"Open Workout 14.1"

Today's WOD:
"OPEN WORKOUT 14.1"
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

CrossFit 808 and the 2014 CrossFit Games Open:

It is that time of the year: Open season. If you have already registered for the Open, don't forget to select CrossFit 808 as your affiliate. Also, please take and pass the Judges Course. It is very helpful if you are fully aware of what the judge is looking for in full range of motion for every movement. 

Workouts will be announced on Thursdays this year, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up on the clipboard at the gym.

In the afternoon/evening we will hold a Friday Night Lights event with the first heat beginning promptly at 6:00pm. You MUST sign-up for a heat on the CLIPBOARD at the gym EVERY WEEK. The box will open at 5:00pm for everyone to come in and warm-up/mobilize. Heat schedule will be posted the morning of, so don't forget to sign-up.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on Sunday during the designated Open Gym hours. You must sign-up for SUNDAY on the CLIPBOARD at the gym. The first 2 weeks (March 2nd and 9th), Open Gym will be from 10am to noon. The last 3 weeks of the Open season (March 16th, 23rd, and 30th), Open Gym will be from 1pm to 3pm.

All scores must be submitted by Monday at 5pm (PT) for the respective week. Be aware that DST occurs on March 9th, which will bump our time difference to 3 hours from Pacific Time. If you did not register, but would still like to do the workout on Friday during Friday Night Lights, you must still sign up for a heat and mark "unregistered athlete". 

14.1 Heat Schedules

Open Workout 14.1 - Class/Heat Schedule
6:00am Class
Heat 1: Steve R., Yoshi, Johnson, Debbie
Heat 2: Flo, Orion, Beldon, Peedi, Hien
Certified Judges: Danny, Yoshi, Peedi, Hien, Johnson, and Coach John (head judge)

8:30am Class
Heat 1: Kyle and Sica
Heat 2: Vic and Kellie
Certified Judges: Kyle, Coach Marcus, and Coach John (head judge)

Noon Class
Heat 1: Jenn, Abi, Alicia, Jorge, and Kurt
Heat 2: Kathleen, Mary, Sharnell, Teddy, and Grant
Heat 3: Julie, Sarah, Syd, Ku'ulei, and Josh Showers
Certified Judges: Julie, Ingrid, Josh, Abi, Brie, Grant, and Coach Elyse (head judge)

Friday Night Lights:
Doors will open at 5:00pm for athletes to come in and warm-up on their own. Please do not show up earlier than that. The coaching staff and judges need time to set-up. Thank you!
6:00pm (Heat 1): Dan W., Lawrence, J. Larson, Raynell, Lai Lai, and Violet
6:15pm (Heat 2): Adam G, Shane, Darin, Shyla, Marsha, and Janet
6:30pm (Heat 3): Charlie, Ryan S., Steve O., Cheyne, and Suellen (visitor)
6:45pm (Heat 4): Byron, Ramsey, Mana, Lee, Nikki, and Dana
7:00pm (Heat 5): Jon M., Jesus, Lucia, and Andrea
7:15pm (Heat 6): Mike Y., Kamu, Brianna, Joanna, and Brie

**If you failed to sign-up for a class or FNL, you need to email me ASAP (elyse@808crossfit.com) and I will do my best to add you in. Starting next week though, you will just have to come on Sunday to get validated. It is too hard to keep track of 80+ athletes if you can't meet me halfway and sign-up.**

Today's WOD:
A. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-80% of 1-RM

B. In teams of two, with only one team member working at any time, perform as many sets as possible in 18 minutes of:
Row 300 Meters
185/125 lbs. Power Clean x 3 reps

CrossFit 808 and the 2014 CrossFit Games Open:

It is that time of the year: Open season. If you have already registered for the Open, don't forget to select CrossFit 808 as your affiliate. Also, please take and pass the Judges Course. It is very helpful if you are fully aware of what the judge is looking for in full range of motion for every movement. 

Workouts will be announced on Thursdays this year, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up on the clipboard at the gym.

