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

Tuesday, May 23, 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 minute on the minute for 20-minutes (5 sets):
Minute 1 - 12 Toes to Bar
Minute 2 - 12 Dumbbell Front Rack Lunges (50/35 lbs)
Minute 3 - 10 Burpee Box Jump Overs (24/20")
Minute 4 - 50 sec Plank Hold (elbows)

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

Monday, May 22, 2017

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch

Loading per set:
*Sets 1-2 – 70%
*Sets 3-4 – 75%

Immediately followed by...

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Build to today's heavy over the 6 sets.

B. Four sets for times:
Row 500 meters
12 Overhead Squats (135/95 lbs)
Rest 60 seconds

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

Saturday, May 20, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B. In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Single-Arm DB Overhead Squat (50/35 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 DB Overhead Squats, and Partner B will run 400 meters – and so on for 30 minutes.

Friday, May 19, 2017

Today's Workout:
A. Every 3 minutes, for 15 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…

One set of:
Back Squat x Max Unbroken Reps @ 85%

Goal is to beat your reps achieved on April 27, 2017.

B. Complete as many rounds and reps as possible in 13-minutes, of:
45 Calorie Row
45 Thrusters (95/65)
45 Toes to Bar
45 Handstand Push-ups

C. Three sets of:
V-ups x 20 reps
Reverse Hypers x 20 reps @ 1010
Rest as needed

Thursday, May 18, 2017

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

Build over the course of the 5 sets.

Immediately followed by...

Every two minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Clean & Jerk

Build over the course of the 5 sets.

B. For time:
800 Meter Run
20 Deadlifts (275/185 lbs)
30 Chest-to-Bar Pull-Ups
40 Burpee Box Jump Overs (24/20")
30 Chest-to-Bar Pull-Ups
20 Deadlifts (315/205 lbs)
800 Meter Run

Time cap: 20-minutes

Wednesday, May 17, 2017

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75%
*Sets 3-4 – 80%
*Sets 5-6 – 85%
*Sets 7-8 – 90%

B. Three sets for times of:
20/15 Calorie Assault Bike
15 Ring Dips
10 Ground-to-Overhead (135/95 lbs)
Rest 2 minutes

C. "Optional Accessories"
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed

Tuesday, May 16, 2017

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

B. "Cindy"
Complete as many rounds and reps as possible in 20-minutes, of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

C. "Optional Accessories"
Three sets each arm of:
Sinlge Arm Dumbbell Press x 6-8 reps
Single Arm Dumbbell Row x 6-8 reps
Rest as needed

Monday, May 15, 2017

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASS ON MINDBODY. This is not only for class logistics, but to monitor parking as well. If your MINDBODY is not working, please make sure you email Coach Elyse ASAP (elyse@808crossfit.com).
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat x 2-3 reps

*Build over the course of the 6 sets.

B. Three rounds for time of:
500 Meter Row
50 Wall Ball Shots (20/14 lbs to 10′ Target)
25 Burpees Over the Erg

Time cap: 20-minutes

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

Friday, May 12, 2017

Today's Workout:
Important Reminder: Tomorrow, Saturday, May 13th, the parking lot will be reserved by New Hope Metro from 7:00am-5:00pm, so you must find street parking if you are coming to class. They will have a monitor overseeing the parking lot. Thank you for your help!
A. Every 3 minutes, for 15 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…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. For time:
800 Meter Run
30 Ring Dips
30 Deadlifts (225/155 lbs)
30 Ring Dips
800 Meter Run

Thursday, May 11, 2017

Today's Workout:
Important Reminder: Saturday, May 13th, the parking lot will be reserved by New Hope Metro from 7:00am-5:00pm, so you must find street parking if you are coming to class. They will have a monitor overseeing the parking lot. Thank you for your help!
A. Every minute on the minute for 4-minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets to something heavy for today)

Followed by...

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70%
*Sets 3-4 – 75%
*Sets 5-6 – 80%

and then…

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

Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%

B. For time:
100 Double-Unders
75 Ab-mat Sit-ups
50 Alternating Dumbbell Snatches (50/35 lbs)
25 Cals on the Assault Bike

C. Three sets of:
V-ups x 20 reps
Reverse Hypers x 20 reps @ 1010
Rest as needed

Wednesday, May 10, 2017

Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps @ 45-55% of 1-RM
Rest 60 seconds

Followed by...

Every 90 seconds for 12-minutes (8 sets):
Jerk
*Sets 1-2 – 3 reps @ 70%
*Sets 3-4 – 2 reps @ 75%
*Sets 5-6 – 1 rep @ 80%
*Sets 7-8 – 1 rep @ 85-90%

B. Every minute on the minute for 21-minutes (7 sets):
Minute 1 - 10 Burpee Box Jump Overs (24/20")
Minute 2 - 10 Toes to Bar
Minute 3 - 15 Thrusters (95/65 lbs)

NO DROPPING THE BARBELL!

