Happy Halloween!

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-40 reps
L-sit Hold x 30-45 seconds
Roll to Candlestick x 10-12 reps

B. Three sets for max reps of:
60 seconds of Power Cleans (135/95 lbs.)
60 seconds of Rest
60 seconds of Shoulder to Overhead (135/95 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Alternating Pistols
60 seconds of Rest

Today's WOD:
Five sets for times of:
Run 400 Meters
225/155 lbs Deadlift x 10 reps
Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes

"Halloween Day" Thursday, October 31, 2013: Feel free to come dressed up in costume or wear Orange and Black to class!

Today's WOD:
A. Five sets of:
In 30 seconds or less, perform
Clean & Jerk x 3 reps
Rest 2 minutes and 30 seconds between sets

B. For time:
100 Double-Unders
Then, 30-20-10 rep rounds of:
Wall Balls (30/20 lbs to 10 ft)
Burpees over hurdle

Today's WOD:
A. Eight sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes

B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

C. For time:
100 Hand Release Push-ups

Today's WOD:

In teams of three, complete five sets for max reps of:
Wall Ball Shots (20/14 lbs) x 60 seconds
Box Jump Overs (24/20") x 60 seconds
Burpees x 60 seconds
Rest 60 seconds

Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

Today's WOD:
A. Take 20 minutes to build to a heavy Front Squat

B. Complete rounds of 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (53/35 lbs)
Pull-Ups

Today's WOD:
A. Take 15 minutes and practice 2-4 gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Double-Unders x 30-40 reps
Handstand Push-ups x 8-10 reps
Pistols x 3-5 reps each leg”

B. Three rounds for time of:
Man-Makers (50/30 lbs) x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

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

B. In teams of two, partners alternate whole sets to complete 5 sets each for time, of:
20/14 lbs Wall Ball Shots x 20 reps
225/155 lbs Unbroken Deadlift x 10 reps
400 Meter Run

*Penalty for not going Unbroken on the Deadlift = 5 Burpees

Today's WOD:

A. Every 90 seconds, for 15 minutes (10 sets):

Power Clean x 2 reps @ 75-85% of 1-RM Clean

B. Tabata Mash-Up

Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:

Push Press (75/55 lbs)

Kettlebell Swings (53/35 lbs)

Hand Release Push-Ups

Sit-Ups

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

B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.

C. For time:
Row 2000 Meters

Today's WOD:

In teams of two, complete as many rounds and reps as possible in 20 minutes of:
155/105 lbs Power Cleans x 20 reps
Toes to Bar x 20 reps
400 Meter Run

*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-40 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10 reps

B. Six sets for max reps of:
95/65 lb Barbell Thrusters x 30 seconds
Rest 30 seconds
20/24″ Box Jump Overs x 30 seconds
Rest 30 seconds

Today's WOD:
A. Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes

B. Rounds of 15, 12 and 9 reps of:
Power Cleans (185/125 lbs)
Handstand Push-Ups

Save the date: Shop Night at Lululemon Athletica Ala Moana!
There will be special deals on select items for CrossFit 808 members only! Sunday, October 27, 2013 from 6:30-8:00pm. Please RSVP to this event by logging into our Facebook page or signing up at the box.

Today's WOD:
A. Six sets of:
2-Position Clean
(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)
Rest 2-3 minutes

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

Today's WOD:
A. Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes

B. Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

C. Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest

USA-Weightlifting 2013 Hawaii Open this Saturday from 1:30pm to 4:30pm at Ward Warehouse! Come support a bunch of 808 athletes as they try to qualify for the American Open. My good friend, Kris Clever, is also coming down to participate in the meet!

We will be following a modified Class Schedule tomorrow October 14th - Columbus Day:

8:30am, 9:30am, Noon, 4pm, 5pm, 6pm, and 7pm.

Today's WOD:
A. On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps

B. For time:

30 Pull-Ups

20 Box Jumps (24″/20″)

10 Snatch (135/95 lbs)

20 Box Jumps (24″/20″)

30 Pull-Ups

Who has a holiday on Monday, October 14 - Columbus Day? What class time will you be attending? We are thinking of keeping a regular class schedule, but will modify if need be. Please let us know in the comments below or on our Facebook page! Thanks! 

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 30-40 reps
Muscle-Ups x 2-6 reps
Toes to Bar x 10-12 reps

B. Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

Today's WOD:
A. Eight sets of:
Tempo Front Squat @ 31X1 + Front Squat
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 15 minutes of:
200 Meter Run
15 Kettlebell Swings (53/35 lbs)
10 Wall Balls (20/14 lbs to 10 ft)

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

B. Three sets for times of:
500 Meter Row
5 Thrusters (135/95 lbs)
10 Burpees over the Barbell (lateral okay)
Rest 3 minutes or while your partner goes.

Today's WOD:
A. Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

B. Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

Today's WOD:

In teams of 3, complete five rounds for time of:
400m Run
10 Thrusters (135/95 lb.)
20 Pull-Ups

Everyone must start the run together, however the first person back can start the Thrusters and Pull-ups, which will be done in Conga-line style.

Today's WOD:

A. 3 sets not for time, of:

Muscle-ups x 2-6 reps

L-sit Hold x 30-40 seconds (accumulate)

B. "Barbell Cycling Practice"

Perform each set for time of: 

Power Snatch x 5 reps 

Rest 2 minutes 

C. In teams of two, partners alternate movements, to complete 10 rounds for time of:
Wall Ball Shots x 15 reps (20/14 lbs to 10′)
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps (24″/20″)

Today's WOD:
A. Three sets, not for time, of:
Strict Toes to Bar x 8-10 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B. In teams of two, complete four sets of:
Row 1000 Meters
400 Meter Farmers Carry (50/35 lbs DB)

Partners can partition row and carry however they would like.

New Group Elements begins tonight at 7:15pm!

Today's WOD:
A. Eight sets of:
Clean + Clean from Below the Knee
Rest 2-minutes

B. Three rounds for time of:
Power Clean x 10 reps (135/95 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps

Group Elements begins on Wednesday! Sign-up today!

Today's WOD:
A. Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

B. Four rounds for time of:
185/125 lbs Front Squats x 5 reps
Chest to Bar Pull-Ups x 10 reps
400 Meter Run
*Barbells taken from the ground

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).