Tuesday, November 21, 2017

Today's Workout:
A. 2 sets not for time, of:
Banded Pull Aparts x 20 reps
Shoulder Opener Stretch x 60 seconds (each side)
Rest as needed

B. Every 2-minutes for 14-minutes (7 sets):
Power Snatch + Hang Squat Snatch + Overhead Squat

C. Complete as many rounds and reps as possible in 15-minutes, of:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats* (115/75 lbs)

*NO DROPPING BARBELLS FROM OVERHEAD!

Gym Announcements:
  • We still need more judges for Thanksgiving Throwdown, if you feel like you can pull a double duty and compete as well as judge, the sign-up sheet is posted on the whiteboard.
  • This Wednesday, November 22nd is our annual "12 Days of Thankfulness" workout. As always, PLEASE make sure you are signing up for classes on MINDBODY! If your account is not working, please email Coach Elyse ASAP!
  • Saturday, November 25th is our annual Thanksgiving Throwdown. Workouts will be released Monday (11/20) evening. The comp will run from about 8:00am to 4:00pm. As in the past years, please be aware that you will need to find street parking for the day. If you can carpool that would be even better as we are expecting a full house of competitors and spectators!
  • Mock Oly Meet and the CrossFit Lift Off - Sign-up sheet is still posted on the whiteboard. The last day to register will be next week, Wednesday, November 29th!

Monday, November 20, 2017

Today's Workout:
Scheduling Reminder: We will be CLOSED on Thursday in honor of Thanksgiving. Friday we will be operating on a holiday schedule - 7:00am, 8:30am, and 10:00am classes only!
A. Every 90 seconds for 15-minutes (10 sets):
Clean Deadlift + Hang Clean + Jerk

Build over the course of the 10 sets.

B. 5 rounds for time, of:
9 Strict Handstand Push-ups
12 Toes to Bar
15 Deadlifts (185/135 lbs)

Time cap: 20-minutes

C. For Quality:
30 Ring Rows
30 Strict Pull-Ups

Gym Announcements:
  • We still need more judges for Thanksgiving Throwdown, if you feel like you can pull a double duty and compete as well as judge, the sign-up sheet is posted on the whiteboard.
  • This Wednesday, November 22nd is our annual "12 Days of Thankfulness" workout. As always, PLEASE make sure you are signing up for classes on MINDBODY! If your account is not working, please email Coach Elyse ASAP!
  • Saturday, November 25th is our annual Thanksgiving Throwdown. Workouts will be released Monday (11/20) evening. The comp will run from about 8:00am to 4:00pm. As in the past years, please be aware that you will need to find street parking for the day. If you can carpool that would be even better as we are expecting a full house of competitors and spectators!
  • Mock Oly Meet and the CrossFit Lift Off - Sign-up sheet is still posted on the whiteboard. The last day to register will be next week, Wednesday, November 29th!

Saturday, November 18, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
5 Touch and Go Squat Cleans

Choose a single weight to go across with.

B. In teams of 2, partition reps however you like, complete as many rounds and reps as possible in 20-minutes, of:
400 Meter Run (together)
50/35 Cals on Bike OR Rower
50 Wall Balls (20/14 lbs - BALL MAY NOT TOUCH THE GROUND TILL ALL REPS ARE COMPELTE)
50/35 Cals on Rower OR Bike
50 Wall Balls (20/14 lbs - BALL MAY NOT TOUCH THE GROUND TILL ALL REPS ARE COMPELTE)

*If you Bike first, Row the next 50/35 Cals, so that you touch both the bike and rower in the same round.

C. "Optional Accessories"
Take 10-minutes to build to today’s 5-RM Z-Press.

Friday, November 17, 2017

Today's Workout:
Scheduling Reminder: We are hosting Coach Sage Burgener's Weightlifting Seminar on Saturday, November 18th! No 10:00am class.
A. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 3 reps @ 85% of 1-RM

B. 5 rounds for time, of:
5 Strict Handstand Push-ups
10 Kettlebell Swings (70/53 lbs)
15 Toes to Bar

Time cap: 20-minutes

Thursday, November 9, 2017

Today's Workout:
Scheduling Reminder: FRIDAY, November 10th we will be observing VETERAN'S DAY with a modified schedule - 7:00am, 8:30am and 10:00am classes ONLY! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY AS CLASS SIZE IS LIMITED.
A. Every 2-minutes for 12-minutes (6 sets):
Deadlift x 3 reps

Climbing in weight as long as mechanics are good.

B. Complete as many rounds and reps as possible in 15-minutes, of:
10 Deadlifts (225/155 lbs)
15 Wallballs (20/14 lbs)
200 Meter Run

C. "Optional Accessories"
3 sets for quality, not time:
4/2 L Pull-ups
8 Ring Push-ups
12 V-ups

*No L Pull-up, sub L Hang from bar or Tempo Leg Raises.

Wednesday, November 8, 2017

Today's Workout:
Scheduling Reminder: FRIDAY, November 10th we will be observing VETERAN'S DAY with a modified schedule - 7:00am, 8:30am and 10:00am classes ONLY! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY AS CLASS SIZE IS LIMITED. If your Mindbody is not working, please let Coach Elyse know ASAP (elyse@808crossfit.com).
A. Every 2-minutes for 12-minutes (6 sets):
3 Hang Squat Cleans + Jerk

Build in load over the 6 sets.

B. Every 2-minutes for 10-minutes (5 sets):
Front Squat x 2 reps

Immediately followed by...

Every 2-minutes for 6-minutes (3 sets):
Front Squat x 1 rep

C. Every minute on the minute for 10-minutes (10 sets):
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups

Tuesday, November 7, 2017

Today's Workout:
A. Strict Handstand Push-ups
2 Rounds:
Max Unbroken Strict Handstand Push-ups
50% of Max Strict Handstand Push-ups
40% of Max Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

B. Complete as many rounds and reps as possible in 15-minutes, of:
30 Double Unders
15 Dumbbell Power Cleans (50/35 lbs)
30 Double Unders
15 Toes to Bar

PLEASE NO DROPPING DUMBBELLS! Control them to the floor for a good rep.

C. "Optional Accessories"
Crossover Symmetry Cool-Down Protocol

Monday, November 6, 2017

Today's Workout:
A. 2 sets not for time of:
Banded Face Pulls x 20 reps
Rest 60 seconds
Shoulder Opener Stretch x 60 seconds (each side)
Rest as needed

B. Every 2-minutes for 14-minutes (7 sets):
Hang Squat Snatch + Snatch

Drop between repetitions. Building in weight.

C. Ascending Ladder for 7 Minutes:
3 Thrusters (95/65)
3 Burpees over the Bar
6 Thrusters (95/65)
6 Burpees over the Bar
9 Thrusters (95/65)
9 Burpees over the Bar
12 Thrusters (95/65)
12 Burpees over the Bar
...so on so forth until time expires.

PLEASE DO NOT DROP BARS FROM OVERHEAD.

Gym Announcements:
  • FRIDAY, November 10th we will be observing VETERAN'S DAY with a modified schedule - 7:00am, 8:30am and 10:00am classes ONLY! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY AS CLASS SIZE IS LIMITED. If your Mindbody is not working, please let Coach Elyse know ASAP (elyse@808crossfit.com).
  • FRIDAY: 808 Spirit Day! Wear your favorite 808 shirt to class!
  • Saturday, November 11th is BRING A FRIEND to the 10:00am class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.
  • Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
  • Saturday, December 2nd from 10:00-2:00pm we will be running an in-house Mock Oly Meet in conjunction with the CrossFit LIFT OFF! You do not need to do the Lift-Off in order to participate in the Oly Meet. However, for those that are registered for the Lift-Off, we will run the met-con on Sunday morning (similar to how we run Second Chance Sundays during the Open). Sign-up sheet is posted at the gym on the whiteboard.