C. "Optional Accessories"
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed

Tuesday, May 9, 2017

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

B. 5 rounds for time, of:
9 Hang Power Cleans (135/95)
15 Hand Release Push-ups
21 Air Squats
200 Meter Run

C. Three sets of:
Sinlge Arm Dumbbell Press x 8 reps each arm
Single Arm Dumbbell Row x 6-8 reps each arm
Rest as needed

Monday, May 8, 2017

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASS ON MINDBODY. This is not only for class logistics, but to monitor parking as well. Also a reminder that parking is limited to 90 minutes, if you plan on staying longer find street parking and Coach E will not bother you. There are a lot of new tenants that we share the parking lot with, so please be mindful of this rule.
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)

B. For time:
70 Calorie Row
60 Wall Ball Shots (30/20 lbs - CATCH BALL)
50 Kettlebell Swings (70/53 lbs)
40 Chest-to-Bar Pull-Ups
30 Strict Handtand Push-Ups

Time cap: 20-minutes

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

Saturday, May 6, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (53/35 lbs)
400 Meter Run*
100 Barbell Thrusters** (45/35 lbs)
400 Meter Run*
50 Burpees
400 Meter Run*
100 Barbell Thrusters** (45/35 lbs)
400 Meter Run*
100 Kettlebell Swings (53/35 lbs)

*Both athletes perform the run at the same time.
**Absolutely NO DROPPING EMPTY BARBELLS!

TIME CAP: 30-minutes

Friday, May 5, 2017

Today's Workout:
A. Every minute on the minute for 6-minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Followed by...

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%

B. 6-9-12-9-6 reps for time of:
Burpees over the bar
Front Squats (185/125 lbs)
Chest to Bar Pull-ups

Thursday, May 4, 2017

Today's Workout:
A. Every 3 minutes, for 15 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…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Against a 3-minute running clock, perform the following:
20 Deadlifts (185/135 lbs)
40 Double Unders
Max Calories of Assault Bike (in the remaining time)

Rest 3 minutes and repeat for a total of 4 sets.

C. Three sets of:
V-ups x 20 reps
Reverse Hypers x 20 reps @ 1010
Rest as needed

Tuesday, May 2, 2017

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASS ON MINDBODY. This is not only for class logistics, but to monitor parking as well. Also a reminder that parking is limited to 90 minutes, if you plan on staying longer find street parking and Coach E will not bother you. There are a lot of new tenants that we share the parking lot with, so please be mindful of this rule.
A. Three sets of:
Tall Jerk x 3 reps
Rest 60 seconds

Followed by...

Every 2-minutes for 10-minutes (5 sets):
Jerk x 2 reps @ 80-85%

B. Complete as many rounds as possible in 10 minutes of:
10 Strict Handstand Push-ups
20 Alternating Front Rack Lunges (95/65 lbs)

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

Monday, May 1, 2017

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASS ON MINDBODY. This is not only for class logistics, but to monitor parking as well. Also a reminder that parking is limited to 90 minutes, if you plan on staying longer find street parking and Coach E will not bother you. There are a lot of new tenants that we share the parking lot with, so please be mindful of this rule.
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)

B. For time:
20 Burpees Over the Erg
30 Toes to Bar
40 Double-Unders
50 Calorie Row
40 Double-Unders
30 Toes to Bar
20 Burpees Over the Erg

Time cap: 20-minutes

Saturday, April 29, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. In teams of two, alternating each movement, complete as many rounds and reps as possible in 25-minutes, of:
10 Overhead Squats (135/85 lbs)
15 Burpee Box Jump-Overs (24″/20″)
400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 15 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

C. "Optional Accessories"
Three sets of:
V-ups x 20 reps
Ab-Wheel Roll Outs x 15-20 reps
Rest as needed

Friday, April 28, 2017

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASS ON MINDBODY. This is not only for class logistics, but to monitor parking as well. Also a reminder that parking is limited to 90 minutes, if you plan on staying longer find street parking and Coach E will not bother you. There are a lot of new tenants that we share the parking lot with, so please be mindful of this rule.
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets to something heavy for today)

Immediately followed by...

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

B. 3 rounds for time, of:
10 Deadlifts (275/185 lbs)
20 Strict Handstand Push-ups
30 Wall Balls (30/20 lbs to 10')

CATCH BALL FOR GOOD REP.

TIME CAP: 20-minutes

Thursday, April 27, 2017

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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 75% of your 1-RM

B. Every minute on the minute for 21-minutes (7 sets):
Minute 1 - 12/10 Cals on the Assault Bike
Minute 2 - 12 Alternating Dumbbell Snatch (50/35 lbs)
Minute 3 - 12 Toes to Bar

Wednesday, April 26, 2017

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B. 3 Rounds:
10 Front Squats (185/125 lbs)
20 Chest to Bar Pull-ups
50 Double-Unders

Time cap: 18-minutes

C. Three sets of:
Sinlge Arm Dumbbell Press x 8 reps each arm
Single Arm Dumbbell Row x 6-8 reps each arm
Rest as needed

Tuesday, April 25, 2017

Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps @ 40-50% of 1-RM
Rest 60 seconds

Followed by...

Every 2-minutes for 16-minutes (8 sets):
Jerk
*Set 1 – 3 reps @ 75%
*Set 2-4 – 2 reps @ 80%
*Set 5-6 – 2 reps @ 85%
*Set 7-8 – 1 rep @ 90%

B. Complete as many rounds and reps as possible in 3 minutes of:
5 Burpee Box Jump-Overs (24″/20″)
10 Push Press (95/65 lbs)
Rest 2 minutes, then repeat for a total of 3 sets.

