Saturday, January 31, 2015

Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. In teams of 2, alternating full rounds...
Complete as many rounds and reps as possible in 7 minutes of:
5 Power Clean (135/95 lbs)
10 Chest to Bar Pull-ups (Sub 10 Chin Over or 15 Ring Rows)
Rest exactly 3 minutes, then…

Complete as many rounds and reps as possible in 7 minutes of:
10 Thrusters* (95/65 lbs)
10 Burpees Over the Barbell
*NO DROPPING BARBELL!
Rest exactly 3-minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
15 Kettlebell Swings (53/35 lbs)
30 Double-Unders (Sub 60 Single-Unders)

Thursday, January 29, 2015

Today's Workout:
A. 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

Goal is four sets or fewer. Note total sets taken and total time to complete 100 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
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

Wednesday, January 28, 2015

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 2-4 reps
L-Sit x 30-45 seconds (accumulate in smaller clusters if necessary)

B. Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%

C. Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (70/53 lbs)
15 Wall Ball Shots (30/20 lbs to 10 ft)
10 Burpees

Tuesday, January 27, 2015

Today's Workout:
A. Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

B. Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

C. Every 8-minutes for 24-minutes (3 sets):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar

Monday, January 26, 2015

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
Strict Handstand Push-ups x 6 reps

*If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps, sub L-seated DB Press or work on negatives.

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. Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes

Saturday, January 24, 2015

Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. In teams of 2, alternating full rounds, complete the following:
Four rounds each for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest exactly 5 minutes, and then…

Complete rounds of 12, 9 and 6 rep rounds for time of:
185/125 lb Overhead Squat
Toes to Bar
Rest exactly 5 minutes, and then…

Four rounds each for time of:
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (30/20 lbs)

Friday, January 23, 2015

Today's Workout:
A. Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

B. Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders
Rest 4-minutes, then…

Every two minutes, for 10 minutes (5 sets):
10 Burpees
20 Air Squats

We are hosting a Free Intro to CrossFit session at the Lululemon Ala Moana store, TOMORROW, Saturday, January 24th at 8:30am! Let your friends and family members know, so we can pack the house and show them what CrossFit 808 is all about.

Thursday, January 22, 2015

Today's Workout:
A. Three sets, not for time, of:
15-20 "Open" Box Jumps (24/20")
10-12 Alternating Pistols

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
GHD Hip Extension x 10 reps @ 2012
Rest 45 seconds

Wednesday, January 21, 2015

Free Intro to CrossFit session this Saturday!

Come join Coach Sage, Coach E and Coach Shay this Saturday at the Lululemon Ala Moana store! We are hosting a Free Intro to CrossFit session at 8:30am! Let your friends and family members know, so we can pack the house and show them what CrossFit 808 is all about.


Today's Workout:
A. Three sets, not for time, of:
L-sit Hold x 30-45 seconds
Double-Unders x 40-50 reps
(Unbroken if you are proficient.)

B. Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-90% of 1-RM C&J

C. Three sets for times of:
10 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
20 Kettlebell Swings (70/53 lbs)
Rest 2 minutes

Tuesday, January 20, 2015

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

B. For times:
C1.
For time:
Row 500 Meters
20 Burpees Over the Erg (Sub regular Burpees)
When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 10 reps
Toes to Bar x 10 reps (Sub 20 Ab-Mat Sit-ups)
When the clock reaches 12:00, complete the following…

C3.
Three rounds for time of:
135/95 lb Alternating Front-Racked Lunges x 10 steps
24″/20" Box Jumps x 20 reps
When the clock reaches 18:00, complete the following…

C4.
For time:
Row 500 Meters
20 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)

Monday, January 19, 2015

Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 8am, 9:30am, and 11am classes only!
A. Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 1 rep @ 85-95%
Strict Handstand Push-ups x 6 reps

*If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps, sub L-seated DB Press or work on negatives.

