Today's Workout:
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Take 15 minutes to build to today’s heavy Power Snatch.

“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.

B. In teams of two, with only one teammate working at a time, partitioning reps however you like, complete the following as quickly as possible:
25 Cals on the Rower (each)
50 Hang Squat Snatches (115/75 lbs)
100 Wall Ball Shots* (30/20 lbs to 10 ft)
50 Hang Squat Snatches (115/75 lbs)
25 Cals on the Rower (each)

*You must catch the ball for the rep to count.

Today's Workout:
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Every two minutes, for 6 minutes (3 sets):
Push Press x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Push Jerk x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep

B. Complete as many rounds and reps as possible in 8 minutes of:
10 Overhead Squats (135/95 lbs)
3 Muscle-Ups or 10 Chest to Bar Pull-ups

C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed

Today's Workout:
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Take 20 minutes to build to a 5-RM Back Squat

Goal should be more than 85% of your 1-RM.

B. Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-In)
In remaining time...
15 Deadlifts (185/135#)
15 Bar Facing Burpees

Rest 3:00, then...

Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-in)
In remaining time...
10 Deadlifts (225/155#)
10 Bar Facing Burpees

Rest 3:00, then...

Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-in)
In remaining time...
5 Deadlifts (275/185#)
5 Bar Facing Burpees

C. "Optional Accessories"
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed

Today's Workout:
A. Every 90 seconds, for a total of 3 sets each:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps

*Press the bar as fast as possible off of the chest all the way to lockout.

B. Three rounds for time of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
Man-Makers (55/35 lbs)

Today's Workout:
A. Take 15 minutes to build to today’s heavy Hang Power Clean.

“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.

B. "Open Workout 13.4"
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Masters 55+: 115/65 lbs

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep

Build to today’s 1-RM over the course of the six sets.

B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
350/300 Meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20")

C. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
Important Reminder: We are following a holiday schedule today: 7:00am, 8:30am and 10:00am classes only! Comp Class is also at 10:00am.
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep

Build to today’s 1-RM over the course of the six sets.

B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
350/300 Meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20")

C. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
A. "12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Power Cleans (135/95 lb.)
3 – Front Squats (135/95 lbs)
4 – Ring Dips (modify with Box Dips)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings
9 – Box Jumps (24/20")
10 – Handstand Push-ups (or HR Push-ups)
11 – Shoulder to Overhead (135/95 lbs)
12 – Man Makers

Perform for time, or just for fun.

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90+%

B. 2 rounds for time, of:
15 Calorie Row
15 Handstand Push-ups
30 Chest to Bar Pull-ups
15 Handstand Push-ups
15 Calorie Row
Rest 1-minute

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

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift.

B. OPEN WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-ups
50 Wall-ball shots
100 Double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

January 2017 Basics Class!

Want to join our gym in 2017? The next Basics Class begins on Wednesday, January 4th! Register by emailing info@808crossfit.com today! Only 5 spots remain.

More info can be found at: http://crossfit808.blogspot.com/2016/10/basics-class.html.

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 30 Double Unders + 10 Pull-Ups
Minute 3 – 15 Burpees

Christmas Week Class Schedule:
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.) 
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.

Today's Workout:
**This is a de-load week. It’s an opportunity for you to reset after a few good strength cycles.**
A. Take 15 minutes to build to today’s heavy Snatch.

“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.

B. "The Chief"
5 rounds of:
AMRAP 3:
3 Power Clean (135/95 lbs)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round

Christmas Week Class Schedule:
Wednesday, December 21, 2016: Normal Class Schedule
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.) 
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.

Today's Workout:
**This is a de-load week. It’s an opportunity for you to reset after a few good strength cycles.**
A. For time:
60 Wall Ball Shots (20/14 lbs)
20 Ground to Overhead (135/95 lbs)
10 Ring Dips

Rest 4 minutes, and then…

For time:
120 Double-Unders
80 Kettlebell Swings (53/35 lbs)
40 Toes-to-Bar

Rest 4 minutes, and then…

For time:
50 Burpee Box Jump-Overs (24″/20″)

B. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
A. Take 15-minutes to build to today’s 1-RM Push Press

B. In teams of 3, complete as many rounds and reps as possible in 25-minutes, of:
100 Cal Row, 50 Thrusters (95/65)
100 Cal Row, 50 Thrusters (135/95)
100 Cal Row, 50 Thrusters (155/105)
100 Cal Row, Max Thrusters (185/135)

Christmas Week Class Schedule:
Monday, December 19, 2016: Normal Class Schedule (Coach Kyla will be coaching her final classes at CrossFit 808 - 4:00pm, 5:00pm, 6:00pm and 7:00pm)
Tuesday, December 20, 2016: Normal Class Schedule
Wednesday, December 21, 2016: Normal Class Schedule
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.) 
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.

Today's Workout:
A. Take 20-minutes to build to today's 1-RM Snatch.

B. Take 15-minutes to build to today's 1-RM Clean.

C. Complete as many rounds and reps as possible in 10-minutes of:
12 Box Jumps (24/20")
9 Deadlifts (275/185 lbs)
6 Strict Handstand Push-ups

Christmas Week Class Schedule:
Monday, December 19, 2016: Normal Class Schedule (Coach Kyla will be coaching her final classes at CrossFit 808 - 4:00pm, 5:00pm, 6:00pm and 7:00pm)
Tuesday, December 20, 2016: Normal Class Schedule
Wednesday, December 21, 2016: Normal Class Schedule
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.) 
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Back Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight

B. For time:
800 Meter Run
100 Double Unders
50 Cals on the Rower
100 Double Unders
800 Meter Run

Time cap: 20-minutes

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by...

Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B. 21-18-15-12-9-6-3 rep rounds for time, of:
Wall Ball Shots (20/14 lbs to 10 feet - MUST CATCH BALL)
Toes to Bar

Time cap: 18-minutes

Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Power Clean

B. Complete as many rounds and reps as possible in 3-minutes of:
3 Power Clean (135/95 lbs)
3 Front Squats (135/95 lbs)
3 Push Jerks (135/95 lbs)

Rest 3-minutes, then...

Complete as many rounds and reps as possible in 3-minutes of:
3 Power Clean (155/105 lbs)
3 Front Squats (155/105 lbs)
3 Push Jerks (155/105 lbs)

Rest 3-minutes, then...

Complete as many rounds and reps as possible in 3-minutes of:
3 Power Clean (185/125 lbs)
3 Front Squats (185/125 lbs)
3 Push Jerks (185/125 lbs)

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep

Build to today’s 1-RM over the course of the six sets.

