest until the running clock reaches 10:00, and then…

3 rounds for time, of:
10 Clean & Jerks (135/95 lbs)
10 Burpees over the Barbell

Time cap: 10-minutes

Box Brief:
Please don't forget to sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.

How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.

If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Thursday, December 17, 2015

Today's Workout:
A. Take 20 minutes to build to a 5-RM Back Squat

Goal should be more than 85% of your 1-RM.

B. .com 121415
5 rounds for time of:
Row 250 meters
25 Thrusters (45/35 lbs)
15 Toes to Bar

Time cap: 20-minutes

Wednesday, December 16, 2015

Today's Workout:
A. Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep

B. Every 2-minutes for 12-minutes (6 sets):
Bench Press x 2 reps @ 90-95% of last week’s 3-RM

C. Three sets of:
Tall Box Jumps x 5 reps
(You should step down to a lower box and then the floor, or guide yourself down with your hands on the box – DO NOT jump off the top of the box each time.)
Rest 60-90 seconds
Weighted Sit-ups x 20-25 reps
Rest 60-90 seconds

Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.

How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.

If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Tuesday, December 15, 2015

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.

B. crosssfit.com from 121015
For max reps:
Tabata Air Squat
Tabata Deadlift, (155/105 lb.)
Tabata Air Squat
Tabata Deadlift, (155/105 lb.)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required. 

Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.


Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.

Monday, December 14, 2015

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Keep this light until you feel comfortable with the movement.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep

Build to today's heavy.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(Okay to drop the barbell between lifts; get set and make your lifts mechanically sound.)

Build to today’s heaviest complex…but make sure your mechanics are consistent.

B. Every 3-minutes for 15-mintues (5 sets):
Row 350 Meters

These are all out maximal efforts. Aim is to acheive maximum heart rate. Record the fastest and the slowest times.

Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.

Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.

How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.

If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Sunday, December 13, 2015

DON'T FORGET TO SIGN-UP FOR CLASS, PLEASE. IF YOU ARE NOT REGISTERED AND YOU SHOW UP, YOU WILL HAVE TO SIGN-IN AT THE FRONT DESK AND THEN PERFORM A 25 BURPEE PENALTY. IT GOES UP TO 50 THE NEXT TIME YOU FORGET, THEN 100, SO ON SO FORTH.

To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.

Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.

How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.

If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Saturday, December 12, 2015

Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 65%

Immediately followed by...
Every 3-minutes for 9-minutes (3 sets):
Deadlift
Set 1 – 4 reps @ 60%
Set 2 – 6 reps @ 70%
Set 3 – 6 reps @ 76% (up 2% from last week)

B. In teams of 2, complete as many rounds and reps as possible in 18-minutes, of:
60 Calories on the Rower or Assault Bike
50 Front Rack Lunges (155/105 lbs)
40 Burpee Box Jump Overs (24″/20″)
30 Kettlebell Swings (70/53 lbs)

Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.

Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.

How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.

If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Friday, December 11, 2015

Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps

Goal is to use last week’s top weight for all three sets.

B. Every 6 minutes, for 24 minutes (4 sets), perform the following for times:
Row 350 Meters
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups

These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again.

BOX BRIEF:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.

Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.

How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.

If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Thursday, December 10, 2015

Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 5 reps @ 85% of 1-RM

B. .com from 120615
For max reps:
Tabata Push Press (75/55 lb.)
Tabata Ab-mat Sit-ups
Tabata Sumo Deadlift High Pull (75/55 lb.)
Tabata Hand Release Push-ups

ABSOLUTELY NO DROPPING BARBELL! 
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.

Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.

How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.

If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Wednesday, December 9, 2015

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

B. Every three minutes, for 18 minutes (6 sets) of:
Bench Press
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3-RM Attempt
*Set 6 – 3-RM Attempt

C. Three sets, with no rest, of:
Back Extensions x 10-15 reps
Banded Lateral Leg Raises x 15 reps each leg

Tuesday, December 8, 2015

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

B. 3 rounds for time of:
10 Clean and Jerks (135/95)
20 Toes to Bar
400 Meter Run

Time cap: 18-minutes

Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Monday, December 7, 2015

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Keep this light.

Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps

Keep this light.

Followed by…
Every 2-minutes for 8-minutes (4 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

Build to a load that is heavy, but allows you to maintain mechanics.