Saturday, November 4, 2017

Today's Workout:
A. Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B. In teams of 3, partitioning however you like, complete the following:
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (155/105)
AMRAP Back Squats (185/125)

Rest 3:00

AMRAP 7:
50 Push Press (95/65)
50 Push Press (135/95)
AMRAP Push Press (155/105)

rest 3:00

AMRAP 7:
50 Deadlifts (185/125)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Gym Announcements:
  • Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
  • Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
  • Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 8:00-11:30am.
  • Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.

Thursday, November 2, 2017

Today's Workout:
A. 2 Rounds:
Max Unbroken Muscle-ups
45% of Max Muscle-ups
35% of Max Muscle-ups

*Rest as little as needed between sets, and rest 2:00 between rounds.

Don't have Bar Muscle-ups, sub Jumping Chest to Bar Pull-ups, Strict Pull-ups or Ring Rows.

B. 2 rounds for time, of:
400 Meter Run
30 Wall Balls (20/14 lbs)
30 Box Jumps (24/20")
400 Meter Run
21 Kettlebell Swings (53/35 lbs)
12 Pull-Ups

Time cap: 25-minutes

Wednesday, November 1, 2017

Today's Workout:
A. Every 90 seconds for 9-minutes (2 Waves):
Hang Clean + Clean + Jerk
Set 1 & 4 – 76% of 1-RM Clean & Jerk
Set 2 & 5 – 81%
Set 3 & 6 – 86%

Rest 60 seconds, then at 10:00 on the clock...

Every 2-minutes for 6-minutes (3 sets):
Clean and Jerk x 1 rep
Set 1 – 86% of 1-RM Clean & Jerk
Set 2 – 88%
Set 3 – 90%

B. 4 rounds for time, of:
21 Air Squats
15 Toes to Bar
12 Alternating Dumbbell Snatches (50/35 lbs)

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
Ring Rows x 10-12 reps @ 2111
Banded Monster Walks x 50 feet
Rest as needed

Tuesday, October 31, 2017

Today's Workout:
Scheduling Reminder: Happy Halloween, we will be closing early, so people can go trick-o-treating with their families - NO 7:00pm CLASS tonight!
A. 2 rounds, not for time, of:
Max Unbroken Strict Handstand Push-ups
45% of Max Strict Handstand Push-ups
35% of Max Strict Handstand Push-ups
*Rest as little as needed between sets and rest 2:00 between rounds.

Don't have Strict, sub L-seated DB Presses or Handstand Push-ups off a box.

B. On the 0:00…
3 rounds for time:
10 Clean & Jerks (135/95 lbs)
5/3 Bar Muscle-Ups*

On the 20:00…

For time:
1200 Meter Run

On the 30:00…

3 rounds for time:
10 Thrusters (135/95 lbs)
10 Burpees over the Bar

*No Bar Muscle-ups, sub Chest to Bar Pull-ups x2 or Jumping Chest to Bars x2.

Gym Announcements:

  • Plumbing Update: Great news! We will be installing new pressurized toilets on Tuesday, October 31st from noon to about 2:00pm. We hope this will help with the clogging in our plumbing line. We will still have class, but the women's side bathrooms will be CLOSED. Showers and men's side toilet should still be operating.
  • Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
  • Aloha Friday is 808 Spirit Day: this week's theme is wear black and blue!
  • Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
  • Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 10:00am and 4:00pm. We will post more heat times later this week!
  • Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! Sign-up sheet will be posted on the whiteboard.

Monday, October 30, 2017

Today's Workout:
Scheduling Reminder: On Tuesday, October 31st, Halloween Day, we will be closing early, so people can go trick-o-treating with their families - NO 7:00pm CLASS!
A. Every minute on the minute for 12-minutes (3 Waves):
Minute 1 – 3 Reps @ 74% of 1-RM Snatch
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest

B. Every 2-minutes for 12-minutes (6 sets):
Back Squat
Set 1 - 5 Reps @ 80% of 1-RM Back Squat
Set 2 - 3 Reps @ 84%
Set 3 - 1 Rep @ 88%
Set 4 - 5 Reps @ 80%
Set 5 - 3 Reps @ 84%
Set 6 - 1 Rep @ 88%

C. 21-15-9 rep rounds for time, of:
Calorie Row
Power Snatch (95/65 lbs)

Time cap: 10-minutes

Gym Announcements:

  • Plumbing Update: Great news! We will be installing new pressurized toilets on Tuesday, October 31st from noon to about 2:00pm. We hope this will help with the clogging in our plumbing line. We will still have class, but the women's side bathrooms will be CLOSED. Showers and men's side toilet should still be operating.
  • Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
  • Aloha Friday is 808 Spirit Day: this week's theme is wear black and blue!
  • Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
  • Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 10:00am and 4:00pm. We will post more heat times later this week!
  • Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! Sign-up sheet will be posted on the whiteboard.

Thursday, October 26, 2017

URGENT MEMO: No this is NOT a joke, the toilets are again backed up as of 9:30am today (Thursday). We will still have classes and can use the bathrooms in the fronting office building (thanks to our property manager), but there will be NO SHOWERS available today. I will update as soon as I hear more from the plumber.

Monday, October 23, 2017

Important message about Monday morning classes: Unfortunately the plumber was not able to clear the entire clog on Friday and is coming back on Monday morning. We will still have our normal schedule and can use the bathrooms in the fronting offices of the property (thanks to our property manger). However, there are NO SHOWERS, so please plan accordingly. We apologize for the inconvenience.

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets): Power Snatch 3 Reps @ 50% of 1-RM Snatch 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% Followed by... Every 2-minutes for 8-minutes (4 sets): Power Snatch x 1 rep Build to a heavy single.

B. "Isabel"
For Time: 30 Snatches (135/95 lbs)

C. "Optional Accessories" Accumulate 3:00 of Wall Sits

Wednesday, October 18, 2017

Today's Workout:
Scheduling Reminder: We will be hosting our 2nd Annual Blood Drive this Saturday, October 21, 2017 and will not have classes. There are still open appointments, please email Coach Elyse at elyse@808crossfit.com.
A. Take 15-minutes to build to a heavy-ish 3 rep Overhead Squat.

Let feel dictate load.

B. AMRAP 3:00:
21 Overhead Squats (95/65 lbs)
21 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3:00:
18 Overhead Squats (115/75 lbs)
18 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3:00:
15 Overhead Squats (135/95 lbs)
15 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3:00:
12 Overhead Squats (155/105 lbs)
12 Burpee Over the Erg
Max Calorie Row

Tuesday, October 17, 2017

Today's Workout:
Scheduling Reminder: We will be hosting our 2nd Annual Blood Drive this Saturday, October 21, 2017 and will not have classes. There are still open appointments, please email Coach Elyse at elyse@808crossfit.com.
A. 3 sets, not for time of:
Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

Don't have Strict, sub L-seated DB Presses or Handstand Push-ups off a box.

B. Take 15-minutes to build to a Heavy Set of 5 Deadlifts.

C. Every minute on the minute for 12-minutes (4 sets):
Minute 1: 15 Deadlifts (225/155 lbs)
Minute 2: 20 Ab-mat Sit-ups or 15 GHD Sit-ups*
Minute 3: Max Calories on Assault Bike

Monday, October 16, 2017

Today's Workout:
A. Every minute on the minute for 12-minutes (3 rounds):
Snatch
Minute 1 – 2 Reps @ 70% of 1-RM
Minute 2 – 2 Reps @ 73% of 1-RM
Minute 3 – 2 Reps @ 76% of 1-RM
Minute 4 – Rest

B. "Fight Gone Bad!"
3 rounds for max reps of:
1-minute of Wall-ball Shots (20/14 lbs to 10')
1-minute of Sumo Deadlift High Pulls (75/55 lbs - NO DROPPING BARS)
1-minute of Box Jumps (20")
1-minute of Push Presses (75/55 lbs - NO DROPPING BARS)
1-minute of Rowing (Calories)
Rest 1-minute between rounds.