*ABSOLUTELY NO DROPPING BARBELLS FROM OVERHEAD.

Monday, April 24, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 5-6 reps @ 4111

Build over the 5 sets, prioritizing tempo over load. (Down 4 seconds, hold 1 second, stand up and reset.)

B. Three rounds for time of:
40/30 Calories on the Rower
30 Kettlebell Swings (53/35 lbs)
20 Hand-Release Push-ups

*Please focus on good push-up mechanics! No rolling off your belly/thighs, keep your feet together and in contact with the floor at all times.

Time cap: 20-minutes

Thursday, April 20, 2017

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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Deadlifts (275/185 lbs)
10 Burpees over the Barbell
200 Meter Run

C. Three sets of:
V-ups x 20 reps
Reverse Hypers x 20 reps @ 1010
Rest as needed

Wednesday, April 19, 2017

Today's Workout:
A. 3 sets of:
Tall Jerk x 3 reps (light, focus on foot work)
Rest 60 seconds

Immediately followed by . . .

Every 2-minutes for 10-minutes (5 sets):
Jerk x 3 reps @ 75-80%

B. Three sets for times of:
500 Meter Row
10 Chest to Bar Pull-ups
20 Wall Ball Shots (20/14 lbs to 10')
30 Kettlebell Swings (53/35 lbs)
Rest 2 minutes

Tuesday, April 18, 2017

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

Build over the course of the six sets to today’s “heavy” Front Squat.

B. Complete rounds of 21-15-9 reps for time:
Power Clean (185/125 lbs)
Toes to Bar

Time cap: 18-minutes

C. Three sets of:
Glute-Ham Raises x 6-8 @ 21X1
Weighted Plank Hold x 60 seconds
Rest as needed

Monday, April 17, 2017

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets to something heavy for today)

B. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

C. Four sets of:
Row 350/300 meters
15 Burpee Box Jump Overs (24/20″)
Rest 60 seconds

Saturday, April 15, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Bench Press x 4-5 reps

Try to go up 5-10 lbs from April 1, 2017.

B. Teams of 3, parition reps however you like, complete the following for time:
Run 400 Meters (together)
75 Burpees over Bar
50 Hang Squat Cleans (135/95 lbs)
100 Toes to Bar
50 Hand Squat Cleans (135/95)
75 Burpees over Bar
Run 400 Meters (together)

Friday, April 14, 2017

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Build over the 8 sets to today’s 2-RM.

B. Four sets for times of:
30 Calories on Rower
20 Wall Ball Shots (30/20 lbs to 10')
10 Deadlifts (275/185 lbs)
Rest 3 minutes

*Goal is to keep sets around 3-minutes.

Thursday, April 13, 2017

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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

B. Complete as many rounds and reps as possible in 3 minutes of:
10 Thrusters (95/65 lbs - NO DROPPING BARBELLS!)
10 Bar-Facing Burpees

Rest 3 minutes, and repeat for a total of three sets

These must be sprint sessions. Do not pace!

Wednesday, April 12, 2017

Today's Workout:
A. 3 sets of:
Tall Jerk x 3 reps (light, focus on foot work)
Rest 60 seconds

Immediately followed by . . .

Every 3-minutes for 12-minutes (4 sets):
Jerk x 4 reps @ 75+%

B. For time:
40 Calorie Row
30 Chest-to-Bar Pull-Ups
20 Ground to Overhead (135/95 lbs)

C. "Optional Accessories"
Three sets of:
Dumbbell Skull Crushers x 15 reps
Rest as needed
Bent-Over Supinated Grip Barbell Rows x 10-12 reps @ 3011
Rest as needed

Tuesday, April 11, 2017

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2-3 reps

Build over the course of the six sets to today’s “heavy” Front Squat.

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 12/10 Calories on Assault Bike
Minute 2 – 30 Double-Unders + 10 Handstand Push-Ups
Minute 3 – 5/3 Muscle-Ups
(No MU, sub 10 Ring Dips.)

Monday, April 10, 2017

Today's Workout:
Scheduling Reminder: This Friday, April 14th ("Good Friday"), we will be following a modified schedule - 6:00am, 8:30am, and noon classes only! As always, please make sure you sign-up on MINDBODY for classes.
A. Every minute, on the minute, for 6 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

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

TIME CAP: 16-minutes

C. "Optional Accessories"
Three sets of:
V-ups x 25 reps
Glute Ham Raises x 8-10 reps @ 20X1
Rest as needed

Friday, April 7, 2017

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Split Jerk x 2 reps

Build over the 10 sets, let feel dictate load.

B. 5 rounds for time of:
400 Meter Run
30 Kettlebell Swings (70/53 lbs)

IMPORTANT INFORMATION ABOUT THE WEIGHTLIFTING COURSE AT 808!

We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the cert. 

Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c

Thursday, April 6, 2017

Today's Workout:
A. Every 2:30 for 5 sets:
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%

B. 3 rounds for time, of:
15 Deadlifts (275/185 lbs)
12 Burpee Box Jump Overs (24/20")
6/4 Ring Muscle ups (No MU, sub 18 Ring/Box Dips)

Time cap: 18-minutes

C. "Optional Accessories"
Three sets of:
Dumbbell Floor Press x 8-10 reps
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed

IMPORTANT INFORMATION ABOUT THE WEIGHTLIFTING COURSE AT 808!

We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the cert. 

Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c

Wednesday, April 5, 2017

Basics Class starting April 12th!

Its been awhile, but we have openings at the gym! So we are starting a new group of Basics on Wednesday, April 12, 2017, at 7:00pm led by Coach Joshua Akiona! Our Basics Class is for individuals who are interested in joining the gym with no prior CrossFit experience. This class is focussed on not only teaching the basic movements seen in CrossFit, but also making sure athletes are executing movements efficiently. This class is the stepping stone for our Elements Program. 

The Elements Program is still required for participation in our regular group classes; however, because of the lengthy wait list, the Basics Class will allow interested athletes to get into the gym and moving sooner. As an Elements Program spot becomes available, we will offer it to those in the Basics Class first.

The cost is $100 per month and the Basics Class will be capped at 8-10 athletes. Please email info@808crossfit.com if you are interested in joining the Basics Class.
Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70%
*Sets 7-8 = 1 rep @ 80%
*Sets 9-10 = 1 rep @ 90%

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Tuesday, April 4, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 80%
Set 5 – 5 reps @ 80+%

B. Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Wall Ball Shots* (20/14 lbs)
Minute 3: 12/10 Calorie Assault Bike or Rower

*MUST CATCH BALL FOR GOOD REP!

C. "Optional Accessories"
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed

Monday, April 3, 2017

Today's Workout:
A. For the following 18 minutes, increase the loading on the barbell each set...

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B. Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches* (135/95 lbs)

*Power is okay.

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

Saturday, April 1, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Bench Press x 4-5 reps

Build over the 5 sets to something heavy.

B. In pairs, alternating full rounds...
Complete as many rounds and reps as possible in 8-minutes of:
8 Deadlifts (225/155 lbs)
8 Chest to Bar Pull-ups

Rest 4-minutes, and then...

Complete as many rounds and reps as possible in 8-minutes of:
8 Burpee Box Jump Overs (24/20")
8 Kettlebell Swings (70/53 lbs)

Rest 4-minutes, and then...

Complete as many rounds and reps as possible in 8-minutes of:
8 Shoulder to Overhead (135/95 lbs)
8 Toes to Bar

Friday, March 31, 2017

Today's Workout:
A. Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
Rest 2 minutes

B. "Nancy"
5 rounds for time, of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Thursday, March 30, 2017

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

Build over the 10 sets.

B. "Cindy"
Complete as many rounds or reps as possible in 20-minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

OR

"Mary"
Complete as many rounds or reps as possible in 20-minutes of:
5 Handstand Push-ups
10 Alternating Single-Leg Squats
15 Pull-ups

See October 14, 2016.

Wednesday, March 29, 2017

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Build over the 10 sets.

B. "Karen"
For time:
150 Wall Balls (20/14 lbs to 10')

MUST CATCH BALL FOR REP.

C. Three sets of:
Kettlebell/Dumbbell Turkish Get-up x 5 reps each arm
Banded Glute Bridges x 60 seconds
Rest as needed

Tuesday, March 28, 2017

Today's Workout:
A. Take 15-minutes to build to today’s 3-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B. "Elizabeth"
21-15-9 rep rounds for time, of:
Cleans (135/95 lbs)
Ring Dips

C. "Optional Accessories"
Three sets of:
GHD Hip Extension x 15-20 reps
Plank Hold x 60 seconds
(add weight if possible)
Rest as needed

Monday, March 27, 2017

Today's Workout:
Reminder: Scores for 17.5 are due by 2:00pm today (Hawaii time)! We are also following a modified schedule in honor of Kuhio Day - NO 7:00pm CLASS!
A. Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

B. In teams of 2, alternating full rounds, complete as many rounds and reps in 18-minutes, of:
12 Calories on Assault Bike or Rower
9 Hang Power Snatches (75/55 lbs)
6 Toes to Bar

*Absolutely NO DROPPING THE BARBELL FROM OVERHEAD!

Coach B is coming back to 808!


We are excited to host the CrossFit Weightlifting Course on April 8th and 9th!

Coach Burgener himself will be leading the course with his awesome daughter, Sage Burgener, as his assistant coach. This might be the last one in Hawaii for awhile, so do not miss this amazing opportunity to learn from the very very best. Spaces are filling up fast, so please do not wait to register. 

You do not need the Level 1 certification to attend this course. All levels are welcomed! Click the link to register: https://crossfit.regfox.com/wlhonoluluapril2017.

Saturday, March 25, 2017

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday (Kuhio Day) - NO 7:00pm CLASS! Mindbody already reflects this modification.
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (70/53 lbs)
50 Hand-Release Push-ups

Partners must run together, and may only start KBS once both members are back in the gym.

Thursday, March 23, 2017

Today's Workout:
"17.5"
10 rounds for time, of:
9 Thrusters (95/65 lbs)
35 Double-Unders

Time cap: 40-minutes

6:00am class:
Heat 1 (6:30am): Gabe (Matt), Yoshi (Chris S), Megan (Haili), Maryrose (Gracie), Beaman
Heat 2 (6:45am): Matt M (Gabe), Chris S (Yoshi), Haili (Megan), Gracie (Maryrose), Kyle, Greg M

8:30am class:
Heat 1 (9:00am): Linn, Katelyn (Iris), Mary, Joy K (Glenn), Jon M (Christine), Lara, Bob K
Heat 2 (9:15am): Iris, Christine (Jon M), Glenn (Katelyn), Andrea (Linn), Chelli, Jess

Noon class:
Heat 1 (12:30pm): Andrew (Nate), Jen J (MJ), Steve Y (Shawna) Liz Liu (visitor)
Heat 2 (12:45pm): Nate (Andrew), Melissa J (Jen J), Shawna (Steve Y), Raynell, Ken K

FRIDAY NIGHT LIGHTS:
Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

HEAT 1 (5:30pm):
Thibs, Ryan A, Brad, Lei, Nate O, Kendall, and Priscilla

HEAT 2 (5:50pm):
Nick, Luke, Cullen, Darin, Sergio, Chantelle, and Diamand

HEAT 3 (6:10pm):
Rob, Andrew G, Aaron F, Eric, John, Zach, Alicia, and Sarah

HEAT 4 (6:30pm):
David, Roberto, Nader, Lewis, Mike Y, Jenna, and Kelcie
Today's Workout:
Reminder: Deadline to sign-up on MINDBODY for registered Open athletes for Friday classes and FNL is 4:00pm today (Thursday). Heat schedule will be posted shortly after.
A. Every minute, on the minute, for 10 minutes:
Power Jerk x 1 rep

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

B. For time:
40/30 Calorie Assault Bike
20 Deadlifts (275/185 lbs)
10 Muscle-Ups*
20 Deadlifts (275/185 lbs)
40/30 Calorie Assault Bike

*No MU, sub 30 Ring/Box Dips.

C. "Optional Accessories"
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Plank Hold x 60 seconds
(add weight if possible)
Rest 60 seconds

Wednesday, March 22, 2017

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 30 Double-Unders + 10 Toes to Bar
Station 2 – Run 200 Meters
Station 3 – 30 Double-Unders + 10 Burpees
Station 4 – 10 Shoulder to Overhead (155/105 lbs)

Tuesday, March 21, 2017

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

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

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

Build to today’s heavy double.

B. Three rounds for time, of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs to 10′ Target)
20 Box Jumps (30″/24″)
10 Chest to Bar Pull-ups

Monday, March 20, 2017

Today's Workout:
A. Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 80%
Rest 2 minutes

B. Against a 3-minute running clock, complete:
Row 500 Meters
55/35 lb Dumbbell Squat Clean Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.

Sunday, March 19, 2017

Second Chance Sunday 17.4!

Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

HEAT 1 (10:30am):
Diamand, Andrea, Lei, Joel, Lewis, Nate O

HEAT 2 (10:50am):
Kendall, Chantelle B, Luke, Ryan A, Showers, Thibs

HEAT 3 (11:10am):
Iris, Alice, Brad, Tony, Chris

Saturday, March 18, 2017

Today's Workout:
Reminder: Please make sure you are signed up by 2:00PM today for Second Chance Sunday (tomorrow).
A. Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

B. In pairs, alternating full rounds...
3 rounds each of:
Run 200 Meters
30 Double-Unders
10 Dumbbell Clusters (50/35 lbs)

Immediately followed by...

3 rounds each of:
Run 200 Meters
30 Dumbbell Walking Lunges (50/35 lbs)

Coach Burgener is coming back to 808!


We are excited to host the CrossFit Weightlifting Course on April 8th and 9th!

Coach Burgener himself will be leading the course with his awesome daughter, Sage Burgener, as his assistant coach. This might be the last one in Hawaii for awhile, so do not miss this amazing opportunity to learn from the very very best. Spaces are filling up fast, so please do not wait to register. 

You do not need the Level 1 certification to attend this course. All levels are welcomed! Click the link to register: https://crossfit.regfox.com/wlhonoluluapril2017.

Thursday, March 16, 2017

17.4 is 16.4!

Today's Workout:
“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

6:00am class:
Heat 1 (6:25am): (all unregistered athletes)
Heat 2 (6:40am): Gabe (Matt), Yoshi (Ted B), Megan (Haili), Maryrose (Gracie)
Heat 3 (6:55am): Matt M (Gabe), Ted B (Yoshi), Haili (Megan), Gracie (Maryrose), Mary S

8:30am class:
Heat 1 (8:55am): (all unregistered athletes)
Heat 2 (9:10am): Linn (Julie), Katelyn (Jen G), Joy K (Glenn), Steve R (Mana), Yecenica (visitor)
Heat 3 (9:25am): Kelcie, Christine, Julie (Linn), Jen G (Katelyn), Mana (Steve R), Glenn

Noon class:
Heat 1 (12:25pm): (all unregistered athletes)
Heat 2 (12:40pm): Andrew (Nate), Jen J (MJ), Shawna (Estee), Steve Y (Lei)
Heat 3 (12:55pm): Nate (Andrew), Melissa J (Jen J), Estee (Shawna), Lei (Steve Y)

