Today's Workout:
A. Every 2 minutes for 14 minutes (7 sets):
3-position Power Snatch
(High Hang, Mid-thigh, and Floor)

Immediately followed by...

Every 2 minutes, for 6 minutes (3 sets):
4-Stop Halting Snatch Deadlift x 1 rep @ 95-100% of 1-RM Snatch
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

B. Complete as many rounds and reps as possible in 6-minutes, of:
5 Power Snatch (185/125 lbs)
20 Burpees over the Barbell

Rest 4-minutes, then . . .

Complete as many rounds and reps as possible in 6-minutes, of:
10 Power Snatch (135/95 lbs)
30 Double-Unders

C. "Optional Accessories"
Four sets of:
Dumbbell Floor Press x 8-10 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds

Today's Workout:
Scheduling Reminder: We are on a holiday schedule in honor of Memorial Day - 7:00am, 8:30am and 10:00am classes only! You must be signed up for a class through MINDBODY.
A. "Memorial Day Murph"
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Partition reps however you like. If you have body armor or a weighted vest, wear it.

B. "Optional Accessories"
10-15 minutes of stretching and mobility.

Today's Workout:
A. Three sets, not for time, of:
Bar or Ring Muscle-ups x 6-10 reps
Handstand Push-Ups x 12-15 reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. In pairs, with only one barbell, partitioning reps however you like, complete the following for time, of:
200 Double-Unders (100 each)
100 Ab-mat Sit-ups (while partner holds top of 225/135 lbs Deadlift)
75 Shoulder to Overhead (135/85 lbs, while partner holds Handstand)
50 Deadlifts (225/135 lbs, while partner hangs from the Pull-up bar)
25 Synchronized Burpees over the Barbell (chests must be on the ground at the same time)

C. "Optional Accessories"

Two sets of:

KB/DB Farmer’s Carry x 100 meters

(as heavy as possible)

Rest 2-3 minutes

Today's Workout:
Scheduling Reminder: We will be operating on a modified schedule, Monday, May 30th in honor of Memorial Day - 7:00am, 8:30am, and 10:00am classes only! Please make sure you register on MINDBODY, there will be no exceptions given on Monday if you do not sign-in.
A. Every 90 seconds for 15-minutes (10 sets):
Back Squat x 2-3 reps
(All sets heavy!)

B. In pairs, partitioning reps however you like, complete as many reps as possible in 12 minutes, of:
20 Snatch (115/75 lbs)
20 Snatch (135/95 lbs)
20 Snatch (155/105 lbs)
20 Snatch (185/125 lbs)
Max reps at 205/135 lbs

Power or full snatch is okay.

C. "Optional"
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Chinese Plank x 45-60 seconds
Rest as needed

Today's Workout:
Scheduling Reminder: We will be operating on a modified schedule, Monday, May 30th in honor of Memorial Day - 7:00am, 8:30am, and 10:00am classes only! Please make sure you register on MINDBODY, there will be no exceptions given on Monday if you do not sign-in.
A. 3 rounds not for time:
Muscle-ups x 4-6 reps
Double-Unders x 30-40 reps

B. Every 3-minutes for 18-minutes (6 sets):
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+

C. Complete as many rounds and reps as possible in 7 minutes of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar

Must catch ball for good rep!

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%

B. 3 rounds for time, of:
Run 400 Meters
20 Deadlifts (225/155 lbs)
10/7 Bar Muscle-ups (No Bar Muscle-up, sub Chest to Bar Pull-ups)

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
Kettlebell Side Bends x 20 each side
Rest as needed

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

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

B. Five sets for times:
25/20 Calories of Rowing
10 Burpee Box Jump Overs (24″/20″)
Rest 2 minutes or alternate full rounds with a partner.

These should be all out efforts. Sprint through the set and recover for the next one.

See March 16, 2016.