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Friday, October 13, 2017

Today's Workout:
A. Rear Delt Warm-up
Three sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

B. For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

Thursday, October 12, 2017

Today's Workout:
A. Four sets of:
Front-Racked Reverse Lunges x 12-14 reps
Rest 45 seconds after each leg
Rest 90 seconds

B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35 lbs)
9 Dumbbell Clean and Jerks (50/35 lbs)

C. "Optional Accessories"
3 sets of:
V-ups x 20 reps
Supermans x 20 reps
Rest as needed

Wednesday, October 11, 2017

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean + 3 Front Squats + Jerk

Build over the course of the 10 sets to today’s heavy complex.

B. 2 Rounds:
400 Meter Run
30 Thrusters (65/45 lbs)

The goal is to complete each set with one break maximum.

Tuesday, October 10, 2017

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up)

B. 3 Rounds:
30 Hang Power Cleans (115/75 lbs)
30 Wall Balls (20/14 lbs to 10' - CATCH YOUR BALL)
30 Double-Unders

Time Cap: 20-minutes

Monday, October 9, 2017

Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 7:00am, 8:30am, and 10:00am classes only! Comp Class will meet at 11:00am. Happy Discover's Day!
A. Every two minutes, for 6 minutes (3 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Followed by…

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

B. In pairs, complete as many rounds and reps as possible in 20-minutes, of:
100 Meter Run
12/9 Calorie Row
9 Pull-ups

Partners complete full rounds before switching.

Coach's: 100 Meter Run is to the dumpster and back. Please make sure cones are up and people are running in and out on the correct side.

Saturday, October 7, 2017

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. “Team Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53 lbs)

Athletes will complete a full round before switching

SCALED:
No Muscle-up or Handstand Push-up, use these modifications...

4 Strict Pull-ups
8 Hand-Release Push-ups
12 Kettlebell Swings

C. Three sets of:
Dumbbell Floor Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

Friday, October 6, 2017

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep
(pause for 1-2 seconds in the receiving position)

Build over the 8 sets.

B. 3 Rounds:
500 Meter Row
12 Deadlifts (245/165 lbs)
15 Box Jumps (30/24")

Wednesday, October 4, 2017

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. 3 sets not for time, of:
Ring Rows x 8-10 reps (get as horizontal as possible)
Handstand Hold x 45-60 seconds
(Freestanding, Nose to Wall, or Heels to Wall)
Rest as needed

B. Every 3-minutes for 12-minutes (4 sets):
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)

C. Complete as many rounds and reps in 8-minutes, of:
15 Abmat Sit-Ups
30 Double Unders
Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Front Squat

Build to today’s heavy over the course of the eight sets.

B. Three sets for max reps/calories:
60 Seconds of Wall Ball Shots (20/14 lbs to 10' - CATCH YOUR BALL!)
60 Seconds of Kettlebell Swings (53/35 lbs)
60 Seconds of Toes to Bar
60 Seconds of Assault Bike
60 Seconds Rest

C. "Optional Accessories"
Two sets of:
Couch Stretch x 60 seconds each side
Floor Shoulder Opener x 60 seconds each side
No Rest Between sets.

Tuesday, October 3, 2017

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

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-thigh, and floor)

Load by feel (build to around 80-85% of your 1-RM Snatch)

B. Every 3-minutes for 12-minutes (4 sets):
15/12 Cals on Rower
10 Burpees over the Barbell
Max Push Press (95/65 lbs)
NO REST between rounds

NO DROPPING BARBELLS! When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers.

C. "Optional Accessories"
Three sets of:
KB Sumo Deadlift x 6 reps @ 12X2
L-sit Hold x 30 seconds
Rest as needed

Monday, October 2, 2017

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 60 seconds, 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. 5 Rounds:
200 Meter Run
30 Double-Unders
9 Hang Squat Cleans (135/95 lbs)

Time cap: 20-minutes

Saturday, September 30, 2017

Today's Workout:
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. Take 15-minutes to build to a heavy-ish 1-RM Overhead Squat.

C. Team Series 2017
For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups

Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None

Friday, September 29, 2017

Our annual @bloodbankhawaii blood drive will be on Saturday, October 21st from 7:00am to noon!

Last year we donated a whopping 53 units of blood and saved over 150 lives here in the islands. With the shortage of blood this year, it is even more important to donate!

This is open to the entire community! Everyone is welcome to come donate. Drinks and snacks will be provided for recovery! So tell your friends and family and see Kate or Elyse to sign up today. Or email elyse@808crossfit.com.
#helpsavelives #givelife #donateblood #crossfit808blooddrive #bloodbankofhawaii
Today's Workout:
A. Team Series 2017
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

Followed by...

B. 21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Time cap: 30 minutes
Tiebreak: None

Thursday, September 28, 2017

Today's Workout:
A. Take 15-minutes to build to a heavy-ish (or opening load) Back Squat.

B. Team Series 2017
On a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups

Wednesday, September 27, 2017

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
2 Clean Lift-Offs with Pause at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats

*Sets 1-3 – 70-75% of 1-RM Clean
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

B. For time:
600 Meter Run
50 Overhead Squats (45/35 lbs)
600 Meter Run
50 Thrusters (45/35 lbs)
600 Meter Run
50 Front Squats (45/35 lbs)

Time cap: 20-minutes

Tuesday, September 26, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B. Complete as many rounds and reps as possible in 18-minutes, of:
18 Calorie Row
15 Wall Balls (20/14 lbs) 
12 Alternating Dumbbell Snatches (50/35 lbs) 
9 Toes to Bar

Monday, September 25, 2017

Today's Workout:
A. Take 10-minutes to build to today’s 3-RM Pause Front Squat @ 32X1

Followed by. . .

Every two minutes, for 10 minutes (5 sets):
Front Squat x 4 reps @ 85% of 1-RM Front Squat
(no tempo prescription for these)

B. For time:
21 Burpees over the Barbell
21 Power Cleans (135/95 lbs)
21 Burpees over the Barbell

Saturday, September 23, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Close Grip Overhead Squats x 3 reps

Try to go heavier than last week.

B. TEAM SERIES Event 2
In pairs, with only one person working at a time, complete the following for time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. barbell
Women use 65-lb. barbell

Friday, September 22, 2017

Today's Workout:
A. Every 3-minutes for 18-minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%

B. TEAM SERIES - Event 3
In pairs, complete the following for time:
50 synchronized wall-ball shots
30 cleans, 135/95 lb.
50 synchronized wall-ball shots
20 cleans, 185/135 lb.
50 synchronized wall-ball shots
10 cleans, 225/155 lb.

Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target

Thursday, September 21, 2017

Today's Workout:
A. TEAM SERIES Event 1:
In pairs, complete 9-15-21 reps of:
Synchro Thrusters (95/65 lbs)
Synchro Bar Facing Burpees

NO DROPPING THE BARBELL FROM OVERHEAD!
For the Thrusters: both athletes must be in the bottom of the squat at the same time for the rep to count.
For the Burpees: Both athletes’ chests must be on the floor at the same time for the rep to count.

Rest until clock reaches 20:00, then...

B. TEAM SERIES Event 2:
In pairs, with only one athlete working at a time and paritioning reps however you like, complete the following for time:
100 Cals on the Rower
100 Toes-to-Bar

Only one Rower per team. Only one Pull-up station/bar per team. There is a minimum work requirement for an athlete: 20 Cals and 20 T2B.

SCALED:
In pairs, complete 9-15-21 reps of:
Synchro Thrusters (65/45 lbs)
Synchro Bar Facing Burpees

Rest until clock reaches 20:00, then...

