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 tomorrow, Monday, June 1st. Please email josh@808crossfit.com with the subject line, "JUNE15 Elements Program," to reserve your spot.
Sunday, May 31, 2015
Saturday, May 30, 2015
Friday, May 29, 2015
Today's Workout:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
Alternating Roll to Pistols x 8-10 reps
Double-Unders x 30-40 unbroken reps
B. Every two minutes, for 12 minutes (6 sets), complete:
Hang Clean x 2 reps + Jerk x 1 rep
C. Three sets for times of:
Row 350 Meters
15 Box Jump-Overs (24/20″)
30 Walking Lunges with KB/DB Farmer Carry (heavy, but without breaking)
Rest 3 minutes
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
Alternating Roll to Pistols x 8-10 reps
Double-Unders x 30-40 unbroken reps
B. Every two minutes, for 12 minutes (6 sets), complete:
Hang Clean x 2 reps + Jerk x 1 rep
C. Three sets for times of:
Row 350 Meters
15 Box Jump-Overs (24/20″)
30 Walking Lunges with KB/DB Farmer Carry (heavy, but without breaking)
Rest 3 minutes
Thursday, May 28, 2015
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 2-3 minutes
B. Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%
C. Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Strict Handstand Push-Up
Toes-to-Bar
60+: Strict Handstand Push Ups with a 2″ riser
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
B. Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%
C. Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Strict Handstand Push-Up
Toes-to-Bar
60+: Strict Handstand Push Ups with a 2″ riser
Wednesday, May 27, 2015
Today's Workout:
A. Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.
B. Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
C. Complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Cleans (155/105 lbs)
50 Double Unders
A. Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.
B. Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
C. Complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Cleans (155/105 lbs)
50 Double Unders
Tuesday, May 26, 2015
Next Group Elements Program begins JUNE 1ST!
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, June 1st. Please email josh@808crossfit.com with the subject line, "JUNE15 Elements Program," to reserve your spot.
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, June 1st. Please email josh@808crossfit.com with the subject line, "JUNE15 Elements Program," to reserve your spot.
Today's Workout:
A. Every 2-minutes, for 16-minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
B. Complete as many rounds and reps as possible in 6 minutes of:
3 Muscle-Ups (or 6 Ring Dips or Box Dips)
6 Hand Release Push-ups
9 Toes-to-Bar
Rest 3-minutes, then REPEAT.
We are back to Regular Class Schedule! Don't forget, "Memorial Day Murph" will be during classes this Saturday 8:30am or 10:00am.
A. Every 2-minutes, for 16-minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
B. Complete as many rounds and reps as possible in 6 minutes of:
3 Muscle-Ups (or 6 Ring Dips or Box Dips)
6 Hand Release Push-ups
9 Toes-to-Bar
Rest 3-minutes, then REPEAT.
We are back to Regular Class Schedule! Don't forget, "Memorial Day Murph" will be during classes this Saturday 8:30am or 10:00am.
Monday, May 25, 2015
Saturday, May 23, 2015
MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, 6:00pm ONLY
Tuesday, May 26th: Regular Class Schedule
We will hold Memorial Day Murph on Saturday, May 30th!
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, 6:00pm ONLY
Tuesday, May 26th: Regular Class Schedule
We will hold Memorial Day Murph on Saturday, May 30th!
Friday, May 22, 2015
Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon
A.Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Handstand Hold x 45-60 seconds
L-Sit x 30 seconds
B. Three rounds for time, of:
Row 500 Meters
15 Burpees
30 Kettlebell Swings (70/53 lbs)
MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
We will hold Memorial Day Murph on Saturday, May 30th!
Modified Schedule: 6:00am, 8:30am, Noon
A.Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Handstand Hold x 45-60 seconds
L-Sit x 30 seconds
B. Three rounds for time, of:
Row 500 Meters
15 Burpees
30 Kettlebell Swings (70/53 lbs)
MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
We will hold Memorial Day Murph on Saturday, May 30th!
How to watch your 808 teams compete at Regionals!
Don't miss out on any of the action this weekend. The California Regional will have a live stream on the CrossFit Games website: games.crossfit.com.
You can also find a ton of updates through social media! Follow our Facebook page and Instagram (@crossfit808). Also, follow the CrossFit Games Instagram (@crossfitgames).
