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