Today's WOD:
A. Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

B. "Open WOD 12.2"
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75/45 lbs.)
30 Snatch (135/75 lbs.)
30 Snatch (165/100 lbs.)
As many reps as possible Snatch (210/120 lbs.)

Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 3-6 reps
(No muscle-up, sub 8-10 Ring Dips @ 30X1)
Double-Unders x 40-50 reps

B. 5 sets:
Clean + Front Squat
Rest 2-minutes

C. Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds

Today's WOD:
A. Three sets, not for time, of:
Row 500 Meters
Toes to Bar x 10 reps
Open Standard Box Jumps x 15 reps
(working on efficiency in each movement)

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Glute-Ham Raises x 6-8 reps @ 3011

Today's WOD:
A. Take 15 minutes to build to today’s heavy Power Jerk.

B. Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest

Prescribed loads are 95/65 lbs. – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.

Today's WOD:
A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%

B. Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.

C. "Open WOD 12.1"
Complete as many reps as possible in 7 minutes of:
Burpees

Today's WOD:
A. Take 12 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. In teams of 3, with only one person working at a time, complete:
225 Burpee Box Jump Overs
1200 Meter Med Ball Relay Run (in 200 meter legs - 20/14#)
300 Push-Ups
1200 Meter Med Ball Relay Run
450 Squats
1200 Meter Med Ball Relay Run

Today's WOD:
A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B. "Open WOD 11.6"
AMRAP in 7-minutes, of:
3 Thrusters (100/65 lbs.)
3 Chest to bar Pull-ups
6 Thrusters (100/65 lbs.)
6 Chest to bar Pull-ups
9 Thrusters (100/65 lbs.)
9 Chest to bar Pull-ups
12 Thrusters (100/65 lbs.)
12 Chest to bar Pull-ups
15 Thrusters (100/65 lbs.)
15 Chest to bar Pull-ups
18 Thrusters (100/65 lbs.)
18 Chest to bar Pull-ups
21 Thrusters (100/65 lbs.)
21 Chest to bar Pull-ups...

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Today's WOD:
A. Three sets, not for time, of:
Handstand Push-Up x 10-12 reps
Double-Unders x 30-40 reps
L-Sit x 30 seconds

B. Take exactly 10 minutes to build to today’s heavy Push Press, followed immediately by….

Exactly 8 minutes to build to today’s heavy Power Jerk, followed immediately by…

Exactly 6 minutes to build to today’s heavy Split Jerk

C. Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds

Important Announcement: I received this in an email last night, so please plan accordingly for Friday morning, especially my 6am athletes. We will still be open for 6am class, but you won't be able to shower.

"Due to some emergency plumbing repairs, there will be a building water shutdown Friday, January 24th, beginning at 5 AM for approximately 4 hours. We apologize for this inconvenience."

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

B. "Open 11.5"
Complete as many rounds and reps as possible in 20-mintues, of:
5 Power Cleans (145/100 lbs)
10 Toes to Bar
15 Wall Balls (20 to 10'/14 to 9')

Today's WOD:
A. Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-95%

B. Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 75-85%

C. Three sets for times of:
500 Meter Row
10 Dumbbell Ground to Overhead (45/25 lbs)
5 Wall Climbs
Rest 4 minutes

Box-hero workout: "Mitch"

Mitch, your love for life and others will forever live on. Thank you for blessing @crossfit808 with your beautiful personality and smile. You will be missed. Until we meet again my friend.

Today's WOD:
"Mitch"
For time:
40 Chest to Bar Pull-Ups*
40 Kettlebell Swings (53/35 lbs)
400 Meter Run
40 Wall Ball Shots (20/14 lbs)
40 Alternating Dumbbell Snatches (55/35 lbs - NO DROPPING DBs)
400 Meter Run
40 Box Jump Overs (24"/20")
40 Toes to Bar
400 Meter Run

Scheduling Reminder: In honor of "Martin Luther King" Day, we will be following a holiday schedule (8:00am, 9:30am, and 11:00am classes only).

In honor of Martin Luther King Day, Monday, January 20th we will be running on a Holiday Schedule (8:00am, 9:30am, and 11:00am classes only). Please RSVP to a class on Facebook or the sign-up sheet posted at the box.