In pairs, with only one athlete working at a time and paritioning reps however you like, complete the following for time:
100 Cals on the Rower
100 hanging knee raises

Wednesday, September 20, 2017

Team Series Week 1 workouts have been announced!

1. If you are a registered team, please make sure you are already signed int the class you are attending.
2. Please make sure you have SCORE SHEETS printed out and filled in.
3. Please make sure you know the workouts and understand the rules as well as movement standards.
4. Please make sure you have a judge that can judge your workouts - if you are having trouble linking up with a judge, please email Coach Josh! He can tell you the other teams that are registered and you can judge for each other.

https://games.crossfit.com/workouts/teamseries/2017
Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Jerk

Build over the course of the 10 sets to something heavy for the day.

B. For time:
80 Double Unders
80 Air Squats
800 Meter Run
40 Kettlebell Swings (70/53 lbs)
40/30 Cals Row

Time cap: 20-minutes

C. Three sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
Rest 45 seconds after each leg
Rest 90 seconds

Tuesday, September 19, 2017

Today's Workout:
A. Every 2-minutes for 6 minutes (3 sets):
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Followed by…

Every 2-minutes, for 12 minutes (6 sets):
Front Squat x 5 reps @ 80%

B. 5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65 lbs - NO DROPPING BARBELL)

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
V-Ups x 20 reps
Russian Twist with plate x 20 reps
Rest as needed

Monday, September 18, 2017

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

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM

(Coach's NOTE: Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. Complete as many rounds and reps as possible in 8-minutes, of:
10 Toes to Bar
10 Burpee Box Jump Overs (24/20")

C. "Optional Accessories"
3 sets of:
12 Dumbbell Floor Press

12 Dumbbell Bent Over Rows (each arm)
Rest as needed

Saturday, September 16, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Close Grip Overhead Squats x 4 reps

Try to go heavier than last week.

B. In teams of 2, complete 2 sets for max reps of:
2 minutes of Wall Ball Shots (20/14 lbs)
2 minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
2 minutes of Double-Unders (every 10 reps is 1 point)
2 minutes of Dumbbell Push Press (50/35 lbs)
2 minutes of Assault Bike (for Cals)
Rest 60 seconds

CATCH WALL BALLS! DO NOT DROP DUMMBELLS!

Friday, September 15, 2017

Today's Workout:
A. Every 2-minutes for 20-minutes (10 sets):
Push Jerk x 2 reps

Work up to a heavy double for the day.

B. Complete as many rounds and reps as possible in 9-minutes, of:
9 Kettlebell Swings (53/35 lbs)
9 Burpees
9 Kettlebell Swings (53/35 lbs)
9 Box Jumps (24/20")

Thursday, September 14, 2017

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Every 2-minutes for 12-minutes (6 sets):
1 Pause Back Squat @ 33X1 + 2 Back Squats (no tempo prescription)

Go up 5% from last week.

B. Complete as many rounds and reps as possible in 5-minutes, of:
50 Wall Ball Buy-In (20/14 lbs)
12 Deadlifts (225/155 lbs)
12 Lateral Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
35 Wall Ball Buy-In (20/14 lbs)
9 Deadlifts (225/155 lbs)
9 Lateral Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
20 Wall Ball Buy-In (20/14 lbs)
6 Deadlifts (225/155 lbs)
6 Lateral Barbell Burpees

CATCH YOU WALL BALLS!

Wednesday, September 13, 2017

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Take 2-minutes for 16-minutes (8 sets):
Clean Pull + Clean + Jerk

Establish a heavy weight for the day.

B. Option A:
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

OR...

Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups

NO DROPPING THE BARBELL FROM OVERHEAD!

Tuesday, September 12, 2017

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Every 2-minutes for 14-minutes (7 sets):
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)

B. Every 3-minutes for for 15-minutes (5 sets):
400 Meter Run
12 Toes-to-Bar

Score is slowest time. Use a running clock, so first round starts at 0:00, second round 3:00, third round 6:00, fourth round 9:00 and fifth round 12:00.

Monday, September 11, 2017

Today's Workout:
A. Take 15-minutes, to establish a heavy-ish load...
Snatch Pull + Snatch + Overhead Squat

LET FEEL DICTATE LOAD.

B. "9/11/2001"
In teams of 2, partitioning reps however you like, complete the following for time:
2977 Meter Row (Buy-in)
---
4 rounds:
9 Burpee Box Jump Overs (EACH)
11 Bar Complexes (135/95 lbs)
---
2001 Meter Row (Cash-out)

TIME CAP: 30-minutes

1 Bar Complex:
Power Clean
Front Squat
Push Press
Front Squat
Push Press

Saturday, September 2, 2017

Scheduling Reminder: we will be closed on Monday, September 4th in honor of Labor Day! But here's a workout you can do on your own.

Workout of the Day
A. At a track, park or beach...
Complete 5 rounds for time:
Run 400 Meters
30 Air Squats
15 HR Push-ups

If you don't have 400 Meters marked, run as far as you can in 2 minutes.


B. Enjoy your day off and recharge your body for the rest of the week!

Saturday, August 26, 2017

Today's Workout:
A. Every 3-minutes for 16 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*(Optional) Set 8 – 1 rep @ 101-105%

We want to see good, clean mechanics. You are allowed only minimal postural deviation – no hitching or excessive struggle on your ascent.

B. In teams of 3, partitioning reps however you like, complete the following for time, of:
400 Meter Run (together)
100 Power Snatches (75/55 lbs - NO DROPPING)
400 Meter Run (together)
75 Power Snatches (95/65 lbs - NO DROPPING)
400 Meter Run (together)
50 Power Snatches (115/75 lbs - NO DROPPING)
400 Meter Run (together)

Using one barbell and changing the weights out before or after each round.

Time cap: 30-minutes

Friday, August 25, 2017

Today's Workout:
A. Take 15-minutes to build to today's heavy single Push Jerk.

B. 3 rounds for time, of:
10 Toes to Bar
10 Front Squats (165/110 lbs)
10 Burpees over the Bar

Time cap: 15-minutes

Thursday, August 24, 2017

Today's Workout:
A. Gymnastic Skill Warm-up:
3 sets, not for time:
Handstand Hold (Nose to Wall, Heels to Wall, or Freestanding) x 30-60 seconds
Inverted Ring Rows x 6-8 reps @ 30X1 (use box to prop feet up; perform slow and controlled on descent)
Roll to Candlesticks x 10-12 reps (as fast as possible)

B. 3 rounds for time, of:
50/35 Calories on the Rower
100 Double Unders
200 Meters UNBROKEN Farmers Carry (70/53 lbs KB or DB)

Pick a pair of Kettlebells or Dumbbells that they could complete 200 Meters WITHOUT STOPPING.

Time cap: 20-minutes

C. Optional Accessories:
Three sets of:
Banded Face Pulls x 15-20 reps
Back Extensions x 8-10 reps
Rest as needed

Wednesday, August 23, 2017

Today's Workout:
A. Every 90 seconds for 6-minutes (4 sets):
Muscle Clean x 3 reps

Pull your hands as high as possible before driving your elbows through.

Followed by...

Every minute on the minute for 10-minutes (10 sets):
Power Clean x 1 rep

Work up in weight each set.. if it feels good, you can work to a heavy single.

