Today's Workout:
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-minutes

Immediately followed by…
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

B. Every minute on the minute, for 15-minutes, complete the following:
1 Power Clean (155/105 lbs) the first minute
2 Power Cleans the second minute
3 Power Cleans the third minute
...continue for 15-minutes

*If you are unable to complete the prescribed reps inside of the minute start back at 1 and continue up the ladder again.

Today's Workout:
A. Five sets of:
Hang Clean + Clean
Rest 2-minutes

B. Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed

C. For time:
40 Calorie Row
40 Shoulder to Overhead (95/65 lb)
40 Burpee Box Jump Overs (24/20″)

Today's Workout:
A. Pause Jerk
(dip and hold for 2 seconds, then jerk)
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest 2-minutes

B. Three sets of:
Push Press x 4-5 reps
Rest as needed

C. Complete as many rounds and reps as possible in 6 minutes of:
6 Strict Handstand Push-Ups
9 Burpees
12 Ring Dips

Today's Workout:
A. Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes

B. Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups

Today's Workout:
A. Three sets, not for time of:
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)
Hollow Hold x 30-45 seconds

B. In teams of three, complete the following for time:
400 Meter Run (together)
25 Synchronized Burpees
100 Wall Ball Shots (30/20 lbs)
25 Synchronized Burpees
100 Kettlebell Swings (53/35 lbs)
25 Synchronized Burpees
400 Meter Run (together)

Today's Workout:
A. Every 2-mintues, for 20-minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets.

B. 3 rounds for time, of:
400 Meter Run
10 Deadlifts (275/185 lbs)
20 Ring Dips

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

B. For time:
Row 1000 Meters
15 Power Cleans (185/125 lbs)
30 Strict Handstand Push-Ups
15 Power Cleans (185/125 lbs)

*No Strict HSPU, sub Hand-Release Push-ups.

Today's Workout:
Every 10 minutes for 30-minutes (3 sets):
Run 800 Meters
5 Ground to Overhead (155/105 lbs)
10 Burpee Box Jumps Overs (24/20")
20 Wall Ball Shots (30/20 lbs to 10 feet)

Today's Workout:
A. Every minute on the minute for 5 minutes, complete:
Clean x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80

Every two minutes, for 10 minutes (5 sets), complete:
Clean x 1 rep

Suggested loading per set (by %): 85, 90, 95, 101, 101+

B. Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (155/105 lbs)
6 Burpees

Rest exactly 2 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
4 Overhead Squats (95/65 lbs)
12 Toes to Bar

Rest exactly 2 minutes, and then…

For Max Calories:
6 Minutes of Air Bike or Row

Today's Workout:
A. Every minute on the minute for 5 minutes, complete (5 sets):
Snatch x 1 rep

Loading per set: 60%, 65%, 70%, 75%, 80%,

Immediately followed by...
Every 2 minutes for 10 minutes, complete (5 sets):
Snatch x 1 rep

Loading per set: 85%, 90%, 95%+, 101%+, 101%+

B. Five sets for times:
Row 500 meters
6 Thrusters (135/95 lbs)
12 Chest-to-Bar Pull-Ups
Rest 3 minutes

Today's Workout:
Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups

Today's Workout:
A. Three sets, not for time of:
Handstand Hold x 45-60 seconds
Chest-to-Bar Pull-Ups x 10 reps (Working on speed and efficiency)
24/20″ Box Jumps x 10 reps

B. Every minute, on the minute, for 4 minutes:
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 55% x 3 reps
*Set 3 – 65% x 2 reps
*Set 4 – 80% x 1 rep

And then …

Every 2 minutes for 8 minutes:
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 99+% x 1 rep
*Set 8 – 99+% x 1 rep

And then …

Every minute, on the minute, for 8 minutes, perform:
90-95% x 1 rep

C. Every minute, on the minute, for 8 minutes
5 Ground to Overhead (185/125 lbs)
30 Double Unders

Today's Workout:
A. In teams of 2, complete the following for time:
60 DB/KB Snatches (70/50 lbs)
30 Wall Balls (each)
30 Double-Unders (each)
40 DB/KB Snatches (70/50 lbs)
30 Wall Balls (each)
30 Double-Unders (each)
20 DB/KB Snatches (70/50 lbs)
30 Wall Balls (each)
30 Double-Unders (each)

DB/KB MUST be controlled to the floor for the rep to count.
Wall Ball: 20/14 lbs to 10 feet

B. Three sets of:
Banded Good Mornings x 10-12 reps @ 30X1
Rest 90 seconds
Supinated Ring Rows x 10-12 @ 20X1
Rest 90 seconds
GHD Hip Extensions x 15 reps
Rest 90 seconds

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

Work on getting your front foot through and into perfect position.

Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed, but no more than 2-minutes.

