Today's WOD:
A. In teams of two, partners alternate full rounds to complete five rounds each of:
500 Meter Row
Dumbbell Man-Makers x 10 reps

Scheduling Reminder for Thursday, July 4th: 8:30am, 10:00am and Noon classes only! In honor of the Fourth of July, we will be following a modified class schedule! We want to program a fun hero workout, so please RSVP on the sign-up sheet at the box!

Yesterday's WOD Board:
Will be posted soon.

Today's WOD:

A. Take 15 minutes, to establish a 1-RM Clean & Jerk

(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

B. “Fran”

Complete rounds of 21, 15 and 9 reps for time of:

95/65 lb. Thruster

Pull-Ups

Scheduling Reminder for Thursday, July 4th: 8:30am, 10:00am and Noon classes only! In honor of the Fourth of July, we will be following a modified class schedule! We want to program a fun hero workout, so please RSVP on the sign-up sheet at the box!

Yesterday's WOD Board:

Will be posted soon.

Today's WOD:
A. 15-minutes to establish a 1-RM Snatch.

B. Three rounds for time, of:
50 Kettlebell Swings (70/53 lbs)
100 Double-Unders

Yesterday's WOD Board:

Today's WOD:
A. For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

B. For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)

Yesterday's WOD Board:

Today's WOD:
A. In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM

B. Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30

(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

Yesterday's WOD Board:

Today's WOD:
A. In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM

B. For Max Reps:
3 Minutes of Double-Unders

C. Back Squat x Max reps @ 85% of today’s 1-RM

Saturday's WOD Board:

Today's WOD:
Teams of three must complete a total of 5 sets each as quickly as possible of:
Row 500 Meters

15 Wall Balls (20/14 lbs. to 10 ft.)
20 Regional Box Jumps (24"/20")

Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the Wall Ball/Box Jump couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

Yesterday's WOD Board:

Today's WOD:
In honor of "Gallant"
For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Roll to Candlestick x 8-10 reps
Tall Box Jump x 1.1.1.1.1
(Step down between reps)

B. Three rounds for time of:
20 Push Press (115/75 lbs)
30 Pull-Ups
40 Kettlebell Swings (53/35 lbs)

Yesterday's WOD Board:

Today's WOD:
A. Six sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2 minutes

Build load as you go, but prioritize mechanics over loads.

B. Three sets of:
Clean Pulls x 1.1.1.1 @ 100% 1-RM Clean
(rest 10 seconds between singles)
Rest 2-minutes

C. Every minute, on the minute, for 20 minutes:
Even Minutes - Max Squat Clean Thursters (135/95 lb)
Odd Minutes - Rest

Yesterday's WOD Board:

Today's WOD:

A. Three sets, not for time, of:

Turkish Get-ups x 2-4 each arm

L-Sit x 30 seconds

B. Back Squat

*Set 1 – 4 reps @ 60-70%

*Set 2 – 3 reps @ 70-80%

*Set 3 – 2 reps @ 80-85%

*Sets 4-6 – 4 reps @ 70-85%

Rest 2 minutes

C. Three rounds for time of:

20 Calories of Rowing

20 Burpees Over Hurdle

20 Toes to Bar

Yesterday's WOD Board:

Today's WOD:
A. 6 sets of:
Halting Snatch Deadlift + Hang Snatch
Rest 2-minutes

Focus on mechanics over load.

B. “Mash Up”
Every minute on the minute for 20 minutes:
Odd mins: 3 Power Snatches
Even mins: 12 KB Swings

Choose your own loads with speed and efficiency as the top priority!

