Today's WOD:

Scheduling Reminder: New Year's Eve we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. We will be CLOSED on New Year's Day (Wednesday).

A. In teams of three, complete as many rounds as possible in 15 minutes of:

225/155 lb. Deadlift x 3 reps

Burpees x 6 reps

24″/20″ Regional Box Jumps x 9 reps

Rest EXACTLY five minutes, and then...

B. In teams of three, complete as many rounds as possible in 15 minutes of:

135/95 lb. Power Cleans x 5 reps

Pull-ups x 10 reps

For both portions, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible. If you’re working alone, simply rest twice as long as it took you to complete your full round.

Today's WOD:
A. Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2-3 reps (try to increase the load a bit from last week)
Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)

B. Three sets of:
Ring Dips x 15 reps
Rest as needed
Weighted Prone Plank Hold x 60-75 seconds
Rest as needed

Scheduling Reminder: New Year's Eve we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. We will be CLOSED on New Year's Day (Wednesday).

8:00am (2 spots): Vic, Mana, Flo, Orion, Yoshi, Wayne, Mark, Kyle, Kai, Kaitlin, Leslie, Jamey, Rosie, Julie, Joanna, Jade, Charlotte, and Dana

9:30am (5 spots): John L., Chad, Justin U., Steve O., Teddy, Nick, Chelli, Shawna, Peedi, Kathleen, Alicia, Raynell, Debbie, Deb's Sister (Shellie), Brianna, and Jorge

11:00am (3 spots): Ryan Scott, Jay, Ramsey, Jon M., Grant, Ken K., Violet, Sarah, Lai Lai, Peggy, Kate, Brie, Janet, Linzy, Mary, and Lee

Today's WOD:
Scheduling Reminder: Holiday Schedule on New Year's Eve (8:30am, 10am, and noon only). We will be CLOSED on New Year's Day.
A. Take 15-minutes to practice three gymnastics skills of your choice.

B. Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:

10 Air Squats

10 Burpee Box Jump-Overs (24/20")

Barbell Club Reminder: No Barbell Club this Sunday! Enjoy your mid-cycle break and holiday season! See you next Sunday, January 5th!

Today's WOD:
A. Five sets of:
Front Squat x 1 rep
Rest 2-3 minutes

B. Five sets of:
Clean x 1 rep @ 90%
Rest 2-3 minutes

C. For time:
40 Wall Ball Shots (30/20 lbs to 10 ft.)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Scheduling Reminder for next week: New Year's Eve (Tuesday, December 31st) we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. Please let us know which class you will attend by signing up at the gym or in the comments below. Thanks!

We will be CLOSED on New Year's Day (Wednesday).

Today's WOD:
A. Every minute, on the minute, for 10 minutes:
Hang Snatch + Overhead Squat

B. Three sets of:
Four-Stop Halting Snatch Deadlift x 1 rep @ 95-105% of 1-RM snatch
Rest as needed

C. For time:

2000 Meter Row

100 Double-Unders

50 Kettlebell Swings (70/53 lbs)

Scheduling Reminder for next week: New Year's Eve (Tuesday, December 31st) we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. Please let us know which class you will attend by signing up at the gym or in the comments below. Thanks!

We will be CLOSED on New Year's Day (Wednesday).

HO! HO! HO!

Merry Christmas to the CrossFit 808 family both near and far! I hope you have a wonderful time with your friends and family. Enjoy your day resting and recovering from the "12 Days of Christmas." 

We will be back tomorrow (12/26) with a regular class schedule! See you in class!

Today's WOD:
Scheduling Reminder: 
Today, December 24th: Holiday Schedule (8:30am, 10:00am and noon classes only).
We are CLOSED tomorrow, Christmas Day, December 25th - Merry Christmas!


"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Power Cleans (135/95 lb.)
3 – Dumbbell Thrusters (45/25 lbs)
4 – Ring Dips
5 – Burpees
6 – Toes to Bar
7 – Pull-ups (Advance Athletes do Chest to Bar Pull-ups)
8 – Kettlebell Swings (70/53 lbs)
9 – Regional Style Box Jumps (24/20")
10 – Shoulder to Overhead (135/95 lbs)
11 – Front Squats (135/95 lb.)
12 – Man Makers (45/25 lbs)


See December 24, 2012.

Today's WOD:
Scheduling Reminder for tomorrow (12/24): 8:30am, 10:00am, and noon class only!
A. Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 3 reps
Even Minutes – Row x Max Meters

B. Three sets of:
GHD Sit-Ups x 15 reps
Supine Ring Rows x 8-10 reps
Rest as needed

Little bit of light recovery today…fun, long session tomorrow.

Today's WOD:
A. In teams of two, complete as many rounds as possible in 10 minutes of:
5 Power Cleans (185/125 lbs.)
5 Burpees

Rest EXACTLY five minutes, and then . . . .
B. In teams of two, complete as many rounds as possible in 10 minutes of:
10 Wall Balls (20/14 lbs. to 10 ft.)
10 Regional Style Box Jumps (24″/20″)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.

Today's WOD:
A. Take 15-minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. “Ten Minute Capacity Test”

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

Today's WOD:
A. Take 20 minutes to build to a heavy Clean & Jerk.

B. "Isabel"
For time:
30 Snatches (135/95 lbs)

Today's WOD:
A. For time:
Row 1000 Meters
10 Burpees Over the Hurdle
15 KB Swings (70/53 lbs)

Rest 5 minutes, and then . . .

B. For time:
Row 1000 Meters
15 Burpees Over the Hurdle
20 KB Swings (70/53 lbs)

Rest 5 minutes, and then . . .

