Thursday, June 30, 2016

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday, July 4th with only 7:00am, 8:30am and 10:00am classes. Please make sure you are signed up for a class on MINDBODY. Thanks!
A. 3 sets, not for time, of:
Muscle-ups x 3-6 reps
Alternating Pistols x 16-20 reps

B. Every 90 seconds for 15 minutes (10 sets):
Back Squat x 2 reps @ 86%

Followed by…

One set of:
Back Squat x 8 reps @ 70%

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

Time cap: 10-minutes

Wednesday, June 29, 2016

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Power Clean + Clean

Build to today’s heavy.

B. 21-15-9 For time:
Power Cleans (135/95 lbs)
Front Rack Lunges (135/95 lbs)
Push Jerks (135/95 lbs)

Time cap: 20-minutes

Tuesday, June 28, 2016

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday, July 4th with only 7:00am, 8:30am and 10:00am classes. Please make sure you are signed up for a class on MINDBODY. Thanks!
A. Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1

All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%.

B. Complete rounds of 5, 10, 15, 20, 15, 10 and 5 reps for time of:
Overhead Squats (115/75 lbs)
Toes to Bar

Time cap: 20-minutes

C. "Optional"
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
V-ups x 20 reps
Rest as needed

Monday, June 27, 2016

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday, July 4th with only 7:00am, 8:30am and 10:00am classes. Please make sure you are signed up for a class on MINDBODY. Thanks!
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

Followed by...

Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent

B. Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

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

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.

Saturday, June 25, 2016

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Bench Press x 3 reps @ 70%

One set of:
30 seconds of Wide Grip Push-ups x Max Reps
30 seconds of Normal Grip Push-ups x Max Reps
30 seconds of Close Grip Push-ups x Max Reps

B. 100-80-60-40-20 rounds for time:
Cals on the Rower
Alternating Dumbbell Snatch (55/35 lbs)
Med-ball Toss Ab-mat Sit-ups (20/14 lbs)

Friday, June 24, 2016

Today's Workout:
A. Take 10 minutes to build to today’s 1-RM Push Press

Immediately followed by…

Every 2-minutes for 12-minutes (6 sets):
Split Jerk x 3 reps @ 75%

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

Time cap: 20-minutes

C. "Optional"
3 sets of:
Back Extensions x 12 reps
KB Side Bends x 25 each side
Rest as needed

Thursday, June 23, 2016

TEAM 808 Update



We would like to send a big MAHALO to everyone who has donated to TEAM 808. We are less than $500 away from hitting our goal! We are so grateful for the love and support we have received, not just this year, but for the past 4 years as well.
The team has been training very hard in preparation for the CrossFit Games (just 26 days away). We train mostly in the gym through the week and get outdoors on the weekends. We have been having a ton of fun and trying to enjoy the journey along the way. Thanks again for all the love and support!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.
Today's Workout:
A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 6-10 Strict Handstand Push-Ups
Minute 2 – 10-12 Toes-to-Bar
Minute 3 – 30 Unbroken Double Unders

B. Every 90 seconds for 15 minutes (10 sets):
Back Squat x 2 reps @ 85%

Followed by…

One set of:
Back Squat x 8 reps @ 60%

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

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.

Wednesday, June 22, 2016

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

Work up in weight each set.

Immediately followed by...
3 sets of:
4-stop Halting Deadlift + Clean Pull
Rest as needed

B. “DT”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Tuesday, June 21, 2016

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Build over the 6 sets.

B. "Fight Gone Bad!"
3 rounds for max reps of:
1-minute of Wall-ball Shots (20/14 lbs to 10')
1-minute of Sumo Deadlift High Pulls (75/55 lbs)
1-minute of Box Jumps (20")
1-minute of Push Presses (75/55 lbs)
1-minute of Rowing (Calories)
Rest 1-minute between rounds.

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.

Monday, June 20, 2016

Today's Workout:
Please remember to sign-in for classes on MINDBODY. Thanks!
A. Every 90 seconds for 15-minutes (10 sets):
Snatch x 1 rep

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

Immediately followed by...
4 sets of:
Snatch High Pull x 2 reps
Rest as needed

B. Complete as many rounds and reps as possible in 7 minutes of:
15 Overhead Squats (135/95 lbs)
5/3 Bar Muscle-ups

If you make a chalky mess, please mop it up! Thanks.

