Today's Workout:
A. 3 sets of:
Double-Unders x 40-50 reps
Pistols x 4-6 each leg
Muscle-ups x 2-6 reps

B. "The Great Pumpkin Race"
In pair, with only one person working at a time, complete the following:
200 Wall Balls (20/14 lbs to 10 ft)
Run 400 Meters with your pumpkin (Wall Ball)
100 Toes to Bar
Run 400 Meters with your pumpkin (Wall Ball)
200 Box Jump Overs (24/20")
Run 400 Meters with your pumpkin (Wall Ball)

*Absolutely NO HOLDING the wall ball by the threading, seams, stitching, etc. Once this workout begins, the wall ball may not touch the ground.
PENALTY: 3 Synchronized Burpees

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk

B. "Rowing Helen"
3 rounds for time, of:
400 Meter Row
21 Kettlebell Swings (53/35 lbs)
12 Handstand Push-ups

Box Brief:
REGISTER FOR THE 2015 THANKSGIVING THROW-DOWN: https://clients.mindbodyonline.com/classic/ws?studioid=16383&stype=43&prodid=515.

You only need to register once for your pair. The registration covers both athletes! REMINDER: THIS IS AN IN-HOUSE COMPETITION OPEN TO CROSSFIT 808 MEMBERS ONLY. Refunds will not be given out to those who disregard this.

Today's Workout:
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes

B. For time:
30 Bench Press (135/95 lbs)
30 Strict Pull-ups
60 Ab-mat Sit-ups

C. Three sets, not for time of:
Weighted Russian Twists x 20-30 reps
Hip Extensions x 20-25 reps
Rest as needed

Today's Workout:
A. Three sets, not for time, of:
Freestanding Hold x 15-20 seconds
(use assistance if needed)
Roll to Candlestick x 10-12 reps
L-sit Hang x 30 seconds
(hanging from the pull-up bar with your legs and feet out in front in a "L")

B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 4 Burpee Box Jump-Overs + 8 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with KB/DB (Farmer’s Carry)

Box Brief:
REGISTER FOR THE 2015 THANKSGIVING THROW-DOWN: https://clients.mindbodyonline.com/classic/ws?studioid=16383&stype=43&prodid=515.

You only need to register once for your pair. The registration covers both athletes! REMINDER: THIS IS AN IN-HOUSE COMPETITION OPEN TO CROSSFIT 808 MEMBERS ONLY. Refunds will not be given out to those who disregard this.

Today's Workout:
A. Front Squat
Every minute on the minute:
*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%
and then...

Every two minutes:
*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 two minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C. Three sets of:
Weighted Box Step-Ups x 8 reps (total)
(hug a heavy sandbag, D-Ball or med ball)
Banded Lateral Leg Raises x 45 seconds
Rest as needed

Box Brief:
REGISTER FOR THE 2015 THANKSGIVING THROW-DOWN: https://clients.mindbodyonline.com/classic/ws?studioid=16383&stype=43&prodid=515.

REMINDER: THIS IS AN IN-HOUSE COMPETITION OPEN TO CROSSFIT 808 MEMBERS ONLY. Refunds will not be given out to those who disregard this.

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

(LAST WEEK OF THIS)

B. Every 90 seconds, for 15 minutes (10 sets), of:
Snatch from 2" below the Knee x 1 rep

Build in load over the course of the ten sets.

C. 27-21-15-9 rep rounds for time, of:
Calories on the Rower
Power Snatch (75/55 lbs)

Box Brief:
Sign-up for the CrossFit LIFTOFF Event: https://games.crossfit.com/liftoff/

ABOUT THE CROSSFIT LIFTOFF: Snatch. Clean and jerk. Workout. Two max-effort lifts and a test of GPP make up the 2015 CrossFit Liftoff, powered by Rogue.

The Liftoff will begin on Thursday, November 5th 2015 at 5PM Pacific, with the release of the CrossFit workout. Athletes will have until Monday, November 9th 2015 at 5PM Pacific, to submit their scores on the three events.

Today's Workout:
A. Three sets, not for time, of:
Unbroken Double-Unders x 40-50 reps
Unbroken Pistols x 4-6 reps each leg
(you can alternate legs, or do them consecutively on one leg)
Unbroken Chest to Bar Pull-ups x 8-10 reps

B. In teams of 2, partitioning reps however you like, complete the following for time:
20 Deadlifts (315/205 lbs)
30 KB/DB Snatches (70/50 lbs - NO DROPPING)
40 Toes to Bar
50 Box Jump-Overs (24”/20”)
60 Wall Balls (30/20 lbs - MUST CATCH BALL)
50 Box Jump-Overs (24/20")
40 Toes to Bar
30 KB/DB Snatches (70/50 lbs - NO DROPPING))
20 Deadlifts (315/205 lbs)

The 2015 Hawaii State Weightlifting Championship is TODAY, Saturday, October 24th! Please come down to Ward Warehouse stage and support our team of lifters. The event is FREE! Please wear your BLUE Paradise tee/tank!

