Sunday Open Gym for 15.1 make-ups/redos start at 10:30am, doors will open at 10:00am for you to warm-up!

Heat 1 (10:30am): April Orr, Sarabeth Hershey, Trevor Rowlands, Jon Muramoto, James Duggins
Heat 2 (10:50am): Marsha Durbin, Julie Goo, Dani Stewart, Brandon Wheeler
Heat 3 (11:10am): If necessary.

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

B. For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 200/150 Meters
Minute 2 – 10 Wall Ball Shots (30/20 lbs)
Minute 3 – 10/8 Ring Dips (full ROM, slight pause at top)

You’ll hit each of these stations 10 times.

Today's Workout:
Scheduling Reminder: We will not have evening classes today, instead we have our Friday Night Lights event starting at 6:00pm. If you plan on spectating, then please make sure you find street parking as New Hope has there own event tonight as well. Thanks for your cooperation!
CrossFit Games Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (115/75 lbs)
5 snatches (115/75 lbs)

When the clock hits 9:00…

Against a 6-minute running clock, find your 1-RM Clean and Jerk

OR…

CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches* (85/55 lbs)
*ground-to-overhead allowed

When the clock hits 9:00…

Against a 6-minute running clock, find your 1-RM Clean and Jerk

15.1 HEAT SCHEDULE FOR FRIDAY

6:00am CLASS:

Chris Stobenau (RX), Danny Teel (RX), Yoshi Muraoka (RX-50-54), Nate Fujimoto (RX), Glenn Teraoka (60+), Debbie Olson (RX), and Christine Dorrepaal (RX)

8:30am CLASS:

Phoebe Webb , Lauren Kozlawski, Sarah Scott (RX), Julie Goo (RX 45-49), and Mary Schwing (60+)

NOON CLASS:

Adam Britt (RX), Paul Trower (RX), James Duggins (RX), Chad Hironaka (RX 40-44), Steve Roldolfich (RX 45-49), Jenn Javenko, Hien Vuong, Sydney Anderson (RX), Hilary Mauro (RX), and Cheryl Brost (RX 40-44)

FRIDAY NIGHT LIGHTS:

FIRST HEAT STARTS AT 6:00PM. There will be no evening classes tomorrow. DOORS WILL OPEN AT 5:30PM FOR ATHLETES TO WARM-UP. THERE WILL BE A DESIGNATED WARM-UP AREA IN THE BACK. EVERYONE PLEASE FIND STREET PARKING, NEW HOPE ALSO HAS AN EVENT GOING ON TOMORROW EVENING. WE WILL HAVE A COACH OUT THERE TO LOOK OVER THE PARKING LOT.

HEAT 1 (6:00-6:15pm):

1. Marsha Durbin (RX 50-54)

2. Sarah Visinski (RX)

3. Joanna Vendiola (RX)

4. Jeff Chang (RX)

5. Aaron Harold (RX)

6. Keoni Manago (RX)

7. Dakota Rager (RX)

HEAT 2 (6:20-6:35pm):

1. Brianna Tatekawa (RX)

2. Rachel Lai (RX)

3. Cassie Castillo (RX)

4. Vic Mulu (RX)

5. Ryan Scott (RX)

6. Mana Kauhola (RX)

7. Chris Bushaw (RX)

HEAT 3 (6:40-6:55pm):

1. Ashlee Harold (RX)

2. Dana Okamoto (RX)

3. Ren Yamashita (RX)

4. Ryan Willis (RX)

5. Darin Goo (RX 40-44)

6. Teddy Plumlee (RX)

7. Nick Lee (RX)

HEAT 4 (7:00-7:15pm):

1. Brie Schwing (RX)

2. Priscilla Mapelli (RX)

3. Liko Kauhola (RX)

4. David Kim (RX)

5. Daniel Wissmann (RX)

6. Greg Winn (RX)

7. Mike Yoshino (RX)

HEAT 5 (7:20-7:35pm):

1. Kehau Richardson

2. Noe Mikami

3. 

4. James Lewis (RX)

5. Brian Jones (Scaled)

6. Cory Johnson (RX)

7. Brandon Wheeler (RX)

Today's Workout:
Scheduling Reminder: There are no evening classes tomorrow, as we will be hosting our first Friday Night Lights of the Open season.
A. Three sets, not for time, of:
Kipping Handstand Push-ups x 15-20 reps
Alternating Pistols x 8-10 each leg
V-ups x 15-20 reps

B. Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

C. TWO sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds

Today's Workout:
A. Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jumps (20”)
20 Toes-to-Bar
30 Sumo Deadlift High Pulls (75/55 lbs)
40 Kettlebell Swings (53/35 lbs)
50 Double Unders

Rest exactly 3 minutes, and then . . .

B. Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jumps (20”)
20 Toes-to-Bar
30 Sumo Deadlift High Pulls (75/55 lbs)
40 Kettlebell Swings (53/35 lbs)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C. For time:
500 meter row
10 Burpee Box Jumps (20”)
20 Toes-to-Bar
30 Sumo Deadlift High Pulls (75/55 lbs)
40 Kettlebell Swings (53/35)
50 Double Unders

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

B. Complete as many rounds and reps as possible in 8 minutes of:
6 Snatches (135/95 lbs)
30 Double-Unders

Today's Workout:
A. Six sets of:
Front Squat x 1 rep
Rest as needed

Build to today’s heaviest single.

B. For max reps:
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (155/105 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (135/95 lbs)

C. Two sets for times:
Row 500 Meters
Rest exactly 90 seconds

Set the monitor for intervals at a set distance of 500 meters and a rest period of 90 seconds.