B. As many rounds and reps as possible in 15-minutes of:
21 Hang Power Snatches (75/55 lbs)
15 Burpees over the Bar
9 Chest to Bar Pull-ups

ABSOLUTELY NO DROPPING THE BARBELL FROM OVERHEAD!

Today's Workout:
A. Every 2-minutes for 10-minutes:
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%

B. Every minute on the minute for 10 minutes (10 sets):
Deadlift x 3 reps @ 65-70%

C. In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
5 Front Squats (185/125 lbs)
10 Burpees over the Barbell

Rest 2 minutes, and then…

In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
Row 250 Meters
10 Power Cleans (135/95 lbs)

Rest 2 minutes, and then...

In Teams of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Snatches (95/65 lbs - NO DROPPING THE BARBELL!)
20 Double-Unders (Sub 40 Single-Unders)

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 65-70%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Clean
*Sets 1-3 = 2 reps @ 70-90% (building)
*Sets 4-6 = 1 rep @ 90-100%

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Calories on the Rower
10 Deadlifts (225/155 lbs)

Rest until the running clock reaches 15:00, and then…

For time:
60 Toes-to-Bar
*You must open with a set of max unbroken reps.

C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85%+ of 1-RM

B. Three rounds for time of:
Run 400 meters
30 Wall Ball Shots (20/14 lbs to 10' - Must catch ball for good rep.)
20 Burpees to Target 6″ Above Reach

Time cap: 20-minutes

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Jerk-Grip Overhead Squat x 4 reps @ 3311

Focus on tempo and mobility, not load.

B. Every 90 seconds, for 6 minutes (4 sets):
Pause Jerk x 2 reps
(Pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets.)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C. Every 4-minutes for 16-minutes (4 sets):
Row 300/250 Meters
40 Double-Unders
10 Chest to Bar Pull-ups

You should have about 30-45 seconds of rest each set.

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

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. 4 rounds for time, of:
5/3 Muscle-ups*
10 Squat Snatches (115/75 lbs)
15 Box Jump Overs (24/20")

Time cap: 20-minutes

*No Muscle-up sub 10 Strict Ring Dips.

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 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%

B. For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings (70/53 lbs.)
40 Pull-ups
30 Handstand push-ups

Time cap: 20-minutes

C. "Optional Accessories"
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%

B. In teams of 3, partitioning reps however you like, complete for time:
400 Meter Run (together)
75 Calorie Row
50 Power Snatches (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Clean and Jerks (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Thrusters (135/95#)

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%

Followed by…

Every 2 minutes, for 16 minutes (7 sets):
Clean
*Sets 1-4 = 2 reps @ 70-90%
*Sets 5-7 = 1 rep @ 90-95%

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Hang Power Cleans + Push Jerks* (135/95 lbs)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.

TIME CAP: 20-minutes

C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85% of 1-RM

B. 4 rounds for time, of:
25 Calorie Row
25 Wall balls (20/14 lbs to 10 feet - Must catch ball!)
25 Chest to Bar Pull-ups

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
Paralette Shoot Thrus x 5 reps
Rest 60 seconds
DB Floor Presses x 10 reps
Rest as needed

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
2 Push Press + 2 Jerk-Grip Overhead Squats

Try to go heavier than last week.

B. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

C. 3 rounds for time, of:
Run 400 Meters
21 Kettlebell Swings (70/53 lbs)
12 Strict Handstand Push-ups

Time cap: 16-minutes

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

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Complete as many rounds and reps as possible in 15-minutes, of:
30 Double-Unders
15 Power Cleans (135/95 lbs)
30 Double-Unders
15 Toes to Bar

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Immediately followed by…

Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 90%

B. AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
18 Overhead Squats (115/75#)
18 Over-the-Erg Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups

Thanksgiving Throwdown 2016

Below is an outline of the schedule for our 3rd annual Thanksgiving Throwdown. The action will begin on Friday morning at Keehi Lagoon Park. Everyone is welcome to come watch and cheer on those competing; however we ask that you find street parking on Saturday. Street parking can be found on Kalani Street as well as Kohou Street. We will have a parking monitor out there so please make it easier on them. Thanks!

Friday, November 25, 2016
6:45-7:00am Athlete Check-in at Keehi Lagoon Park
7:00-7:15am Athletes Briefing with Coach Josh and Coach Elyse
7:30-8:10am: Heat 1 (all male divisions)
8:15-8:55am: Heat 2 (all female divisions)
9:00am DONE for the day

Saturday, November 26, 2016
8:00-8:15am Athlete Check-in at the gym
8:45-10:00am Event 2
10:00-10:20am BREAK
10:20-11:56pm Event 3
11:56-12:30 BREAK
12:30-1:35pm Event 4
1:35-2:00pm BREAK
2:00-3:35pm FINALE EVENT (Top 5 teams RX / Top 4 Standard / Top 1 Masters)
3:35-3:50pm BREAK
3:50pm PODIUM
4:00pm ALL PAU!

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes (4 sets):
Snatch @ 85-95%

B. Complete rounds of 21, 15 and 9 reps for time of:
Burpees Over the Barbell
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups

Time cap: 15-minutes

C. "Optional Accessories"
Three sets of:
GHD Hip Extensions x 15 reps
Kettlebell Side Bends x 20 reps each side
Rest as needed

Thanksgiving Week Class Schedule:
Monday, November 21st - Normal Class Schedule
Tuesday, November 22nd - Normal Class Schedule
Wednesday, November 23rd - Normal Class Schedule
Thursday, November 24th - CLOSED
Friday, November 25th - CLOSED for Thanksgiving Throwdown
Saturday, November 26th - CLOSED for Thanksgiving Throwdown

Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3 reps

Aim for three heavy work sets.

B. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep

Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!

C. In teams of 3, complete 3 sets each for time, of:
30 Calorie Row
30 Burpees
30 Wall Ball Shots
Rest 60 seconds

Athletes may not move to the next station until the athlete in front of them has finished their reps.