C. "Optional"
Three sets of:
Banded Good Morning x 20 reps
Rest as needed

Saturday, June 18, 2016

Today's Workout:
A. Every 3 minutes, for 12 minutes (4 sets) of:
Strict Press x 8 reps @ 12X1

Buid in weight over the four sets.

One set of:
60 seconds of Push-ups x Max Reps

B. In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

C. Take 10-minutes to do active stretching and mobility.

Friday, June 17, 2016

Today's Workout:
A. Every 2-minutes for 14-mintues (7 sets):
Power Snatch + OHS + Snatch

Keep weight around a medium load.

B. Every 4-minutes for 3 sets total:
Row 400 Meters
Run 400 Meters
Kettlebell Swings (70/53 lbs) x Max Reps
Rest 4-minutes

If you know you cannot make these distances in the time, please take the row and run down.

C. 3 sets of:
Back Extensions x 12 reps
KB Side Bends x 25 each side
Rest as needed

Thursday, June 16, 2016

Today's Workout:
A. 3 rounds not for time:
Bar Muscle-ups x 4-6 reps
Strict Handstand Push-ups x 8-16 reps

B. Ever 2-minutes for 20-minutes (10 sets):
Back Squat x 2 reps @ 80%

Then. . .

One set of:
Back Squat x 8 reps @ 50%

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

NO DROPPING THE BAR FROM THE TOP.

Wednesday, June 15, 2016

Today's Workout:
Important Announcement: Our awesome neighbors at Art Nelson Sailmakers are having a private housewarming party this afternoon (6/15) at 4:00pm. Please be aware that the parking lot maybe congested. We are asking that you USE YOUR FITNESS AND PARK ON THE STREET for the afternoon classes (4:00pm and 5:00pm). Thanks for your kokua!

A. Every 90 seconds for 15-minutes (10 sets):
Clean Pull + Clean + Jerk

Work to a heavy load for the day.

3 sets of:
Clean Pulls x 3 reps @ 100% of 1-RM Clean
Rest as needed

Work with the same weight for all 3 sets.

B. For time:
100 Double Unders
10 Muscle-Ups
80 Double Unders
20 Chest-to-Bar Pull-Ups
60 Double Unders
40 Pull-Ups

C. 3 sets of:
Weighted Hip Extensions x 10 reps
Weighted Chinese Planks x 45 seconds
Rest as needed

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.

Tuesday, June 14, 2016

Today's Workout:
A. Every 2-minutes for 8-minutes:
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%

Every 3-minutes for 12-minutes:
Front Squat
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)
* Set 8 (optional) – Exceed Set 7 weight

B. Complete as many rounds and reps as possible in 3 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.

Monday, June 13, 2016

Today's Workout:
A. Every minute on the minute for 10-minutes (10 sets):
Snatch + Overhead Squat

Build over the 10 sets.

Immediately followed by...

Every minute on the minute for 4-minutes (4 sets):
Halting Snatch Deadlift + Snatch Pull @ 95-100% of 1-RM Snatch
(pause for 2 seconds at mid-thigh)

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

RETEST from May 27, 2016.

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.

Saturday, June 11, 2016

Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets) of:
Strict Press x 6 reps @ 12X1

Build in weight over the course of the five sets.

One set of:
Max Reps of Push Press @ today's heaviest load

B. In loving memory of: "Ryan Muramoto"
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 34-minutes:
100 Burpee Box Jump Overs (24/20")
800 Meter Run (together)
100 Wall Ball Shots (30/20 lbs)
800 Meter Run (together)
100 Double-Unders (each athlete)
800 Meter Run

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.

Friday, June 10, 2016

TEAM 808 at the 2016 CrossFit Games


Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.
Today's Workout:
A. Take 20 minutes to find your 1-RM Snatch for today.

(You may elect to do either a power or full.)

B. 21-15-9 reps for time of:
Hang squat cleans (135/95 lbs)
Chest-to-bar pull-ups

C. "Optional"
3-5 sets of:
L-sit on paralettes x Max Time
Rest as needed

*If you're really good at L-sits, only do 3 sets. If you're not as great at them, do 5 sets.