10:45am (Session 2): Abi and Nikki
12:15pm (Session 3): Dana, Paige, and Coach E
1:45pm (Session 4): Kamu and Nate
3:45pm (Session 5): Dan W
5:45pm (Session 6): Coach Josh, Kris and Willis

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk x 1 rep

B. In teams of 3, alternating through in order, each performing 3 intervals at each station, complete 2 rounds for time, of:
9 x 200 Meter Run
9 x 300 Meter Row

The 2015 Hawaii State Weightlifting Championship is tomorrow, Saturday, October 24th! Please come down to Ward Warehouse stage and support our team of lifters. The event is FREE! Please wear your BLUE Paradise tee/tank!

10:45am (Session 2): Abi and Nikki
12:15pm (Session 3): Dana, Paige, and Coach E
1:45pm (Session 4): Kamu and Nate
3:45pm (Session 5): Dan W
5:45pm (Session 6): Coach Josh, Kris and Willis

Today's Workout:
A. Back Squat
Every minute on the minute...
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%

Every 2-minutes...
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%

Every 3-minutes...
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%

B. Five sets of:
5 Strict Handstand Push-ups
30 second Handstand Hold
10 Strict Weighted Pull-Ups

Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly.

C. Three sets, not for time of:
Weighted Russian Twists x 20-30 reps
Hip Extensions x 20-25 reps
Rest as needed

Today's Workout:
A. Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Kipping Handstand Push-Ups x 8-20 reps

B. Every minute, on the minute, for 24-minutes (8 sets):
Minute 1 – 30 Double-Unders + 8 Pull-Ups*
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

*Perform these as Chest to Bar if you are proficient at Pull-ups.

The 2015 Hawaii State Weightlifting Championship is this Saturday, October 24th! Please come down to Ward Warehouse stage and support our team of lifters. The event is FREE! Please wear your BLUE Paradise tee/tank!

10:45am (Session 2): Abi and Nikki
12:15pm (Session 3): Dana, Paige, and Coach E
1:45pm (Session 4): Kamu and Nate
3:45pm (Session 5): Dan W
5:45pm (Session 6): Coach Josh, Kris and Willis

Today's Workout:
A. Front Squat
Every minute on the minute:
*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%
and then...

Every two minutes:
*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 two minutes, for 20 minutes (10 sets):
Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk

C. Three sets of:
Wrist Curls (empty barbell) x 20-25 reps
(lay forearms on bench palms up and perform wrist curls)
Glute Ham Raises x 6-8 reps @ 20X1
Face-Down Chinese Plank x 45-60 seconds
Rest as needed

Goal is to be better than last week.

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

Use slightly more load or bump your hands narrower than you had last week. As always in this drill, the PRIORITY should be on mobility and movement mechanics, not load used.

B. Every 2-minutes, for 12-minutes (6 sets):
Snatch from Mid-Thigh x 2 reps

Start at roughly 75% of your 1-RM Snatch and build in load over the course of the six sets.

C. Every 3 minutes, for 15 minutes (5 sets):
Row 300 Meters
15/10 Unbroken Wall Balls

*Goal is to be as fast as possible through the five sets.

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%

Hold your receiving position for 1-2 full seconds before recovering your feet.

B. “DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Today's Workout:
A. Ten sets of:
Back Squat
Sets 1-3: Every minute on the minute...
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%

Sets 4-6: Every 2-minutes...
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%

Sets 7-10: Every 3-minutes...
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%

B. Five sets of:
30 Calories on Rower
15/10 Ring Dips
Rest 90 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

Today's Workout:
A. Three sets, not for time, of:
Strict Handstand Push Ups x 8-10 reps
(go to a deficit if this rep range is easy)
Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1
(try to pin your chest to the bar for a full second)
L-Sit Hold x 30-45 seconds

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 6 Burpees + 6 Pull-ups*
Minute 2 – 8 Push Press (135/95 lbs – taken from ground)
Minute 3 – 10 Walking Lunges with Kettlebells (you choose load – farmer’s carry)

*Perform Chest to Bars if you are proficient at chin over.

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%
Then…

Every two minutes, for 10 minutes:
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

Same as last week. Load by feel and hit a heavy single for the day.

B. Every minute, on the minute, for 18 minutes:
Power Clean
*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
*Sets 7-12 – 1 rep @ 75-80%
*Sets 13-18 – 1 rep @ 80+%

Work as heavy as possible in the final 6 sets, while maintaining proper mechanics.

C. Three sets of:
Wrist Curls (empty barbell) x 20-25 reps
(lay forearms on bench palms up and perform wrist curls)
Glute Ham Raises x 6-8 reps @ 20X1
Face-Down Chinese Plank x 45-60 seconds
Rest as needed

Today's Workout:
Scheduling Reminder: We are operating on a holiday schedule today, Monday, October 12th - 8:30am and 10:00am classes only.
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

Use slightly more load or bump your hands narrower than you had last week. As always in this drill, the PRIORITY should be on mobility and movement mechanics, not load used.

