Today's WOD:
A. Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B. Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

Group Elements begins next week Wednesday!

Today's WOD:
A. In teams of 2, with only one person working at a time, complete the following for time:
100 Wall Balls (20/14 lbs)
100 Burpees
100 Box Jumps or Step-ups (24/20")
100 Toes to Bar
100 Wall Balls (20/14 lbs)

Once the workout starts, the Wall Ball may NOT touch the ground, including during the Wall Ball shots as well as the rest of the movements.
Penalty = 200 meter run (both partners)

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Group Elements begins Wednesday, October 2, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Bring a Friend Day tomorrow at NOON!

Today's WOD:
Scheduling Reminder: "Bring a Friend Day" tomorrow at Noon!
A. Three sets, not for time, of:
Strict Toes to Bar x 10-12 reps
Roll to Candlestick x 10-12 reps

B. "Barbell Cycling Practice"
Perform each set for time of:
Ground to Overhead x 5 reps
Rest 2-3 minutes

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (53/35 lbs)
Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps (24″/20″)

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Group Elements begins Wednesday, October 2, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Gymnastics Play Session
Take 15 minutes to mess around with efficiency in 2-4 gymnastics movements of your choice:
Pull-ups, Chest to Bar Pull-ups, Handstand Walks, Handstand Holds, Freestanding Handstand, Ring HSPUs, Ring Dips, Muscle-ups, Muscle-up Progressions, Bar Muscle-Ups, Toes to Bar, L-Sit, Rope Climbs, Pistols, Pistols with Weight Overhead, Double-Unders, etc...

B. “The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Group Elements begins Wednesday, October 2, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Next Group Elements begins next week, sign-up today!

Today's WOD:
Bring a Friend Day this Saturday at noon! Please RSVP to info@808crossfit.com.
A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 100, 100+

B. Four sets for max reps against a 3-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 3 minutes between sets

Next Group Elements begins Wednesday, October 2nd!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. 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 Group Elements begins Wednesday, August 7, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
Bring a Friend Day this Saturday at noon! Please RSVP by emailing info@808crossfit.com.
A. Take 20 minutes to today’s 1-RM Split Jerk.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Burpees
100 Meter Run

Today's WOD:
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

B. Front Squat
*Set 1. x 3 reps @ 85-90%
*Set 2. x 2 reps @ 90-95%
*Set 3. x 1 rep @ 95-100%
*Set 4. x 3 reps @ 90-95%
*Set 5. x 2 reps @ 95-100%
*Set 6. x 1 rep @ 100+%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

Today's WOD:

In teams of three, with only one person working at any time, complete the following for time:
50 Hang Power Cleans (155/105 lbs)
100 Front Squats (155/105 lbs)
150 KB Swings (70/53 lbs.)
200 Burpees

Today's WOD:
Four sets of:
In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet:
10 Box Jump Overs (24"/20")
10 Push-Ups

Rest exactly 5 minutes between sets.

Today's WOD:
A. Gymnastics Play Session

Take 15 minutes to mess around with efficiency in 2-4 gymnastics movements of your choice:
Handstand Walks, Handstand Holds, Freestanding HSPUs, Ring HSPUs, Bar Muscle-Ups, Toes to Bar, L-Sit, Rope Climbs, Pistols, Pistols with Weight Overhead, Double-Unders, etc...

B. Three rounds for time of:
135/95 lbs Thrusters x 10 reps
Burpee Pull-Ups x 10 reps
400 Meter Run

Today's WOD:
A. Five sets of:
Clean x 1.1 @ 80+%
(rest 10 seconds between singles)
Rest 2 minutes between sets

B. Three rounds for time of:
275/185 lbs Deadlift x 10 reps
Ring Dips x 15 reps
Double-Unders x 30 reps

Happy birthday, Coach Josh!

HAPPY HAPPY HAPPY BIRTHDAY COACH JOSH!
If you guys didn't know, Coach Josh's favorite cake/pie is CUSTARD PIE! Last year, he finished an entire custard pie for time! Hope you have an amazing day! CrossFit 808 would not be where we are today without you. Thank you for being an integral part of the growth and improvement year after year. You are truly one of a kind and we all love your unique personality. Shots, shots, shots, shots, shots!

Today's WOD:
A. Take 20 minutes to today’s 1-RM Split Jerk.

B. Every minute, on the minute, for 10 minutes, complete:
135/95 lb Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps

Today's WOD:
A. Every 2-minutes, for 20 minutes (10 sets):
Snatch x 1.1 reps
(rest 10 seconds between singles)

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85, 85+, 85+, 85+

B. Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

Today's WOD:
In teams of 3, complete the following for time:
Row 1500m (relay, switching every 250m)
1200m Run (relay, each runs 200m)
60 Box Jumps (20-24-30″) step ups allowed (everyone must do 20 jumps – not in a row, but needs to get 20 done.  Each athlete must use a different height).
90 Burpees (get it done anyhow)
60 Box Jumps
1200m Run
1500m Row

Today's WOD:
Scheduling Reminder: NO BARBELL CLUB this Sunday - Mid cycle break. See you Sunday, September 16, 2013!
A. Five sets of:
Front Squat x 3-4 reps @ 4111 (try to move up in weight from last week)
Rest 2-3 minutes

Try to go up from last week's loads.