8:00am:
Heat 1 - Byron, Hoku, Sam E., Orion, Yoshi, Julie, Harmony, Heidi, Kaitlin, Sara E. and Kathleen
Heat 2 - Mana, Kyle O., Flo, Bob Kinzie, Rosie, Joanna, Abi, Anela, Jessica, Joy Kinzie

9:30am:
Heat 1 - Ryan Scott, Charlie, Johnson, Teddy, Adam G., Nikki, Brie, Hien, and Mary
Heat 2 - Vic, Steve R., Ryan Willis, Nick, Alicia, Jenn, Shanelle, Dani, and Jenna

11:00am: 
Heat 1 - Jon M., Kurt, Daniel, Mike Y., Estee, Rachel Lai, Sharnell, Marsha, and Kate
Heat 2 - Josh Showers, Chad, Paulo, Ken Kam, Sydney, Peggy, Linzy, and Lee

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. In teams of 2, alternating complete rounds, complete 5 rounds each for time, of:
10 Hang Squat Cleans (155/105 lbs)
10 Chest to Bar Pull-ups
20 Double-Unders

Scheduling Reminder for tomorrow, January 20th: In honor of "Martin Luther King" Day, we will be following a holiday schedule (8:00am, 9:30am, and 11:00am classes only).

Today's WOD:
A. Deadlift
    *Set 1 – 10 reps @ 50% of 1-RM
    *Set 2 – 10 reps @ 60%
    *Set 3 – 10 reps @ 65%
    *Set 4 – 8 reps @ 70%
    *Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B. "Open 11.4"
Complete as many rounds and reps as possible in 10-mintues, of:
60 Bar-facing Burpees
30 Overhead Squats (120/90 lbs)
10 Muscle-ups

Today's WOD:
A. Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

B. For times:
Row 1200 Meters
115/75 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Row 800 Meters
135/95 lb Shoulder to Overhead x 20 reps
Rest 3 minutes
Row 400 Meters
155/105 lb Shoulder to Overhead x 15 reps

First ever CrossFit 808 Competitor's Camp!

 

Save the date:

The first ever CrossFit 808 Competitor's Training Camp! This is a 2-day camp from 8:30am - 4:00pm, February 22-23, 2014. Space is very limited (we want to keep the class size small), please email elyse@808crossfit.com with the subject line "Feb 14 Camp" for more details.

The CrossFit 808 Competitors Training Camp will be centered on learning to move more efficiently in everything from Olympic Lifting to Gymnastics. You will be coached by some of Hawaii's best CrossFit athletes, including 3-time Individual Games competitor, Elyse Umeda. Other coaches include: Adam Jamieson (3-time NorCal Regional Competitor), Joshua Akiona (2011 NorCal Regional Competitor), Kyla Evers (2-time NorCal Regional Qualifier), and Brandy Richardson (2-time NorCal Regional Qualifier). We will discuss the little things that separate the good from the great. Then, you will have the opportunity to put these skills to work during our conditioning sessions. By the end of the weekend, you will take home cues and skills that will benefit you in training, competition, and coaching your own athletes.

We highly recommend that attendees have proficiency in all standard movements that are commonly found in CrossFit competitions.

Today's WOD:
A. Three sets, not for time, of:
Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
L-Sit x 30-45 seconds

B. Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

C. Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds

Scheduling Reminder: In honor of "Martin Luther King" Day, we will be following a holiday schedule (8:00am, 9:30am, and 11:00am classes only). Please RSVP for a class time either on Facebook or the sign-up sheet at the box! Thanks!

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

B. Five sets for max reps of:
45 seconds of Power Snatch (135/85 lbs)
Rest 45 seconds

C. Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds

Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80-85%

B. Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 70-80% of 1-RM Clean & Jerk
Rest 2-3 minutes

C. "Open 11.3"
Complete as many rounds and reps as possible in 5-mintues, of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

Today's WOD:
For time:
40 Pull-Ups*
40 Kettlebell Swings (53/35 lbs)
400 Meter Run
40 Wall Ball Shots (20/14 lbs)
40 Alternating Dumbbell Snatches (55/35 lbs - NO DROPPING DBs)
400 Meter Run
40 Box Jump Overs (24"/20")
40 Toes to Bar
400 Meter Run

*Advance athletes perform Chest to Bar Pull-ups.