FRIDAY NIGHT LIGHTS:
Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

HEAT 1 (5:30pm):
Priscilla, Iris, Kendall, Cullen, Nick, Eric, Rob

HEAT 2 (5:50pm):
Alicia, Chantelle T, Marsha, Brad, Nate O, Thibs, Andrew G

HEAT 3 (6:10pm):
Olivia, Emily, Raynell, Aaron H, Nader, Luke, Sergio

HEAT 4 (6:30pm):
Natalie, Sarah R, David, Aaron F, Darin, Roberto

HEAT 5 (6:50pm):
Ann, Jenna, John J, Jon M, Ryan S, Zach
Today's Workout:
Reminder: Do not forget to sign-up for a class or Friday Night Lights if you are a registered athlete in the Open. Deadline to sign-up for 17.4 on MINDBODY is 4:00pm today (Thursday). This is week 4, please do not make up lame excuses for why you forgot. Log-in and sign-up now!
A. 3 sets not for time, of:
Alternating Pistols x 16-20 reps
Handstand Walks x 10 meters

B. Every 3-minutes for 15-minutes (5 sets):
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%

C. For time:
30 Calories on the Rower
30 Calories on the Bike
30 Burpees

Wednesday, March 15, 2017

Today's Workout:
Reminder: Do not forget to sign-up for a class or Friday Night Lights if you are a registered athlete in the Open. Deadline to sign-up for 17.4 on MINDBODY is 4:00pm tomorrow (Thursday). This is week 4, please do not make up lame excuses for why you forgot. Log-in and sign-up now!
A. Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 6/4 Muscle-Ups (No MU, sub 12 Ring Dips)
Station 2 – 350/300 Meter Row
Station 3 – 30 Double-Unders + 10 Squat Clean Thrusters (95/65 lbs)
Station 4 – REST

NO DROPPING BARBELLS FROM OVERHEAD!

Tuesday, March 14, 2017

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

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)

B. 3 rounds for time:
400 Meter Run
15 Deadlifts (225/155 lbs)
15 Toes to Bar

C. 2 sets of:
Figure 4 Pike Stretch x 1 minute each leg
Z stretch x 1 minute on each leg
Rest as needed

Monday, March 13, 2017

Today's Workout:
Reminder: DLS occurred yesterday (Sunday), so score submissions for 17.3 are due by 2:00pm today! Plug your scores in! 
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 75%
Set 5 – 5 reps @ 75+%

B. For time:
30/20 Calories of Rower
25 Handstand Push-ups
50 Wall Ball Shots (30/20 lbs)
25 Handstand Push-ups
30/20 Calories of Rower

C. Three sets of:
Banded Good Mornings x 20 reps
Kettlebell Side Bends x 15 reps each side
Rest as needed

Saturday, March 11, 2017

Today's Workout:
Reminder: If you plan on redoing 17.3 tomorrow at Second Chance Sunday, please remember to sign-up on MINDBODY by 2:00pm TODAY. Heat schedule will go up soon after.

We are expecting quite a few athletes tomorrow, so PLEASE MAKE SURE YOU ALL FIND STREET PARKING. The church has Sunday services all morning. You will be asked to leave if you try to park in the parking lot. Kate will be out there monitoring the parking lot. Thank you.

A. Every 3-minutes for 15-minutes (5 sets):
Back Squat:
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%

B. In pairs, complete as many rounds and reps as possible in 20-minutes of:
Partner A Rows 500 Meters
---
While Partner B does...
30 Wall Ball Shots (20/14 lbs)
20 Deadlifts (225/155 lbs)
10 Burpees over the Barbell

Thursday, March 9, 2017

17.3 HEAT SCHEDULE

Today's Workout:
"17.3"
Prior to 8:00, complete:
Three rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lbs)

Three rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lbs)

Prior to 12:00, complete 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lbs)

Prior to 16:00, complete 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lbs)

Prior to 20:00, complete 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lbs)

Prior to 24:00, complete 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatches (265/185 lbs)

HEAT SCHEDULE FOR CLASSES AND FNL:
Note: These are just the athletes that are registered for the Open. If you signed up to attend a class but are not registered in the Open, you are good to go. REGISTERED ATHLETES, please let me know whether you plan to go RX or SCALED tomorrow so we can be better prepared. Thanks! 

