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.