Second Chance Sunday 18.4

Second Chance Sunday 18.4

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): Brian, Olino, Liko, Nate Oki, and Aaron
HEAT 2 (10:45am): Dan, Leah, Tiff, Sarah, Chris G, and Lei
HEAT 3 (11:00am): Sergio, Bri, Dana, Matt Lee, Paulo, and Tony

18.4

Today's Workout:
A. Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

B. “CrossFit Games Open Event 18.4”
For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk

Time Cap: 9 Minutes

Friday Night Lights 18.4
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:30pm): Tasi; Rach; Dana; Nate Oki; and Chad Tam

HEAT 2 (4:45pm): Nic Lee; Kate Coyle; Priscilla; Ren; Lawrence; and Matt Lee

HEAT 3 (5:00pm): Ben C; Alicia; Lauren M*; Tracy; Zach; and Tony

HEAT 4 (5:15pm): Sergio; Casey Hawk; Ellen V*; Sarah R; Chantelle; Kris V*; and Eric

HEAT 5 (5:30pm): Cullen; Brad*; Bri; Kai; Linn; Darin; and Thibs

HEAT 6 (5:45pm): Lewis; Noriko; Jojo; Betta; Jon M; and Lei

HEAT 7 (6:00pm): Kyle Oroku; Lyndsy Kelley*; Roberto; and Cody

18.3 Second Chance Sunday

Second Chance Sunday 18.3

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): Matt Lee; Derek; Dana; Linn; Ren; and Lei
HEAT 2 (10:45am): Keoni; Tony; Priscilla; Sarah; and Joel
HEAT 3 (11:00am): Nic Lee; Nate Oki; Rachel Lai; Liko; Maryrose; and Dan
HEAT 4 (11:15am): Brian Young; Pat Forbes*; Chris G; Ashley P; Bri; and David

If you signed up LATE on Zen Planner (aka AFTER the HEATS WERE ALREADY POSTED), you need to email Coach Elyse ASAP (elyse@808crossfit.com). You cannot sign-up after the heats go up and think you are magically put into a heat! Reminder: there are 80 of you registered and only one of me trying to coordinate it, please help me out and sign-up on time.

18.3

Today's Workout:
“CrossFit Games Open Event 18.3”
Two rounds for time of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups

Friday Night Lights Heat Schedule:
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:30pm): Matt Lee, Tony, Noe, Gracie, Rachel, and Tasi
HEAT 2 (4:50pm): Zach, Casey Hawk, Nate Oki, Priscilla, Tracy, Chantelle, and Alicia
HEAT 3 (5:10pm): Ben Coyle, Cullen, Thibs, Dana, Tiffiny, Linn, and Eric
HEAT 4 (5:30pm): Dan, Sam Kemp*, Chris G., Aneesa, Olino, Kristi, Kai, and Donel*
HEAT 5 (5:50pm): Darin, Aaron Fuller, Kyle, Michelle*, Kate Coyle, Harmony, and Sergio
HEAT 6 (6:10pm): Roberto, Lewis, Jon M, Sarah R, Betta, Noriko, and Ben Smiley

Second Chance Sunday 18.2

Heat Schedule:

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): Mary; Linn; Rachel; Tony; Lei; and Nate Oki

Heat 2 (10:45am): Perkins; Diamand; Priscilla; Kyle; James Lewis; and Sergio

Heat 3 (11:00am): Leah; Maryrose; Liko; Olino; James B; and Dan Slaughter

18.2

Today's Workout:
A. Build to 70-75% of 1-RM Clean, and then…

At Game Pace:
1 Dumbbell Squats (50/35 lbs)
1 Bar Facing Burpees
2 Dumbbell Squats (50/35 lbs)
2 Bar Facing Burpees
3 Dumbbell Squats (50/35 lbs)
3 Bar Facing Burpees

Rest 90 seconds, and then…

Clean x 1 Rep @ 70-75%

B. “CrossFit Games Open Event 18.2”
Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats (50/35 lbs)
Bar-Facing Burpees

In the remaining time…

“CrossFit Games Open Event 18.2A”
Establish a 1-rep-max Clean

PLEASE NO DROPPING DUMBBELLS!

Friday Night Lights Heat Schedule:
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:20pm): Nic Lee, Cody, Josh A, Matt Lee, Priscilla, Noe, and Lai
HEAT 2 (4:40pm): Tony, Keoni, Derek, Aneesa, Dana, and E
HEAT 3 (5:00pm): Lawrence, Nate O, Zach, Chris G, Ren, Chantelle, and Gracie
HEAT 4 (5:15pm): Casey Hawk, Sergio, Lei, Thibs, Alicia, Tracy, and Bri
HEAT 5 (5:30pm): Aaron F, Ben Coyle, Cullen F, Eric, Kai, Tiffiny, and Kate Coyle
HEAT 6 (5:45pm): Darin, James L, Johnny, Roberto, Linn, Diamand, and Kate I
HEAT 7 (6:00pm): Jon M, Kyle O, Ben S, Jojo, Betta, and Noriko