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

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

B. Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
30 Double-Unders

Absolutely no dropping bars from overhead!
Time cap: 20-minutes

Today's Workout:
A. Two sets, not for time, of:
Bar Muscle-ups x 6-10 reps
Handstand Push-Ups x 12-15 reps
Double-Unders x 30-50 unbroken reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (53/35 lbs)
400 Meter Run*
100 Barbell Thrusters** (45/35 lbs)
400 Meter Run*
50 Burpee Box Jump Overs (24/20")
400 Meter Run*
100 Barbell Thrusters** (45/35 lbs)
400 Meter Run*
100 Kettlebell Swings (53/35 lbs)

*Both athletes perform the run at the same time.
**Absolutely NO DROPPING EMPTY BARBELLS!

TIME CAP: 25-minutes

Today's Workout:
A. 3 sets not for time, of:
Handstand Walk x 50 feet
(No Handstand Walk, sub Handstand Shoulder Taps)
Alternating Pistols x 16-20 reps

B. Every 2-minutes for 20-minutes (10 sets):
Back Squat x 2-3 reps
(All sets heavy!)

C. For time:
104 wall-ball shots (20/14 lbs to 10 ft)
52 pull-ups

Catch ball for good rep!

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%

B. 160517 .com Workout:
For max reps:
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

C. "Optional"
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Kettlebell Side Bends x 20 each side
Rest as needed

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple.

B. Three rounds for time:
Run 400 Meters
100 Double-Unders
10 Thrusters (155/105 lbs)

Time cap: 20-minutes

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

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

B. Complete as many rounds and reps as possible in 20 minutes of:
4/2 Muscle-Ups
8 Strict Handstand Push-Ups
16 Calories of Rower

Today's Workout:
A. Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

B. Three rounds for time:
6 Ground to Overhead (155/105 lbs)
12 Burpee Box Jumps Overs (24″/20″)
40 Double Unders

Time cap: 20-minutes

Today's Workout:
A. Every 3-minutes for 18-minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%

B. Three rounds for time:
10 Thrusters (135/95 lbs)
10 Box Jumps (30″/24″)

Rest 2 minutes, and then…

For time:
Run 400 Meters
50 Pull-Ups

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Back Squat
* Set 1 = x 4 reps @ 75-80%
* Set 2 = x 3 reps @ 80-85%
* Set 3 = x 2 reps @ 85-90%
* Set 4 = x 1 rep @ 90-95%
* Set 5 = x MAX REPS 80-85%

B. Three rounds for time, of:
30 Russian Kettlebell Swings (70/53 lbs)
30 Burpees
30 Toes-to-Bar

Time cap: 20-minutes

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
2 Power Clean + 2 Front Squats + Jerk

Building over the course of the three sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Clean + Jerk

Build to today’s heavy complex.

Followed by…

Every 2 minutes for 6 minutes (3 sets):
2 Clean Lift-Offs + 1 Clean Pull @ 100-105% of 1-RM Clean & Jerk
(pause 1 second at the knees on each clean lift-off)

B. In pairs, partitioning reps however you like, complete the following for time:
200 Double-Unders
100 Deadlifts (225/155)
100 Handstand Push-ups*
400 Meter Run (together)

*If you can do them STRICT, that is preffered.

SCALED:
In pairs, partitioning reps however you like, complete the following for time:
300 Single Unders
100 Deadlifts (185/125)
100 Hand-Release Push-ups
400 Meter Run (together)

TIME CAP: 18-minutes

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps
(build over the course of the four sets)

Followed by...

Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

B. 2 sets, each for time, of:
30 Calorie Row
20 Chest to Bar Pull-ups
10 Ground to Overhead (135/95 lbs)
Rest 5-minutes and REPEAT.

Goal is to sprint through the first set, rest and recover, then sprint through the second set.

Regional Week Class Schedule

As you all know, the California Regional is fast approaching and your team is ready for battle. Please be aware that there are some slight changes to our weekly class schedule while majority of your coaching staff is away competing.