B. 4 sets each of 20 seconds on, 10 seconds off:
Ab-mat Sit-Ups
Deadlifts (155/105 lbs)
Ab-mat Sit-Ups
Deadlifts (155/105 lbs)

C. Optional Accessories:
Three sets of:
Standing Dumbbell Tricep Extension x 10-12 reps
Dumbbell Hammer Curl x 10-12 reps
Rest as needed

Tuesday, August 22, 2017

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3- = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

B. Complete as many reps (Cals) as possible in 4-minutes, of:
15-12-9
Wallballs (20/14 lbs - CATCH BALL FOR REP)
Pull-ups
Then, in remaining time..
Max Calorie Bike

Rest 4 minutes

Complete as many reps (Cals) as possible in 4-minutes, of:
12-9-6
Wallballs (20/14 lbs - CATCH BALL FOR REP)
Pull-ups
Then, in remaining time..
Max Calorie Bike

rest 4 minutes

Complete as many reps (Cals) as possible in 4-minutes, of:
9-6-3 rep rounds of:
Wallballs (20/14 lbs  - CATCH BALL FOR REP)
Pull-ups
Then, in remaining time..
Max Calorie Bike

Monday, August 21, 2017

Today's Workout:
A. Every 90 seconds for 6-minutes (4 sets):
Muscle Snatch + OHS + Snatch Drop + 3 zotts press 

Light weight. This is a warm-up.

Followed by...

Every minute on the minute for 10-minutes (10 sets):
Snatch x 1 rep

Build as long as your lift is successful.

B. 21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Burpees over the Bar

ABSOLUTELY NO DROPPING THE BAR! Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh.

Time cap: 15-minutes

C. Optional Accessories:
Three sets of:
Kettlebell Biceps Curls x 6-8 reps
Wall Walks x 5 reps
Rest as needed

Saturday, August 19, 2017

Today's Workout:
A. Skill Warm-up:
3 sets, not for time:
Single-Arm Overhead DB Walking Lunges x 20 steps
Double-Unders x 40-50 reps, if you are good at DU, make these UNBROKEN sets
Bar Muscle-ups x 2-8 reps

B. In co-ed teams of 3, complete the following for time:
10k Row

Athletes must change every 250 Meters and stay in order.

Time cap: 40-minutes

Friday, August 18, 2017

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Clean Pull + Clean + Jerk

Move up in weight each set. Work to a heavy load for the day. IF your legs are trashed, keep the load lighter and just work consistancy throughout all the sets.

B. Complete as many rounds and reps as possible in 7-minutes, of:
Power Snatch (115/75 lbs - NO DROPPING THE BAR!)
EMOM: 7 Wall Balls (30/20 lbs - CATCH BALL FOR REP)

Wall Balls start on the 0:00.

C. "Optional Accessories"
3 sets of:
Strict Toes to Bar x 6-8 reps @ 4011
Rest as needed

Thursday, August 17, 2017

Today's Workout:
A. Take 8-minutes to warm-up to 80% of your 1-RM, then...

Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80-85%
*Sets 4-6 = 2 reps @ 90-95%

B. For Time:
15-12-9
Kettlebell Swings (70/53)
Burpees

800 Meter Run

15-12-9
Kettlebell Swings (70/53)
Burpees

C. Optional Accessories:
2 sets of:
Ab-Wheel Roll Outs x 15-20 reps
Wall Walks x 5 reps
Rest as needed
Parking pass #540 is missing! Please return it ASAP!

Also, please remember to sign out your parking pass every time you use one.

Wednesday, August 16, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Strict Press x 3 reps

Work up to a challenging triple.

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 12 Alternating Front Rack Lunges (135/95 lbs)
Minute 2 – 20 Double-Unders + 3/2 Bar Muscle-ups
Minute 3 – 15/12 Cals on the Assault Bike

C. Optional Accessories:
2 sets of:
1-minute of Couch Stretch (each side)
1-minute of Figure 4 Floor Glute Stretch (each side)

Tuesday, August 15, 2017

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 2 reps @ 80%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 95+%

B. 2017 Crossfit Games Masters & Teen Event – “Bar Fight”
For time:
50 Chest-to-Bar Pull-Ups
40 Toes to Bar
30 Clean & Jerks (205/145 lbs)

Time Cap = 20 minutes

Monday, August 14, 2017

Today's Workout:
A. Every minute on the minute for 10-minutes (10 sets):
Snatch + Overhead Squat

Warm up before beginning first set and begin counting sets around 65%. Move up in weight each set.

B. Complete as many rounds and reps as possible in 4-minutes, of:
18 Calorie Row
18 Burpees over the Bar
Max Thrusters (135/95 lbs)

Rest 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
15 Calorie Row
15 Burpees over the Bar
Max Thrusters (135/95 lbs)

Rest 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
12 Calorie Row
12 Burpees over the Bar
Max Thrusters (135/95 lbs)

C. "Optional Accessories"
2 sets of:
Banded Pull Aparts x 20 reps
Hip Flexor Stretch x 30 seconds each side
Rest as needed

Saturday, August 12, 2017

Today's Workout:
A. Skill Warm-up:
3 sets, not for time:
Handstand Holds (Nose to Wall, Heels to Wall, or Freestanding) x 30-60 seconds
Double-Unders x 40-50 reps, if you are good at DU, make these UNBROKEN sets
Rest as needed

B. Every 3-minutes for 18-minutes (6 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%

Remember, this is 98% of your training 1-RM or your last tested, but recent 1-RM.

C. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 20-minutes, of:
Run 200 Meters
5 Front Squats (185/125 lbs)
10 Toes to Bar

Friday, August 11, 2017

Today's Workout:
PLEASE REMEMBER TO SIGN IN FOR CLASS ON MINDBODY. If your account is not working properly, please email Coach Elyse (elyse@808crossfit.com).
A. Take 15-minutes to work up to a 3-RM Push Press, then...

One set of:
Max Reps of Push Press @ 70% of today's 3-RM

B. For Time: 
100 Dumbbell Snatch (50/35 lbs - NO DROPPING THE DUMBBELL)
EMOM: 3-5 Burpees (This workout will start with the Burpees.)

Choose a number of Burees in the range that will be challenging but still allow you to have at least 30 seconds remaining in the minute.

C. Optional Accessories:
2 sets of:
1-minute of Hamstring Stretch (each side)
1-minute of Shoulder Opener on floor (each side)
10 one-legged Figure-4 squats (assisted)

Thursday, August 10, 2017

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 2 reps @ 90%

B. In pairs, alternating movements with a partner, complete 5 rounds for time, of:
25 Calorie Row
25 Calorie Assault Bike
Run 400 Meters

Wednesday, August 9, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
2 Hang Clean + Clean

The hang clean is where you really get to practice hitting the launch position. Get to that same position when you pull from the floor. Move up in weight each set.

Followed by...

3 sets of:
Clean Pulls x 3 reps

Don't just hit the bar off the legs.. make sure you brush UP and keep your lats engaged, so that bar doesn't bang OUT.

B. Ascending Ladder for 7 Minutes:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders
Continue adding (1) Power Clean per round until time expires...

C. Optional Accessories:
3 sets of:
Back Extensions x 12 reps
KB Side Bends x 25 each side
Rest as needed

Tuesday, August 8, 2017

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

B. For time:
30 Pull-Ups
40 Shoulder-to-Overhead (95/65 lbs)
40 Overhead Squats (95/65 lbs)
30 Pull-Ups

C. Optional Accessories:
2 sets of:
1-minute of Couch Stretch (each side)
1-minute of Shoulder Opener on floor (each side)
10 Inch-Worms with a Push-up

Monday, August 7, 2017

Today's Workout:
PLEASE REMEMBER TO SIGN IN FOR CLASS ON MINDBODY. If your account is not working properly, please email Coach Elyse (elyse@808crossfit.com).
A. Every 2 minutes, for 10 minutes (5 sets):
2-Position Snatch
(high hang, mid-patella, floor)

Only move up in load if mechanics are perfect.

Followed by...

3 sets of:
Snatch Deadlift x 3 reps @ 95% of 1-RM Snatch
Rest 60-90 seconds

On the last rep or each set, take 5 full seconds to lower the weight back to the floor - going through good positioning.

