Today's Workout:
A. 3 sets, not for time, of:
Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Strict Ring to Sternum Pull-Ups or Strict Supinated Pull-ups x 6-8 reps

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 30 Double-Unders + 10/7 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (95/65 lbs)
Minute 3 – 12 Push Press (95/65 lbs)

Absolutely, no dropping the bar from overhead. Penalty is to stop and perform 10 Burpees.

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every 2-minutes, for 12-minutes (6 sets):
Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean

C. Three sets of:
Front-Leaning Rest on Rings x 60 seconds
(place rings 2″ off the floor)
Rest 30 seconds
Max Reps of Bent-Over Barbell Rows x 60 seconds
Rest 30 seconds
Kettlebell/Dumbbell Farmers Walk x 60 seconds
Rest 60 seconds

Today's Workout:
A. Take exactly 10-minutes to build to a 2-RM Overhead Squat.

B. Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch with Pause
(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)

C. 100 Rep Benchmark:
For time:
100 Burpee Box Jumps (24/20")

Athletes must perform these as box facing burpees.

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 3-6 reps
Alternating Pistols x 12-16 reps total
(If these are realtively easy, make them weighted with either a Kettlebell or Overhead load)
Double-Unders x 40-60 reps

B. In teams of 3, complete the following for time:
100 Cals on the Rower
100 Wall Balls (30/20 lbs to 10 ft)
100 Toes to Bar
100 Hang Power Cleans (135/95 lbs)
100 Shoulder to Overhead (135/95 lbs)
100 Burpees

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

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

Keep these light. Every lift should feel fast and mechanically sound.

B. Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Supinated Grip Pull-ups
10 Strict Handstand Push-Ups
20 Wall Ball Shots (30/20 lbs)*

*You must catch the ball for rep to count!

Today's Workout:
A. Three sets of:
Back Squat x 8-10 reps @ 65-70%
Rest 3 minutes

B. 4 sets of:
45 seconds of Work
15 seconds of Rest

Station 1 - Max reps of Thrusters 95/65 lbs
Station 2 - Max reps of Double Unders
Station 3 - Max reps of Hand Release Push-ups
Station 4 - Max reps of Russian Kettlebell Swings (70/53 lbs)
Station 5 - Rest

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

B. Every 2-minutes for 16-minutes (8 sets):
Snatch x 2 reps @ 70-75%

Focus on speed and mechanics.

C. Complete as many rounds and reps as possible in 10-minutes of:
10 Power Snatch (95/65 lbs)
15 Calorie Row

Absolutely NO DROPPING the barbell.

Today's Workout:
A. Three sets, not for time, of:
L-Sit x 30-45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds

B. Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
80 Double-Unders
20 Kettlebell Swings (70/53 lbs)

C. 10-Minutes of Static or Passive Stretching

Today's Workout:
A. Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups or L-seated DB Press x 8-10 reps
Rest 90 seconds

B. With a partner, complete 3 sets each for times, alternating every 20 calories:
100 Calories of Rowing or Assault Bike
Rest 2 minutes between each set.

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 20X1
Weighted Plank Hold x 45-60 seconds

Congrats to everyone on an awesome job the last 6 weeks! We saw so many PRs and improvements from top to bottom. This week will be a transition week - Enjoy the lighter volume and use it to recharge for the next cycle. The next cycle will lead us all the way up to Thanksgiving as well as the 2015 Thanksgiving Throwdown. More details about our annual IN-HOUSE competition to come.

Today's Workout:
A. Three sets not for time, of:
Alternating Pistols x 8-12 reps
Handstand Holds x 30-45 seconds
Toes to Bar x 10-12 reps

B. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 18-minutes, of:
3 Cals on Rower
3 Kettlebell Swings (70/53 lbs)
6 Cals on Rower
6 Kettlebell Swings
9 Cals on Rower
9 Kettlebell Swings
12 Cals on Rower
12 Kettlebell Swings
...continue climbing the ladder until time runs out.

Rest 2-minutes, then...

In teams of 2, partitioning reps however you like, complete the following for time:
200 Hand Release Push-ups

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

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. 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)
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

See August 7, 2015.

Today's Workout:
A. Three sets not for time, of:
Muscle-ups x 2-4 reps
Double-Unders x 40-50 reps

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
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep

C. For time:
Run 1-mile

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep

Build over the course of the 10 sets.

B. Three sets for times of:
Row 350 Meters
5 Ground to Overhead (185/125 lbs)
15 Toes-to-Bar
Rest 2 minutes

Today's Workout:
A. Every 2-minutes for 20-minutes (10 sets):
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @ 90-95%
*Set 9 – 1 rep @ 95+%
*Set 10 – 1 rep @ 95+%

B. For time:
40/30 Cals on the Assault or Rower
40 Burpee Box Step-ups with 45/30 lbs DBs (24/20")
400m Run

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

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

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

See August 3, 2015.

Today's Workout:
A. Three sets, not for time of:
Handstand Push-Ups x 10-12 reps
Strict Toes to Bar x 6-8 reps @ 3011
Double-Unders x 30-40 reps

B. "Team Series 2015 Event 4"
80-60-40 reps for time of of:
Hand-release Push-ups, with static Deadlift hold
Partner Deadlifts (270 lbs*)

*The 45-lb. barbell must be loaded with 90 lb. on one side and 135 lb. on the other side.

Above: Team Jiggle from the 2014 Team Series!