Thanksgiving Week Class Schedule:
Monday, November 21st - Normal Class Schedule
Tuesday, November 22nd - Normal Class Schedule
Wednesday, November 23rd - Normal Class Schedule
Thursday, November 24th - CLOSED
Friday, November 25th - CLOSED for Thanksgiving Throwdown
Saturday, November 26th - CLOSED for Thanksgiving Throwdown

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 75-85%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 90-95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 95-105%

B. Complete as many rounds and reps as possible in 5-minutes of:
4 Bar Muscle-ups
8 Box Jump Overs (24/20")

Rest 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes of:
Man-Makers (45/30 lbs)

Today's Workout:
Important announcement: the gym will be completely closed from 10:00am-11:00am today (Thursday). Only coaching staff will be allowed for this hour. Thanks for your understanding!
A. Take 15 minutes to find your 10-RM Back Squat

*Be smart about how you warm up for this. Warm-up with low volume singles or doubles until you reach a load that you think will be an appropriate challenge for 10 unbroken reps.

B. 21-15-9 rep rounds for time, of:
Power Clean (185/125 lbs)
Burpees over the Barbell
Handstand Push-ups

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
2 Push-Presses + 2 Jerk-Grip Overhead Squats @ 2211

B. Every minute, on the minute, for 15 minutes:
Split Jerk x 1 rep

Build over the course of the 15 sets, to today’s heavy 1-RM.

C. Three rounds for time of:
400 meter Run
10 Thrusters (135/95 lbs)
20 Toes to Bar

Time cap: 18-minutes

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. Complete as many rounds and reps as possible in 15-minutes, of:
60 Double-Unders
30 Wall balls (20/14 lbs to 10')
15 Deadlifts (245/165 lbs)

C. "Accessories"
3 sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds
Strict Supinated Grip Pull-ups x Max reps
Rest as needed

Today's Workout:
Reminder: The last day to register for the Thanksgiving Throwdown is today by 8:00pm.
A. Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch
(mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)

B. Three sets for times of:
40 Calories of Rowing
20 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
Rest 3 minutes or alternate full rounds with a partner.

C. "Optional Accessories"
100 Band Face Pulls

Today's Workout:
Reminder: The last day to register for the Thanksgiving Throwdown is Monday by 8:00pm.
A. Every 2-minutes for 16-minutes (8 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%

This is the last week of the volume pressing.

B. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 5 reps @ 65-70%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75–80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%

C. In teams of 2, partitioning reps however you like, complete as many rounds and reps as possible in 10-minutes, of:
30 Sumo Deadlifts High Pulls (135/85 lbs)
30 Push Press (135/85 lbs)
10 Synchronized Burpees over the Bar

We are so excited to be hosting our third annual Thanksgiving Throwdown! Registration is OPEN TODAY and will CLOSE on Monday, November 14th at 8:00pm. Please email Coach Elyse (elyse@808crossfit.com) to register your team. Use the subject line, "TT2016".

Who: Any CrossFit 808 member! We have 2 divisions - RX and Standard (this division includes our 50+ Master athletes).
What: In-house same-sex partner competition. Sorry, this event is not open to the public.
Where: At the gym. Parking will be limited, but there will be plenty of off-site parking.
When: Friday, November 25th from 6:30-9:00am and all day Saturday, November 26th.
Cost: $80 per team (cash or check only please).

Today's Workout:
Scheduling Reminder: We are following a holiday schedule today - 7:00am, 8:30am and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED IN ON MINDBODY. Sorry, no visitors or out-of-town guests today.
A. Take 20-minutes to build to today's 1-RM Clean & Jerk.

B. THREE WISE MEN
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX = 20/14 lbs; Scaled – 14/8 lbs)

Today's Workout:
Scheduling Reminder: We will be following a holiday schedule tomorrow, Friday, November 11, 2016 in honor of Veteran's Day - 7:00am, 8:30am and 10:00am classes only! Comp Class will meet at 10:00am. PLEASE MAKE SURE YOU ARE SIGNED IN ON MINDBODY. Sorry, no visitors or out-of-town guests are allowed tomorrow!
A. Every 5-minutes for 15-minutes (3 sets):
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)

*Good goal is to use 5-10 lbs more than you used last Thursday.

B. Complete rounds of 40, 30 and 20 cals/reps for time of:
Rowing on Concept 2 Erg (for calories)
Burpees Over the Erg

C. "Optional Accessories"
Three sets of:
GHD Hip Extensions x 15 reps
Kettlebell Side Bends x 20 reps each side
Rest as needed

Today's Workout:
Scheduling Reminder: We will be following a holiday schedule on Friday, November 11, 2016 in honor of Veteran's Day - 7:00am and 8:30am classes only. Comp Class will meet at 10:00am. PLEASE MAKE SURE YOU ARE SIGNED IN ON MINDBODY. Sorry, no visitors or out-of-town guests are allowed tomorrow!
A. Every 2-minutes for 8-minutes (4 sets):
Jerk-Grip Overhead Squat x 3 reps @ 3311

B. Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Take 10 minutes to build to today’s heavy single.

C. Against a 10-minute running clock, complete the following:
Run 800 Meters

Immediately followed by…

As many rounds and reps as possible of:
30 Double-Unders
20 Wall Ball Shots (20/14 lbs to 10')
10 Ring Dips

Please catch ball for good rep.

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. For time:
100 Double Unders
60 Pull-Ups
30 Strict Handstand Push-Ups
50 Double Unders
30 Pull-Ups
15 Strict Handstand Push-Ups

C. "Accessories"
For completion:
400 Meter Farmer’s Walk

Go heavy, WALK, do not run.

Today's Workout:
Scheduling Reminder: We will follow a normal class schedule on "Election Day," Tuesday, November 8th!
A. Every 3-minutes, for 18 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each start position)

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Thrusters (135/95 lbs)
7 Toes to Bar
7 Box Jumps (24″/20″)

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups

Introducing our Comp Group

We are excited to test out a competition group at 808! Our Competition Class follows a specific training program designed for dedicated athletes looking to compete in the sport of fitness. For the month of November, athletes who have all of the following below, may join the Comp Classes (Please see MINDBODY for class times):

205/125 lbs Squat Snatch
285/175 lbs Squat Clean and Jerk
315/205 lbs Deadlift x 5 unbroken reps
315/205 lbs Back Squat x 5 unbroken reps
5/2 unbroken Strict Handstand Push-ups
5/2 unbroken Muscle-ups
10/4 unbroken Bar Muscle-ups
50 unbroken Double-Unders
10 alternating Pistols

The first Comp Class will meet on Monday, November 7th at either 10:30am or 6:00pm. Please contact Coach Elyse (elyse@808crossfit.com) if you are interested in joining the Comp Class.

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Push Press x 6 reps

Goal is to be 3-5% heavier than October 22, 2016.

B. Every 2-minutes for 14-minutes (7 sets):
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 95+% x 1 rep

C. In pairs, alternating full rounds, complete 6 rounds for time, of:
200 Meter Run
5 Power Cleans (185/125 lbs)
10 Strict Handstand Push-ups

Immediately followed by...