B. 7 rounds for time of:
5 Bar Muscle-ups
20 Wall Balls (20/14 lbs to 10' - CATCH BALL)

Time cap: 20-minutes

C. Optional Accessories:
8 sets of:
25 seconds of L-Sit Hold
Rest 15 seconds

Saturday, August 5, 2017

Today's Workout:
A. Skill Warm-up:
3 sets, not for time:
Muscle-ups x 3-6 reps (COACHES: please make sure athletes are facing the back wall with flags when doing ring Muscle-ups)
Double-Unders x 40-50 reps, if you are good at DU, make these UNBROKEN sets
Rest as needed

No Muscle-ups, sub Ring Dips, Strict (Chest to Bar) Pull-ups, and/or Muscle-up Progressions.

B. Every 2-minutes for 12-minutes (6 sets):
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%

C. In teams of 2, partitioning reps however you like (except for DU), complete the following for time:
Row 2000 Meters
200 Double-Unders (100 each athlete)
200 Kettlebell Swings (53/35 lbs)
200 Hand Release Push-ups

*MAKE YOUR PUSH-UPS LEGIT - no thighs on the floor, toes must remain in contact with the ground.*

Friday, August 4, 2017

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Power Clean + Clean + Push Jerk

I want the there to be lots of emphasis on getting the bar as high as you can on the power clean (by using lots of leg drive), and then feeling that same leg drive on the clean.

B. Every minute on the minute for 16-minutes (8 sets):
Even - 15 Wall Balls (20/14 lbs to 10' - CATCH BALL FOR GOOD REP)
Odd - 4/3 Bar Muscle-ups

C. Optional Accessories:
2 sets of:
1-minute of Couch Stretch (each side)
1-minute of Shoulder Opener on floor (each side)
10 Inch-Worms with a Push-up

Thursday, August 3, 2017

Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 85-90%

B. 4 rounds for time, of:
400 Meter Run
15 Power Snatches (75/55 lbs)

ABSOLUTELY NO DROPPING THE BARBELLS!

Time cap: 20-minutes

C. Optional Accessories:
2 sets of:
V-ups x 15-20 reps
Plank Hold x 45-60 seconds
Hip Extensions x 10-12 reps
Rest as needed

Wednesday, August 2, 2017

Today's Workout:
A. Every 90 seconds for 9-minutes (6 sets):
Push Press x 3 reps

Focus on perfect dip mechanics and practicing driving your hands back as soon as it passes your forehead. Go up in weight each set

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time, of:
Clean and Jerk (135/95 lbs)
Burpees over the Bar

Time cap: 20-minutes

C. Optional Accessories:
2 sets of:
1-minute of Figure 4 stretch (each side)
1-minute of Pigeon stretch (each side)
1-minute of Straddle stretch

Tuesday, August 1, 2017

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-75%
*Sets 5-8 = 2 reps @ 80-85%
*Sets 9-10 = 1 rep @ 90-95%

B. 21-15-9 rep rounds for time, of:
Strict Handstand Push-ups
Toes to Bar

Time cap: 15-minutes

C. Optional Accssories:
2 sets of:
Kettlebell Side Bends x 15-20 reps (each side)
Banded Pull Aparts x 15-20 reps
Rest as needed

Monday, July 31, 2017

Today's Workout:
A. Skill Warm-up:
2 sets with an empty barbell:
3 Muscle Snatch + 3 OHS + 3 Snatch Drops + 3 Zotts Press
Rest 60 seconds

B. Weightlifting:
Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-patella, floor)

Only move up in load if mechanics are perfect.

Followed by...

3 sets of:
Snatch Deadlift x 3 reps @ 90-95% of 1-RM Snatch
Rest 60 seconds

On the last rep or each set, take 5 full seconds to lower the weight back to the floor - going through good positioning.

C. Conditioning:
“Josh”
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups

NO DROPPING BARS FROM OVERHEAD!

Time cap: 15-minutes

Saturday, July 29, 2017

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Jerk-Grip Overhead Squat x 4 reps @ 3311

Focus on tempo and mobility, not load.

B. Complete as many rounds as possible in 20 minutes of:
Run 800 meters
10 Deadlifts (275/185 lbs)
Run 800 meters
50 Ab-mat Sit-ups

Friday, July 28, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

B. Complete as many cals as possible in 5-minutes:
5 Rounds of “The Chief” (135/95)
Max Calories on the Rower

Rest 5 minutes...

Complete as many cals as possible in 5-minutes:
4 Rounds of “The Chief” (135/95)
Max Calories on the Rower

Rest 5 minutes...

Complete as many cals as possible in 5-minutes:
3 Rounds of “The Chief” (135/95)
Max Calories on the Rower

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Thursday, July 27, 2017

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

B. Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Chest to Bar Pull-ups

Time cap: 15-minutes

Wednesday, July 26, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets) of:
Hang Clean + Clean + Jerk

Followed by…

Every 3 minutes, for 12 minutes (4 sets) of:
Clean & Jerk x 3 reps

B. 27-21-15-9 reps for time of:
Squat Cleans (95/65 lbs - NO DROPPING BARBELLS)
Ring Dips

Time cap: 20-minutes

Tuesday, July 25, 2017

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 10 Burpee Box Jump Overs (55/35 lbs)
Minute 3 – 30 Double-Unders + 10 Toes-to-Bar

Monday, July 24, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-thigh, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%

B. For time:
Run 400 Meters
21 Overhead Squats (135/95 lbs)
Run 400 Meters
15 Overhead Squats (135/95 lbs)
Run 400 Meters
9 Overhead Squats (135/95 lbs)

Time cap: 18-minutes

Thursday, July 13, 2017

Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Alternating Pistols x 16 reps (8 each leg)

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 4 Hang Squat Cleans + 4 Push Press (135/95 lbs)
Minute 2 – 20 Double-Unders + 8 Pull-ups
Minute 3 – 15/12 Cals on the Assault Bike

Wednesday, July 12, 2017

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%

B. "Diane's Sister"
21-15-9 rep rounds for time, of:
Deadlifts (275/185 lbs)
Strict Handstand Push-ups

Time cap: 18-minutes

Tuesday, July 11, 2017

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. 10-8-6-4-2 rep rounds for time, of:
Power Cleans (185/125 lbs)
Bar Muscle-ups

No Bar Muscle-ups, sub Chest to Bar Pull-ups (x2) or Ring Dips (x2).

Monday, July 10, 2017

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. For time:
30 Burpee Box Jump-Overs (24″/20″)
30 Toes-to-Bar
30 Thrusters (95/65 lbs)

NO DROPPING BARBELLS FROM OVERHEAD!

C. "Optional Accessories"
Tabata L-Sit
8 sets of:
20 second L-Sit Hold
Rest 10 seconds

Saturday, July 8, 2017

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

(Try to go heavier than last week - we want to see your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.)

B. In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
5 Front Squats (185/125 lbs)
10 Burpees over the Barbell

Rest 2 minutes, and then…

In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
Row 250 Meters
10 Power Cleans (135/95 lbs)

Rest 2 minutes, and then...

In Teams of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Snatches (95/65 lbs - NO DROPPING BAR!)
20 Double-Unders (Sub 40 Single-Unders)

Friday, July 7, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75%

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Stiff-Legged Deadlift x 8 reps @ 75-80% of 1-RM Clean

B. For time:
27 Thrusters (95/65 lbs)
Run 400 Meters
21 Thrusters (95/65 lbs)
Run 400 Meters
15 Thrusters (95/65 lbs)
Run 400 Meters
9 Thrusters (95/65 lbs)
Run 400 Meters
6 Thrusters (95/65 lbs)
Run 400 Meters
3 Thrusters (95/65 lbs)

Time cap: 20-minutes
ABSOLUTELY NO DROPPING BARS FROM OVERHEAD!

