Today's Workout:
Scheduling Reminder: We will be CLOSED this Saturday, September 5th in honor of the Hawaii VA Games. Please wear your BLUE Paradise tee or tank and make your way over to the Neal Blaisdell to support your six CrossFit 808 teams.
A. Every minute on the minute for 6-minutes (6 sets):
Full + Quarter Front Squat x 1 rep

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C. 4 rounds for time, of:
500 Meter Row
10 Overhead Squats (155/105 lbs)

Time cap: 20-minutes

Today's Workout:
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Cat-Cow Drill x 10 reps

B. In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
10 Thrusters (135/95 lb)
15 Burpees over the Barbell

Only one partner may be working on the couplet at a time, and the other partner will be completing the run (or row). Partners will switch tasks once the running partner returns.

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 90-95%

B. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

C. 5 Rounds:
5 Unbroken Strict Presses
20/15 Calorie Row
25 Ab-Mat Sit-ups
Rest 1:00 between rounds.

Athletes choose Strict Press load.

Jeff Chang hiking the Ko'olau Ridge in his 808 Beef Cake tank top!

Today's Workout:
A. Three sets, not for time, of:
Handstand Hold x 30-45 seconds
Strict Toes to Bar x 6 reps @ 3110
Unbroken Double-Unders x 40-60 reps (unbroken)

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1

Use the same weight as last week, and aim to beat last week’s result.

C. 5 sets each for time of:
300m Row
Rest 1-minute between sets.

Reminder: Don't forget to purchase tickets for the 2015 Hawaii VA Games by TODAY, Wednesday, August 26th, at https://hawaiivagames.com. Also, don't forget to select CrossFit 808 as your AFFILIATE and help us win the challenge in ticket sales this year.

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.

Drop the barbell after the hang clean.

B. As many rounds and reps as possible in 10-minutes, of:
50 Double-Unders
21 Box Jumps (24/20")
15 Chest to Bar Pullups

Today's Workout:
Reminder: Don't forget to purchase tickets for the 2015 Hawaii VA Games by TOMORROW, Wednesday, August 26th, at https://hawaiivagames.com. Also, don't forget to select CrossFit 808 as your AFFILIATE and help us win the challenge in ticket sales this year.
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

B. 5 rounds for time, of:
10 Power Cleans (135/95 lbs)
10 Burpees

C. 5 sets of:
30 seconds of Max Rep Ring Muscle-ups
Rest 2-minutes between sets.

Today's Workout:
Reminder: Don't forget to purchase tickets for the 2015 Hawaii VA Games by Wednesday, August 26th, at https://hawaiivagames.com. Also, don't forget to select CrossFit 808 as your AFFILIATE and help us win the challenge in ticket sales this year.
A. Every 2-minutes for 10-minutes (5 sets):
Full + Quarter Front Squat x 2 reps

Build over the course of the five sets.

B. Every 2-minutes for 10-minutes (5 sets):
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

Start around 80% of your 1-RM Snatch and build towards 90% as long as mechanics are sound.

C. “2015 Triangle Couplet”
15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups

Time cap: 15-minutes

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Alternating Pistols x 6-8 each leg
Double-Unders x 40-60 unbroken reps

B. In same sex teams of 2, with only one barbell, complete the following for time:
AMRAP 20:
200m Run (together)
25 Squat Cleans* – one athlete works at a time

*Every 25 reps the weights increase: 115/75, 135/95, 155/105, 185/135, then max reps at 205/145

Today's Workout:
A. Five sets of:
Front Squat x 2 reps
Rest 2-minutes or less

Build to a heavy double for the day.

B. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

C. Complete as many rounds and reps as possible in 15-minutes, of:
5 Power Snatch (135/95 lbs)
10 Toes to Bar
15 Box Jump Overs (24/20")

Today's Workout:
Reminder: Don't forget to purchase tickets for the 2015 Hawaii VA Games by Wednesday, August 26th, at https://hawaiivagames.com. Also, don't forget to select CrossFit 808 as your AFFILIATE and help us win the challenge in ticket sales this year.
A. Gymnastics Conditioning:
Every 5-minutes, for 3 sets, complete the following:
Set 1: 50 Pull-ups in as few sets as possible
Set 2: 30 Chest to Bar Pull-ups in as few sets as possible
Set 3: 15 Strict Pull-ups in as few sets as possible

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C. Three sets of:
L-sit Hold x 30-40 seconds (accumulate)
Glute-Ham Raises x 6-8 reps @ 3011
Push-Ups x 20-40 unbroken reps
(make these perfect- they're not for time, so don't rush through them)
Rest as needed between movements.

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

B. “Nate”
Complete as many rounds and reps as possible in 20-minutes, of:
2 Muscle-ups
4 Strict Handstand Push-ups
8 Kettlebell Swings (70/53 lbs)

*No Muscle-up, sub Muscle-up progressions or 4 Strict Pull-ups/Ring Rows.