B. Five sets for max reps of:
45 seconds of Kettlebell Swings (70/53 lbs)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (115/75 lbs)
15 seconds or Rest

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 50 reps
Sotts Press x 5 reps
Start light, then work your way up in load.

B. Two rounds for time of:

500 Meter Row

Barbell Thrusters (95/65 lbs) x 25 reps

Chest to Bar Pull-Ups x 15 reps

Today's WOD:
Scheduling Reminder: NO BARBELL CLUB this Sunday - Mid cycle break. See you Sunday, September 16, 2013!
A. Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)

B. Three rounds for time of:
Man-Makers (50/35 lbs) x 10 reps
400 Meter Run

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

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (20/14 lbs)
Toes to Bar x 10 reps
Hand-Release Push-Ups x 10 reps

Today's WOD:
A. Six sets of:
Snatch x 1.1 rep @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest 2 minutes

B. .com WOD:
21-15-9 rep rounds for time, of:
DB Hang Squat Clean (50/35 lbs)
Handstand Push-ups

NO DROPPING the DBs! Penalty for dropping the DBs = 400m Run, before you can continue with your workout.

Today's WOD:
“Hotshots 19″
Six rounds for time of:
30 Squats
19 Power Clean (135/95 lbs)
7 Strict Pull-ups
Run 400 meters

Above: I had a blast competing with Jamie Hagiya and Kris Clever at the Showdown! It is always better with friends! These girls are amazing competitors and have even bigger hearts! Thank you for coming!

Today's WOD:
A. Five sets of:
Front Squat x 3-4 reps @ 4111 (try to move up in weight from last week)
Rest 3 minutes

B. For time:
Row 500 Meters
75 Wall Balls (20/14 lbs to 10 ft)
100 Double-Unders
Row 500 Meters

Above: Team 4 (top) and Team 3 (bottom) both finished the Showdown in the top 20! Team 4 made a huge comeback in Event 2, during which Paige crushed the Muscle-ups and Sarah Scott PR'd her box jump multiple times! Team 3 finished 6th overall with stellar performances throughout the day!  3 out of 4 athletes on Team 3 were knew to CrossFit competition, but looked like veterans on the floor. Congratulations to both teams on a job well done! I am a proud coach!

Today's WOD:
A. Five sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes

B. In teams of two, partners will alternate to complete 7 rounds each of:
115/75 lb Push Press x 7 reps
Toes to Bar x 7 reps

All 4 teams finished in the top 20!

Above: Your 4 CrossFit 808 teams finished in the top 20 out of over 50 teams at the 2013 Hawaii VA Loans Showdown this past Monday! 2 of the 4 teams (Team 1 and Team 2) took first and second place, respectively! I could not be more proud of the effort all these amazing athletes put forth during the competition. It was so inspiring watching many "rookie" competitors give their all and surpass their own expectations! Thank you to everyone who came out to support the box! You guys were a sight for tired eyes during the workouts and your voices kept us going. Thank you to all those from 808 who volunteered as well as judged - without you guys, the event could not take place, so thank you for representing our box. You all did a phenomenal job! I am one very very very proud coach and owner. I feel this everyday, but you all went above and beyond at the Showdown. I am so blessed! In the words of Jade, "CrossFit 808 all day, everyday!"

Today's WOD:
A. Complete as many rounds and reps as possible in 4 minutes of:
Burpees x 10 reps
100 Meter Run
Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 4 minutes of:
Renegade Rows* (50/35 lbs) x 5 reps
Box Jumps (24″/20″) x 10 reps
Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
100 Meter Run
Rest exactly 6 minutes, and then . . .

D. Complete as many rounds and reps as possible in 6 minutes of:
Renegade Rows (50/35 lbs) x 5 reps
Box Jumps (24″/20″) x 10 reps

Today's WOD:
A. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)

Hawaii VA Loans Showdown today from 9a-5p at the Blaisdell!

Scheduling Reminder: We will be CLOSED on Monday, September 2nd! Please come watch our 4 teams in the 2013 VA Loans Showdown at the Blaisdell from 9am-5pm. Tickets are already on sale at the box office for $10.50. Also, please wear any "2013 Regional 808 splatter" design shirt or tank to the event! That's the shirt with the big 808 and paint splatter design.

Hawaii VA Loans Showdown tomorrow!

Scheduling Reminder: We will be CLOSED on Monday, September 2nd! Please come watch our 4 teams in the 2013 VA Loans Showdown at the Blaisdell from 9am-5pm. Tickets are already on sale at the box office for $10.50. Also, please wear any "2013 Regional 808 splatter" design shirt or tank to the event! That's the shirt with the big 808 and paint splatter design.