| Lane 1 | Lane 2 | Lane 3 | Lane 4 | Lane 5 | |
| Heat 1 (10:00am): | Lei | Lia | Priscilla | Jen J. | |
| Heat 2 (10:12am): | Chris B. | Linn | Julie | Liko | Shawn |
| Heat 3 (10:24am): | Luke | Christine | Ren | Cheyne | Mary S. |
| Heat 4 (10:36am): | Iris | Haili | Lai Lai | Dana | Derek |
| Heat 5 (10:48am): | Dwight | Ashley P. | Aaron H. | ||
Sunday, March 13, 2016
Second Chance Sunday - 16.3!
SECOND CHANCE SUNDAY (16.3): Doors to the gym will open at 9:30am for you to come in and warm-up prior to your heat. Please be aware that New Hope Metro has their Sunday services in session and you will need to find street parking! There should be a ton of parking right along the News Station, and you will just have to cross the street to get to the gym. AGAIN, THERE WILL BE NO ONSITE PARKING. Thanks and see you guys tomorrow!
Saturday, March 12, 2016
Today's Workout:
A. Every 2-minutes for 10-mintues (5 sets):
Front Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 4 reps @ 85%
B. Complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots (20/14 lbs)
10 Strict Handstand Push-Ups
Rest exactly 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
20 Calories of Rowing
10 Burpees Over the Erg
A. Every 2-minutes for 10-mintues (5 sets):
Front Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 4 reps @ 85%
B. Complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots (20/14 lbs)
10 Strict Handstand Push-Ups
Rest exactly 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
20 Calories of Rowing
10 Burpees Over the Erg
Friday, March 11, 2016
16.3!
Today's Workout:
"Open Workout 16.3"
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
6:00am
Heat 1: Bekah, Jamie, Christine, Yoshi, and Nate K
Heat 2: Alex, Gabe, Devon, Chris S., and Steve R.
8:30am
Heat 1: Kellie, Adriana, Emily, Phoebe, Iris (visitor), and Jason C.
Heat 2: Linn, Christine, Mary, Glenn T., and Lei K
Noon
Heat 1: Jen J., Ashley (visitor), Amy, Brian, Ken, and Steve Y
Heat 2: Shawna, Jen G., Lia, Sean O., Nate O., Chad T., and Josh K.
Heat 3: Wallee, Julie, Jason, Brad, Derek, and Justin U.
Heat 2: Shawna, Jen G., Lia, Sean O., Nate O., Chad T., and Josh K.
Heat 3: Wallee, Julie, Jason, Brad, Derek, and Justin U.
Friday Night Lights
Doors will open at 5:30pm for the first heat, which begins at 6:00pm.
VERY IMPORTANT: You must find street parking for this event. The parking lots in front are off limits. 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.
Heat 1 (6:00pm): Nick, Grant, Sergio, Darin, Kehau, Kate, Priscilla, and Lauren M.
Heat 2 (6:10pm): Teddy, Eric, Bryce (visitor), Fernando, Lisa, Melisa, and Lai
Heat 3 (6:20pm): Bri T., Jon F., Golden, Ashlee H., Kellie (visitor), and Noe
Heat 4 (6:30pm): Tony, CJ, Roberto, Lauren S., Alicia, Liko, and Dana
Heat 5 (6:40pm): Ricky, Mike Y., Cullen, Brie, Traci, Liz, and Ren
Heat 6 (6:50pm): Dwight, Thibs, Luke, Rubi, Perkins, and Anna
Heat 7 (7:00pm): Chris F., Blake (visitor), Jon M., Allison, Jazmin, and Chantelle
Heat 8 (7:10pm): Ryan Southard, David, Jamie S.
If you are not in a heat above, it is because you did not sign-up before the NOON cut-off today. You need to email Coach Elyse (elyse@808crossfit.com) ASAP and I will try to get you in a later heat.
IMPORTANT REMINDER:
If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. Please sign-up by SATURDAY AT NOON on the MINDBODY schedule and you will be placed in a heat.
**This week and for the final 2 weeks of the Open, if you need a coach to judge you on a different day/time that is not listed above, you will need to setup a day/time and pay the coach $10. The $10 will be a donation to the Team CrossFit 808 travel fund.**
All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 13th, which will bump our time difference to 3 hours from Pacific Time, therefore the submission time will be no later than 2pm (Hawaii Time), NOT 3pm.
Doors will open at 5:30pm for the first heat, which begins at 6:00pm.
VERY IMPORTANT: You must find street parking for this event. The parking lots in front are off limits. 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.