Thursday, May 21, 2015
Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-8 - 2-3 reps @ 90%
Rest 2-3 minutes
B. 3 rounds for time of:
Run 400 Meters
15 Overhead Squats (135/95 lbs)
15 Pull-Ups
MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-8 - 2-3 reps @ 90%
Rest 2-3 minutes
B. 3 rounds for time of:
Run 400 Meters
15 Overhead Squats (135/95 lbs)
15 Pull-Ups
MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.
Wednesday, May 20, 2015
Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
A. Six sets of:
Power Clean & Jerk x 2 reps
Rest 2-minutes
You can drop the barbell after each rep, then reset. Does not need to be tap and go.
B. Three rounds for time:
6 Ground to Overhead (155/105 lbs)
12 Box Jumps Overs (24″/20″)
24 Kettlebell Swings (53/35 lbs)
50 Double Unders
MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
A. Six sets of:
Power Clean & Jerk x 2 reps
Rest 2-minutes
You can drop the barbell after each rep, then reset. Does not need to be tap and go.
B. Three rounds for time:
6 Ground to Overhead (155/105 lbs)
12 Box Jumps Overs (24″/20″)
24 Kettlebell Swings (53/35 lbs)
50 Double Unders
MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.
Tuesday, May 19, 2015
Today's Workout:
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym from 4:30-6:30pm
A. Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest as needed
You are allowed to drop the barbell after the hang snatch, then reset for the snatch from the floor.
B. Four sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Ab-mat Sit-ups
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds
MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.
Modified Schedule: 6:00am, 8:30am, Noon, and Open Gym from 4:30-6:30pm
A. Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest as needed
You are allowed to drop the barbell after the hang snatch, then reset for the snatch from the floor.
B. Four sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Ab-mat Sit-ups
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds
MODIFIED CLASS SCHEDULE FOR REGIONALS:
No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions.
Monday, May 18, 2015
Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
B. For time:
15 Power Cleans (185/125 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
MODIFIED CLASS SCHEDULE FOR REGIONALS:
Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.
A. Every 2 minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
B. For time:
15 Power Cleans (185/125 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
MODIFIED CLASS SCHEDULE FOR REGIONALS:
Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.
Friday, May 15, 2015
Today's Workout:
A. Every 2-minutes, for 12-minutes (6 sets):
2-Position Snatch
(high hang, 2″ below the knee)
Build over the course of the 6 sets.
B. For time:
800 Meter Run
30 Overhead Squats (135/95 lb)
100 Ab-mat Sit-ups
150 Double-Unders
30 Sumo Deadlift High Pulls (135/95 lb)
100 Box Jump Overs (24/20")
TIME CAP: 26 minutes
MODIFIED CLASS SCHEDULE FOR REGIONALS:
Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.
A. Every 2-minutes, for 12-minutes (6 sets):
2-Position Snatch
(high hang, 2″ below the knee)
Build over the course of the 6 sets.
B. For time:
800 Meter Run
30 Overhead Squats (135/95 lb)
100 Ab-mat Sit-ups
150 Double-Unders
30 Sumo Deadlift High Pulls (135/95 lb)
100 Box Jump Overs (24/20")
TIME CAP: 26 minutes
MODIFIED CLASS SCHEDULE FOR REGIONALS:
Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.
Thursday, May 14, 2015
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 2-3 minutes
B. Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%
C. Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (185/125 lbs)
1 Front Squat (185/125 lbs)
1 Shoulder to Overhead (185/125 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
MODIFIED CLASS SCHEDULE FOR REGIONALS:
Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
B. Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%
C. Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (185/125 lbs)
1 Front Squat (185/125 lbs)
1 Shoulder to Overhead (185/125 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
MODIFIED CLASS SCHEDULE FOR REGIONALS:
Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.
