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).