Today's Workout:
A. Every 2 minutes for 18 minutes (9 sets):
Banded Bench Press x 3 reps

*Sets 1-3 – Close Grip
*Sets 4-6 – Middle Grip
*Sets 7-9 – Wide Grip

Followed by…

One set of:
Bench Press x 8 reps @ 76%

B. In 2 person team, dividing reps however you like, complete the following for time:
100 Calories on the Rower
200 Wall Balls (30/20 lbs)
100 Toes to Bar

Today's Workout:
A. Every 3 minutes for 15 minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

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

See October 30, 2015.

C. Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

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

Followed by...

Every three minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 85%

B. In 2 person team, complete as many rounds and reps as possible in 9-minutes of, alternating full rounds:
3 Deadlifts (225/155 lbs)
3 Burpees over the Barbell
6 Deadlifts
6 Burpees over the Barbell
9 Deadlifts
9 Burpees over the Barbell
12 Deadlifts
12 Burpees over Barbell
...so on so forth till time expires.

Partner A does 3 Deadlifts, 3 Burpees... Partner B does 6 Deadlifts, 6 Burpees... Partner A does 9 Deadlifts, 9 Burpees... Partner B does 12 Deadlifts, 12 Burpees…

C. Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest as needed

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
1 Clean Lift-Off with Pause at Knees + 1 Clean Pull + 1 Power Clean + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

B. "Masters Event 3"
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-unders
15 Chest-to-bar pull-ups
5 Hang power cleans (155/105 lbs)

Andrew McMahon (45-49): 747 reps
Annie Sakamoto (40-44): 660 reps

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%

B. 21-15-9 rep rounds for time, of:
Rowing for Cals
Thrusters (135/95 lbs)

Time cap: 15-minutes

C. Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 80+%

B. "Masters Event 4"
For time:
55 Burpees over the Barbell
34 Overhead Squats* (95/65 lbs)
21 Muscle-ups
(No Muscle-ups, sub 21 Ring Dips)

*PLEASE NO DROPPING BARBELLS.
Time Cap: 20 minutes

Today's Workout:
A. Every 2 minutes for 18 minutes (9 sets):
Banded Bench Press x 3 reps

*Sets 1-3 – Close Grip
*Sets 4-6 – Middle Grip
*Sets 7-9 – Wide Grip

Followed by…

One set of:
Bench Press x 8 reps @ 70%

B. For time:
1200m Run
100 Squats
80 Abmat Sit-ups
60 Hand Release Push-ups
40 Chest to Bar Pull-ups

See July 11, 2015.

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. “Nancy”
5 rounds for time:
400m Run
15 Overhead Squats (95/65 lbs)

Time cap: 18-minutes

C. Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Chinese Plank x 30 seconds
Rest as needed

Today's Workout:
A. Three sets, not for time of:
Muscle-ups x 3-6 reps
(No Muscle-up, Sub Ring Dips x 6-12 reps)
Double-Unders x 30-50 reps

B. Every 2-minutes for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-8 – 5 reps @ 80%

C. Every minute on the minute for 12-minutes (6 sets):
Odd: 3 Bar Muscle ups + 20 Double Unders
Even: 15/12 Calorie Row

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%
*Sets 7-8 – 85%

B. For time:
50 Ground to Overhead (135/95 lbs)

Every minute on the minute, including the first minute, complete 5 Toes to Bar.

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70% of 1-RM Clean & Jerk
*Sets 3-4 – 75%
*Sets 5-6 – 80%
*Sets 7-8 – 85%

B. Stamina Condiitoning
Every minute on the minute for 12-minutes (6 sets):
Minute 1: 10 Handstand Push-ups
Minute 2: 20 Wall Balls (20/14 lbs)

C. Three sets of:
Dumbell Floor Press x 15 reps @ 21X1
Rest 45 seconds
Band Pull-Aparts x 30 reps
Rest 45 seconds

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%

Immediately followed by…

Every 2 minutes, for 10 minutes (4 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B. 4 sets for times:
Row 300 meters
6 Thrusters (135/95 lbs)
12 Chest-to-Bar Pull-Ups
Rest 2 minutes

Important Announcement for RP Strength Seminar Attendees!

We are very excited to host the Nick Shaw and RP Strength tomorrow, Sunday, April 17th. Here are a few very important announcements about logistics:

The Seminar will start promptly at 4:00pm. Doors to CrossFit 808 will open at 3:30pm, not any earlier, please do not show up before this time. Donations for Team CrossFit 808 will be taken at the door (cash or check only, please). All funds will go towards their quest to Regionals and the CrossFit Games.

Address:
CrossFit 808
419 Waiakamilo Road, Unit 2C
Honolulu, Hawaii 96817

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
There is a ton of FREE street parking around the area: free street parking on Kalani Street along the news station and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE on SUNDAYS.

Please DO NOT park onsite. There will be a coach monitoring the lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning at the seminar. 

Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c

Today's Workout:
A. 5 sets of:
Bench Press x 2-3 reps
Rest 2-minutes

Build over 5 sets - increase by 5-10 lbs from last week.

B. Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (53/35 lbs)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Wall Ball Shots (20/14 lbs to 10 ft)

Today's Workout:
A. Three sets, not for time of:
Muscle-ups x 3-6 reps
(No Muscle-up, Sub Ring Dips x 6-12 reps)
Alternating Pistols x 16-20 reps

B. Every 2-minutes for 6 minutes (3 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-8 – 6 reps @ 75%

C. 2015 Masters Qualifier Event 4
21-15-9 rep rounds for time, of:
Deadlift (225/155 lbs)
Box Jumps (24/20")
Handstand Push-ups

Fastest World Times:
Becky Conzelman (40-44): 3:13
Dominic Adam (40-44): 3:33

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. “Josh”
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups

NO DROPPING BARS FROM OVERHEAD!

Today's Workout:
A. Every minute, on the minute, for 4 minutes (4 sets):
Jerk Balance x 3 reps

and then . . .

Every 2 minutes, for 12 minutes, complete (6 sets):
Jerk Dip + Jerk with a 2 second hold

Build over the 6 sets.

B. Every minute on the minute for 21 minutes (7 sets):
Minute 1- Assault Bike x 8-10 Calories (10-12 Cals on Rower)
Minute 2- Bar Muscle Ups x Max reps in 30 seconds
Minute 3- Dumbbell Burpee Box Step Overs x 8-10 reps

*No Bar Muscle-Up, sub Strict Chest to Bar Pull-ups.

Today's Workout:
A. Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 3 reps @ 20X1

Build in load each set.

B. Every 90 seconds, for 12 minutes, complete (8 sets):
Mid-Thigh Clean + Clean

Pause for 1 second in the mid-thigh position. Build over the 8 sets.

C. Seven rounds for time of:
7 Squat Cleans (165/115 lbs)
7 Toes to Bar
7 Burpees over the Barbell

Time cap: 20-minutes

Today's Workout:
A. Every 90 seconds for 9 minutes, complete (6 sets):
Snatch Pull x 2 + Snatch

Work up to heavy.

Followed by...

Every minute on the minute for 9 minutes, complete (5 sets):
Snatch Pull x 2 + Power Snatch @ 85% of today's heavy

B. Every minute on the minute for 10-minutes:
3 Snatches (135/95)
20 Double-Unders

Power is fine.

Today's Workout:
A. Every minute, on the minute, for 4 minutes:
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 55% x 3 reps
*Set 3 – 65% x 2 reps
*Set 4 – 80% x 1 rep

And then …

Every 2 minutes for 8 minutes:
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 99+% x 1 rep
*Set 8 – 90% x 2 reps

B. "Double Jackie"
2 rounds for time of:
Row 1000 Meters
50 Thrusters (45 lbs)
30 Pull-ups

Time cap: 20-minutes

Today's Workout:
A. Five sets of:
Deadlift x 6 reps
Rest 2 minutes

Build load over the course of the five sets.

B. Every minute on the Minute for 21 minutes (7 sets):
Minute 1- 8-10 Cals on Assault Bike (10-12 Cals on Rower)
Minute 2- Power Clean (155/105 lbs) x 5 reps
Minute 3- Max Muscle-ups in 30 seconds

*No Muscle-up, sub Ring Dips.

Today's Workout:

A. Every minute on the minute for 4-minutes:

Tall Jerks x 3 reps

*Keep these light and work on speed/footwork.

Every 2-minutes for 16-minutes:

Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

*Hold receiving position in all sets for 1 full second.

B. Every minute, on the minute, for 21 minutes (7 sets):

Minute 1 – 15 Kettlebell Swings (53/35 lbs)

Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar

Today's Workout:
A. Every 90 seconds, for 12 minutes, complete (8 sets):
Power Clean + Clean

B. Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 5 reps @ 20X1

*Build in load each set.

C. Three rounds for time:
60 Double-Unders
30 Wallballs (30/20 lbs to 10 ft)
15 Chest to Bar Pull-Ups

Time cap: 15-minutes

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets), complete:
3 x (Snatch Grip Push Press + Overhead Squat)

Build in load over the course of the 4 sets.

B. Every 2 minutes for 12 minutes complete (6 sets):
Hang Snatch + Snatch

Build in load over the course of the six sets.

C. Complete as many rounds and reps as possible in 12-minutes, of:
6 Strict Handstand Push-ups
9 Box Jumps (24″/20″)
12 Deadlifts (225/155 lbs)

DO NOT DROP BARS FROM OVERHEAD.

Today's Workout:
A. 5 sets of:
Bench Press x 4-5 reps
Rest 2-minutes

Build over 5 sets - increase by 5-10 lbs from last week.

B. In pairs, alternating movements, complete as many rounds and reps as possible in 25-minutes, of:
400 Meter Run
15 Thrusters (95/65 lbs)
10 Burpees over the Barbell

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat

*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%

B. Complete as many rounds and reps as possible in 10-minutes, of:
10 Sumo Deadlift High Pulls (95/65 lbs)
10 Wallballs (20/14 lbs to 10 feet)

Must catch wall ball for rep to count.