Tuesday, May 12, 2015
Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
B. Three sets for max reps of:
30 seconds of Handstand Push-Ups (kipping okay)
30 seconds of Rest
Followed immediately by…
Three sets for max reps of:
30 seconds of Ring Dips
30 seconds of Rest
Followed immediately by…
Three sets for max reps of:
30 seconds of Push-Ups
30 seconds of Rest
Followed immediately by…
For time:
Row 1000 Meters
A. Every 2-minutes for 16-minutes (8 sets):
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
B. Three sets for max reps of:
30 seconds of Handstand Push-Ups (kipping okay)
30 seconds of Rest
Followed immediately by…
Three sets for max reps of:
30 seconds of Ring Dips
30 seconds of Rest
Followed immediately by…
Three sets for max reps of:
30 seconds of Push-Ups
30 seconds of Rest
Followed immediately by…
For time:
Row 1000 Meters
Monday, May 11, 2015
Today's Workout:
A. Every 2 minutes, for 16-minutes (8 sets):
Halting Snatch Deadlift + High Hang Snatch + Snatch
B. For time:
500 meter row
15 Front Squats (155/105 lbs)
30 Chest-to-Bar Pull-Ups
60 Double Unders
10 Front Squats
20 Chest-to-Bar Pull-Ups
40 Double Unders
5 Front Squats
10 Chest-to-Bar Pull-Ups
20 Double Unders
MODIFIED CLASS SCHEDULE FOR REGIONALS:
Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.
A. Every 2 minutes, for 16-minutes (8 sets):
Halting Snatch Deadlift + High Hang Snatch + Snatch
B. For time:
500 meter row
15 Front Squats (155/105 lbs)
30 Chest-to-Bar Pull-Ups
60 Double Unders
10 Front Squats
20 Chest-to-Bar Pull-Ups
40 Double Unders
5 Front Squats
10 Chest-to-Bar Pull-Ups
20 Double Unders
MODIFIED CLASS SCHEDULE FOR REGIONALS:
Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email info@808crossfit.com if you have any questions. Thanks for your kokua!
Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule
Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.
Saturday, May 9, 2015
Today's Workout:
A. Three sets, not for time, of:
Roll to Candlesticks x 10-12 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
B. In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (70/53 lbs)
400 Meter Run (together)
100 Barbell Thrusters (45/33 lbs)
400 Meter Run (together)
50 Burpee Box Jump Overs (20")
400 Meter Run (together)
100 Barbell Thrusters
400 Meter Run (together)
100 Kettlebell Swings
*ABSOLUTELY NO DROPPING THE BARBELL!
A. Three sets, not for time, of:
Roll to Candlesticks x 10-12 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
B. In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (70/53 lbs)
400 Meter Run (together)
100 Barbell Thrusters (45/33 lbs)
400 Meter Run (together)
50 Burpee Box Jump Overs (20")
400 Meter Run (together)
100 Barbell Thrusters
400 Meter Run (together)
100 Kettlebell Swings
*ABSOLUTELY NO DROPPING THE BARBELL!
Friday, May 8, 2015
Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
B. For time:
50 Chest-to-Bar Pull-Ups
Rest 4-minutes, then...
For time:
30 Squat Clean & Jerks (155/105 lbs)
A. Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
B. For time:
50 Chest-to-Bar Pull-Ups
Rest 4-minutes, then...
For time:
30 Squat Clean & Jerks (155/105 lbs)
Thursday, May 7, 2015
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 2-3 minutes
Immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%
B. For time:
Run 800 meters
25 Overhead Squats (135/95 lbs)
50 Sit-ups
100 Double-Unders
25 Sumo Deadlift High Pulls (135/95 lbs)
50 Box Jump-Overs (24″/20″)
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%
B. For time:
Run 800 meters
25 Overhead Squats (135/95 lbs)
50 Sit-ups
100 Double-Unders
25 Sumo Deadlift High Pulls (135/95 lbs)
50 Box Jump-Overs (24″/20″)
Wednesday, May 6, 2015
Today's Workout:
A. Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.
B. Every 2 minutes, for 16-minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.
C. Three sets of:
Good Mornings x 6 reps @ 4011
Rest as needed
A. Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.
B. Every 2 minutes, for 16-minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.
C. Three sets of:
Good Mornings x 6 reps @ 4011
Rest as needed
Tuesday, May 5, 2015
Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Ring Dips from Muscle-Up Station
30 Double-Unders
Rest 3-minutes, and REPEAT.
A. Every 2-minutes for 16-minutes (8 sets):
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Ring Dips from Muscle-Up Station
30 Double-Unders
Rest 3-minutes, and REPEAT.
Monday, May 4, 2015
Friday, May 1, 2015
Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.
B. Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
C. 3 rounds for time, of:
21 Wall Ball Shots (30/20 lbs to 10 ft)
21 Toes to Bar
A. Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.
B. Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
C. 3 rounds for time, of:
21 Wall Ball Shots (30/20 lbs to 10 ft)
21 Toes to Bar
Subscribe to:
Posts (Atom)