In the afternoon/evening we will hold a Friday Night Lights event with the first heat beginning promptly at 6:00pm. You MUST sign-up for a heat on the CLIPBOARD at the gym EVERY WEEK. The box will open at 5:00pm for everyone to come in and warm-up/mobilize. Heat schedule will be posted the morning of, so don't forget to sign-up.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on Sunday during the designated Open Gym hours. You must sign-up for SUNDAY on the CLIPBOARD at the gym. The first 2 weeks (March 2nd and 9th), Open Gym will be from 10am to noon. The last 3 weeks of the Open season (March 16th, 23rd, and 30th), Open Gym will be from 1pm to 3pm.

All scores must be submitted by Monday at 5pm (PT) for the respective week. Be aware that DST occurs on March 9th, which will bump our time difference to 3 hours from Pacific Time. If you did not register, but would still like to do the workout on Friday during Friday Night Lights, you must still sign up for a heat and mark "unregistered athlete". 

If you still have questions, feel free to email me at elyse@808crossfit.com. I am so fired up about the Open this year and can't wait to see how much you all have improved! REMEMBER TO ENJOY THE EXPERIENCE! That is where the fun lies! See you at the gym!

Today's WOD:
A. Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.

B. Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Chinese Plank x 45-60 seconds
Rest as needed

C. Run 400 Meters @ 80%
Rest 60 seconds
Run 400 Meters @ 75%
Rest 60 seconds
Run 400 Meters @ 70%

CrossFit 808 and the 2014 CrossFit Games Open:

It is that time of the year: Open season. If you have already registered for the Open, don't forget to select CrossFit 808 as your affiliate. Also, please take and pass the Judges Course. It is very helpful if you are fully aware of what the judge is looking for in full range of motion for every movement. 

Workouts will be announced on Thursdays this year, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up on the clipboard at the gym.

In the afternoon/evening we will hold a Friday Night Lights event with the first heat beginning promptly at 6:00pm. You MUST sign-up for a heat on the CLIPBOARD at the gym EVERY WEEK. The box will open at 5:00pm for everyone to come in and warm-up/mobilize. Heat schedule will be posted the morning of, so don't forget to sign-up.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on Sunday during the designated Open Gym hours. You must sign-up for SUNDAY on the CLIPBOARD at the gym. The first 2 weeks (March 2nd and 9th), Open Gym will be from 10am to noon. The last 3 weeks of the Open season (March 16th, 23rd, and 30th), Open Gym will be from 1pm to 3pm.

All scores must be submitted by Monday at 5pm (PT) for the respective week. Be aware that DST occurs on March 9th, which will bump our time difference to 3 hours from Pacific Time. If you did not register, but would still like to do the workout on Friday during Friday Night Lights, you must still sign up for a heat and mark "unregistered athlete". 

If you still have questions, feel free to email me at elyse@808crossfit.com. I am so fired up about the Open this year and can't wait to see how much you all have improved! REMEMBER TO ENJOY THE EXPERIENCE! That is where the fun lies! See you at the gym!

Today's WOD:
A. Every 90 seconds for 12 minutes (8 sets):
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between singles)

B. Three sets of:
Halting Snatch Deadlift + Snatch Pull @ 95-100%
Rest as needed

C. For max meters:
8 Minutes of Rowing on Concept 2 Erg

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
Complete as many reps as possible in 3-minutes, of:
Ground to Overhead (135/95 lbs)

Today's WOD:
A. Every 90 seconds for 12 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Sets 5-6 – 1 rep @ 90%
*Sets 7-8 – 1 rep @ 95%

B. Every minute, on the minute, for 10 minutes:
Clean x 1 rep

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

CrossFit 808 and the 2014 CrossFit Games Open:

It is that time of the year: Open season. If you have already registered for the Open, don't forget to select CrossFit 808 as your affiliate. Also, please take and pass the Judges Course. It is very helpful if you are fully aware of what the judge is looking for in full range of motion for every movement. 

Workouts will be announced on Thursdays this year, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up on the clipboard at the gym.