In pairs, partitioning reps however you like, complete the following for time:
Run 800 Meters (together)
40 Power Cleans (185/125 lbs)
60 Strict Handstand Push-ups

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

Build to today’s heavy single.

B. 4 sets for times, of:
Row 500 Meters
21 Overhead Squats (95/65 lbs)
12 Pull-ups
Rest 3-minutes

Today's Workout:
A. Every 5-minutes for 20-minutes (4 sets):
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)

*Good goal is to use 5-10 lbs more than you used last Friday.

B. 21-15-9 rep rounds for time, of:
Burpee Box Jump Overs (24/20")
Wall Ball Shots (30/20 lbs to 10')

This is meant to be a sprint. Go hard and fast. Please catch the wall ball for good rep!

C. "Optional Accessories"
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed

Today's Workout:
Scheduling Reminder: No 7:00pm class tonight as we are hosting our first Basics Class!
A. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B. Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings (53/35 lbs)
20 Chest-to-Bar Pull-Ups

Time cap: 18-minutes

C. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean

Immediately followed by…

Every 2 minutes, for 10 minutes (4 sets):
Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

Build over the course of the 10 sets.

B. Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/75 lbs)
15 Toes to Bar
50 Double-Unders

C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Banded Good Mornings x 20 reps
Ab-Wheel x 10 reps
Rest as needed

Thanksgiving Throwdown 2016

We are so excited to be hosting our third annual Thanksgiving Throwdown! Registration is OPEN TODAY and will CLOSE on Monday, November 14th at 8:00pm. Please email Coach Elyse (elyse@808crossfit.com) to register your team. Use the subject line, "TT2016".

Who: Any CrossFit 808 member! We have 2 divisions - RX and Standard (this division includes our 50+ Master athletes).
What: In-house same-sex partner competition. Sorry, this event is not open to the public.
Where: At the gym. Parking will be limited, but there will be plenty of off-site parking.
When: Friday, November 25th from 6:30-9:00am and all day Saturday, November 26th.
Cost: $80 per team (cash or check only please).

Today's Workout:
Scheduling Reminder: We will be closing early tonight in honor of Halloween - NO 7:00pm class tonight! Happy Halloween everyone!
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch

Build over the course of the 9 sets.

B. Against a 4:00 running clock...
3 Rounds:
12 Deadlifts (95/65 lbs)
9 Hang Power Cleans (95/65 lbs)
6 Jerks (95/65 lbs)
In the time remaining: Max Calorie Row

Rest 4-minutes, then...

Against a 4:00 running clock...
2 Rounds:
12 Deadlifts (125/85 lbs)
9 Hang Power Cleans (125/85 lbs)
6 Jerks (125/85 lbs)
In the time remaining: Max Calorie Row

Rest 4-minutes, then...

Against a 4:00 running clock...
1 Round:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Jerks (155/105 lbs)
In the time remaining: Max Calorie Row

Introducing our Comp Group

We are excited to test out a competition group at 808! Our Competition Class follows a specific training program designed for dedicated athletes looking to compete in the sport of fitness. For the month of November, athletes who have all of the following below, may join the Comp Classes (Please see MINDBODY for class times):

205/125 lbs Squat Snatch
285/175 lbs Squat Clean and Jerk
315/205 lbs Deadlift x 5 unbroken reps
315/205 lbs Back Squat x 5 unbroken reps
5/2 unbroken Strict Handstand Push-ups
5/2 unbroken Muscle-ups
10/4 unbroken Bar Muscle-ups
50 unbroken Double-Unders
10 alternating Pistols

The first Comp Class will meet on Monday, November 7th at either 10:30am or 6:00pm. Please contact Coach Elyse (elyse@808crossfit.com) if you are interested in joining the Comp Class.

Today's Workout:

A. Every 90 seconds for 12-minutes (8 sets):

Strict Overhead Press x 3-4 reps

(complete all sets with between 80-90% of your 1-RM)

Followed by…

One set of:

Strict Overhead Press x 10 reps @ 70+% of 1-RM

B. In 15 minutes or less, build to today’s “heavy”…

Deadlift x 2 reps

The goal is to establish today’s “heavy” lift.

C. In pairs, partitioning reps however you like, complete the following for time, of:

100 Cals of Rowing

90 Wall Balls (30/20 lbs to 10')

80 Cals of Rowing

70 Alternating Dumbbell Snatch (55/35 lbs)

60 Cals of Rowing

50 Toes to Bar

40 Cals of Rowing

30 Handstand Push-ups

20 Cals of Rowing

10 Bar Muscle-ups

Today's Workout:
Scheduling Reminder: We will be closing 7:00pm on "Halloween Day," Monday, October 31st, which means NO 7:00pm class!
A. Every 5-minutes for 20-minutes (4 sets):
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)

*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.

B. Every 6 minutes, for 18-minutes (3 sets):
400 Meter Run
30 Kettlebell Swings (70/53 lbs)
15 Toes-to-Bar

Today's Workout:
Scheduling Reminder: We will be closing 7:00pm on "Halloween Day," Monday, October 31st, which means NO 7:00pm class!
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

B. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Sit-ups

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

This is the same sequence as last week. Your goal should be to make slight increases in the weights used.

B. For time:
60 Calories on Rower
50 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
30 Burpee Box Jump Overs
20 Strict Handstand Push-Ups

Please catch the ball for good rep.

Only 2 spots left in the Basics Class that starts next week Wednesday!

Starting on Wednesday, November 2, 2016, at 7:00pm we are introducing the CrossFit 808 Basics Class led by Coach Joshua Akiona! Our Basics Class is for individuals who are interested in joining the gym with no prior CrossFit experience. This class is focussed on not only teaching the basic movements seen in CrossFit, but also making sure athletes are executing movements efficiently. This class is the stepping stone for our Elements Program. 

The Elements Program is still required for participation in our regular group classes; however, because of the lengthy wait list, the Basics Class will allow interested athletes to get into the gym and moving sooner. As an Elements Program spot becomes available, we will offer it to those in the Basics Class first.

The cost is $100 per month and the Basics Class will be capped at 10 athletes (WE ONLY HAVE 2 SPOTS LEFT). Please email info@808crossfit.com if you are interested in joining the Basics Class.

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch

Build to today’s heaviest complex.

B. Complete as many rounds and reps as possible in 4-minutes, of:
10 Power Snatch (75/55#)
10 Burpees

Rest 4:00, then...