Thursday, July 6, 2017

Today's Workout:
A. Three sets not for time, of:
Bar Muscle-ups x 4-8 reps
Strict Handstand Push-ups x 8-12 reps
Alternating Pistols x 20 reps (10 each leg)

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 4 Hang Squat Cleans + 4 Push Press (135/95 lbs)
Minute 2 – 20 Double-Unders + 8 Toes to Bar
Minute 3 – 10 Burpee Box Jump Overs (20″)

Wednesday, July 5, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 60-65% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 70-75% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 80-85% of 1-RM Clean & Jerk

*Final week of this hang in there!

B. 21-15-9 rep rounds of:
Deadlifts (225/155 lbs)
Cals on the Assault Bike or Rower

Time cap: 12-minutes

Tuesday, July 4, 2017

Happy 4th of July! Get outside and enjoy the holiday. See you for regular class schedule tomorrow, Wednesday, July 5, 2017.

Monday, July 3, 2017

Today's Workout:
Scheduling Reminder: We are CLOSED tomorrow in honor of the 4th of July! Enjoy the rest day and see you on Wednesday.
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 60-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 70-75% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 80-85% of 1-RM Snatch

*Final week of this hang in there!

B. 3 rounds for time, of:
60 Double-Unders
30 Wall Balls (20/14 lbs to 10')
15 Chest to Bar Pull-ups

Time cap: 18-minutes

Saturday, July 1, 2017

Today's Workout:
Scheduling Reminder: We will be CLOSED on Tuesday, July 4, 2017 in honor of the 4th of July!
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

(We want to see your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.)

B. "Championship F.G.B."
Five rounds for max reps, of:
1-minute of Wall-balls (20/14 lbs to 10' - CATCH BALL FOR GOOD REP)
1-minute of Sumo deadlift high-pull (75/55 lbs - NO DROPPING)
1-minute of Box Jump (20")
1-minute of Push-press (75/55 lbs - NO DROPPING)
1-minute of Row (Calories)
Rest 1-minute between rounds

The clock does not reset or stop between exercises. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*SEE RESULTS FROM MAY 13, 2017.

Friday, June 30, 2017

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70-75%

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 75-80% of 1-RM

Work on positioning and mechanics.

B. 3 rounds for time, of:
400 Meter Run
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Thursday, June 29, 2017

Today's Workout:
Scheduling Reminder: We will be CLOSED on Tuesday, July 4, 2017 in honor of the 4th of July!
A. Three rounds not for time of:
Roll to Candlestick x 10-12 reps
Handstand Hold (Wall, Nose to Wall or Free standing) x 45-60 seconds
Double-Unders x 40-50 reps

B. "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Ab-mat Sit-ups
100 Air Squats

TIME CAP: 25-minutes

Wednesday, June 28, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 65-70% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 75-80% of 1-RM Clean & Jerk

B. 5 rounds for time, of:
10 Power Snatches (95/65 lbs)
10 Box Jump Overs (24/20")

Absolutely NO DROPPING the barbell!

TIME CAP: 15-minutes

Tuesday, June 27, 2017

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 4-minutes for 20-minutes (5 sets):
20 Wall Ball Shots (20/14 lbs to 10')
15 Toes to Bar
10 Burpees

Monday, June 26, 2017

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING UP FOR CLASSES ON MINDBODY. If your MINDBODY is not working properly, please make sure you see Kate or email Coach Elyse.
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80% of 1-RM Snatch

B. For Time:
800m Run
40/30 Cals on the Assault Bike or Rower
30 Kettlebell Swings (70/53 lbs)
20 Strict Handstand Push-ups

Saturday, June 24, 2017

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU SIGN INTO CLASSES ON MINDBODY.
A. Every 2 minutes, for 10 minutes (5 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)

SAME AS LAST WEEK, try to go up in load from last Saturday.

B. Complete as many rounds and reps as possible in 4-minutes, of:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95 lbs)

Rest exactly 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105 lbs)

Rest exactly 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/125 lbs)

Friday, June 23, 2017

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70-75%

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 75-80% of 1-RM

Work on positioning and mechanics.

B. 3 rounds for time, of:
400 Meter Run
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Today's Workout:
REMINDER: PLEASE MAKE SURE YOU SIGN INTO CLASSES ON MINDBODY.
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 8 reps @ 70%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 70-75% of 1-RM

Work on positioning and mechanics.

B. Complete as many rounds and reps as possible in 15-minutes, of:
60 Double-Unders
30 Calorie Row
15 Deadlifts (225/155 lbs)

Thursday, June 22, 2017

Today's Workout:
A. Three rounds not for time of:
Roll to Candlestick x 10-12 reps
Handstand Hold (Wall, Nose to Wall or Free standing) x 45-60 seconds
Double-Unders x 40-50 reps

B. "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Ab-mat Sit-ups
100 Air Squats

TIME CAP: 25-minutes
Today's Workout:
A. Three rounds not for time of:
Muscle-ups x 3-6 reps
(No MU, sub Ring Dips or Muscle-up Progressions)
Alternating Pistols x 10-12 reps

B. Hero Workout "Blake"
4 rounds for time, of:
100-ft. walking lunge with 45-lb. plate held overhead
30 Box Jumps (24/20")
20 Wall-ball Shots (20/14 lbs)
10 Handstand Push-ups

TIME CAP: 28 minutes

Wednesday, June 21, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk

*SAME AS LAST WEEK - dial in perfect positions. Start around 50% of 1-RM C&J and build over the 9 sets.

B. 3 rounds for time of:
Run 400 Meters
12 Squat Snatches (95/65 lbs)
21 Hand Release Push-ups

NO DROPPING BARBELLS FROM OVERHEAD!

Tuesday, June 20, 2017

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat
Set 1 - 65% x 2 reps
Set 2 - 75% x 2 reps
Set 3 - 80% x 2 reps
Set 4 - 85% x 2 reps
Set 5 - 88% x 2 reps
Set 6 - 88+% x 2 reps

B. 5 rounds for max reps of:
1 minute of Sumo Deadlift High Pull (75/55 lbs)
1 minute of Push Press (75/55 lbs)
1 minute of Rowing (Calories)
Rest 1 minute

ABSOLUTELY NO DROPPING BARBELLS.

Monday, June 19, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

*SAME AS LAST WEEK - dial in perfect positions this week. Start around 50% of 1-RM and build over the 9 sets.

B. "Bodhi Akira"
6 rounds of:
13 Chest to Bar Pull-ups
17 Wall Ball Shots (30/20 lbs to 10')

CATCH BALL FOR GOOD REP!

TIME CAP: 20-minutes

Saturday, June 17, 2017

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Jump to Split x 4 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)

B. In teams of 3, complete as many rounds and reps in 25-minutes, of:
10 Reverse Lunges (95/65 lbs)
10 Shoulder to Overhead (95/65 lbs)
10 Burpees over the Barbell
---
400m Run

*Athlete 2 can start once Athlete 1 leaves for the 400 Meter Run. Athlete 3 starts when Athlete 2 leaves for the run, as long as Athlete 1 is back from run and resting, etc.

Friday, June 16, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70%

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 6 reps @ 2X11
(perform with 60-70% of 1-RM)

Work on positioning and mechanics.

B. Complete as many rounds and reps in 4-minutes of:
21 Hang Power Cleans (135/95 lbs)
21 Wall Balls (20/14 lbs to 10')
21 Cals on Assault Bike or Rower

Rest 4-minutes, then...

Complete as many rounds and reps in 4-minutes of:
15 Hang Power Cleans (135/95)
15 Wall Balls (20/14 lbs to 10')
15 Cals on Assault Bike or Rower

Rest 4-minutes, then...