Today's WOD:
A. Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
(No Muscle-up, perform Ring Dips x 10-12 reps)
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

B. "Open 11.2"
Complete as many rounds and reps as possible in 15-mintues, of:
9 Deadlifts (155/105 lbs)
12 Push-ups
15 Box Jumps (24"/20")

The "Go Against the Grain" 75-day Challenge starts Monday, January 13th!

Informational lecture with Coach John and Coach Josh on Friday, January 10th from 5-6pm as well as 6-7pm (at the box). The buy-in will be $25 (cash or check, only). Please sign-up this week and get your vitals, measurements, weigh-in, and before pictures taken.

Coach John will be around during the following times to check your vitals, please stop in during any of these times:

Tuesday (1/7) from 7-10:00am

Wednesday (1/8) from 5:30-8:30am

Thursday (1/9) from 3-5:00pm

Friday (1/10) from 3-7:00pm

Please keep in mind, your vitals should be taken before you workout and you should be well hydrated as well as caffeine-free for better readings.

Today's WOD:
A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press.

B. Take exactly 10 minutes to build to today’s heavy Push Press.

C. Two sets for max reps of:

Against a 6 minute running clock,

Row 1000 Meters

Back Squat x Max Reps (Men=bodyweight, Women = 3/4 bodyweight)

Rest 4-minutes

Today's WOD:
A. Five sets of:
3-Position Clean @ 70%
(high hang, mid-thigh, 2″ below the knee)
Rest 2-minutes

B. Every minute on the minute for 10-minutes complete:
155/105 lb. Power Clean x 5 reps
Pull-ups x 10 reps

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70%

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

B. For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters

C. Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Supine Ring Row x 8-10 reps @ 2111

The "Go Against the Grain" 75-day Challenge starts Monday, January 13th!

Informational lecture with Coach John and Coach Josh on Friday, January 10th from 5-6pm as well as 6-7pm (at the box). The buy-in will be $25 (cash or check, only). Please sign-up this week and get your vitals, measurements, weigh-in, and before pictures taken.

Coach John will be around during the following times to check your vitals, please stop in during any of these times:

Tuesday (1/7) from 7-10:00am

Wednesday (1/8) from 5:30-8:30am

Thursday (1/9) from 3-5:00pm

Friday (1/10) from 3-7:00pm

Please keep in mind, your vitals should be taken before you workout and you should be well hydrated as well as caffeine-free for better readings.

Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 70-75%

B. Three sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds

C. "Open 11.1"
Complete as many rounds and reps as possible in 10-minutes, of:
30 Double-Unders
15 Power Snatches (75/55 lbs)


The "Go Against the Grain" 75-day Challenge starts Monday, January 13th!
Informational lecture with Coach John and Coach Josh on Friday, January 10th from 5-6pm as well as 6-7pm (at the box). The buy-in will be $25 (cash or check, only). Please sign-up this week and get your vitals, measurements, weigh-in, and before pictures taken.

Coach John will be around during the following times to check your vitals, please stop in during any of these times:
Tuesday (1/7) from 7-10:00am
Wednesday (1/8) from 5:30-8:30am
Thursday (1/9) from 3-5:00pm
Friday (1/10) from 3-7:00pm

Please keep in mind, your vitals should be taken before you workout and you should be well hydrated as well as caffeine-free for better readings.

Today's WOD:
A. Take 12 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. Teams of two will complete as many rounds as possible in 20-minutes, of:
10 x Burpees over the Barbell
10 x Thrusters (95/65 lbs)
10 x Chest to Bar Pull-ups
**Absolutely NO DROPPING THE BARBELLS!**
- - -
While the other partner is running a 400 Meter Run.

Today's WOD:
A. Take 15 minutes to build to a heavy Clean & Jerk
(same – let feel dictate the loads used)

B. Three rounds for time of:
20 Toes to Bar
30 Kettlebell Swings (70/53 lbs)
40 Double-Unders

Today's WOD:
A. Take 15 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)

B. For time:
135/95 lb Snatch x 15 reps
Push-Ups x 30 reps
400 Meter Run
135/95 lb Snatch x 10 reps
Push-Ups x 20 reps
400 Meter Run
135/95 lb Snatch x 5 reps
Push-Ups x 10 reps