Complete as many rounds and reps as possible in 4-minutes, of:
10 Power Snatch (95/65#)
10 Burpees (6" target)

Rest 4:00, then...

Complete as many rounds and reps as possible in 4-minutes, of:
10 Power Snatch (115/75#)
10 Burpees over the Barbell

No dropping barbells from overhead!

C. "Optional Accessories"
Two sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Banded Pull-Aparts x 30-40 reps
Rest as needed

Today's Workout:
A. 3 sets, not for time, of:
Toes to Rings x 10-15 reps
(As fast as possible.)
60 seconds of Nose-to-Wall Handstand Hold
(Get into position via wall-walk.)

B. Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%

C. "Karen"
For time:
150 Wall Balls (20/14 lbs to 10')

See July 16, 2015.

Today's Workout:
A. Take 20 minutes to build to a 5-RM Tempo Back Squat @ 32X1

Goal should be more than 80% of your 1-RM.

B. Every 7 minutes, for 21 minutes (3 sets), perform the following for times:
Row 500 Meters
20 Kettlebell Swings (53/35 lbs)
15 Chest-to-Bar Pull-Ups

These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again.

C. Three sets of:
Banded Side Steps x 10 steps (each side)
Banded Good Mornings x 15 reps @ 21X1
(focus on perfect positioning and hamstring activation, don’t worry about depth)
Rest as needed

BASICS CLASS

Starting on Wednesday, November 2, 2016, at 7:00pm we are introducing the CrossFit 808 Basics Class led by Coach Joshua Akiona! Our Basics Class is for individuals who are interested in joining the gym with no prior CrossFit experience. This class is focussed on not only teaching the basic movements seen in CrossFit, but also making sure athletes are executing movements efficiently. This class is the stepping stone for our Elements Program. 

The Elements Program is still required for participation in our regular group classes; however, because of the lengthy wait list, the Basics Class will allow interested athletes to get into the gym and moving sooner. As an Elements Program spot becomes available, we will offer it to those in the Basics Class first.

The cost is $100 per month and the Basics Class will be capped at 10 athletes (spots will go fast). Please email info@808crossfit.com if you are interested in joining the Basics Class.

Today's Workout:
Reminder: Please remember to sign into class on MINDBODY. You will be assessed a penalty or be asked to wait if the class is full. Thanks and even bigger thank you to all of you who are so consistent about it!
A. Every 2-minutes for 6-minutes (3 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

*Goal is to go a little heavier than last week.

B. Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep

C. Three rounds for time of:
400 Meter Run
25 Push Press (95/65 lbs)
50 Double-Unders

Time cap: 18-minutes

Today's Workout:
Reminder: Please remember to sign into class on MINDBODY. You will be assessed a penalty or be asked to wait if the class is full. Thanks!
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

B. "Jackie"
For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-ups

See July 11, 2016.

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups

Today's Workout:
Reminder: Please remember to sign into class on MINDBODY. You will be assessed a penalty or be asked to wait if the class is full. Thanks!
A. Every 2-minutes for 12-minutes (6 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

Try to use last weeks heavy for all 6 sets today.

B. In pairs, alternating full rounds, complete as many rounds and reps as possible in 18-minutes, of:
4/3 Bar Muscle-ups
8 Power Snatches (95/65 lbs)
16 Box Jumps (24"/20")

*Absolutely no dropping the barbell from overhead!

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 68-73%

B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 4 reps

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 6 reps @ 2-4% heavier than on October 1st
Station 2 – 30 seconds of Double-Unders + 200 Meter Run

Today's Workout:
A. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean to a “Heavy” Triple
*Sets 4-6 – Power Clean to a “Heavy” Double
*Sets 7-9 – Power Clean to a “Heavy” Single

“Heavy” doesn’t mean max effort, just a challenging set for today.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls @ 95-105% of 1-RM Clean

B. "Cindy"
Complete as many rounds or reps as possible in 20-minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

OR

"Mary"
Complete as many rounds or reps as possible in 20-minutes of:
5 Handstand Push-ups
10 Alternating Single-Leg Squats
15 Pull-ups

C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Banded Good Mornings x 20 reps
Ab-Wheel x 10 reps
Rest as needed

Today's Workout:
A. 3 sets, not for time, of:
Roll to Candlestick x 10 reps
Paralette Shoot Throughs x 5 reps
(Forward and back is one rep.)
Wall Climbs x 5 reps

B. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-80% of 1-RM

*This percentage is 5% higher than last week.

C. For Time:
12 Overhead Squats (155/105 lbs)
12 Burpees Over the Barbell
12 Hang Squat Cleans (155/105 lbs)
12 Burpees Over the Barbell
12 Ground to Overhead (155/105 lbs)
12 Burpees Over the Barbell

Time cap: 12-minutes

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

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift.

B. Against a 6-minute running clock, perform the following:
50/35 Calories on Rower
30 Toes to Bar
Double-Unders for Max Reps

Rest 4 minutes between sets, and REPEAT.

C. "Optional Accessories"
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

(Set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.)

B. Every 2-minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep

Immediately followed by…

Every 2-minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

C. "Grace"
For time:
30 Clean & Jerks (135/95 lbs)

OR

"Isabel"
For time:
30 Snatches (135/95 lbs)

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

Build to a load that is heavy, but allows you to maintain mechanics.

B. Complete as many rounds and reps as possible in 5-minutes of:
150 Double-Unders (buy in)
In remaining time AMRAP of:
12 Thrusters (95/65 lbs)
12 Chest to Bar Pull-ups

Rest 5 mins, then...

Complete as many rounds and reps as possible in 5-minutes of:
100 Double-Underss (buy in)
In remaining time AMRAP of:
9 Thrusters (115/75 lbs)
9 Chest to Bar Pull-ups

Rest 5 mins, then...

Complete as many rounds and reps as possible in 5-minutes of:
50 Double-Unders (buy in)
In remaining time AMRAP of:
6 Thrusters (135/95 lbs)
6 Chest to Bar Pull-ups

C. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on "Columbus Day," Monday, October 10th - 7:00am, 8:30am and 10:00am classes only. As always, please make sure you are registered on MINDBODY. There will be no visitors allowed to any of these classes, we apologize in advance for an inconvenience.
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

C. In pairs, partition reps however you like, complete the following for time:
80 Toes to Bar
80 Wall Balls (20/14 lbs to 10 ft)
80 Burpee Box Jumps (24/20)
80 Wall Balls (20/14 lbs to 10 ft)
800 Meter Run (in 200 meter legs)

Please catch the ball for good rep!