Complete as many rounds and reps in 4-minutes of:
9 Hang Power Cleans (135/95)
9 Wall Balls (20/14 lbs to 10')
9 Cals on Assault Bike or Rower

Thursday, June 15, 2017

Today's Workout:
A. Three rounds not for time of:
Muscle-ups x 3-6 reps
(No MU, sub Ring Dips or Muscle-up Progressions)
Alternating Pistols x 10-12 reps

B. "Daniel"
For time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-ups

NO DROPPING BARBELLS FROM OVERHEAD.

TIME CAP: 25-minutes

Wednesday, June 14, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk

*Start around 50% of 1-RM C&J and build over the 9 sets.

B. Complete as many rounds and reps as possible in 18-minutes, of:
18/12 Calorie Row
15 Box Jumps (24/20")
12 Alternating Dumbbell Snatch (50/35 lbs)
9 Toes to Bar

NO DROPPING THE DUMBBELLS!

Tuesday, June 13, 2017

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat
Set 1 - 60% x 2 reps
Set 2 - 70% x 2 reps
Set 3 - 75% x 2 reps
Set 4 - 80% x 2 reps
Set 5 - 85% x 2 reps
Set 6 - 85+% x 2 reps

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 20 Double-Unders + 5 Deadlifts (275/185 lbs)
Minute 2 – 10 Chest to Bar Pull-ups
Minute 3 – 15/12 Cals on the Assault Bike

Monday, June 12, 2017

Today's Workout:
Reminder: We are following a NORMAL class schedule today, Monday, June 12th. However, today is a state holiday, King Kamehameha Day, so parking along the canal (Kohou Street) is free, just in case all of the onsite parking is taken during the daytime classes. Thanks everyone!
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

*Start around 50% of 1-RM and build over the 9 sets.

B. 21-15-9 rep rounds for time, of:
Overhead Squats (135/95 lbs)
Burpees over the Bar

C. 3 sets of:
Band Pull Aparts x 20 reps
Kettlebell Side Bends x 20 reps each side
Rest as needed

Saturday, June 10, 2017

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 70-75%
*Set 4 – 8 reps @ 75-80%
*Set 5 – 6 reps @ 80-85%
*Set 6 – 4 reps @ 90-95%

B. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 20-minutes, of:
24 Double-Unders
12/10 Cals on the Bike or Rower
12 Thrusters (75/55 lbs - ABSOLUTELY NO DROPPING BARBELLS)

Friday, June 9, 2017

Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Thruster.

*Barbell must start on the floor - Power Clean or Clean the bar to the shoulders.

B. In pairs, alternating runs (work/rest with a partner), complete 2 rounds for time:
200 Meter Run (Partner A)
200 Meter Run (Partner B)
400 Meter Run (Partner A)
400 Meter Run (Partner B)
600 Meter Run (Partner A)
600 Meter Run (Partner B)

Thursday, June 8, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 5 reps

You choose the weight.

B. "Nate"
Complete as many rounds and reps as possible in 20-minutes, of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53 lbs)

Wednesday, June 7, 2017

Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Clean & Jerk.

B. Every minute on the minute for 21-minutes (7 sets):
Minute 1 - 15 Wall Balls (20/14 lbs to 10')
Minute 2 - 15/12 Cals on the Rower
Minute 3 - 50 second Plank Hold

MUST CATCH WALL BALL FOR GOOD REP.

Tuesday, June 6, 2017

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets), complete:
Front Squat

Sets 1-2 – 3 reps @ 75%
Sets 3-4 – 2 reps @ 80%
Sets 5-6 – 2 reps @ 85%
Sets 7-10 – 1 rep @ 90+%

B. 3 rounds for time, of:
Run 600 Meters (400M + 200M)
16 Deadlifts (225/155 lbs)
60 Double-Unders

Monday, June 5, 2017

Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Snatch.

B. 5 rounds for max reps, of:
1:00 Row for Cals
1:00 Power Snatch (75/55 - ABSOLUTELY NO DROPPING BARBELL)
1:00 Burpees over the Barbell
1:00 Rest

Friday, June 2, 2017

Today's Workout:
Parking Reminder: Parking will still be limited onsite for Saturday morning classes, so please find street parking, which should be fairly open on Kalani Street. Thanks for doing a great job adjusting this week.
A. Every 90 seconds for 15-minutes (10 sets):
Split Jerk x 1 rep

Build to today’s heavy single.

B. "Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Thursday, June 1, 2017

Member of the Month: Glenn Teraoka


Member of the month: Glenn Teraoka (@glennteraoka), 63. He's been a member for over 3 years! With every passing year, this stud just gets fitter and fitter. Thank you for constantly brightening everyone's day with your infectious smile and ever caring personality. If the world were more like Glenn, it would be a much brighter place.
Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Use your 1-RM from the start of this cycle – not one that you may have set in the past couple of weeks.

B. 3 rounds for time, of:
21/15 Cals on the Assault Bike/Rower
18 Wall Balls (30/20 lbs to 10')
15 Kettlebell Swings (70/53 lbs)
9 Toes to Bar

Wednesday, May 31, 2017

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Clean x 1 rep

Build to today’s heavy single.

B. "Christine"
3 rounds for time, of:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

Tuesday, May 30, 2017

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Snatch x 1 rep

Build to today's heavy single.

B. "Grace"
For time:
30 Clean and Jerk (135/95 lbs)

OR

"Isabel"
For time:
30 Snatches (135/95 lbs)

Monday, May 29, 2017

Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 7:00am, 8:30am, and 10:00am classes only! Sorry no out-of-town guests today (you must be signed in on MINDBODY). We have a full house! PLEASE FIND STREET PARKING FOR CLASSES TODAY. Thanks!
"Memorial Day Murph"
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Partition reps however you like. If you have body armor or a weighted vest, wear it.

Sunday, May 28, 2017

Memorial Day Murph on Monday!

Scheduling Reminder: We are following a Holiday Schedule on Monday, May 29th - 7:00am, 8:30am, and 10:00am classes only (you must be signed in on MINDBODY)! Sorry no out-of-town guests today. We have a full house!

PLEASE FIND STREET PARKING FOR CLASSES (either down Kalani Street or the metered parking along the canal as it is free on holidays). Other tenants are still open for business and we do not want you to have to move your car in the middle of "Murph." Thanks for your kokua!

Friday, May 26, 2017

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%

followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean + Jerk @ 65-80%

followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean + Jerk @ 80-95%

B. For time:
75/60 Cal Assault Bike
50 Power Snatches (75/55 lbs)
25 Over-the-Bar Burpees

*Absolutely NO DROPPING BARBELLS.

Thursday, May 25, 2017

TOMORROW: 808 BLACK FRIDAY


Wear a black 808 shirt/tank to class tomorrow (Friday) in support of our 2 teams competing at the California Regional. Plan B will be in Heat 1 and Team 808 will be in Heat 3.

FRIDAY (5/26)
Event 1:
Heat 1: 9:00am PDT (6:00am HI time)
Hear 3: 10:00am PDT (7:00am HI time)

Event 2:
Heat 1: 11:00am PDT (8:00am HI time)
Heat 3: 11:40am PDT (8:40am HI time)
Today's Workout:
A. Take 20 minutes to build to today’s 1-RM Back Squat

Let feel dictate loading.

B. “DT”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Time cap: 20-minutes

California Regional/Memorial Day Weekend schedule:
Friday: Normal Schedule
Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY. Sorry, no out-of-town guests today! We've got full classes. Thanks!
Tuesday: Normal Schedule

Wednesday, May 24, 2017

Today's Workout:
A. Every minute on the minutes for 16-minutes (8 sets):
Odd: 15 Wallballs (20/14 lbs)
Even: 50 Double-Unders

Rest until the clock hits 20:00, then...

B. "Helen"
3 rounds for time, of:
400m Run
21 KB Swings (53/35 lbs)
12 Pull-ups

California Regional/Memorial Day Weekend schedule:
Friday: Normal Schedule
Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY.
Tuesday: Normal Schedule