Thursday, June 9, 2016

Today's Workout:
A. Back Squat
Every 2-minutes for 8-minutes (4 sets):
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%

Every 3-minutes for 12-minutes (4 sets):
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 – (Optional) 1 rep @ 102+%

B. Every minute, on the minute, for 20 minutes (10 sets):
Even Minutes – 10 Thrusters* (95/65 lbs)
Odd Minutes – 4/3 Muscle-Ups OR 10 Ring Dips

*NO DROPPING BARBELLS FROM OVERHEAD!

See June 3, 2015.

Wednesday, June 8, 2016

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Push Jerk + Jerk

Move up in weight each set.

B. 4 rounds for time, of:
Run 400 Meters
15 Deadlifts (275/185 lbs)
15 Handstand Push-ups (Kipping, okay)

Time cap: 20-minutes

C. "Optional"
3 sets of:
DB Bulgarian Split Squats x 10 reps each leg
Rest as needed

You choose weight. Controlled tempo and keep your abs tight!

Tuesday, June 7, 2016

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

Move up in weight each set.

Followed by...

Every minute on the minute for 4-minutes (4 sets):
Clean Pulls x 3 reps

Make sure you brush UP and keep your lats engaged, so that bar doesn't bang OUT.

B. For time:
60 Calorie Row
50 Toes to Bar
40 Burpees over the Barbell
30 Hang Power Cleans (135/95 lbs)

Time cap: 20-minutes

C. 3 sets of:
Back Extensions x 12 reps
Rest 60 seconds
Strict Toes to Bar x 8-10 reps
Rest as needed

Monday, June 6, 2016

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
2-position Snatch
(High Hang and Mid-thigh)

Immediately followed by...

Every 2-minutes for 6-minutes (3 sets):
Snatch Position Pull
(Floor, below the knee, above the knee, and stand.)

Hold at each position for 2 seconds on the way up AND the way down.

B. Complete as many rounds and reps as possible in 10-minutes, of:
6 Power Snatch (155/105 lbs)
30 Double-Unders

C. "Optional Accessories"
Five sets, not for time, of:
4/3 Muscle-Ups or Bar Muscle-ups
12 Strict Handstand Push-Ups
Rest as needed

Saturday, June 4, 2016

Today's Workout:
IMPORTANT REMINDER: PLEASE FIND STREET PARKING FOR SATURDAY (6/4) MORNING CLASSES! New Hope Metro has services throughout the day today and you can use the short walk on this beautiful Saturday morning to warm-up. Thanks for your cooperation!
A. Every 3 minutes for 12 Minutes (4 sets) of:
Strict Press x 5 reps @ 12X1

Build to today’s 5-RM.

Immediately followed by...

One set of:
Bench Press x 8 reps @ 75-80%

B. In teams of 2, with only one barbell, complete as many rounds and reps as possible in 20-minutes:
200m Run (together)
25 Squat Cleans* – one athlete works at a time

*Every 25 reps the weights increase.
Scaled: 95/65, 115/75, 135/95, 155/105, then max reps at 175/115
RX: 135/95, 155/105, 185/125, 205/145, then max reps at 225/155

See August 22, 2015.

Friday, June 3, 2016

Today's Workout:
IMPORTANT REMINDER: PLEASE FIND STREET PARKING FOR SATURDAY (6/4) MORNING CLASSES! New Hope Metro has services throughout the day. Thanks for your cooperation!
A. Every 3-minutes for 15-minutes (5 sets):
Tempo Back Squat x 5 reps @ 42X1
(use approximately 60-70% of your 1-RM)

B. Complete as many rounds and reps as possible in 8-minutes, of:
40 Double-Unders
20 Deadlifts (225/155 lbs)
10 Handstand Push-ups (Kipping, okay)

C. "Optional Accessories"
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Thursday, June 2, 2016

Today's Workout:
A. 3 rounds not for time:
Muscle-ups x 4-6 reps
Strict Handstand Push-ups x 8-16 reps
Double-Unders x 30-40 reps

B. Four sets for max reps against a 4-minute running clock of:
Run 200 Meters
10 Chest to Bar Pull-ups
10 Kettlebell Swings (70/53 lbs)
Rest 4 minutes between sets.

Wednesday, June 1, 2016

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Power Clean + Clean + Push Jerk

B. For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
50 Toes to Bar

Absolutely NO DROPPING THE BARBELL.

C.  "Optional Accessories"
Three sets of:
Banded Good Mornings x 15-20 reps @ 20X1
Face Down Chinese Plank x 30 seconds
Face Up Chinese Plank x 30 seconds
Rest as needed