C. For time:
Row 1000 Meters
20 Burpees Over the Hurdle
25 KB Swings (70/53 lbs)

Rest 5 minutes, and then . . .

D. For time:
Row 1000 Meters
25 Burpees Over the Hurdle
30 KB Swings (70/53 lbs)

Today's WOD:
A. Six sets of:
Push Press + Jerk
Rest 2 minutes

B. Four sets for times of:
10 Chest to Bar Pull-ups
20 Wall Ball Shots (20/14 lbs to 10 ft)
40 Double-Unders
Rest 3 minutes

Need to buy a loved one a Christmas gift? Why not purchase the Group Elements Program for them! The next Group Elements begins Wednesday, January 8, 2014! Also, our next "Bring a Friend" day will be Saturday, January 4th at noon.

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, January 8, 2013. Please email josh@808crossfit.com with the subject line, "January 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Take 20 minutes to build to today's 1-RM Snatch.

(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)

B. Build quickly to 85-90% of your 1-RM Back Squat, and then…

On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 85-90%

C. Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed

Today's WOD:

For time:
2000 Meter Row
—
Five rounds of:
5 Burpees Over Barbell
7 Front Squats (155/105 lbs)
9 Chest to Bar Pull-Ups
—
800 Meter Run

Today's WOD:
A. Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes

B. “15-Minute Work Capacity Test”

Complete as many rounds and reps as possible in 15 minutes of:

10 Burpees (make sure athlete's open hip, jump and clap on top)

15 Wall Ball Shots (20/14 lb. to 10′ target)

20 Kettlebell Swings (53/35 lbs)

The next Group Elements begins Wednesday, January 8, 2014! Also, our next "Bring a Friend" day will be Saturday, January 4th at noon (please RSVP by emailing info@808crossfit.com).

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, January 8, 2013. Please email josh@808crossfit.com with the subject line, "January 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.

B. Complete as many rounds as possible in 12 minutes of:
20 Hand Release Push-ups
50 Double-Unders

Holiday Party at CrossFit 808: This is the FINAL week you can sign-up!

Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event by Friday, December 13, 2013.

Make your 2014 fitness goals a reality: next Group Elements begins January 8th!

Today's WOD:
A. Take 15-minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. “Jackie”

For time:

1000 Meter Row

50 Thrusters (45 lbs.)

30 Pull-Ups

Need to buy a loved one a Christmas gift? Why not purchase the Group Elements Program for them! The next Group Elements begins Wednesday, January 8, 2014! Also, our next "Bring a Friend" day will be Saturday, January 4th at noon.

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, January 8, 2013. Please email josh@808crossfit.com with the subject line, "January 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).

Today's WOD:
A. Take 20 minutes to build to a today's 1-RM Clean & Jerk.

B. “Grace”
30 Reps for time of:
135/95 lbs Ground to Overhead

Holiday Party at CrossFit 808: This is the FINAL week you can sign-up!

Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event by Friday, December 13, 2013.

Today's WOD:
A. Take 20 minutes to build to today's 1-RM Snatch.

B. Back Squat

* Set 1 – 5 reps @ 70-75%

* Set 2 – 3 reps @ 80-85%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 2 reps @ 90%

Rest 2 minutes

C. Three sets of:

GHD Sit-Ups x 15-20 reps

Rest as needed

Holiday Party at CrossFit 808: This is the FINAL week you can sign-up!

Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event by Friday, December 13, 2013.

Today's WOD:


In teams of 2, alternating full rounds, complete as many reps and rounds as possible in 18-minutes of:
3 Deadlifts (275/185 lb)
6 Regional Box Jumps (24/20")
9 Toes to Bar

Rest exactly 2 minutes, and then:

In teams of 2, complete for time:
Run 2000 Meters (in 200m legs)

Today's WOD:
A. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 3 reps @ 80-85%
Rest 2 minutes between sets.

B. In teams of two, with only one teammate working at any time, complete two rounds for max reps of:
3 Minutes of Shoulder to Overhead (95/65 lbs)
Rest 1 Minute
3 Minutes of Front Squats (95/65 lbs)
Rest 1 Minute
3 Minutes of Burpee over Barbell
Rest 1 Minute

Holiday Party at CrossFit 808:
Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event.

Today's WOD:
For time:
50 Wall Ball Shots (20/14 lbs)
40 Kettlebell Swings (53/35 lbs)
30 Burpees
20 Pull-ups (Advance athletes should do Chest to bar Pull-ups)
10 Man-Makers (45/30 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 3-6 reps
(No Muscle-ups, sub Ring Dips x 8-10 reps @ 30X1)
L-Sit x 30 seconds
Pistols x 5 reps each leg

B. “The Chief” - See September 26, 2013 for previous score.
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.

CrossFit 808 Holiday Party!

The 1st Annual CrossFit 808 Holiday Party

Ho! Ho! Ho! Please join us in a little PALEO potluck styled get-together on Saturday, December 21st from 6pm - 10pm at the box! There is a food sign-up sheet posted at the box. Drinks and cocktails will be provided (this is NOT a BYOB event). Please make sure you RSVP to this event.

Today's WOD:
A. Three sets of:
Jerk Balance x 3 reps
Rest as needed

B. Six sets of:
Power Clean + Jerk
Rest 2 minutes

C. Three rounds for time of:
20 Shoulder to Overhead (95/65 lbs)
Row 500 Meters

Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(try to perform all sets between 80-90% of 1-RM snatch)

B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
*Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.

C. "5-minute Work Capacity Test"
As many reps as possible in 5-minutes, of:
Burpee Box Jump Overs (24/20")*

*Step-ups okay, just keep moving!