B. 5 sets for max calories of:
60 seconds of Assault Bike or Rower
Rest 2 minutes

*These are all out maximal efforts. Aim is to acheive maximum heart rate.

Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required. 

Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.

Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.

Saturday, December 5, 2015

Today's Workout:
A. Every minute on the minute for 9 minutes (9 sets):
Speed Deadlift x 3 reps @ 60% or 1-RM Deadlift (up 5% from last week)

Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 74% (up 2% from last week)

B. In teams of 2, with only one athlete working at a time, alternating movements, complete as many rounds and reps as possible in 16-minutes, of:
12 Calories of Rowing on Concept 2
12 Burpees
12 Dumbbell Squat Cleans (55/35 lbs)

ABSOLUTELY NO DROPPING THE DUMBBELLS.

(Partner A does 12 Cals on the Rower, as soon as he/she is done, Partner B does 12 Burpees, then Partner A does 12 DB Squat Cleans, then Partner B does 12 Cals on the Rower, so on so forth...)

Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Wednesday, December 2, 2015

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

Build over the 6 sets.

B. Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 3 reps

Begin at 85% of your current 2-RM and the goal is to build every set.

C. 3 rounds for time, of:
12 Thrusters (155/105 lbs)
12 Burpees Over the Barbell

Time cap: 12-minutes

Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!

Tuesday, December 1, 2015

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep

Build to today’s heavy single.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls

C. 3 sets not for time, of:
Banded Face Pulls x 20-25 reps
Weighted V-ups x 20-25 reps
Rest as needed

Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required. 

Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.

Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.

Monday, November 30, 2015

CONGRATS to all the participants of the 2015 Thanksgiving Throwdown!
Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the four sets.

Followed by…

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

Build over the 3 sets.

Followed by…
Every 2-minutes, for 8 minutes, (4 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(You may drop the barbell between the two pulls, two snatches, and two hang snatches if you need to.)

Build to a load that is heavy, but allows you to maintain mechanics.

B. Four sets of:
Row 500 Meters
Rest 2 minutes or alternate with a partner for 8 total sets.

These are all out maximal efforts.

Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required. 

Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.

Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.

Friday, November 27, 2015

Today's Workout:
Scheduling Reminder: We will be following a holiday schedule today - 8:30am and 10:00am classes only!
A. Every minute on the minute for 9 minutes (9 sets):
Speed Deadlift x 3 reps @ 55% or 1-RM Deadlift (5% heavier than last week)

Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 72% (2% heavier than last week)

B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to use last week’s top weight for all three sets.

C. In teams of 2, alternating full rounds, complete 3 rounds each for time, of:
350m Row
12 Thrusters (135/95 lbs)
50 Double Unders

Wednesday, November 25, 2015

Thanksgiving Throwdown 2015

If you are planning on coming to spectate and cheer on your friends/family, please make sure you park on the street. Parking onsite will be reserved for athletes competing in the competition. Coach Elyse will be out there monitoring the parking lot. Thanks for your cooperation!

Here's the schedule for the Thanksgiving Throwdown on Saturday, November 28th:

7:30-8:00am Team Check-in
8:00-8:30am Briefing with Coach Josh 
9:00-10:00am Event 1 - “The Progenex Couplet”
9:00am Heat 1: Yoshi/Steve, Glenn/Paul, Jon/Aaron, Kate/Liko, Cheyne/Jen, Mary/Brie
9:20am Heat 2: Alex/Susan, Sonja/Ashley, Dana/Nikki, Rachel/Noe, Brittany/Ren
9:40am Heat 3: Aaron/Brian, Troy/Nate, Gabe/Ricky, Derek/Ross, Josh/Josh, Glenn/Tom

10:15am-11:15am Event 2 - “The Virus Strength Total”
10:15am Heat 1: Yoshi/Steve, Glenn/Paul, Jon/Aaron
10:30am Heat 2: Kate/Liko, Cheyne/Jen, Mary/Brie
10:45am Heat 3: Alex/Susan, Sonja/Ashley, Dana/Nikki, Rachel/Noe, Brittany/Ren
11:00am Heat 4: Aaron/Brian, Troy/Nate, Gabe/Ricky, Derek/Ross, Josh/Josh, Glenn/Tom