Today's Workout:
A. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
Rest 2-3 minutes between sets.

These percentages should be based off of your 1-RM back squat from the beginning of the cycle.

B. In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs (20")
75 Pull-Ups
50 Power Cleans
Row 2000 Meters

Today's Workout:
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. "13.3"
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

Today's Workout:
A. Three sets, not for time, of:
L-Sit x 45-60 seconds
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 each leg

B. 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.

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

Today's Workout:
A. Six sets of:
Power Clean + Clean
Rest as needed

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Toes to Bar
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs
Minute 3 – 10 Burpee Box Jumps (24/20")

The 2015 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. 

Just like in the past, workouts will be announced on Thursdays, 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 for a class/time every week.

In the afternoon/evening we will hold our "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 5:30pm 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. Open Gym will be from 10:00am to 12:00pm.

All scores must be submitted by Monday at 5pm (PT) for the respective week. Be aware that DST occurs on Sunday, March 8th, which will bump our time difference to 3 hours from Pacific Time.

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!

Performing the Open Events at 808:
Friday – Members will have the option to perform the Open workouts during any of the morning  group classes - 6:00am, 8:30am and Noon. 
Friday Night Lights – Doors open at 5:30pm and first heat starts at 6:00 p.m.
Sunday – 10:00am to 12:00pm for Open Gym

Today's Workout:
A. Six sets of:
Hang Snatch + Snatch
Rest as needed

Build over the course of the six sets.

B. Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (135/95 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.

Rest exactly 5 minutes, and then…

C. Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
15 Handstand Push-Ups
60 Double-Unders

(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)

Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 8:00am, 9:30am, and 11:00am classes only. Don't forget the Great Aloha Run is today, too. Traffic on Nimitz and Dillingham might be congested in the morning.
A. Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%

B. "Open Workout 14.5"
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65 lbs)
Burpees

Masters 55+: 65/45 lbs Thrusters

Today's Workout:
A. Every 2:30, for 15-minutes:
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%

B. In teams of 2, alternating movements, complete as many rounds and reps as possible in 12 minutes of:
5 Power Cleans (155/105 lbs)
10 Toes to Bar
15 Wall Balls (20/14 lbs to 10 ft)

Rest 3-minutes, then...

In teams of 2, alternating movements, complete 6 rounds as a team, for time:
10 Shoulder to Overhead (115/75 lbs)
15 Pull-Ups
20 Kettlebell Swings (70/53 lbs)

Today's Workout:
A. Three sets, not for time, of:
Box Jumps (24"/20") x 12-15 reps
Alternating Pistols x 16-20 reps

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:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups (Sub 15 Chest to Bar Pull-ups)
Thrusters x 15 reps
4 Muscle-Ups ( Sub 12 Chest to Bar Pull-ups)
Thrusters x 10 reps
3 Muscle-Ups (Sub 9 Chest to Bar Pull-ups)
Thrusters x 5 reps
2 Muscle-Ups (Sub 6 Chest to Bar Pull-ups)

Today's Workout:
A. Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Double-Unders x 40-50 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 @ 95%
Rest 2-3 minutes between sets.

C. TWO sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Glute-Ham Raises x 8 reps @ 3011

Today's Workout:
A. Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

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

B. "Open Workout 14.4"
Complete as many rounds and repetitions as possible in 14 minutes of:
60-Calorie Row
50 Toes-to-bars
40 Wall-ball shots (20lbs to 10'/14lbs to 9')
30 Cleans (135/95 lbs.)
20 Muscle-ups

Masters 55+: 20 lbs to 9 ft, 10 lbs to 9 ft. Wall Ball Shots; 115/65 lbs Cleans

Today's Workout:
A. Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest 2-minutes

B. Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
45 seconds of Ring Dips
Rest 15 seconds

At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.

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

B. 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

C. Complete as many rounds and reps as possible in 12-minutes of:
15 Thrusters (95/65 lbs)
15 Chest to Bar Pull-ups

Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.

B. In teams of 2, alternating full rounds:

Complete as many rounds and reps as possible in 8 minutes of:
30 Double-unders
10 Wall Ball Shots (20/14 to 10 ft)

Rest 2-minutes, then...

Complete as many reps in 8 Minutes of:
Burpee Toe to Bar
(Must switch every 5 reps)
*Perform a burpee, immediately followed by a toes to bar.

Rest 2-minutes, then...

Complete as many meters as possible in 8 minutes of:
Rowing on Concept 2 Erg x Max meters
(Must switch every 250 Meters)

Today's Workout:
A. Take 15 minutes to build to today’s heavy Push Press
Followed immediately by…

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

B. "Open Workout 13.2"
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20" box

Today's Workout:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
L-sit Hold x 30-45 seconds

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. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Glute-Ham Raises x 6-8 reps @ 3011

Today's Workout:
A. Every 2 minutes, for 20-minutes of:
Clean & Jerk

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

B. "Open Workout 13.4"
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Masters 55+: 115/65 lbs

Today's Workout:
A. Three sets, not for time, of:
Kipping Handstand Push-Ups x 10-20 reps
(Chose a range that is suitable.)
Double-Unders x 40-50 reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. 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+

C. CrossFit Games Open 11.4 - KIND OF... :)
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (135/95 lbs)
10 Muscle-ups*

*If you do not have muscle-ups, sub 30 Ring Dips.

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

B. For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

C. For time:
Row 1000 Meters
20 Front Squats (185/125 lbs)
40 Chest-to-Bar Pull-ups
80 Double-Unders