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95+%

B. 5 rounds for time, of:
5 Power Cleans (155/105 lbs)
10 Front-Racked Alternating Reverse Lunges (155/105 lbs)
15 Burpees over the Bar

2015 CrossFit Games TEAM SERIES:
We've had a few athletes interested in Team Series 2015. We will definitely validate your workouts during the 2 weeks (September 8-14 and October 6-12). Please email elyse@808crossfit.com with your team's athletes as well as your team captain.

The first set of workouts are announced tomorrow, you have till Monday, September 14 to complete the workouts as well as register your team (team series.crossfit.com)! Registration is just $20 and athlete ($80 total) and teams consist of two males and two females. So grab a few buddies and register your team!

Today's Workout:
A. Three sets, not for time, of:
Handstand Hold x 45-60 seconds
Roll to Candlestick x 10 reps

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

C. Three sets for times of:
100 Double-Unders
10 Thrusters (165/115 lbs)
Rest 2 minutes

Goal is for Thrusters to be unbroken, but challeging!

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

Build over the course of the 8 sets.

B. 4 rounds for time of:
15 Box Jumps (30/24")
Run 400 meters

2015 CrossFit Games TEAM SERIES:
We've had a few athletes interested in Team Series 2015. We will definitely validate your workouts during the 2 weeks (September 8-14 and October 6-12). Please email elyse@808crossfit.com with your team's athletes as well as your team captain.

The first set of workouts are announced tomorrow, you have till Monday, September 14 to complete the workouts as well as register your team (team series.crossfit.com)! Registration is just $20 and athlete ($80 total) and teams consist of two males and two females. So grab a few buddies and register your team!

Above: The podium from the 2015 Hawaii VA Games! CrossFit 808 swept all three spots. Congrats to all the teams on a great competition.

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B. Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
20/15 Chest to Bar Pull-ups

This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

2015 CrossFit Games TEAM SERIES:
We've had a few athletes interested in Team Series 2015. We will definitely validate your workouts during the 2 weeks (September 8-14 and October 6-12). Please email elyse@808crossfit.com with your team's athletes as well as your team captain.

The first set of workouts are announced tomorrow, you have till Monday, September 14 to complete the workouts as well as register your team (team series.crossfit.com)! Registration is just $20 and athlete ($80 total) and teams consist of two males and two females. So grab a few buddies and register your team!

Thank you to everyone who came out to support us at the 2015 Hawaii VA Games! We are so grateful for your constant support in all that we do. Also, a big shoutout to those who volunteered and/or judged at the event. 

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Front Squat x 2 reps

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

B. Every minute on the minute for 12-minutes:
Snatch x 1 rep
Mins 1-3: @ 75% of 1-RM Snatch
Mins 4-6: @ 80%
Mins 7-9: @ 85%
Mins 10-12: @ 80%

Focus on speed and consistency.

C. Complete as many rounds as possible in 10 minutes of:
10 Sumo Deadlift High Pulls (115/75 lbs)
10 Burpees over the Bar

Scheduling Reminder: WE ARE OPERATING ON A HOLIDAY SCHEDULE tomorrow, Labor Day, Monday, September 7th! 8:30am and 10:00am classes only!

Just a reminder, we are CLOSED TODAY (Saturday, September 5th), so you can be at the 2015 Hawaii VA Games! Wear your 808 BLUE shirt and find our reserved section of seats along the finish line. 

Team White (Cheyne, Michelle, Chad T and Chad H) will be the first of our six teams to take the floor at 9:21am, followed by...
Team Expendables (Brian, Aaron, Ingrid and Chantelle) at 9:39am
Team Mixed Plate (Dana, Ren, Matt and Dwight) at 9:51am
Team Smokin' Jays (Coach Sage, Ashleigh, Josh S and Josh K) at 10:03am
Team Blue (Coach E, Brandy, Coach Josh and Coach Rich) at 10:15am
Team Black (Coach Kyla, Paige, Coach Jay and Coach Dakota) at 10:27am

Today's Workout:
Scheduling Reminder: We will be CLOSED tomorrow for the Hawaii VA Games, so put your BLUE PARADISE tee or tank on and go to the Neal Blaisdell Center to cheer on your six 808 teams. We will be following a Holiday Schedule on Labor Day, Monday, September 7th: 8:30am and 10:00am classes ONLY.
A. Three sets, not for time, of:
Muscle-Ups x 2-4 reps
Unbroken Double-Unders x 40-60 reps

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

C. For time:
100 Wall Balls (30/20 lbs to 10 ft)

You must catch the ball for rep to count.

Today's Workout:
Scheduling Reminder: We will be CLOSED for the Hawaii VA Games on Saturday, September 5th. We will be following a Holiday Schedule on Labor Day, Monday, September 7th: 8:30am and 10:00am classes ONLY.
A. Three sets, not for time of:
Strict Handstand Push-Ups x 10-12 reps
L-Seated Dead Hang x 30 seconds

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:
88% 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. For time:
50 Burpee Box Jumps (24/20")

Today's Workout:
Scheduling Reminder: We will be CLOSED for the Hawaii VA Games on Saturday, September 5th. We will be following a Holiday Schedule on Labor Day, Monday, September 7th: 8:30am and 10:00am classes ONLY.
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

B. 5 rounds for time of:
15 Chest-to-bar Pull-ups
Run 400 meters

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 two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

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

B. 5 rounds for time, of:
7 Squat Cleans (155/105 lbs)
14 Kettlebell Swings (53/35 lbs)

Time cap: 20-minutes