B. Every minute on the minute for 24 minutes (8 sets):
Minute 1- Assault Bike x 12/10 Calories
Minute 2- Bar Muscle Ups x Max reps in 30 seconds
Minute 3- Dumbbell Burpee Box Step Overs x 6-10 reps

*No Bar Muscle-Up, sub Strict Chest to Bar Pull-ups.

Today's Workout:
A. Every 90 seconds, for 9 minutes, complete (6 sets):
Full Clean x 1 rep @ 80-90%

B. Every 90 seconds for 9 minutes, complete (6 sets):
Front Squat x 3 reps @ 20X1

Build in load each set.

C. As many rounds and reps as possible in 5 minutes, of:
Double Unders x 30 reps
Ring Dips x 10 reps

Rest 3 minutes, then…

As many rounds and reps as possible in 5 minutes, of:
15 Thrusters** (95/65 lbs)
15/10 Calories on the Rower

Rest 3 minutes and then repeat.

Today's Workout:
A. Every 2 minutes, for 12 minutes, of:
2 x (Snatch Grip Push Press + Overhead Squats)

B. Every 2 minutes, for 12 minutes, complete (6 sets):
Below Knee Hang Snatch x 1 rep + Snatch x 1 rep

Build in load over the course of the six sets.

C. Complete as many reps as possible in 10 minutes, of:
Row 1000m

Then in the remaining time complete as many reps as possible...
Shoulder to Overhead (135/95 lbs) x 10 reps
Burpees Over Bar x 10 reps

Today's Workout:
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs to 10 ft)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Today's Workout:
A. Every minute, on the minute, for 4 minutes:
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 55% x 3 reps
*Set 3 – 65% x 2 reps
*Set 4 – 80% x 1 rep

And then …

Every 2 minutes for 8 minutes:
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 99+% x 1 rep
*Set 8 – 90% x 2 reps

B. 3 rounds for time, of:
5 Thrusters (135/95 lbs)
20 Handstand Push-ups
40 Double-Unders

Today's Workout:
A. Five sets of:
Deadlift x 6 reps
Rest 2 minutes

Build load over the course of the five sets.

B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

Today's Workout:
A. Four sets of:
Tall Jerks x 3 reps
Rest as needed

*Build in load but don’t sacrifice speed & mechanics

Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

B. Every minute on the Minute for 24 minutes (8 sets):
Minute 1- Run 200 Meters
Minute 2- Max Muscle-ups in 30 seconds
Minute 3- Dumbbell or Kettlebell Walking Lunges x 10 reps per leg (20 total)

*No Muscle-up, sub Ring Dips.

Today's Workout:
A. Every 2 minutes, for 12 minutes, complete (6 sets):
Power Clean x 1 + Full Clean x 1

B. Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 5 reps @ 20X1

C. Three rounds for time:
60 Double-Unders
30 Wallballs (30/20 lbs to 10 ft)
15 Chest to Bar Pull-Ups

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets), complete:
3 x (Snatch Grip Push Press + Overhead Squat)

B. Every 2 minutes, for 12 minutes, complete (6 sets):
Hang Snatch + Snatch

C. Four rounds for time:
6 Hang Power Snatches (115/75 lbs)
9 Box Jumps (24″/20″)
12 Hand-Release Push-Ups

Looking to begin your CrossFit journey?

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, April 6th. Please email josh@808crossfit.com with the subject line, "APRIL15 Elements Program," to reserve your spot.

Today's Workout:
Scheduling Reminder: We will be following a modified schedule TODAY, April 3rd! NO 6:00pm class today, as our neighbors, New Hope Metro, hosts their "Good Friday" service.
A. Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 5/3 Bar Muscle-ups (10/6 Strict Chest to Bars or as many as you can get in a minute)
Minute 2 – 16 Alternating Reverse Lunges
Minute 3 – 3-5 DB Man-Makers (use same dumbells as Lunges)
(push-up + row left + row right + power clean + push press)

Today's Workout:
Scheduling Reminder: We will be following a modified schedule TOMORROW, April 3rd! We will NOT have a 6:00pm class as our neighbors, New Hope Metro, hosts their "Good Friday" service.
A. Four sets for times of:
Ground to Overhead x 6 reps
Rest 2-3 minutes between sets

* Set 1 – 135/95 lbs
* Set 2 – 155/105 lbs
* Set 3 – 165/115 lbs
* Set 4 – 185/125 lbs

B. For time:
Row 1000 Meters
155/105 lbs Hang Power Cleans x 30 reps
30/20 lbs Wall Ball Shots x 50 reps

Today's Workout:
Scheduling Reminder: We will be following a modified schedule TOMORROW, April 3rd! We will NOT have a 6:00pm class as our neighbors, New Hope Metro, hosts their "Good Friday" service.
A. Three sets, not for time, of:
L-sit Hold x 30-40 seconds
Double-Unders x 40-50 reps
Muscle-ups x 3-7 reps

B. For time:
30 Chest-to-Bar or Pull-Ups
30 Thrusters (135/95 lbs)
30 Chest-to-Bar or Pull-Ups