If you are not on the list below, it is because you missed the deadline to sign-up for a heat. DO NOT TRY TO PULL A FAST ONE ON ME AND SIGN-IN ON MINDBODY NOW. You must email me a very very good reason for forgetting and I will think about putting you in a heat! :)

6:00am Class
Heat 1 (6:25am): (ALL UNREGISTERED ATHLETES)
Heat 2 (6:40am): Kyle O (Gabe), Megan (Maryrose), Ted B (Matt), Chris S (Yoshi)
Heat 3 (6:55am): Gabe (Kyle), Maryrose (Megan), Matt (Ted), Yoshi (Chris S)

8:30am Class
Heat 1: (ALL UNREGISTERED ATHLETES)
Heat 2: Linn, Katelyn, Andrea, Joy K, Steve R, and Glenn
Heat 3: Christine, Emily, Melissa J, Mary and Josh Showers

Noon Class 
Heat 1: (ALL UNREGISTERED ATHLETES)
Heat 2: Julie, Lauren M, Ashlee H, Andrew (RX), Troy K (RX)
Heat 3: Estee, Kellie D (visitor), Jen J, Nate K, and Steve Y (RX 60+)

Friday Night Lights 
Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

Heat 1 (5:30pm):
Luke, Rob, Nate O, Raynell, Nick, and Alicia

Heat 2 (5:48pm)
David, Darin, Roberto, Diamand, Eric, and Ann

Heat 3 (6:06pm)
Cullen, Brad, Ryan A, Jen G, Andrew G, and Gracie

Heat 4 (6:24pm)
Nate Mal (visitor), Aaron H, Thibs, Priscilla, Nader, and Olivia 

Heat 5 (6:42pm)
Mike Y, Aaron F, Chantelle T, Kendall, Sergio, and Sarah R

Heat 6 (7:00pm)
Zach S, John J., Jon M, Natale J, Kelcie, Ryan S, and Jenna
Today's Workout:
Reminder: If you are a REGISTERED athlete in the Open, please make sure you are signed up for a class time or Friday Night Lights by 3:00pm tomorrow (Thursday).
A. 3 sets not for time, of:
Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Alternating Pistols x 16-20 reps
(use a box or bumper plate under the heel)

B. Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

*Build across the 10 sets to today’s heavy single.

followed immediately by…

Every minute, on the minute, for 10 minutes (10 sets):
Power Jerk x 1 rep

*Build across the 10 sets to today’s heavy single.

C. Every minute on the minute for 8-minutes (4 sets):
Odd: 12/10 Cals on the Assault Bike or Rower
Even: 30 Ab-mat Sit-ups

Wednesday, March 8, 2017

Today's Workout:
Reminder: If you are a REGISTERED athlete in the Open, please make sure you are signed up for a class time or Friday Night Lights by 3:00pm Thursday.
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Build over the 8 sets to today’s 2-RM.

B. Every 3-minutes for 18-minutes (6 sets):
Run 200 Meters
10 Squat Clean Thrusters (95/65 lbs)

C. Three sets of:
Bent-over Barbell Rows x 8-10 reps
Supine GHD Hold x 45-60 seconds
Rest as needed

Tuesday, March 7, 2017

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 65-85%

B. Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Deadlifts (225/155 lbs)
Minute 3 – 15 Handstand Push-ups
Minute 4 – REST

Monday, March 6, 2017

Today's Workout:
Reminder: Do not forget to plug in your scores for 17.2 by 3:00pm today (MONDAY). Go to games.crossfit.com, log-in and plug it in! On to the next one!
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat:
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 75%
Set 5 – 5 reps @ 75+%

B. Complete as many rounds and reps as possible in 7-minutes, of:
42 Double-unders
30 Wall balls (20/14 lbs to 10')
18 Ring Dips

Rest 3-minutes, then...

Complete as many rounds and reps as possible in 7-minutes, of:
21 Double-unders
15 Wall balls (20/14 lbs to 10')
9 Ring Dips

Saturday, March 4, 2017

Today's Workout:
Reminder: If you are wanting to hit 17.2 tomorrow, make sure you are signed up on MINDBODY by 4:00pm TODAY. "Second Chance Sunday" will start at 10:30am, doors will open at 10:00am. YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has Sunday services throughout the morning and have the parking lot reserved.
A. Every 2-minutes for 12-minutes (6 sets):
Squat Clean Thrusters x 5 reps

Build over the course of the 6 sets to a heavy 5-rep.

B. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
10 Deadlifts (275/185 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Run 200 Meters
10 Push Press (115/75 lbs)

Friday, March 3, 2017

17.2

Today's Workout:
“CrossFit Games Open Workout 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Toes to Bar
8 Power Cleans

followed by…

Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Bar Muscle-Ups
8 Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Open Workout 17.2 – March 4, 2017
Note: These are just the athletes that are registered for the Open. If you signed up to attend a class but are not registered in the Open, you are good to go.

6:00am Class (Judge is in parenthesis)
Heat 1 (6:25am): Gabe (Matt M), Yoshi (Ted B), Marsha (Haili), Ann (Liz), Maryrose (Beaman), Steven H, Alan, Brooke
Heat 2 (6:45am): Matt M (Gabe), Ted B (Yoshi), Haili (Marsha), Liz (Ann), Christine Carr, Christina, Greg M, Beaman

8:30am Class (Judge is in parenthesis)
Heat 1 (8:55am): Linn (Christine), Jen G (Chris S), Mia (Glenn), Cameron (visitor), Kellie, Bob K
Heat 2  (9:15am): Katie L (visitor), Christine (Linn), Chris S (Jen G), Glenn (Mia), Mary (E), Joy K (Kellie)

Noon Class (Judge is in parenthesis)
Heat 1 (12:25pm): Steve R (Ross), Deacon (Brad), Nate K (Jen J), Melissa J (Julie), Steve Y, Shawna
Heat 2 (12:45pm): Ross (Steve R), Jeff A (visitor), Brad (Deacon), Jen J (Nate K), Julie (Melissa)

Friday Night Lights
(Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!)