In the afternoon/evening we will hold a Friday Night Lights event with the first heat beginning promptly at 6:00pm. You MUST sign-up for a heat on the CLIPBOARD at the gym EVERY WEEK. The box will open at 5:00pm for everyone to come in and warm-up/mobilize. Heat schedule will be posted the morning of, so don't forget to sign-up.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on Sunday during the designated Open Gym hours. You must sign-up for SUNDAY on the CLIPBOARD at the gym. The first 2 weeks (March 2nd and 9th), Open Gym will be from 10am to noon. The last 3 weeks of the Open season (March 16th, 23rd, and 30th), Open Gym will be from 1pm to 3pm.

All scores must be submitted by Monday at 5pm (PT) for the respective week. Be aware that DST occurs on March 9th, which will bump our time difference to 3 hours from Pacific Time. If you did not register, but would still like to do the workout on Friday during Friday Night Lights, you must still sign up for a heat and mark "unregistered athlete". 

If you still have questions, feel free to email me at elyse@808crossfit.com. I am so fired up about the Open this year and can't wait to see how much you all have improved! REMEMBER TO ENJOY THE EXPERIENCE! That is where the fun lies! See you at the gym!

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 4, complete 4 rounds each of:
500 Meter Row
25 Wall Ball Shots
400 Meter Run
25 Burpees

Each team member will start on a different station. Teammates may not rotate to the next station until everyone has completed their required reps/distance.

Today's WOD:
A. Three sets, not for time, of:
Alternating Pistols x 6-8 each leg
L-Sit x 30-45 seconds
Toes to Bar x 10-12 reps

B. Four sets for times of:
400 Meter Run
155/105 lb Power Clean x 5 reps
24″/20″ Box Jumps x 15 reps
Rest 2 minutes

Today's WOD:
A. Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

B. For max meters:
8 Minutes of Rowing on Concept 2 Erg

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (115/75 lbs – taken from the floor)
10 Burpees Over the Barbell

Today's WOD:
A. CrossFit Games Open Workout 13.5:
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

B. Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Chinese Plank x 45-60 seconds
Rest as needed

Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-85%

B. Six sets of:
Power Clean + Clean
Rest as needed

C. CrossFit Games Open Workout 13.5:
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

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

B. In teams of three, complete five rounds for time of:
Row 1000 Meters
100 Double-Unders
75 Kettlebell Swings (53/35 lbs)
50 Box Jumps (24"/20")

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.

Scheduling Reminder: We will be following a modified schedule in honor of President's Day - 8:30am, 10:00am, and 11:30am classes only. Also, don't forget that the Great Aloha Run will be occurring tomorrow morning. The roads will open up as the last runners pass by. Please use Dillingham and cut across on Pu'uhale or other cross streets.

Today's WOD:
A. Three sets not for time, of:
10 Box Jumps (Regionals Standards - 24"/20")
10 Alternating Pistols

B. "Helton"
Three rounds of:
Run 800 Meters
30 Dumbbell Squat Cleans (45/25 lbs.)
30 Burpees

We've got a few spots left for our Training Camp on Sunday, February 23rd!

Sign me up for the 808 Training Camp!

Happy Valentine's Day!

Today's WOD:
A. For max reps:
185/125 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

B. Open WOD 13.4
AMRAP in 7-minutes, of:
3 Clean & Jerks (135/95 lb; 60+Masters-115/65 lb)
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
15 Clean & Jerks
15 Toes to Bar
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

IMPORTANT ANNOUNCEMENT:

NO 6pm CLASS TODAY (February 13th)! NO 6am CLASS TOMORROW (February 14th)! The Landlord forgot to pay the electricity bill, so we have no power till tomorrow. Please pass this message along to others. 

I apologize for the inconvenience! Happy birthday to me, huh!

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. Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest 2-minutes

C. For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

We've got a few spots left for our Training Camp on Sunday, February 23rd!

Sign me up for the 808 Training Camp!