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on "Columbus Day," Monday, October 10th - 7:00am, 8:30am and 10:00am classes only. As always, please make sure you are registered on MINDBODY. There will be no visitors allowed to any of these classes, we apologize in advance for an inconvenience.
A. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps

B. The Girls in October...
"Diane"
21-15-9 rep rounds for time, of:
Deadlift (225/155 lbs)
Handstand Push-ups

If your "Diane" time is under 4-minutes, perform the Handstand Push-ups Strict.

C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Banded Good Mornings x 20 reps
Ab-Wheel x 10 reps
Rest as needed

Today's Workout:
A. 3 sets, not for time, of:
Roll to Candlestick x 10 reps
Paralette Shoot Throughs x 5 reps
(Forward and back is one rep.)
Wall Climbs x 5 reps

B. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-75% of 1-RM

*These are the same percentages as last week. If you completed them at the prescribed tempo increase by 2-3%

C. For time:
Row 800 Meters
80 Double-Unders
40 Kettlebell Swings (70/53 lbs)

This is sprint and should be performed as such. Go hard, don't hold back!

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on "Columbus Day," Monday, October 10th - 7:00am, 8:30am and 10:00am classes only. As always, please make sure you are registered on MINDBODY. There will be no visitors allowed to any of these classes, we apologize in advance for an inconvenience.
A. Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

Goal is to use the same weight as last week.

B. Three rounds for time of:
10 Chest to Bar Pull-ups
15 Thrusters (135/95 lbs)
20 Burpees over the Bar

Time cap:

C. "Optional Accessories"
Three sets of:
Dumbbell Floor Press x 8 reps
Ab-Wheel x 10-15 reps
Rest as needed

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

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. The Girls in October...
"Nancy"
5 rounds for time, of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

NO DROPPING BARBELLS FROM OVERHEAD!

C. "Optional Accessories"
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2" Below the Knee + Snatch @ 60-80%

Same as last week, try to build heavier than last week.

B. In 5-minutes, complete:
50 Cals on Rower + 1 Rd of "Cindy"
In remaining time...
AMRAP of Power Cleans (155/105 lbs)

Rest 5-minutes, then...

In 5-minutes, complete:
35 Cals on Rower + 2 Rds of "Cindy"
In remaining time...
AMRAP of Power Cleans (185/125 lbs)

Rest 5-minutes, then...

In 5-minutes, complete:
20 Cals on Rower  + 3 Rd of "Cindy"
In remaining time...
AMRAP of Power Cleans (205/145 lbs)

C. "Optional Accessories"
One set of:
100 Banded Face Pulls

Today's Workout:
A. Every 2-minutes for 14-minutes (7 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B. In 12 minutes or less, build to today’s “heavy”…
Deadlift x 5 reps

C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 8 reps @ 65-70% of today’s 5-RM
Station 2 – 40 Double-Unders + 12 Toes to Bar

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 3 reps

Build to today’s heavy triple.

B. In pairs, alternating movements, complete as many rounds and reps as possible in 20 minutes of:
Run 200 Meters
7/5 Muscle-Ups (No Muscle-up, sub 20/15 Ring Dips)
10 Ground to Overhead (155/105 lbs)

C. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
A. 3 sets of:
Wall Walks (perfect positioning) x 5 reps
Roll to Candlestick x 10 reps (as fast as possible)
Double-Unders x 40-50 reps

B. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-75% of 1-RM

Down 3 seconds, HOLD 2 seconds, Explode to the top, and 1 second to reset.

C. For time:
500 Meter Row
50 Burpee Box Jumps Overs (24/20")

This should be a sprint. Don't hold back here!

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

Build over the course of the six sets.

B. 21-15-9 rep rounds for time, of:
Kettebell Swings (70/53 lbs)
Chest to Bar Pull-ups
400 Meter Run

C. "Optional Accessories"
Three sets of:
Dumbbell Floor Press x 8 reps
Ab-Wheel x 10-15 reps
Rest as needed

Today's Workout:
New Gym Rule: If you show up over 5 minutes late to a class or "forget to sign-up" you will be assessed the new penalty of: PER minute late x 3 Burpee Box Jump Overs. You must get these done, before you can jump in with the class. Thank you to those who show up on time and sign-in to class. As a coaching staff, we truly appreciate it!
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

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Hero September...
"DG"
Complete as many rounds and reps as possible in 10-minutes, of:
8 Toes-to-Bars
8 Dumbbell/Kettlebell Thrusters (35/25 lbs)
12 Walking Lunges with Dumbbell/Kettlebell (35/25 lbs)

Absolutely NO DROPPING DBs/KBs!

Today's Workout:
New Gym Rule: If you show up over 5 minutes late to a class or "forget to sign-up" you will be assessed the new penalty of: PER minute late x 3 Burpee Box Jump Overs. You must get these done, before you can jump in with the class. Thank you to those who show up on time and sign-in to class. As a coaching staff, we truly appreciate it!
A. Every 2-minutes for 12-minutes (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 60-80%

Build over the 6 sets. Pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″” below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position.

B. With a running clock...
Complete as many rounds and reps as possible in 5-minutes, of:
50 Wall Ball Shots (20/14 lbs to 10'; buy-in)
In remaining time, complete AMRAP of:
12 Deadlifts (185/125 lbs)
12 Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
35 Wall Ball Shots (20/14 lbs to 10'; buy-in)
In remaining time, complete AMRAP of:
9 Deadlifts (225/155)
9 Barbell Burpees

... Rest 5:00...

Complete as many rounds and reps as possible in 5-minutes, of:
20 Wall Ball Shots (20/14 lbs to 10'; buy-in)
In remaining time, complete AMRAP of:
6 Deadlifts (275/185)
6 Barbell Burpees

CATCH THE WALL BALLS FOR GOOD REP.

C. "Optional Accessories"
One set of:
100 Banded Face Pulls

Today's Workout:
A. Every 2-minutes, for 12-minutes (6 sets):
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

B. Complete as many rounds and reps as possible in 15-minutes, of:
100 Double-Unders
80 Kettlebell Swings (53/35 lbs)
60 Wall Ball Shots (20/14 lbs to 10' - must catch ball)
40 Burpees
20 Pull-ups

Today's Workout:
A. Take 20 minutes to build to today’s 1-RM Clean & Jerk.