11:30-12:30pm Event 3 - The Synchro
11:30am Heat 1: Yoshi/Steve, Glenn/Paul, Jon/Aaron
11:45am Heat 2: Kate/Liko, Cheyne/Jen, Mary/Brie
12:00pm Heat 3: Alex/Susan, Sonja/Ashley, Dana/Nikki, Rachel/Noe, Brittany/Ren
12:15pm Heat 4: Aaron/Brian, Troy/Nate, Gabe/Ricky, Derek/Ross, Josh/Josh, Glenn/Tom

1:00-2:40pm Finale - “The Box Basics Finale” (ALL TEAMS WILL MOVE ONTO THIS WORKOUT)
1:00pm Heat 1: Yoshi/Steve, Glenn/Paul, Jon/Aaron
1:20pm Heat 2: Kate/Liko, Cheyne/Jen, Mary/Brie
1:40pm Heat 3: Female 5th, Male 6th, Male 5th
2:00pm Heat 4: Female 4th, Female 3rd, Male 4th, Male 3rd
2:20pm Heat 5: Female 2nd, Female 1st, Male 2nd, Male 1st 
3:00pm Awards Ceremony
Today's Workout:
"12 Days of Thankfulness"
1 200 Meter Run
2 Chest to Bar Pull-ups
3 Dumbbell Thrusters (45/30 lbs)
4 Box Jumps (24/20″)
5 Burpees
6 Kettlebell Swings (70/53 lbs)
7 Wall Balls (30/20 lbs to 10 ft)
8 Single-Arm DB/KB Snatches (4 each arm)
9 Toes to Bar
10 Reverse Lunges with Dumbbells (45/30 lbs)
11 Ring Dips
12 Man-Makers (45/30 lb DBs)

YOU MUST CATCH THE WALL BALL FOR THE REP TO COUNT. ABSOLUTELY NO DROPPING THE DUMBBELLS OR KETTLEBELLS.

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 200 Meter Run
2 – 2 Chest to Bars, 200 Meter Run
3 – 3 DB Thrusters, 2 Chest to Bars, 200 Meter Run
4 – 4 Box Jumps, 3 DB Thrusters, 2 Chest to Bars, 200 Meter Run
. . . and so on.

Box Brief:
Thanksgiving Week Schedule:
Wednesday, Nov 25 – Normal Class Schedule
Thursday, Nov 26 (Thanksgiving) – CLOSED
Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only
Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Tuesday, November 24, 2015

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps

Build to today’s heavy double, and then…

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

C. 3 sets not for time, of:
Banded Face Pulls x 20-25 reps
V-ups x 20-25 reps
Rest as needed

Monday, November 23, 2015

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

SAME AS LAST WEEK.

B. Four sets of:
90-second Max Calorie Assault Bike or Concept 2 Rower
Rest 3 minutes

*These are all out maximal efforts.

Box Brief:
Thanksgiving Week Schedule:
Wednesday, Nov 25 – Normal Class Schedule
Thursday, Nov 26 (Thanksgiving) – CLOSED
Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only
Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Saturday, November 21, 2015

Today's Workout:
A. Every minute on the minute for 9 minutes (9 sets):
Speed Deadlift x 3 reps @ 50% or 1-RM Deadlift

Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 70%

B. In teams of two, with only one teammate working at a time, partitioning reps however you like, complete the following as quickly as possible:
25 Cals on the Rower (each)
50 Hang Squat Snatches (95/65 lbs)
100 Wall Ball Shots* (20/14 lbs to 10 ft)
50 Hang Squat Snatches (95/65 lbs)
25 Cals on the Rower (each)

*You must catch the ball for the rep to count.

Friday, November 20, 2015

Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

B. 15-12-9-6 rep rounds for time, of:
Power Cleans (155/105)
Toes to Bar
Shoulder to Overhead (155/105)
Box Jumps (24″/20″)

Box Brief:
You can still register for the Thanksgiving Throwdown, please email Coach Elyse for a late entry.

Thanksgiving Week Schedule:
Wednesday, Nov 25 – Normal Class Schedule
Thursday, Nov 26 (Thanksgiving) – CLOSED
Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only
Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Thursday, November 19, 2015

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 75% of 1-RM

B. Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups

Immediately followed by…

Three sets for max reps of:
60 Seconds of Ring Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)

C. 3 set of:
Kettlebell Side Bends x 20 each side
Rest as needed

Wednesday, November 18, 2015

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

Build over the 6 sets.

B. Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5 reps @ 75-85% of last week’s 2-RM

C. Complete as many rounds and reps as possible in 12 minutes of:
3/2 Muscle-Ups
6 Burpees
12 Kettlebell Swings (70/53 lbs)

Box Brief:
You can still register for the Thanksgiving Throwdown, please email Coach Elyse for a late entry.

Thanksgiving Week Schedule:
Wednesday, Nov 25 – Normal Class Schedule
Thursday, Nov 26 (Thanksgiving) – CLOSED
Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only
Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Tuesday, November 17, 2015

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 3 reps

Build to today’s heavy triple, and then…

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

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed

Monday, November 16, 2015

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%

B. Two sets for times of:
Row 1000/800 Meters
30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 10:00, then perform set 2.

Box Brief:
You can still register for the Thanksgiving Throwdown, please email Coach Elyse for a late entry.

Thanksgiving Week Schedule:
Wednesday, Nov 25 – Normal Class Schedule
Thursday, Nov 26 (Thanksgiving) – CLOSED
Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only
Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Saturday, November 14, 2015

Today's Workout:
A. Three sets, not for time, of:
Tall Bear Walk x 25 feet
(Rock forward onto the toes with legs straight, put more weight on the shoulders and hands.)
Roll to Candlestick x 10-12 reps (as fast as possible)

B. Every 2-minutes, for 16-minutes:
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
* Set 8 (optional) – Exceed Set 7 weight

C. In teams of 2, partitioning reps however you like, complete as many rounds and reps as possible in 16-minutes, of:
50 Deadlifts (185/125 lbs)
40 Toes to Bar
30 Hang Power Clean (185/125 lbs)
20 Shoulder to Overhead (185/125 lbs)
10 Burpee Muscle-ups or Synchronized Burpees over the Barbell

Friday, November 13, 2015

Today's Workout:
A. Take 20-minutes to find your 1-RM Snatch.

B. "Running Jackie"
For time:
1000 Meter Run
50 Thrusters (45/35 lbs)
30 Chest to Bar Pull-ups

Thursday, November 12, 2015

Today's Workout:
A. Every 2-minutes for 16-minutes:
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight

B. Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set. No Strict HSPU, sub L-seated DB Presses.

C. Three sets of:
Banded Good Mornings x 15-20 reps @ 20X1
Rest as needed
Weighted Plank Hold x 45-60 seconds
Rest as needed

Wednesday, November 11, 2015

Today's workout:
Scheduling Reminder: We are following a Holiday Schedule today - 8:30am and 10:00am classes only! Happy Veteran's Day! Thank you to all those who have served and continue to serve this great country. We are forever grateful for your sacrifices.
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Weighted Overhead Pistols x 4-6 reps
Double Unders x 30-40 unbroken reps

B. THREE WISE MEN
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX = 20/14 lbs; Scaled – 14/8 lbs)

Tuesday, November 10, 2015

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Wednesday, November 11th in honor of Veteran's Day - 8:30am and 10:00am classes only!
A. Every 2 minutes, for 12 minutes (6 sets) of:
Hang Clean + Power Clean + Power Jerk + Jerk @ 70% of C&J

B. Take 15 minutes to find a 2-RM Bench Press.

Movement Standard – Your butt must remain on the bench throughout the lift.

C. For max Calories:
3 Minutes of Rowing or Assault Bike

Box Brief:
We will be doing the Three Wise Men Tribute workout on Wednesday (tomorrow).

"The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their gyms across the country."

Please visit http://www.threewisementribute.org to donate to the cause.

Monday, November 9, 2015

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Wednesday, November 11th in honor of Veteran's Day - 8:30am and 10:00am classes only!
A. Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch @ 70-80%
(high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)

B. For time:
30 Dumbbell Snatches (70/50)
100 Double-Unders
20 Dumbbell Snatches (70/50)
100 Double-Unders
10 Dumbbell Snatches (70/50)
100 Double-Unders

Absolutely NO DROPPING the Dumbbells.

Box Brief:
We will be doing the Three Wise Men Tribute workout on Wednesday.

"The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their gyms across the country."

Please visit http://www.threewisementribute.org to donate to the cause.

Saturday, November 7, 2015

Today's Workout:
A. Three sets, not for time, of:
Double-Unders x 30-40 reps (unbroken)
Toes to Bar x 10-12 reps (unbroken)
Roll to Candlestick x 10-12 reps (as fast as possible)

B. Take 15 minutes to build to today’s 1-RM Strict Shoulder Press

Note weight achieved, and whether it is a PR.