B. For times:
185/125 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps

C. Every 3-minutes, for 18 minutes (6 sets):
20 Double-Unders
15 Wall Ball Shots (30/20 lb to 10 ft)
10 Chest-to-Bar Pull-Ups OR Pull-ups

Saturday, January 17, 2015

Martin Luther King Day: Holiday Schedule

Holiday Schedule on Monday, January 19th:
8:00am (CLOSED): Yoshi, Bob K., Fernando, Deacon, Darin, Aaron H., Kyle, Glenn, Kirrily, Joy K.,  Christine, Shanelle, Mary, Lauren, Jonita, Bernie, Phoebe, Ashlee H., Ren, and Kai

9:30am (4 spots available): Mana, Evan, Lawrence, Ryan B., Bush, Jules, Kathleen, Anna, Brianna, Melisa, Lai, Peggy, Brie, Kate, Peedi, and Keisha

11:00am (CLOSED): Adam B., Teddy, Alex, Randy, Ryan S., Domenic, Chad, Kurt, Ken, Michael, Jen J., Hien, Syd, Jade, Sarah S., Janie, Julie, Sharnell, Jamie, Janet, and Priscilla
Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes, of:
4/2 Muscle-Ups (Sub 8 Chest to Bar OR 8 Pull-ups)
8 Deadlifts (225/155 lbs)

Rest 4 minutes, and then…
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes, of:
4 Power Cleans (135/95 lbs)
8 Toes to Bar

Rest 4 minutes, and then…
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes, of:
4 Power Snatches (95/65 lbs)
20 Double-Unders

Scheduling Reminder: We will be following a Holiday Schedule on Monday, January 19th "MLK Day" - 8:00am, 9:30am, and 11:00am classes only! Please RSVP at the gym. Thanks!

Friday, January 16, 2015

Today's Workout:
A. Every 90 seconds, for 15-minutes (10 sets):
Push Press + Power Jerk

B. For times:
Row 1000 Meters
115/75 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Row 500 Meters
135/95 lb Shoulder to Overhead x 20 reps
Rest 3 minutes

Row 250 Meters
155/105 lb Shoulder to Overhead x 15 reps

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

Scheduling Reminder: We will be following a Holiday Schedule on Monday, January 19th "MLK Day" - 8:00am, 9:30am, and 11:00am classes only! Please RSVP at the gym. Thanks!

Thursday, January 15, 2015

Today's Workout:
A. Every 3-minutes, for 15-minutes (5 sets):
Row 250/200 Meters
10 Alternating Pistols
10 Pull-Ups

If you don't make it in the 3-minutes, roll into the next 3-minutes and finish the set, then rest the remainder of the time.

B. 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.

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
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds

CrossFit 808 is Introducing a Saturday Competition Group:
Feel like taking your CrossFit game to the next level? Well here's your chance! We will be starting a competition group on Saturdays, where you will perform the "Competition Workout of the Day" under the watchful eye of Coach Josh. Time on Saturdays will be strictly between 10:30 a.m. - 12:00 p.m, workouts must be completed within 90 minutes (10:00 a.m. mobility/warm-up okay). 

Sign-up for the CrossFit 808 Comp Group by emailing Coach Josh at josh@808crossfit.com with the subject line, "Sat Comp Group." First session will start next Saturday, January 17th. If you are two or three times a week member, this session will count as one of your weekly classes. While there is no "RX Checklist" for this group, scaling will be very minimal during these sessions (unless there is an injury). Please see Coach Josh or Coach Elyse for more information.

Wednesday, January 14, 2015

Today's Workout:
A. Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 30-50 reps

B. Five sets of:
Hang Clean + Clean + Jerk @ 80-85%
Rest 2-minutes

C. 4 sets of:
Complete as many rounds and reps as possible in 3 minutes of:
6 Thrusters (115/75 lbs)
6 Burpee Box Jumps (24″/20″)
Rest 3 minutes

**NO DROPPING BARBELLS FROM OVERHEAD.**

Scheduling Reminder: We will be following a Holiday Schedule on Monday, January 19th "MLK Day" - 8:00am, 9:30am, and 11:00am classes only! Please RSVP at the gym. Thanks!

Tuesday, January 13, 2015

Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Snatch + Overhead Squat @ 75-80%

B. Every 3-minutes, for 30-minutes (10 sets):
Run 100 Meters
2/1 Muscle-Ups (Sub 2 Chest to Bar Pull-ups)
4 Push Press* (95/65 lbs)
8 Bar-Facing Burpees
4 Push Press* (95/65 lbs)
2/1 Muscle-Ups (Sub 4 Ring Dips)

*NO DROPPING BARBELLS. Must lower barbell to the floor with control.

CrossFit 808 is Introducing a Saturday Competition Group:
Feel like taking your CrossFit game to the next level? Well here's your chance! We will be starting a competition group on Saturdays, where you will perform the "Competition Workout of the Day" under the watchful eye of Coach Josh. Time on Saturdays will be strictly between 10:30 a.m. - 12:00 p.m, workouts must be completed within 90 minutes (10:00 a.m. mobility/warm-up okay). 