B. In TEAMS of 2, alternating full rounds, complete the following for time:
21-21-18-18-15-15-12-12-9-9: Power Snatch (75/55 lbs)
40 Double Unders
200 Meter Row

ABSOLUTELY NO DROPPING THE BARBELLS! YOU MUST CONTROL IT TO THE FLOOR FOR A GOOD REP.

We are hosting our first ever CrossFit 808 blood drive with the Blood Bank of Hawaii on tomorrow, Saturday, September 24th from 8am to 1pm. We are so thankful for the 50+ blood donors! You all are making our first blood drive a huge success already! There are still a few spots available, please email Coach Elyse (elyse@808crossfit.com) to register. 

Important Scheduling Reminder: While we will still offer our regularly scheduled 8:30am and 10:00am classes to those who are not donating blood, each class will be HARD CAPPED at 20 athletes (which has been updated on the MINDBODY schedule). Please make sure you are signed in or you will be turned away. Sorry, no out-of-town guests or visitors will be allowed to any of our classes this Saturday! We apologize in advance for the inconvenience.

Today's Workout:
A. In 10-minutes or less, build to 80-85% of your 1-RM Back Squat, and then…

Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 80%

B. Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar
12 Kettlebell Swings (53/35 lbs)
12 Box Jumps (20″)

THIS IS 8-MINUTES, GO HARD AND DON'T HOLD BACK!

C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Banded Good Mornings x 20 reps
Ab-Wheel x 10 reps
Rest as needed

We are hosting our first ever CrossFit 808 blood drive with the Blood Bank of Hawaii on Saturday (9/24) from 8am to 1pm. We are so thankful for the 50+ blood donors! You all are making our first blood drive a huge success already! There are still a few spots available, please email Coach Elyse (elyse@808crossfit.com) to register. 

Important Scheduling Reminder: While we will still offer our regularly scheduled 8:30am and 10:00am classes to those who are not donating blood, each class will be HARD CAPPED at 20 athletes (which has been updated on the MINDBODY schedule). Please make sure you are signed in or you will be turned away. Sorry, no out-of-town guests or visitors will be allowed to any of our classes this Saturday! We apologize in advance for the inconvenience.

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Strict Shoulder Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B. 5 sets for max reps, of:
Bench Press (Bodyweight) x Max Reps
Unbroken C2B Pull-ups x Max Reps
Rest 3 minutes between sets

*No rest between movements.

C. Take 10-minutes to mobilize/static stretch - focus on shoulders, chest, biceps and triceps.

OR...

Find a buddy and do today's ROM WOD (romwod.com) session.

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-6 = 2 reps @ 80%
*Sets 7-10 = 1 rep @ 90%

B. Complete as many rounds and reps as possible in 5-minutes, of:
650 Meter Row (buy-in)
In remaining time complete AMRAP of:
9 Hang Power Cleans (95/65 lbs)
25 Double-Unders

Rest 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
400 Meter Row (buy-in)
In remaining time complete AMRAP of:
9 Hang Power Cleans (135/95 lbs)
25 Double-Unders

Rest 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
250 Meter Row (buy-in)
In remaining time complete AMRAP of:
9 Hang Power Cleans (155/105 lbs)
25 Double-Unders

C. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
A. Take 20 minutes to build to today’s 1-RM Snatch.

B. Hero September...
"Omar"
For time:
10 Thrusters (95/65 lbs)
15 Burpees over the Bar
20 Thrusters (95/65 lbs)
25 Burpees over the Bar
30 Thrusters (95/65 lbs)
35 Burpees over the Bar

Time cap: 15-minutes

C. Take 10-minutes to mobilize/static stretch.

OR...

Find a buddy and do today's ROM WOD session (romwod.com).

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps

Immediately followed by...

Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 75%

B. Hero September...
Partner "Capoot"
For time, partitioning reps however you like:
100 Push-ups
Run 800 meters (alternating 400 Meter legs, 2 total)
75 Push-ups
Run 1,200 meters (alternating 400 Meter legs, 3 total)
50 Push-ups
Run 1,600 meters (alternating 400 Meter legs, 4 total)
25 Push-ups
Run 2,000 meters (alternating 400 Meter legs, 5 total)

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-7 = 1 rep @ 90%
*Sets 8-10 = 1 rep @ 95+%

B. Hero September...
"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)

Scaling Option:
Complete as many rounds and reps as possible in 20-minutes of:
2 Strict Chest to Bars or Strict Pull-ups
4 Piked Push-ups
8 Kettlebell Swings

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 2 reps @ 80%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 95+%

B. Every minute on the minute for 21 minutes (7 sets):
Minute 1: 8 Toes to Bar + 4 Deadlifts (225/155 lbs)
Minute 2: 10 Kettlebell Thrusters (53/35 lbs)
Minute 3: 200 Meter Run

*See August 30, 2016.

C. Three sets of:
Sinlge-Arm Dumbbell Press x 6-8 reps each arm
Rest as needed
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest as needed

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 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%

B. With a running clock...
Complete as many rounds and reps as possible in 5-minutes, of:
21 Cals on the Rower
21 Deadlifts (95/65 lbs)

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
15 Cals on the Rower
15 Front Squats (95/65 lbs)

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
9 Cals on the Rower
9 Power Snatch (95/65 lbs)

NO DROPPING BARBELLS FROM OVERHEAD!

C. "Accessories"
3 sets of:
Banded Face Pulls x 20 reps
Shoulder Taps x 60 seconds (as fast as possible)

Today's Workout:
A. Every 2-minutes, for 10-minutes (5 sets):
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

B. "Jenny"
Complete as many rounds and reps as possible in 20-minutes, of:
20 Overhead Squats (45/35 lbs)
20 Back Squats (45/35 lbs)
Run 400 Meters

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state.

Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

B. Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Wall Ball Shots (20/14 lbs to 10 ft)
Minute 3: 20 Double Unders + 8 Toes-to-Bar

C. 10-minutes of static stretching.

Today's Workout:
A. 3 sets of:
Bar Muscle-ups x 3-6 reps
(No Muscle-ups, sub Chest to Bar Pull-ups x 8-10 reps)
L-sit Hold x 30 seconds

B. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single

C. For time:
25 Deadlifts (275/185 lbs)
50 Cals on the Rower
25 Deadlifts (275/185 lbs)

*This is a sprint, and needs to be performed as such.