C. In teams of three, relay style, with only one athlete working at a time, complete as many rounds and reps as possible in 18-minutes, of:
10 Hang Power Snatches (95/65 lbs)
12/10 Cals on the Rower

Once this workout begins, the barbell may not touch the ground.
PENALTY: 3 Synchronized Burpees

Friday, November 6, 2015

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. 3 Rounds:
400 Meter Run
12 Front Squat (185/125 lbs)
21 Box Jumps (24″/20″)

Thursday, November 5, 2015

Today's Workout:
A. Every 3-minutes for 18-minutes (6 sets):
Back Squat x 2-3 reps

All sets performed between 85-95% of your 1-RM.

B. 3 rounds of:
10 Strict Toes to Bar
20 Ab-Mat Sit-Ups
30 Hip Extensions
40 Flutter Kicks
50 Banded Good Mornings
60 Second Plank Hold
Rest 3-minutes between rounds.

Wednesday, November 4, 2015

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Weighted Overhead Pistols x 4-6 reps
Double Unders x 30-40 unbroken reps

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 4 Burpee Box Jump-Overs + 8 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

Tuesday, November 3, 2015

Today's Workout:
A. Front Squat
Every minute on the minute:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
and then...

Every two minutes:
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every 90 seconds, for 15-minutes (10 sets):
Power Clean + Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C. Three sets of:
Anterior Load Box Step-Ups x 8 reps
Banded Lateral Leg Raises x 45 seconds
Rest as needed

Monday, November 2, 2015

Today's Workout:
A. Every minute on the minute for 5-minutes (5 sets):
Snatch x 1 rep

Immediately followed by...

Every 2-minutes for 10-minutes (5 sets):
Snatch x 1 rep

B. Take exactly 10-minutes to build to a 2-RM Overhead Squat.

Compare to September 28, 2015.

C. 3 sets for max reps:
Against a 2-minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps
Rest 2 minutes between sets.

Saturday, October 31, 2015

Today's Workout:
A. 3 sets of:
Double-Unders x 40-50 reps
Pistols x 4-6 each leg
Muscle-ups x 2-6 reps

B. "The Great Pumpkin Race"
In pair, with only one person working at a time, complete the following:
200 Wall Balls (20/14 lbs to 10 ft)
Run 400 Meters with your pumpkin (Wall Ball)
100 Toes to Bar
Run 400 Meters with your pumpkin (Wall Ball)
200 Box Jump Overs (24/20")
Run 400 Meters with your pumpkin (Wall Ball)

*Absolutely NO HOLDING the wall ball by the threading, seams, stitching, etc. Once this workout begins, the wall ball may not touch the ground.
PENALTY: 3 Synchronized Burpees

Friday, October 30, 2015

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk

B. "Rowing Helen"
3 rounds for time, of:
400 Meter Row
21 Kettlebell Swings (53/35 lbs)
12 Handstand Push-ups

Box Brief:
REGISTER FOR THE 2015 THANKSGIVING THROW-DOWN: https://clients.mindbodyonline.com/classic/ws?studioid=16383&stype=43&prodid=515.

You only need to register once for your pair. The registration covers both athletes! REMINDER: THIS IS AN IN-HOUSE COMPETITION OPEN TO CROSSFIT 808 MEMBERS ONLY. Refunds will not be given out to those who disregard this.

Thursday, October 29, 2015

Today's Workout:
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes

B. For time:
30 Bench Press (135/95 lbs)
30 Strict Pull-ups
60 Ab-mat Sit-ups

C. Three sets, not for time of:
Weighted Russian Twists x 20-30 reps
Hip Extensions x 20-25 reps
Rest as needed

Wednesday, October 28, 2015

Today's Workout:
A. Three sets, not for time, of:
Freestanding Hold x 15-20 seconds
(use assistance if needed)
Roll to Candlestick x 10-12 reps
L-sit Hang x 30 seconds
(hanging from the pull-up bar with your legs and feet out in front in a "L")

B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 4 Burpee Box Jump-Overs + 8 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with KB/DB (Farmer’s Carry)

Box Brief:
REGISTER FOR THE 2015 THANKSGIVING THROW-DOWN: https://clients.mindbodyonline.com/classic/ws?studioid=16383&stype=43&prodid=515.