B. I. Every minute, on the minute, for 5 minutes:
Pause High Hang Snatch x 1 rep @ 65-70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)

Rest 60 seconds, and then…

II. Every minute, on the minute, for 5 minutes:
Pause Snatch from 2″ Below the Knee x 1 rep @ 70-75%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)

Rest 60 seconds, and then…

III. Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 75-85%

C. For time:
30 Burpee Box Jump-Overs (24″/20″)
40 Toes to Bar*
30 Burpee Box Jump-Overs (24″/20″)

*No Toes to Bar, sub 80 Ab-mat Sit-ups.

Today's Workout:
Scheduling Reminder: we will be following a Holiday Schedule on "Columbus Day" Monday, October 12th: 8:30am and 10:00am classes only.
A. 3 sets not for time of:
Bar Muscle Ups x 3-6 reps
Double Unders x 40-50 reps
Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)

B. In teams of two, complete as many rounds and reps as possible in 20 minutes of:
10 Wall Balls (20/14 lbs)
10 Toes to Bar 10 Box Jumps (24/20")
- - - -
400 Meter Run

Only one partner may be working on the triplet at a time, while the other partner will be completing the 400 meter run. Partners will switch tasks once the running partner returns.

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

Goal is to groove perfect footwork and mechanics with a relatively high percentage of your 1-RM in these sets. Do not progress the load if your mechanics falter.

B. 5 rounds for time, of:
10 Single-Arm KB/DB P. Snatch (70/50 lbs)
20 Cals on Rower

C. Two sets of:
Behind the Back Wrist Curls with DBs or empty barbells x 20-30 reps
Rest as needed

Today's Workout:
Scheduling Reminder: we will be following a Holiday Schedule on "Columbus Day" Monday, October 12th: 8:30am and 10:00am classes only.
A. Back Squat
Sets 1-3: Every minute on the minute...
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%

Sets 4-6: Every 2-minutes...
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%

Sets 7-10: Every 3-minutes...
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

B. Complete as many rounds and reps as possible in 10 minutes of:
4 Muscle-Ups or 4 Strict Chest to Bar Pull-ups
8 Strict Handstand Push-Ups to 4″/2″ Deficit
200 Meter Run

C. Optional Accessories
3 sets of:
20 Weighted abmat Sit ups – you choose the weight
20 Hip Extensions

Supersets are not for time, but there is shouldn’t be extra rest between movements. Rest 2-minutes after each round.

Today's Workout:
Scheduling Reminder: we will be following a Holiday Schedule on "Columbus Day" Monday, October 12th: 8:30am and 10:00am classes only.
A. 3 sets, not for time, of:
Weighted V-Ups x 15-20 reps
(hold weight overhead for these sets)
Strict Ring to Sternum Pull-Ups or Strict Supinated Pull-ups x 6-8 reps

B. Every minute, on the minute, for 15 minutes (5 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)

When the clock hits 15:00, perform…

Three rounds for time of:
30 Double-Unders
10/7 Pull-Ups
10 Front-Racked Alternating Reverse Lunges (95/65 lbs)
12 Push Press (95/65 lbs)

Absolutely, no dropping the bar from overhead. Penalty is to stop and perform 10 Bar Facing Burpees. Goal is to finish under 24-minutes. Time cap is 30-minutes.

Today's Workout:
Scheduling Reminder: we will be following a Holiday Schedule on "Columbus Day" Monday, October 12th: 8:30am and 10:00am classes only.
A. Same as last week:
Front Squat
Every minute on the minute:
*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%
and then...

Every two minutes:
*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 + Jerk @ 70-85% of 1-RM Clean

C. 100 Rep Benchmark
For time:
100 Thrusters (95/65 lbs)

Athetes may not drop the barbell from overhead. Penalty will be 10 Burpees over the bar.

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

PRIORITY should be on mobility and movement mechanics, not load used, especially if you are lacking the range of motion in this movement.

B. Every 2 minutes, for 12 minutes (6 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)

C. 5 sets of:
Row 300 Meters
15/10 Ring Push-Ups
Rest 60 seconds

Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Jerk x 2 reps @ 70-85%

Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B. For max meters:
5-minutes of Rowing
Rest 5 minutes
3-minutes of Rowing
Rest 3 minutes
1-minute of Rowing

C. 3 sets, not for time, of:
V-ups x 20-25 reps
Wrist Curls (empty barbell) x 20-25 reps
(lay forearms on bench palms up and perform wrist curls)
Rest as needed

Today's Workout:
A. Back Squat
Sets 1-3: Every minute on the minute...
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%

Sets 4-6: Every 2-minutes...
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%

Sets 7-10: Every 3-minutes...
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees

C. Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Weighted Plank Hold x 45-60 seconds
Rest as needed