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90%

B. For time:
100 Double-Unders
10 Squat Cleans, 155/105
80 Double-Unders
8 Squat Cleans
60 Double unders
6 Squat Cleans
40 Double-Unders
4 Squat Cleans
20 Double-Unders
2 Squat Cleans

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Sets 5-6 = 1 rep @ 90%
*Sets 7-8 = 1 rep @ 95+%

B. Four rounds for time of:
400 Meter Run
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups

Time cap:

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 85-90%
*Set 7 = 1 rep @ 90-95%

B. 3 rounds for time, of:
10 Power Snatch (95/65 lbs)
10 Bar Burpee

Rest until clock reaches 10:00, then...

2 rounds for time, of:
15 Power Snatch (95/65 lbs)
15 Bar facing Burpees

Rest until clock reaches 20:00, then...

For time:
30 Power Snatch (95/65 lbs)
30 Bar Burpees

ABSOLUTELY NO DROPPING BARBELL FROM OVERHEAD.

Today's Workout:
Scheduling Reminder: We will be following a holiday schedule on Monday, September 5th - 7:00am, 8:30am and 10:00am classes only! Please make sure you are signed up for a class on MINDBODY. Sorry, no visitors or out of town guests today!
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps

Followed by...

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 78%

B. "Loredo"
6 rounds for time, of:
24 Air Squats
24 Push-ups
24 Walking Lunge Steps
Run 400 Meters

Time cap: 30-minutes

U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.

C. SEE YOU TOMORROW AT THE 2016 HAWAII VA GAMES: DON'T FORGET TO WEAR YOUR BLUE TEAM 808 SHIRT OR TANK! Click here to purchase tickets in advance. The event will run from 8am - 5pm at the Neal Blaisdell Arena. Parking is $6 and children 10 & under are FREE.

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-6 = 1 rep @ 90-95%
*Sets 7-8 = 1 rep @ 95+%

B. For time:
21 Power Snatches (135/95 lbs)
21 Box Jumps (24/20″)
Run 400 Meters
15 Power Snatches (135/95 lbs)
15 Box Jumps (24/20″)
Run 400 Meters
9 Power Snatches (135/95 lbs)
9 Box Jumps (24/20″)
Run 400 Meters

Time cap: 18-minutes

C. "Optional Accessories"
One set of:
50 Strict Toes to Bar

No Strict T2B, sub hanging strict straight leg L-lifts.

We have 9 teams competing this weekend at the 6th and final Hawaii VA Games! Please come down to the Neal Blaisdell Arena on Sunday between 8am and 5pm to support them! DON'T FORGET TO WEAR YOUR BLUE TEAM 808 SHIRT OR TANK! Click here to purchase tickets in advance. Parking is $6 and children 10 & under are FREE.

Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Please make sure you are signed up on MINDBODY. Sorry no visitors or out-of-town guests on Monday!

Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. 3 sets of:
Bar Muscle-ups x 3-6 reps
(No Muscle-ups, sub Chest to Bar Pull-ups x 8-10 reps)
L-sit Hold x 30 seconds

B. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single

C. For time:
30 Kettlebell Swings (70/53 lbs)
500 Meter Row
30 Kettlebell Swings (70/53 lbs)

*This is a sprint, and needs to be performed as such.

We have 9 teams competing this weekend at the 6th and final Hawaii VA Games! Please come down to the Neal Blaisdell Arena on Sunday between 8am and 5pm to support them! DON'T FORGET TO WEAR YOUR BLUE TEAM 808 SHIRT OR TANK! Click here to purchase tickets in advance. Parking is $6 and children 10 & under are FREE.

Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 4 minutes (2 sets):
3-Position Clean + Jerk @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pull + Clean & Jerk @ 90%

B. Against a 4-minute running clock, complete the following for times:
100 Double-Unders
30 Wall Ball Shots (30/20 lbs to 10 ft - MUST CATCH BALL)
Chest to Bar Pull-ups x Max Reps in remaining time
Rest 3 minutes, then repeat for a total of 3 sets.

C. Three sets of:
GHD Hip Extension x 15-20 reps
V-ups x 15-20 reps
Rest as needed

Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5-6 reps @ 75%

Try to hold 6 reps for as long as possible.

B. Every minute, on the minute, for 21 minutes (7 Rounds):
Minute 1: 8 Toes to Bar + 4 Deadlifts (225/155 lbs)
Minute 2: 10 Kettlebell/DBs Thrusters (53/35 lbs)
Minute 3: 15/10 Calories of Rowing

Please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and/or 5:00pm classes. We apologize in advance for the inconvenience.

Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%, 85++%

B. Complete as many rounds and reps as possible in 16-minutes, of:
3/2 Muscle-Ups
6 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders

No muscle-ups, sub 6 Ring Dips.

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15-20 reps
Rest as needed

*This is NOT for time, but move with purpose from movement to movement.

Please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and/or 5:00pm classes. We apologize in advance for the inconvenience.

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps

Followed by...

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75%

B. In pairs...
Complete the following for time:
50 Air Squats; 5 Ground to Overhead (185/125 lbs)
40 Air Squats; 4 Ground to Overhead
30 Air Squats; 3 Ground to Overhead
20 Air Squats; 2 Ground to Overhead
10 Air Squats; 1 Ground to Overhead

Rest 5-minutes, then...

In pairs, complete the following for time:
50-35-20 reps of:
Wall Ball Shots (20/14 lbs to 10 ft, ball may not touch the ground until reps are completed)
Toes to Bar

Rest 5-minutes, then...

For time:
1600 Meter Run (400 Meter relays)

Today's Workout:
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single

B. For time:
30 Cals on the Rower
30 Deadlifts (225/155 lbs)
30 Chest-to-Bar Pull-Ups

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15-20 reps
Rest as needed

*This is NOT for time, but move with purpose from movement to movement.

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Keep these light and work pressing/footwork mechanics.

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-6 = 1 rep @ 90-95%
*Sets 7-8 = 1 rep @ 95+%

B. In teams of 2, with only one barbell and only one athlete working at a time, complete the following for time:
AMRAP in 20-minutes:
25 Squat Cleans (155/105 lbs)
400m Run (together)
20 Squat Cleans (185/125 lbs)
400m Run (together)
15 Squat Cleans (205/145 lbs)
400m Run (together)
10 Squat Cleans (225/155 lbs)
400m Run (together)
Max reps at 245/165 lbs

*Scaled: 115/75, 135/95, 155/105, 185/125, then max reps at 205/145

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%, 85+%

B. For time:
30 Power Snatches (95/65 lbs)
30 Burpees over the Bar
30 Thrusters (95/65 lbs)
30 Burpees over the Bar
30 Power Snatches (95/65 lbs)

No dropping barbells from overhead!

C. "optional"
10-15 minutes of static stretching.