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

B. 21-15-9 For time:
Power Cleans (135/95 lbs)
Front Rack Lunges (135/95 lbs)
Push Jerks (135/95 lbs)

Time cap: 20-minutes

Today's Workout:
Reminder: Don't forget to purchase tickets for the 2015 Hawaii VA Games by Wednesday, August 26th, at https://hawaiivagames.com. Also, don't forget to select CrossFit 808 as your AFFILIATE and help us win the challenge in ticket sales this year.
A. Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C. Every minute on the minute for 16-minutes (4 sets):
Min 1: 15/12 cals on Air Assault
Min 2: Double Unders for max reps
Min 3: 20/15 cals on Rower
Min 4: Rest

Today's Workout:
A. Three sets, not for time, of:
15' Rope Climb x 1-2 ascents
Unbroken Double Unders x 40-60 reps
Handstand Push-ups or Toes to bar x 10-12 reps

B. "Fight Gone Bad"
3 rounds for max reps, of:
1-minute of Wall-balls (20/14 lbs)
1-minute of Sumo deadlift high-pull: 75 pounds (Reps)
1-minute of Box Jump: 20" box (Reps)
1-minute of Push-press: 75 pounds (Reps)
1-minute of Row: calories (Calories)
1-minute of Rest

Purchase tickets by Wednesday, August 26th, at https://hawaiivagames.com and they will be delivered to the gym. Don't forget to select CrossFit 808 as your AFFILIATE, so we get credit for your purchase in ticket sales.

Today's Workout:
A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

Click the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

B. As many rounds as possible in 15-minutes:
300 Meter Run
3 rounds of "Cindy"

C. Optional Accessories:
3 sets of:
40 seconds of Prone GHD Hold (hold a hip extension face down)
Rest as needed
20 seconds of Supine GHD Hold (face up)
Rest as needed

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean

Build over the course of the ten sets.

B. Four sets for times of:
20 Toes to Bar
30 Russian Kettlebell Swings (70/53 lbs)
40 Double-Unders
Rest 3 minutes

Sets should be completed around 3 minutes.

Optional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 60 seconds

Today's Workout:
A. Three sets, not for time, of:
Bar Muscle Ups x 3-6 reps
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
Alternating Pistols x 6-8 each leg

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then…
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Push-Ups x 20-40 unbroken reps
(make these perfect- they're not for time, so don't rush through them)
10-15 Barbell or Ring Roll outs
Rest as needed

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B. For time:
1000 Meter Row
30 Overhead Squats (135/95)
30 Chest to Bar Pull-ups
500 Meter Row
15 Overhead Squats
15 Chest to Bar Pull-ups

Time cap: 21-minutes

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Pause Front Squat @ 24X1 + 2 Front Squats

Goal is to match or improve on the four heaviest loads used last Monday.

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

C. Every minute on the minute for 10-minutes (10 sets):
10 Bar Facing Burpees

Race through these Burpees as fast as you can, then rest the remainder of the minute.

Today's Workout:
A. Three sets, not for time of:
Nose to Wall Handstand Hold x 30-45 seconds
Toes to Bar x 10-12 unbroken reps
Double-Unders x 30-40 unbroken reps

B. In same-sex teams of 2, complete the following for time:
800 Meter Run (together)
50 Wall Balls (30/20 lbs), while partner holds top of Deadlift
40 Deadlifts (275/185 lbs), while partner holds chin over bar
30 Handstand Push-ups, while partner holds Handstand
20 Thrusters (135/95 lbs), bar cannot touch the ground once it is picked up
10 Burpee Muscle-ups

Time cap: 25-minutes

Today's Workout:
A. Every 90 seconds, for 15-minutes (10 sets):
Five sets of:
Hang Snatch + Snatch + 2 Overhead Squats

Build to today’s heaviest set.

Five sets of:
Snatch High Pull x 2 reps at 100-110% of 1RM Snatch – pull the bar as high as possible without turning it over.

B. Retest Workout #3:
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs to 10 ft)
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

Today's Workout:
A. Every 2-minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1

B. 3 rounds for time:
500 Meter Row
25 Toes to Bar
10 Ground to Overhead (135/95 lbs)

Today's Workout:
A. 5 supersets of:
Clean High Pull + Tall Clean.
Seated Box Jump x 1 rep

B. Every minute on the minute for 15-minutes:
Squat Clean x 1 rep
Minutes 1, 6 and 11: 70% of 1-RM
Minutes 2, 7 and 12: 75% of 1-RM
Minutes 3, 8 and 13: 80% of 1-RM
Minutes 4, 9 and 14: 85% of 1-RM
Minutes 5, 10 and 15: 90% of 1-RM

C. 3 Supersets:
15 Bent Over Barbell Row (135/95 lbs)
20 Glute Bridges
25 GHD or Ab-mat Sit-ups
30 Banded Good Mornings

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

Build over the course of the 10 sets.

B. 4 rounds for time of:
400 Meter Run
10 Alternating One-Arm DB/KB Snatch (70/55 lbs)
20/15 Ring Dips

Time cap: 20-minutes

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Pause Front Squat @ 24X1 + Front Squat

B. Every 2-minutes for 12 minutes (6 sets):
"Barski Snatch" High Hang Snatch x 3 reps

Use a medium load (around 60-70%). Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C. 21-15-9 rep rounds for time of:
Squat Snatch (95/65 lbs)
Chest to Bar Pull-Ups

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Then...
Every 2-minutes for 2 sets of:
Back Squat x 10 reps @ 30X1

B. In pairs, with only one person working at a time, complete the following:
Run 400 Meters (together)
30 Hang to Overhead (115/85 lbs)
50 Box Jump-Overs (24″/20″)
30 Toes to Bar
Run 400 Meters (together)
30 Toes to Bar
50 Box Jump-Overs
30 Hang to Overhead
Run 400 Meters (together)