You only need to register once for your pair. The registration covers both athletes! REMINDER: THIS IS AN IN-HOUSE COMPETITION OPEN TO CROSSFIT 808 MEMBERS ONLY. Refunds will not be given out to those who disregard this.

Tuesday, October 27, 2015

Today's Workout:
A. Front Squat
Every minute on the minute:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
and then...

Every two minutes:
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every two minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C. Three sets of:
Weighted Box Step-Ups x 8 reps (total)
(hug a heavy sandbag, D-Ball or med ball)
Banded Lateral Leg Raises x 45 seconds
Rest as needed

Box Brief:
REGISTER FOR THE 2015 THANKSGIVING THROW-DOWN: https://clients.mindbodyonline.com/classic/ws?studioid=16383&stype=43&prodid=515.

REMINDER: THIS IS AN IN-HOUSE COMPETITION OPEN TO CROSSFIT 808 MEMBERS ONLY. Refunds will not be given out to those who disregard this.

Monday, October 26, 2015

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

(LAST WEEK OF THIS)

B. Every 90 seconds, for 15 minutes (10 sets), of:
Snatch from 2" below the Knee x 1 rep

Build in load over the course of the ten sets.

C. 27-21-15-9 rep rounds for time, of:
Calories on the Rower
Power Snatch (75/55 lbs)

Box Brief:
Sign-up for the CrossFit LIFTOFF Event: https://games.crossfit.com/liftoff/

ABOUT THE CROSSFIT LIFTOFF: Snatch. Clean and jerk. Workout. Two max-effort lifts and a test of GPP make up the 2015 CrossFit Liftoff, powered by Rogue.

The Liftoff will begin on Thursday, November 5th 2015 at 5PM Pacific, with the release of the CrossFit workout. Athletes will have until Monday, November 9th 2015 at 5PM Pacific, to submit their scores on the three events.

Saturday, October 24, 2015

Today's Workout:
A. Three sets, not for time, of:
Unbroken Double-Unders x 40-50 reps
Unbroken Pistols x 4-6 reps each leg
(you can alternate legs, or do them consecutively on one leg)
Unbroken Chest to Bar Pull-ups x 8-10 reps

B. In teams of 2, partitioning reps however you like, complete the following for time:
20 Deadlifts (315/205 lbs)
30 KB/DB Snatches (70/50 lbs - NO DROPPING)
40 Toes to Bar
50 Box Jump-Overs (24”/20”)
60 Wall Balls (30/20 lbs - MUST CATCH BALL)
50 Box Jump-Overs (24/20")
40 Toes to Bar
30 KB/DB Snatches (70/50 lbs - NO DROPPING))
20 Deadlifts (315/205 lbs)

The 2015 Hawaii State Weightlifting Championship is TODAY, Saturday, October 24th! Please come down to Ward Warehouse stage and support our team of lifters. The event is FREE! Please wear your BLUE Paradise tee/tank!

10:45am (Session 2): Abi and Nikki
12:15pm (Session 3): Dana, Paige, and Coach E
1:45pm (Session 4): Kamu and Nate
3:45pm (Session 5): Dan W
5:45pm (Session 6): Coach Josh, Kris and Willis

Friday, October 23, 2015

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk x 1 rep

B. In teams of 3, alternating through in order, each performing 3 intervals at each station, complete 2 rounds for time, of:
9 x 200 Meter Run
9 x 300 Meter Row

The 2015 Hawaii State Weightlifting Championship is tomorrow, Saturday, October 24th! Please come down to Ward Warehouse stage and support our team of lifters. The event is FREE! Please wear your BLUE Paradise tee/tank!

10:45am (Session 2): Abi and Nikki
12:15pm (Session 3): Dana, Paige, and Coach E
1:45pm (Session 4): Kamu and Nate
3:45pm (Session 5): Dan W
5:45pm (Session 6): Coach Josh, Kris and Willis

Thursday, October 22, 2015

Today's Workout:
A. Back Squat
Every minute on the minute...
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%

Every 2-minutes...
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%

Every 3-minutes...
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%

B. Five sets of:
5 Strict Handstand Push-ups
30 second Handstand Hold
10 Strict Weighted Pull-Ups

Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly.

C. Three sets, not for time of:
Weighted Russian Twists x 20-30 reps
Hip Extensions x 20-25 reps
Rest as needed

Wednesday, October 21, 2015

Today's Workout:
A. Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Kipping Handstand Push-Ups x 8-20 reps

B. Every minute, on the minute, for 24-minutes (8 sets):
Minute 1 – 30 Double-Unders + 8 Pull-Ups*
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

*Perform these as Chest to Bar if you are proficient at Pull-ups.

