Today's Workout:

A. Every 90 seconds for 15-minutes (10 sets):

Snatch x 1.1 @ 75-80%

(rest 10 seconds between singles)

B. For time:

60 Double-Unders

50 Wall Ball Shots (20/14 lbs to 10')

40 Toes to Bar

30 Burpees over the Barbell

20 Power Cleans (135/95 lbs)

Time cap: 17-minutes

C. Three sets of:

Banded Good Mornings x 20 reps

Kettlebell Side Bends x 15 reps each side

Rest as needed

Today's Workout:
Reminder: Don't forget to plug in your scores for 17.1! It is due by 3:00pm Hawaii time TODAY! Also, don't forget to select TEAM CROSSFIT 808 PLAN B, you might be able to help our seconds team get to Regionals this year with the right Open Workout. Go to games.crossfit.com.
A. Every 90 seconds for 12 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*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 – 200/150 Meters of Rowing
Minute 2 – 10 Thrusters (95/65 lbs)
Minute 3 – 10 Chest-to-Bar Pull-Ups

NO DROPPING BARBELLS FROM OVERHEAD!

C. 2 sets of:
Figure 4 Pike Stretch x 1 minute each leg
Z stretch x 1 minute on each leg
Rest as needed

17.1 Second Chance Sunday

Doors will open at 10:30am for you guys to warm-up! Remember, church will be in session, so please park on the street or in the alleyway fronting the gym. Do not park in the parking lot.

Heat 1 (11:00-11:20): Iris, Olivia, Nate K, Ross, Sean, and Troy K
Heat 2 (11:25-11:45): Marsha, Julie, Kate, Glenn, Matt, and Chad

17.1 - The Open is upon us!

Open Workout 17.1 – February 24, 2017

Note: These are just the athletes that are registered for the Open. If you signed up to attend a class but are not registered in the Open, you are good to go.

6:00am Class

Chris S., Gabe, Ted B., Yoshi, Nader, Maryrose, and Sarah R.

8:30am Class

Ryan A., Glenn, Dan S., Joy K., Mary, Linn, Andrea, Jen G., Emily, and Katelyn

AM Comp Class

Tony, Chris, Dwight, Derek, Matt, Sean, Iris, Alice, and Sage

Noon Class

Julie, Jen J., Melissa J., Lauren, Shawna, Steve Y., Ross, Steve R., Deacon, Nate K., and Andrew I.

FRIDAY NIGHT LIGHTS

Doors will open at 5:00pm for the first heat, which begins at 5:30pm.

IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

Heat 1 (5:30-5:50pm)

Nick Lee, Rob, Luke, Roberto, Eric, Diamand, Ann, Gracie

Heat 2 (5:55-6:15pm)

Sergio, David, Cullen, Darin, Kate, Alicia, Liz, Raynell

Heat 3 (6:20-6:40pm)

Brad, Thibs, Nate O., Lei, Andrew G., Sarah, Priscilla, Chantelle T.

Heat 4 (6:45-7:05pm)

Jon M., John J., Zach S., James L., Ryan S., Kelcie, Jenna, Natalie 

Today's Workout:
Open 17.1 Reminder: Please make sure you are signed up on MINDBODY for a morning class or Friday Night Lights by 5:00pm today (Thursday). Heat schedule will be posted at 5:30pm. If you have any questions, please email me (elyse@808crossfit.com) before the sign-up deadline.
A. Three rounds not for time of:
Kipping Handstand Push-Ups x 10-12 reps
Farmer's Carry Walking Lunge Steps (50/35 lbs) x 10-12 reps
Alternating Pistols x 10-12 reps

B. Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + Clean

Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

C. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Ab-mat Sit-ups

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM

B. Complete as many rounds and reps as possible in 12 minutes of:
5 Power Cleans (165/115 lbs)
10 Toes to bar
15 Wall balls (30/20 lbs - MUST CATCH BALL FOR GOOD REP)

C. Take 10-minutes to stretch and mobilize as well as get your mind ready for Friday's Open Workout.

The 2017 Open starts this Thursday!