Today's WOD:
A. Three sets, not for time, of:
Ring Muscle-Ups x 3-6 reps
Handstand Push-Ups x 10-12 reps
Double-Unders x 50 reps

B. Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C. TWO sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds

We've got a few spots left for our Training Camp on Sunday, February 23rd! If you haven't found your CrossFit junkie a Valentine's gift, this camp is perfect.

Sign me up for the 808 Training Camp!

Scheduling Reminder: "President's Day" Monday, February 17th we will be following a holiday schedule (8:30am, 10:00am and 11:30am classes only). Please RSVP by signing up at the box or on our Facebook page! Mahalo!

**Also keep in mind the Great Aloha Run will be occurring that morning, but the roads should be clear on our side of town around 8:00am.**

Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%

B. Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

Build over the course of the five sets to today’s heavy triple.

C. For time:
40 Wall Ball Shots (30/20 lbs)
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
20 Wall Ball Shots
10 Toes to Bar
10 Wall Ball Shots
5 Toes to Bar

We've got a few spots left for our Training Camp on Sunday, February 23rd! If you haven't found your CrossFit junkie a Valentine's gift, this camp is perfect.

Sign me up for the 808 Training Camp!

Scheduling Reminder: "President's Day" Monday, February 17th we will be following a holiday schedule (8:30am, 10:00am and 11:30am classes only). Please RSVP by signing up at the box or on our Facebook page! Mahalo!

**Also keep in mind the Great Aloha Run will be occurring that morning, but the roads should be clear on our side of town around 8:00am.**

Today's WOD:
A. Five sets of:
3-Position Snatch @ 70-80%
(high hang, mid-thigh, below the knee)
Rest 2-3 minutes

B. "Open WOD 13.2"
Complete as many rounds and reps as possible in 10-minutes, of:
5 Shoulder to overhead (115/75 lbs; 55+ Masters: 95/55 lbs)
10 Deadlifts (115/75 lbs; 55+ Masters: 95/55 lbs)
15 Box jump or Step-up (24/20"; 55+ Masters: 20")

We've got a few spots left for our Training Camp on Sunday, February 23rd! If you haven't found your CrossFit junkie a Valentine's gift, this camp is perfect.
Sign me up for the 808 Training Camp!

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 2, complete four sets of:
Complete as many rounds and reps as possible in 5-minute:
3 Box Jump Overs (24"/20")
6 Dumbbell Thrusters (45/25 lbs - DO NOT DROP!)
9 Kettlebell Swings (70/53 lbs - DO NOT DROP!)
Rest 3 minutes between sets.

Only one team member may be working at any one time, and that team member must cycle through an entire round before the next teammate may begin.

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Clean x 1 rep

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

B. "Open WOD 12.4/13.3"
AMRAP in 12-minutes, of:
150 Wall Balls (20 lbs to 10'/14 lbs to 9')
90 Double-Unders
30 Muscle-ups

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

B. Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest Push Press

C. Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of KB Swings as possible in 5 minutes of:
Row 1000 Meters
Kettlebell Swings (70/53 lbs) x Max Reps

Today's WOD:
A. Three sets, not for time, of:
Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Muscle-Ups x 3-6 reps

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. In 10 reps or less, build to today's 1-RM Front Squat.

B. For time:
5 Ground to Overhead (185/125 lbs)
10 Ground to Overhead (155/105 lbs)
15 Ground to Overhead (135/95 lbs)
20 Ground to Overhead (115/75 lbs)

C. For time:
Row 500 Meters
20 Front Squats (135/95 lbs)
40 Chest-to-Bar Pull-ups
80 Double-Unders

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

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B. "Open WOD 12.3"

AMRAP in 18-minutes, of:

15 Regional Style Box Jumps (24/20")

12 Push Press (115/75 lbs.)

9 Toes to Bar

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 3, complete four rounds in Conga-line style (except for run) for time:
Run 400 Meters (all 3 members must start the run together)
135/95 lb. Thruster x 5 reps
70/53 lb. Kettlebell Swings x 10 reps
Double-Unders x 20 reps