Heat 1 (6:00pm): Nick, Grant, Sergio, Darin, Kehau, Kate, Priscilla, and Lauren M.
Heat 2 (6:10pm): Teddy, Eric, Bryce (visitor), Fernando, Lisa, Melisa, and Lai
Heat 3 (6:20pm): Bri T., Jon F., Golden, Ashlee H., Kellie (visitor), and Noe
Heat 4 (6:30pm): Tony, CJ, Roberto, Lauren S., Alicia, Liko, and Dana
Heat 5 (6:40pm): Ricky, Mike Y., Cullen, Brie, Traci, Liz, and Ren
Heat 6 (6:50pm): Dwight, Thibs, Luke, Rubi, Perkins, and Anna
Heat 7 (7:00pm): Chris F., Blake (visitor), Jon M., Allison, Jazmin, and Chantelle
Heat 8 (7:10pm): Ryan Southard, David, Jamie S.
If you are not in a heat above, it is because you did not sign-up before the NOON cut-off today. You need to email Coach Elyse (elyse@808crossfit.com) ASAP and I will try to get you in a later heat.
IMPORTANT REMINDER:
If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. Please sign-up by SATURDAY AT NOON on the MINDBODY schedule and you will be placed in a heat.
**This week and for the final 2 weeks of the Open, if you need a coach to judge you on a different day/time that is not listed above, you will need to setup a day/time and pay the coach $10. The $10 will be a donation to the Team CrossFit 808 travel fund.**
All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 13th, which will bump our time difference to 3 hours from Pacific Time, therefore the submission time will be no later than 2pm (Hawaii Time), NOT 3pm.
Thursday, March 10, 2016
Announcement for 16.3, 16.4, and 16.5!
Just like in the past 2 workouts, we will be doing 16.3 on Friday during the 6:00am, 8:30am, and noon classes as well as our "Friday Night Lights" event. The first heat begins promptly at 6:00pm. PLEASE SIGN-UP ON MINDBODY BY NOON ON THURSDAY (MARCH 10TH).
If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. Please sign-up by SATURDAY AT NOON on the MINDBODY schedule and you will be placed in a heat.
All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 13th, which will bump our time difference to 3 hours from Pacific Time, therefore the submission time will be no later than 2pm (Hawaii Time), NOT 3pm.
Today's Workout:
Important Reminder: Sign-ups for Friday validation will close at NOON today. Please make sure you are signed up on MINDBODY. Heat schedule will be posted soon after the Open Announcement.
A. Gymnastics Core Work
60 Second Bottom Balance Complex
15 Straight Body Crunches
50 Elbow Jacks
B. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Important Reminder: Sign-ups for Friday validation will close at NOON today. Please make sure you are signed up on MINDBODY. Heat schedule will be posted soon after the Open Announcement.
A. Gymnastics Core Work
60 Second Bottom Balance Complex
15 Straight Body Crunches
50 Elbow Jacks
B. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
C. Complete rounds of 30, 20 and 10 reps of:
75/55 lb Thruster
Calories of Rowing on Concept 2 Erg
*ABSOLUTELY NO DROPPING THE BARBELLS.
Wednesday, March 9, 2016
Today's Workout:
A. Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.
B. For time:
Run 400 Meters
30 Strict Handstand Push-Ups
Run 400 Meters
20 Strict Handstand Push-Ups
Run 400 Meters
10 Strict Handstand Push-Ups
Run 400 Meters
A. Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.
B. For time:
Run 400 Meters
30 Strict Handstand Push-Ups
Run 400 Meters
20 Strict Handstand Push-Ups
Run 400 Meters
10 Strict Handstand Push-Ups
Run 400 Meters
Tuesday, March 8, 2016
Today's Workout:
A. Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)
Start around 50% of your 1-RM Snatch and build over the 15 sets. Focus on mechanics, not load and make the most of your reps here.
B. Three rounds for time of:
21 Wall Balls (30/20 lbs to 10 feet)
15 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups
*Must catch ball for good rep!
No Bar Muscle-up, sub 9 Strict Chest to Bar Pull-ups.
C. "Optional"
Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest as needed
A. Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)
Start around 50% of your 1-RM Snatch and build over the 15 sets. Focus on mechanics, not load and make the most of your reps here.
B. Three rounds for time of:
21 Wall Balls (30/20 lbs to 10 feet)
15 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups
*Must catch ball for good rep!
No Bar Muscle-up, sub 9 Strict Chest to Bar Pull-ups.
C. "Optional"
Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest as needed
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