Sign-up for the CrossFit 808 Comp Group by emailing Coach Josh at josh@808crossfit.com with the subject line, "Sat Comp Group." First session will start next Saturday, January 17th. If you are two or three times a week member, this session will count as one of your weekly classes. While there is no "RX Checklist" for this group, scaling will be very minimal during these sessions (unless there is an injury). Please see Coach Josh or Coach Elyse for more information.

Monday, January 12, 2015

Today's Workout:
A. Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps

B. Five sets for max reps of:
45 seconds of Ground to Overhead (185/125 lbs)
Rest 45 seconds

C. Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots
Even Minutes – 10 Chest-to-Bar or Pull-Ups

Friday, January 9, 2015

Important Announcement:

Please find street parking on Kalani Street by the KGMB building tomorrow, Saturday, January 10th for both the 8:30am and 10:00am classes. There is an event going on tomorrow in the main parking lot. Thanks in advance!

Introducing our Saturday Competition Group

CrossFit 808 is Introducing a Saturday Competition Group:
Feel like taking your CrossFit game to the next level? Well here's your chance! We will be starting a competition group on Saturdays, where you will perform the "Competition Workout of the Day" under the watchful eye of Coach Josh. Time on Saturdays will be strictly between 10:30 a.m. - 12:00 p.m, workouts must be completed within 90 minutes (10:00 a.m. mobility/warm-up okay). 

Sign-up for the CrossFit 808 Comp Group by emailing Coach Josh at josh@808crossfit.com with the subject line, "Sat Comp Group." First session will start next Saturday, January 17th. If you are two or three times a week member, this session will count as one of your weekly classes. While there is no "RX Checklist" for this group, scaling will be very minimal during these sessions (unless there is an injury). Please see Coach Josh or Coach Elyse for more information.
Today's Workout:
A. Take exactly 10 minutes to build to today’s heavy Push Press.

B. Four sets for times:
95/65 lb Shoulder to Overhead x 20 reps
Rest 2-3 minutes

C. For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups

**Absolutely no dropping the barbell.**

Thursday, January 8, 2015

Today's Workout:
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Roll to Candlestick x 6-8 reps
Minute 2 - 20 Double-Unders + 10 Toes to Bar
Minute 3 - Hollow Rock or Hold x 30-40 seconds

B. 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.

C. Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds

Wednesday, January 7, 2015

Today's Workout:
A. Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds

B. For time:
25 Wall Ball Shots
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots

C. When the clock hits 12:00, begin Part B . . .
Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (53/35 lbs)

Tuesday, January 6, 2015

Today's Workout:
A. Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75%

B. Eight sets of (total time 24 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
45 seconds of 24″/20″ Burpee Box Jump
Rest 15 seconds
45 seconds of Ring Dips
Rest 15 seconds

At the top of each minute, for 24 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.

Monday, January 5, 2015

Today's Workout:
A. Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps

B. Every 2-minutes, for 10-minutes (5 sets):
3-Position Clean @ 70-80%
(high hang, mid-thigh, 2″ below the knee)

C. Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
30 seconds of Chest to Bar Pull-ups
Rest 90 seconds

Note the weight used and the reps achieved.

Saturday, January 3, 2015

Today's Workout:
In teams of 3, partition reps however you like, complete for time:
50 Deadlifts (275/185 lbs)
100 Pull-ups
200 Double-Unders
50 Cleans (185/125 lbs)
100 Pull-ups
200 Double-Unders
50 Snatches (135/95 lbs)
100 Pull-ups
200 Double-Unders

If teammate is modifying, sub 2 Ring Rows for 1 Pull-up; 2 Singles for 1 Double-Under

The next Group Elements Program!

ANNOUNCING THE NEXT 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 at info@808crossfit.com about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 6:30pm on Monday, Tuesday and Thursday. 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 Monday, January 5th. Please email josh@808crossfit.com with the subject line, "JAN15 Elements Program," to reserve your spot.

Friday, January 2, 2015

Today's Workout:
A. Five sets of:
10 Shoulder to Overhead (135/95 lbs)
Rest 2 minutes

Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Kettlebell Swings (53/35 lbs)
Minute 2 – 10 Walking Lunges with Dumbbells
Minute 3 – 10 Burpees to 6″ Overhead Target