The 2015 Hawaii State Weightlifting Championship is this Saturday, October 24th! Please come down to Ward Warehouse stage and support our team of lifters. The event is FREE! Please wear your BLUE Paradise tee/tank!

10:45am (Session 2): Abi and Nikki
12:15pm (Session 3): Dana, Paige, and Coach E
1:45pm (Session 4): Kamu and Nate
3:45pm (Session 5): Dan W
5:45pm (Session 6): Coach Josh, Kris and Willis

Tuesday, October 20, 2015

Today's Workout:
A. Front Squat
Every minute on the minute:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
and then...

Every two minutes:
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every two minutes, for 20 minutes (10 sets):
Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk

C. Three sets of:
Wrist Curls (empty barbell) x 20-25 reps
(lay forearms on bench palms up and perform wrist curls)
Glute Ham Raises x 6-8 reps @ 20X1
Face-Down Chinese Plank x 45-60 seconds
Rest as needed

Goal is to be better than last week.

Monday, October 19, 2015

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

Use slightly more load or bump your hands narrower than you had last week. As always in this drill, the PRIORITY should be on mobility and movement mechanics, not load used.

B. Every 2-minutes, for 12-minutes (6 sets):
Snatch from Mid-Thigh x 2 reps

Start at roughly 75% of your 1-RM Snatch and build in load over the course of the six sets.

C. Every 3 minutes, for 15 minutes (5 sets):
Row 300 Meters
15/10 Unbroken Wall Balls

*Goal is to be as fast as possible through the five sets.

Friday, October 16, 2015

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%

Hold your receiving position for 1-2 full seconds before recovering your feet.

B. “DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Thursday, October 15, 2015

Today's Workout:
A. Ten sets of:
Back Squat
Sets 1-3: Every minute on the minute...
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%

Sets 4-6: Every 2-minutes...
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%

Sets 7-10: Every 3-minutes...
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%

B. Five sets of:
30 Calories on Rower
15/10 Ring Dips
Rest 90 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

Wednesday, October 14, 2015

Today's Workout:
A. Three sets, not for time, of:
Strict Handstand Push Ups x 8-10 reps
(go to a deficit if this rep range is easy)
Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1
(try to pin your chest to the bar for a full second)
L-Sit Hold x 30-45 seconds

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 6 Burpees + 6 Pull-ups*
Minute 2 – 8 Push Press (135/95 lbs – taken from ground)
Minute 3 – 10 Walking Lunges with Kettlebells (you choose load – farmer’s carry)

*Perform Chest to Bars if you are proficient at chin over.

Tuesday, October 13, 2015

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Then…

Every two minutes, for 10 minutes:
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

Same as last week. Load by feel and hit a heavy single for the day.

B. Every minute, on the minute, for 18 minutes:
Power Clean
*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
*Sets 7-12 – 1 rep @ 75-80%
*Sets 13-18 – 1 rep @ 80+%

Work as heavy as possible in the final 6 sets, while maintaining proper mechanics.

C. Three sets of:
Wrist Curls (empty barbell) x 20-25 reps
(lay forearms on bench palms up and perform wrist curls)
Glute Ham Raises x 6-8 reps @ 20X1
Face-Down Chinese Plank x 45-60 seconds
Rest as needed

Monday, October 12, 2015

Today's Workout:
Scheduling Reminder: We are operating on a holiday schedule today, Monday, October 12th - 8:30am and 10:00am classes only.
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

Use slightly more load or bump your hands narrower than you had last week. As always in this drill, the PRIORITY should be on mobility and movement mechanics, not load used.

B. I. Every minute, on the minute, for 5 minutes:
Pause High Hang Snatch x 1 rep @ 65-70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)

Rest 60 seconds, and then…

II. Every minute, on the minute, for 5 minutes:
Pause Snatch from 2″ Below the Knee x 1 rep @ 70-75%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)

Rest 60 seconds, and then…

III. Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 75-85%

C. For time:
30 Burpee Box Jump-Overs (24″/20″)
40 Toes to Bar*
30 Burpee Box Jump-Overs (24″/20″)

*No Toes to Bar, sub 80 Ab-mat Sit-ups.