Saturday's WOD Board:

Today's WOD:
In teams of two, with only one person working at a time, complete:
1200m Relay w/ Med Ball (20/14 lb - in 200m Legs)
50 Man-Makers - NO DROPPING DUMBBELLS!!
100 Kettlebell Swings (53/35 lbs.)
150 Wall Balls (20/14 lbs. to 10 ft.)
200 Double-Unders

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Roll to Candlestick x 8-10 reps
Wall Climb x 2-4 reps
L-Sit x 30 seconds

B. Take 20-minutes to build to a heavy snatch.

C. Three sets of:
Glute-Ham Raises x 6 reps @ 3010
Rest as needed
GHD Sit-Ups x 15 reps
Rest as needed

Yesterday's WOD Board:

Today's WOD:
A. Complete as many rounds and reps as possible in 6 minutes of:
185/125 lb Power Clean x 4 reps
Chest-to-Bar Pull-Ups x 8 reps

Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 6 minutes of:
KB Swings (70/53 lb) x 5 reps
Burpees x 10 reps

Rest exactly 4 minutes, and then . . .

C. For time:
Run 1-mile

Yesterday's WOD Board:

Today's WOD:
A. Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest 2-minutes

B. For time:
Row 1000 Meters
Burpee Over Barbell x 50 reps
Push Press (75/55 lb) x 75 reps

ABSOLUTELY NO DROPPING THE BAR!

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-50 reps
Toes to Bar x 12-15 reps

B. Back Squat @30X1
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 6 reps @ 4-5% more than was used last Tuesday
Rest 2-minutes

C. "Taste Test"
For time:
60 Wall Balls (20/14 lb to 10 ft)
50 Pull-ups
40 Regional Box Jumps (30,24)
30 Alt. DB Snatch (45/30 lb)

Yesterday's WOD Board:

Today's WOD:
A. Every minute, on the minute, for 10 minutes:
Front Squat x 1 rep

Start at 50% of your 1-RM and build every minute.

B. Six sets of:
2-Position Snatch
(mid-thigh, floor)
Rest 2-minutes

C. Three sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 6021
(slow, 6 second descent)
Rest 2 minutes

Saturday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)

B. "Dos Equis"
In Teams of 2 Complete:
500 Meter Row (each athlete)
40, 30, 20 rep rounds of:
Power Clean (135, 95)
Jerk (135, 95)
500 Meter Row (each athlete)

Yesterday's WOD Board:

Today's WOD:
A. Take 15-minutes to build to a heavy snatch.

B. Take 15-minutes to build to a heavy Clean & Jerk.

C. Three sets of:
Front Squat x 2 reps
Rest 2-minutes

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Handstand Push-ups x 10-15 reps
Alternating Pistols x 10-12 reps
L-Sit x 30 seconds

B. In teams of 2, alternating movements, complete as many rounds as possible in 20-minutes:
5 Deadlifts (275/185 lbs)
10 Chest to Bar Pull-Ups
15 Wall Ball Shots (20/14 lb)

If you are not proficient in the Chest to Bar Pull-ups, sub regular Pull-ups.

Yesterday's WOD Board:

PM Elements begins today!

Today's WOD:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-6 reps
Turkish Get-ups x 2-4 on each arm

B. Take 15-minutes to build to a heavy Split Jerk.

C. Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
5 Burpees

Yesterday's WOD Board:

AM Group Elements begins today!

Above: This past weekend's "Bring a Friend Day"!

Today's WOD:
A. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 7-8 reps @ 70-85%
(Make these as heavy as you can handle.)
Rest 3 minutes

B. Three sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 3 minutes

THE NEXT GROUP ELEMENTS PROGRAM STARTS THIS WEEK:

For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:

The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins tomorrow, Tuesday, June 4, 2013. The next PM begins on Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).

Yesterday's WOD Board:

Today's WOD:
A. Five sets of:
3-Position Snatch
(high hang, mid-hang, floor)
Rest 2-minutes

B. “Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

THE NEXT GROUP ELEMENTS PROGRAM STARTS THIS WEEK:

For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:

The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins tomorrow, Tuesday, June 4, 2013. The next PM begins on Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).

Saturday's WOD Board:

Today's WOD:
A. Two sets, not for time, of:
Run 400 Meters @ 70-80%
Pull-Ups x 7-10 reps

B. For time:
Run 1 Mile
60 Pull-Ups
Run 1 Mile

Yesterday's WOD Board: