Today's Workout:
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Take 15 minutes to build to today’s heavy Power Snatch.
“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.
B. In teams of two, with only one teammate working at a time, partitioning reps however you like, complete the following as quickly as possible:
25 Cals on the Rower (each)
50 Hang Squat Snatches (115/75 lbs)
100 Wall Ball Shots* (30/20 lbs to 10 ft)
50 Hang Squat Snatches (115/75 lbs)
25 Cals on the Rower (each)
*You must catch the ball for the rep to count.
Saturday, December 31, 2016
Friday, December 30, 2016
Today's Workout:
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Every two minutes, for 6 minutes (3 sets):
Push Press x 1 rep
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Push Jerk x 1 rep
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Overhead Squats (135/95 lbs)
3 Muscle-Ups or 10 Chest to Bar Pull-ups
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Every two minutes, for 6 minutes (3 sets):
Push Press x 1 rep
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Push Jerk x 1 rep
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Overhead Squats (135/95 lbs)
3 Muscle-Ups or 10 Chest to Bar Pull-ups
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
Thursday, December 29, 2016
Today's Workout:
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Take 20 minutes to build to a 5-RM Back Squat
Goal should be more than 85% of your 1-RM.
B. Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-In)
In remaining time...
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00, then...
Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-in)
In remaining time...
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00, then...
Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-in)
In remaining time...
5 Deadlifts (275/185#)
5 Bar Facing Burpees
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
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Take 20 minutes to build to a 5-RM Back Squat
Goal should be more than 85% of your 1-RM.
B. Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-In)
In remaining time...
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00, then...
Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-in)
In remaining time...
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00, then...
Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-in)
In remaining time...
5 Deadlifts (275/185#)
5 Bar Facing Burpees
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
Wednesday, December 28, 2016
Today's Workout:
A. Every 90 seconds, for a total of 3 sets each:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps
*Press the bar as fast as possible off of the chest all the way to lockout.
B. Three rounds for time of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
Man-Makers (55/35 lbs)
A. Every 90 seconds, for a total of 3 sets each:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps
*Press the bar as fast as possible off of the chest all the way to lockout.
B. Three rounds for time of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
Man-Makers (55/35 lbs)
Tuesday, December 27, 2016
Today's Workout:
A. Take 15 minutes to build to today’s heavy Hang Power Clean.
“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.
B. "Open Workout 13.4"
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Masters 55+: 115/65 lbs
C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups
A. Take 15 minutes to build to today’s heavy Hang Power Clean.
“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.
B. "Open Workout 13.4"
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Masters 55+: 115/65 lbs
C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups
Monday, December 26, 2016
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep
Build to today’s 1-RM over the course of the six sets.
B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
350/300 Meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20")
C. "Optional Accessories"
One set of:
100 Band Pull Aparts
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep
Build to today’s 1-RM over the course of the six sets.
B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
350/300 Meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20")
C. "Optional Accessories"
One set of:
100 Band Pull Aparts
Today's Workout:
Important Reminder: We are following a holiday schedule today: 7:00am, 8:30am and 10:00am classes only! Comp Class is also at 10:00am.
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep
Build to today’s 1-RM over the course of the six sets.
B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
350/300 Meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20")
C. "Optional Accessories"
One set of:
100 Band Pull Aparts
Important Reminder: We are following a holiday schedule today: 7:00am, 8:30am and 10:00am classes only! Comp Class is also at 10:00am.
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep
Build to today’s 1-RM over the course of the six sets.
B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
350/300 Meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20")
C. "Optional Accessories"
One set of:
100 Band Pull Aparts
Saturday, December 24, 2016
Today's Workout:
A. "12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Power Cleans (135/95 lb.)
3 – Front Squats (135/95 lbs)
4 – Ring Dips (modify with Box Dips)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings
9 – Box Jumps (24/20")
10 – Handstand Push-ups (or HR Push-ups)
11 – Shoulder to Overhead (135/95 lbs)
12 – Man Makers
Perform for time, or just for fun.
A. "12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Power Cleans (135/95 lb.)
3 – Front Squats (135/95 lbs)
4 – Ring Dips (modify with Box Dips)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings
9 – Box Jumps (24/20")
10 – Handstand Push-ups (or HR Push-ups)
11 – Shoulder to Overhead (135/95 lbs)
12 – Man Makers
Perform for time, or just for fun.
Friday, December 23, 2016
Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90+%
B. 2 rounds for time, of:
15 Calorie Row
15 Handstand Push-ups
30 Chest to Bar Pull-ups
15 Handstand Push-ups
15 Calorie Row
Rest 1-minute
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90+%
B. 2 rounds for time, of:
15 Calorie Row
15 Handstand Push-ups
30 Chest to Bar Pull-ups
15 Handstand Push-ups
15 Calorie Row
Rest 1-minute
Thursday, December 22, 2016
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.
B. OPEN WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-ups
50 Wall-ball shots
100 Double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
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.
B. OPEN WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-ups
50 Wall-ball shots
100 Double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Wednesday, December 21, 2016
January 2017 Basics Class!
Want to join our gym in 2017? The next Basics Class begins on Wednesday, January 4th! Register by emailing info@808crossfit.com today! Only 5 spots remain.
More info can be found at: http://crossfit808.blogspot.com/2016/10/basics-class.html.
Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.
B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 30 Double Unders + 10 Pull-Ups
Minute 3 – 15 Burpees
Christmas Week Class Schedule:
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.)
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.
A. Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.
B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 30 Double Unders + 10 Pull-Ups
Minute 3 – 15 Burpees
Christmas Week Class Schedule:
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.)
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.
Tuesday, December 20, 2016
Today's Workout:
**This is a de-load week. It’s an opportunity for you to reset after a few good strength cycles.**
A. Take 15 minutes to build to today’s heavy Snatch.
“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.
B. "The Chief"
5 rounds of:
AMRAP 3:
3 Power Clean (135/95 lbs)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round
Christmas Week Class Schedule:
Wednesday, December 21, 2016: Normal Class Schedule
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.)
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.
**This is a de-load week. It’s an opportunity for you to reset after a few good strength cycles.**
A. Take 15 minutes to build to today’s heavy Snatch.
“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.
B. "The Chief"
5 rounds of:
AMRAP 3:
3 Power Clean (135/95 lbs)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round
Christmas Week Class Schedule:
Wednesday, December 21, 2016: Normal Class Schedule
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.)
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.
Monday, December 19, 2016
Today's Workout:
**This is a de-load week. It’s an opportunity for you to reset after a few good strength cycles.**
A. For time:
60 Wall Ball Shots (20/14 lbs)
20 Ground to Overhead (135/95 lbs)
10 Ring Dips
Rest 4 minutes, and then…
For time:
120 Double-Unders
80 Kettlebell Swings (53/35 lbs)
40 Toes-to-Bar
Rest 4 minutes, and then…
For time:
50 Burpee Box Jump-Overs (24″/20″)
B. "Optional Accessories"
One set of:
100 Band Pull Aparts
**This is a de-load week. It’s an opportunity for you to reset after a few good strength cycles.**
A. For time:
60 Wall Ball Shots (20/14 lbs)
20 Ground to Overhead (135/95 lbs)
10 Ring Dips
Rest 4 minutes, and then…
For time:
120 Double-Unders
80 Kettlebell Swings (53/35 lbs)
40 Toes-to-Bar
Rest 4 minutes, and then…
For time:
50 Burpee Box Jump-Overs (24″/20″)
B. "Optional Accessories"
One set of:
100 Band Pull Aparts
Saturday, December 17, 2016
Today's Workout:
A. Take 15-minutes to build to today’s 1-RM Push Press
B. In teams of 3, complete as many rounds and reps as possible in 25-minutes, of:
100 Cal Row, 50 Thrusters (95/65)
100 Cal Row, 50 Thrusters (135/95)
100 Cal Row, 50 Thrusters (155/105)
100 Cal Row, Max Thrusters (185/135)
Christmas Week Class Schedule:
Monday, December 19, 2016: Normal Class Schedule (Coach Kyla will be coaching her final classes at CrossFit 808 - 4:00pm, 5:00pm, 6:00pm and 7:00pm)
Tuesday, December 20, 2016: Normal Class Schedule
Wednesday, December 21, 2016: Normal Class Schedule
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.)
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.
A. Take 15-minutes to build to today’s 1-RM Push Press
B. In teams of 3, complete as many rounds and reps as possible in 25-minutes, of:
100 Cal Row, 50 Thrusters (95/65)
100 Cal Row, 50 Thrusters (135/95)
100 Cal Row, 50 Thrusters (155/105)
100 Cal Row, Max Thrusters (185/135)
Christmas Week Class Schedule:
Monday, December 19, 2016: Normal Class Schedule (Coach Kyla will be coaching her final classes at CrossFit 808 - 4:00pm, 5:00pm, 6:00pm and 7:00pm)
Tuesday, December 20, 2016: Normal Class Schedule
Wednesday, December 21, 2016: Normal Class Schedule
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.)
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.
Friday, December 16, 2016
Today's Workout:
A. Take 20-minutes to build to today's 1-RM Snatch.
B. Take 15-minutes to build to today's 1-RM Clean.
C. Complete as many rounds and reps as possible in 10-minutes of:
12 Box Jumps (24/20")
9 Deadlifts (275/185 lbs)
6 Strict Handstand Push-ups
Christmas Week Class Schedule:
Monday, December 19, 2016: Normal Class Schedule (Coach Kyla will be coaching her final classes at CrossFit 808 - 4:00pm, 5:00pm, 6:00pm and 7:00pm)
Tuesday, December 20, 2016: Normal Class Schedule
Wednesday, December 21, 2016: Normal Class Schedule
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.)
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.
A. Take 20-minutes to build to today's 1-RM Snatch.
B. Take 15-minutes to build to today's 1-RM Clean.
C. Complete as many rounds and reps as possible in 10-minutes of:
12 Box Jumps (24/20")
9 Deadlifts (275/185 lbs)
6 Strict Handstand Push-ups
Christmas Week Class Schedule:
Monday, December 19, 2016: Normal Class Schedule (Coach Kyla will be coaching her final classes at CrossFit 808 - 4:00pm, 5:00pm, 6:00pm and 7:00pm)
Tuesday, December 20, 2016: Normal Class Schedule
Wednesday, December 21, 2016: Normal Class Schedule
Thursday, December 22, 2016: Normal Class Schedule
Friday, December 23, 2016: 6:00am, 8:30am, 10:30am Comp, and Noon classes ONLY! (No PM Classes, because New Hope Metro has Christmas services in the evening.)
Saturday, December 24, 2016: 7:00am, 8:30am, and 10:00am classes for our annual "12 Days of Christmas" workout - please make sure you sign-in for class on MINDBODY.
Sunday, December 25, 2016: CLOSED
Monday, December 26, 2016: Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only - please make sure you sign-in for class on MINDBODY.
Thursday, December 15, 2016
Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Back Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
B. For time:
800 Meter Run
100 Double Unders
50 Cals on the Rower
100 Double Unders
800 Meter Run
Time cap: 20-minutes
A. Every 2-minutes for 16-minutes (8 sets):
Back Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
B. For time:
800 Meter Run
100 Double Unders
50 Cals on the Rower
100 Double Unders
800 Meter Run
Time cap: 20-minutes
Wednesday, December 14, 2016
Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
Immediately followed by...
Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep
Build to today’s heavy.
B. 21-18-15-12-9-6-3 rep rounds for time, of:
Wall Ball Shots (20/14 lbs to 10 feet - MUST CATCH BALL)
Toes to Bar
Time cap: 18-minutes
A. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
Immediately followed by...
Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep
Build to today’s heavy.
B. 21-18-15-12-9-6-3 rep rounds for time, of:
Wall Ball Shots (20/14 lbs to 10 feet - MUST CATCH BALL)
Toes to Bar
Time cap: 18-minutes
Tuesday, December 13, 2016
Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Power Clean
B. Complete as many rounds and reps as possible in 3-minutes of:
3 Power Clean (135/95 lbs)
3 Front Squats (135/95 lbs)
3 Push Jerks (135/95 lbs)
Rest 3-minutes, then...
Complete as many rounds and reps as possible in 3-minutes of:
3 Power Clean (155/105 lbs)
3 Front Squats (155/105 lbs)
3 Push Jerks (155/105 lbs)
Rest 3-minutes, then...
Complete as many rounds and reps as possible in 3-minutes of:
3 Power Clean (185/125 lbs)
3 Front Squats (185/125 lbs)
3 Push Jerks (185/125 lbs)
A. Take 15 minutes to build to today’s 1-RM Power Clean
B. Complete as many rounds and reps as possible in 3-minutes of:
3 Power Clean (135/95 lbs)
3 Front Squats (135/95 lbs)
3 Push Jerks (135/95 lbs)
Rest 3-minutes, then...
Complete as many rounds and reps as possible in 3-minutes of:
3 Power Clean (155/105 lbs)
3 Front Squats (155/105 lbs)
3 Push Jerks (155/105 lbs)
Rest 3-minutes, then...
Complete as many rounds and reps as possible in 3-minutes of:
3 Power Clean (185/125 lbs)
3 Front Squats (185/125 lbs)
3 Push Jerks (185/125 lbs)
Monday, December 12, 2016
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep
Build to today’s 1-RM over the course of the six sets.
B. As many rounds and reps as possible in 15-minutes of:
21 Hang Power Snatches (75/55 lbs)
15 Burpees over the Bar
9 Chest to Bar Pull-ups
ABSOLUTELY NO DROPPING THE BARBELL FROM OVERHEAD!
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep
Build to today’s 1-RM over the course of the six sets.
B. As many rounds and reps as possible in 15-minutes of:
21 Hang Power Snatches (75/55 lbs)
15 Burpees over the Bar
9 Chest to Bar Pull-ups
ABSOLUTELY NO DROPPING THE BARBELL FROM OVERHEAD!
Saturday, December 10, 2016
Today's Workout:
A. Every 2-minutes for 10-minutes:
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
B. Every minute on the minute for 10 minutes (10 sets):
Deadlift x 3 reps @ 65-70%
C. In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
5 Front Squats (185/125 lbs)
10 Burpees over the Barbell
Rest 2 minutes, and then…
In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
Row 250 Meters
10 Power Cleans (135/95 lbs)
Rest 2 minutes, and then...
In Teams of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Snatches (95/65 lbs - NO DROPPING THE BARBELL!)
20 Double-Unders (Sub 40 Single-Unders)
A. Every 2-minutes for 10-minutes:
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
B. Every minute on the minute for 10 minutes (10 sets):
Deadlift x 3 reps @ 65-70%
C. In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
5 Front Squats (185/125 lbs)
10 Burpees over the Barbell
Rest 2 minutes, and then…
In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
Row 250 Meters
10 Power Cleans (135/95 lbs)
Rest 2 minutes, and then...
In Teams of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Snatches (95/65 lbs - NO DROPPING THE BARBELL!)
20 Double-Unders (Sub 40 Single-Unders)
Friday, December 9, 2016
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 65-70%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Clean
*Sets 1-3 = 2 reps @ 70-90% (building)
*Sets 4-6 = 1 rep @ 90-100%
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Calories on the Rower
10 Deadlifts (225/155 lbs)
Rest until the running clock reaches 15:00, and then…
For time:
60 Toes-to-Bar
*You must open with a set of max unbroken reps.
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 65-70%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Clean
*Sets 1-3 = 2 reps @ 70-90% (building)
*Sets 4-6 = 1 rep @ 90-100%
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Calories on the Rower
10 Deadlifts (225/155 lbs)
Rest until the running clock reaches 15:00, and then…
For time:
60 Toes-to-Bar
*You must open with a set of max unbroken reps.
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
Thursday, December 8, 2016
Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85%+ of 1-RM
B. Three rounds for time of:
Run 400 meters
30 Wall Ball Shots (20/14 lbs to 10' - Must catch ball for good rep.)
20 Burpees to Target 6″ Above Reach
Time cap: 20-minutes
C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85%+ of 1-RM
B. Three rounds for time of:
Run 400 meters
30 Wall Ball Shots (20/14 lbs to 10' - Must catch ball for good rep.)
20 Burpees to Target 6″ Above Reach
Time cap: 20-minutes
C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups
Wednesday, December 7, 2016
Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Jerk-Grip Overhead Squat x 4 reps @ 3311
Focus on tempo and mobility, not load.
B. Every 90 seconds, for 6 minutes (4 sets):
Pause Jerk x 2 reps
(Pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets.)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C. Every 4-minutes for 16-minutes (4 sets):
Row 300/250 Meters
40 Double-Unders
10 Chest to Bar Pull-ups
You should have about 30-45 seconds of rest each set.
A. Every 2-minutes for 6-minutes (3 sets):
Jerk-Grip Overhead Squat x 4 reps @ 3311
Focus on tempo and mobility, not load.
B. Every 90 seconds, for 6 minutes (4 sets):
Pause Jerk x 2 reps
(Pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets.)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C. Every 4-minutes for 16-minutes (4 sets):
Row 300/250 Meters
40 Double-Unders
10 Chest to Bar Pull-ups
You should have about 30-45 seconds of rest each set.
Tuesday, December 6, 2016
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. 4 rounds for time, of:
5/3 Muscle-ups*
10 Squat Snatches (115/75 lbs)
15 Box Jump Overs (24/20")
Time cap: 20-minutes
*No Muscle-up sub 10 Strict Ring Dips.
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. 4 rounds for time, of:
5/3 Muscle-ups*
10 Squat Snatches (115/75 lbs)
15 Box Jump Overs (24/20")
Time cap: 20-minutes
*No Muscle-up sub 10 Strict Ring Dips.
Monday, December 5, 2016
Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 2 reps @ 65%
*Set 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. For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings (70/53 lbs.)
40 Pull-ups
30 Handstand push-ups
Time cap: 20-minutes
C. "Optional Accessories"
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 2 reps @ 65%
*Set 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. For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings (70/53 lbs.)
40 Pull-ups
30 Handstand push-ups
Time cap: 20-minutes
C. "Optional Accessories"
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed
Saturday, December 3, 2016
Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
B. In teams of 3, partitioning reps however you like, complete for time:
400 Meter Run (together)
75 Calorie Row
50 Power Snatches (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Clean and Jerks (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Thrusters (135/95#)
A. Every 2-minutes for 10-minutes (5 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
B. In teams of 3, partitioning reps however you like, complete for time:
400 Meter Run (together)
75 Calorie Row
50 Power Snatches (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Clean and Jerks (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Thrusters (135/95#)
Friday, December 2, 2016
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%
Followed by…
Every 2 minutes, for 16 minutes (7 sets):
Clean
*Sets 1-4 = 2 reps @ 70-90%
*Sets 5-7 = 1 rep @ 90-95%
B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Hang Power Cleans + Push Jerks* (135/95 lbs)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.
TIME CAP: 20-minutes
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%
Followed by…
Every 2 minutes, for 16 minutes (7 sets):
Clean
*Sets 1-4 = 2 reps @ 70-90%
*Sets 5-7 = 1 rep @ 90-95%
B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Hang Power Cleans + Push Jerks* (135/95 lbs)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.
TIME CAP: 20-minutes
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
Thursday, December 1, 2016
Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85% of 1-RM
B. 4 rounds for time, of:
25 Calorie Row
25 Wall balls (20/14 lbs to 10 feet - Must catch ball!)
25 Chest to Bar Pull-ups
Time cap: 20-minutes
C. "Optional Accessories"
3 sets of:
Paralette Shoot Thrus x 5 reps
Rest 60 seconds
DB Floor Presses x 10 reps
Rest as needed
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85% of 1-RM
B. 4 rounds for time, of:
25 Calorie Row
25 Wall balls (20/14 lbs to 10 feet - Must catch ball!)
25 Chest to Bar Pull-ups
Time cap: 20-minutes
C. "Optional Accessories"
3 sets of:
Paralette Shoot Thrus x 5 reps
Rest 60 seconds
DB Floor Presses x 10 reps
Rest as needed
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