As always, please be respectful of the coaches and the gym. PLEASE MAKE SURE YOU SIGN-UP FOR CLASSES ON MINDBODY. Remember, classes close an hour before the start time, so you must be signed prior to that. WE WILL NOT BE ACCEPTING VISITORS OR OUT OF TOWN GUESTS THIS WEEK (5/9 - 5/15). We apologize in advance for any inconvenience. If you have any questions, please feel free to email me at elyse@808crossfit.com.

CLASS SCHEDULE:
Monday (5/9): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Tuesday (5/10): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Wednesday (5/11): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Thursday (5/12): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Friday (5/13): CLOSED - Day 1 of the California Regional
Saturday (5/14): CLOSED - Day 2 of the California Regional
Sunday (5/15): CLOSED - Day 3 of the California Regional

We will return to a regular class schedule on Monday, May 16th.

Today's Workout:
A. 3 rounds not for time:
Strict Toes to Bar x 6-8 reps @ 3011
Handstand Hold x 30-45 seconds

B. Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

C. In teams of 3, with only one person working at a time, complete:
100 Calorie Row
100 Lateral Barbell Burpees
100 Power Cleans (135/95)
100 Toes to Bar
100 Push Jerks (135/95)
100 Lateral Barbell Burpees
100 Calorie Row

Today's Workout:
A. 3 rounds not for time:
Double-Unders x 30-40 reps
Strict Muscle-ups x 2-4 reps

B. 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%

Same as last week.

C. 3 rounds for time, of:
Run 400 Meters
40 Straight Body Weighted Sit-ups (15/10 lbs plate)
7 Deadlifts (275/185 lbs)

A kinder version of the 2016 Regional Event 5.
Time cap: 16-minutes

Today's Workout:
A. Every 2-minutes for 18-minutes (9 sets):
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%

B. "Regional Event 4"
4 rounds for time, of:
28 Alternating Pistols
15 Power Cleans (115/80 lbs)

Time cap: 15-minutes
Ladies: NO DROPPING THE BARBELL.

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

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

B. Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1: 15 Wall Ball Shots (20/14 lbs to 10 ft - must catch ball for good rep)
Minute 2: 10 Burpee Box Jumps (24″/20″)
Minute 3: 10 KB/DB Snatches (55/35 lbs)*

*If you can SQUAT SNATCH these, please do so.

California Regional Week Class Schedule

As you all know, the California Regional is fast approaching and your team is ready for battle. Please be aware that there are some slight changes to our weekly class schedule while majority of your coaching staff is away competing.

As always, please be respectful of the coaches and the gym. PLEASE MAKE SURE YOU SIGN-UP FOR CLASSES ON MINDBODY. Remember, classes close an hour before the start time, so you must be signed prior to that. WE WILL NOT BE ACCEPTING VISITORS OR OUT OF TOWN GUESTS THIS WEEK (5/9 - 5/15). We apologize in advance for any inconvenience. If you have any questions, please feel free to email me at elyse@808crossfit.com.

CLASS SCHEDULE:
Monday (5/9): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Tuesday (5/10): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Wednesday (5/11): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Thursday (5/12): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Friday (5/13): CLOSED - Day 1 of the California Regional
Saturday (5/14): CLOSED - Day 2 of the California Regional
Sunday (5/15): CLOSED - Day 3 of the California Regional

We will return to a regular class schedule on Monday, May 16th.

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
2 Front Squats + 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. For time:
30 Toes-to-Bar
500 Meter Row
21 Thrusters (115/75 lbs)
1000 Meter Row
21 Thrusters (115/75 lbs)
500 Meter Row
30 Toes-to-Bar

ABSOLUTELY NO DROPPING BARBELLS FROM OVERHEAD.
Time cap: 20-minutes.

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

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes (2 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. 21-15-9 rep rounds for time of:
Power Snatch (95/65 lbs)
Burpees over the Barbell

*ABSOLUTELY NO DROPPING BARS FROM OVERHEAD!

TIME CAP: 15-minutes