Heat 1 (5:30-5:42pm):
Nick Lee, Nate O., Raynell, Rob, -----, Alicia, Diamand, Luke

Heat 2 (5:48-6:00pm)
Lei, Ryan A., Kelcie, Kendall, -----, Priscilla, Jenna, David

Heat 3 (6:06-6:18pm)
Sergio, Eric, -----, Katelyn, Kate I, Olivia, Chantelle T., Cullen

Heat 4 (6:24-6:36pm)
Nate Mal (visitor), Thibs, Aaron F, Tony, -----, Gracie, Andrew G

Heat 5 (6:42-6:54pm)
Zach S, Jon M., -----, John J., Jen E (visitor), Ryan S, Natalie J, Aaron H

Heat 6 (7:00-7:12pm)

Darin, James L, -----, Roberto, -----, -----, -----, Travis (visitor)

Thursday, March 2, 2017

Today's Workout:
Reminder: If you are a registered athlete in the Open, PLEASE SIGN-UP ON MINDBODY FOR A CLASS OR FNL. Thanks!
A. Every 2-minutes for 10-minutes (5 sets):
Unsupported Seated Strict Press x 5 reps

Immediately followed by...

Every 2-minutes for 10-minutes (5 sets):
Push Press x 3 reps

Build to heavy triple.

B. For time:
50 Calories of Assault Bike or Rower
100 Double-Unders
40 Calories of Assault Bike or Rower
80 Double-Unders
30 Calories of Assault Bike or Rower
60 Double-Unders

C. "Optional Accessories"
3 sets of:
Supinated Grip Ring Rows x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed

Wednesday, March 1, 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. Take 15 minutes to build to today’s 1-RM Clean.

C. 3 rounds for time, of:
Row 500 Meters
21 Kettlebell Swings (53/35 lbs)
12 Strict Handstand Push-ups

Time cap: 16-minutes

No Strict HSPUs, sub 21 Hand Release Push-ups or Piked Push-ups off floor.

Tuesday, February 28, 2017

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Snatch x 1.1 @ 75-80%
(rest 10 seconds between singles)

B. For time:
60 Double-Unders
50 Wall Ball Shots (20/14 lbs to 10')
40 Toes to Bar
30 Burpees over the Barbell
20 Power Cleans (135/95 lbs)

Time cap: 17-minutes

C. Three sets of:
Banded Good Mornings x 20 reps
Kettlebell Side Bends x 15 reps each side
Rest as needed

Monday, February 27, 2017

Today's Workout:
Reminder: Don't forget to plug in your scores for 17.1! It is due by 3:00pm Hawaii time TODAY! Also, don't forget to select TEAM CROSSFIT 808 PLAN B, you might be able to help our seconds team get to Regionals this year with the right Open Workout. Go to games.crossfit.com.
A. Every 90 seconds for 12 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Set 8 – 1 rep @ 95%

B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 10 Thrusters (95/65 lbs)
Minute 3 – 10 Chest-to-Bar Pull-Ups

NO DROPPING BARBELLS FROM OVERHEAD!

C. 2 sets of:
Figure 4 Pike Stretch x 1 minute each leg
Z stretch x 1 minute on each leg
Rest as needed

Saturday, February 25, 2017

17.1 Second Chance Sunday

Doors will open at 10:30am for you guys to warm-up! Remember, church will be in session, so please park on the street or in the alleyway fronting the gym. Do not park in the parking lot.

Heat 1 (11:00-11:20): Iris, Olivia, Nate K, Ross, Sean, and Troy K
Heat 2 (11:25-11:45): Marsha, Julie, Kate, Glenn, Matt, and Chad

Thursday, February 23, 2017

17.1 - The Open is upon us!

Open Workout 17.1 – February 24, 2017
Note: These are just the athletes that are registered for the Open. If you signed up to attend a class but are not registered in the Open, you are good to go.

6:00am Class
Chris S., Gabe, Ted B., Yoshi, Nader, Maryrose, and Sarah R.

8:30am Class
Ryan A., Glenn, Dan S., Joy K., Mary, Linn, Andrea, Jen G., Emily, and Katelyn

AM Comp Class
Tony, Chris, Dwight, Derek, Matt, Sean, Iris, Alice, and Sage

Noon Class
Julie, Jen J., Melissa J., Lauren, Shawna, Steve Y., Ross, Steve R., Deacon, Nate K., and Andrew I.

FRIDAY NIGHT LIGHTS
Doors will open at 5:00pm for the first heat, which begins at 5:30pm.

IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

Heat 1 (5:30-5:50pm)
Nick Lee, Rob, Luke, Roberto, Eric, Diamand, Ann, Gracie

Heat 2 (5:55-6:15pm)
Sergio, David, Cullen, Darin, Kate, Alicia, Liz, Raynell

Heat 3 (6:20-6:40pm)
Brad, Thibs, Nate O., Lei, Andrew G., Sarah, Priscilla, Chantelle T.

Heat 4 (6:45-7:05pm)
Jon M., John J., Zach S., James L., Ryan S., Kelcie, Jenna, Natalie