Registering for the 2017 Open:

1. Navigate yourself over to http://games.crossfit.com/
2. Scroll down to where it says “REGISTER” in red, then click it.
3. If you signed up for the 2015 or 2016 CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information. If you did not sign up last year, you will need to go ahead and create a login.
4. Once you login, either with you already established login or with your newly created one, they will ask you for some information, then have you sign the liability waiver. Then they will ask for payment; the cost for the Open is $20.
5. After the payment is submitted, you will be brought to a screen that will ask you to designate your affiliate, please select CrossFit 808. Do not worry about the "team" portion, you can leave that blank, unless you plan on putting up scores for our CrossFit 808 Plan B team in the Open. 
6. Judges Course: we highly recommend that all participants in the Open complete the Judges Course. It is very helpful for the athlete to understand what a judge is looking/asking for when competing in the Open. It will also help your fellow athletes out when you are able to judge them in the class ("I do for you, you do for me"). Please go to the following link to take the official Judges Course: https://oc.crossfit.com/course?id=12. Upon completion, email the certificate to Coach Elyse (elyse@808crossfit.com).

Just like in the past, workouts will be announced on Thursdays, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up for a class/time every week.

In the afternoon/evening we will hold our "Friday Night Lights" event with the first heat beginning promptly at 5:30pm. The box will open at 5:00pm for athletes to come in and warm-up/mobilize. Heat schedule will be posted Thursday evening, so don't forget to sign-up on the MINDBODY schedule by Thursday at 5:00PM.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 12th, which will bump our time difference to 3 hours from Pacific Time.

If you still have questions, feel free to email me at elyse@808crossfit.com. We love hosting the Open at 808 and enjoy watching everyone challenge themselves. REMEMBER TO ENJOY THE EXPERIENCE and FULL EFFORT IS ALWAYS FULL VICTORY! Oh, and don't forget to thank your coaches and judge throughout the 5 weeks. They put a ton of time and effort into making sure the Open runs smoothly for everyone.

Performing the Open Events at 808:

• Friday Classes – Members will have the option to perform the Open workouts during any of the morning group classes - 6:00am, 8:30am and Noon. 
• Friday Night Lights – Doors open at 5:00pm and first heat starts at 5:30pm. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 
• Second Chance Sundays – Doors will open at 9:30am and the first heat starts at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning.

Today's Workout:
Scheduling Reminder: We are following a holiday schedule TODAY - 8:30am and 10:00am classes only. Please be aware that Nimitz Hwy in both directions will be CLOSED from 4:00am till approximately 8:30am for the annual Great Aloha Run, so plan accordingly.
A. Take 15-minutes to build to today’s 2-RM…
One and a Quarter Front Squat

B. In pairs, partition reps however you like, complete the following for time:
100 Calories on the Rower
75 Dumbbell Thrusters (50/35 lbs)
50 Burpee Box Jump-Overs (24″/20″)
25 Bar Muscle-Ups

C. 2 sets of:
Figure 4 Pike Stretch x 1 minute each leg
Z stretch x 1 minute on each leg
Rest as needed

Today's Workout:
Scheduling Reminder: We are following a holiday schedule on Monday, February 20, 2017 - 8:30am and 10:00am classes only. Please be aware that Nimitz Hwy in both directions will be CLOSED from 4:00am till approximately 8:30am for the annual Great Aloha Run, so plan accordingly.
A. Three sets not for time of:
Alternating Pistols x 10-12 reps
Handstand Push-Ups x 10-12 reps
Dumbbell Overhead Walking Lunge Steps (50/35 lbs) x 10-12 reps

B. Every 2-minutes for 12-minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 70-75%
*Set 4 – 8 reps @ 75-80%
*Set 5 – 6 reps @ 80-85%
*Set 6 – 4 reps @ 90-95%

C. In pairs, complete as many rounds and reps as possible in 20-minutes of:
400 Meter Run (Partner A)
While Partner B does...
5 Bar-Facing Burpees
10 Toes to Bar
15 Power Snatch (75/55 lbs)

Today's Workout:
A. Three sets for Max Reps:
60 Seconds of Ground to Overhead @ 50-60% of 1-RM Clean & Jerk
Rest 2 minutes

*Play with different loads and strategies to find what is most effective for you when cycling a barbell.

B. Complete as many rounds and reps as possible in 14-minutes, of:
60 Wallballs (20/14 lbs to 10')
50 Calorie Row
40 Alternating Dumbbell Snatch (50/35 lbs)
30 Chest to Bar Pull-ups

C. Two sets of:
Shoulder Opener x 1 minute each side
Single-Arm hang from rig x 30 seconds each side
Rest as needed

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)

B. Five rounds for time:
20 Dumbbell Push Press (50/35 lbs)
10 Burpee Box Jumps (24″/20″)
20 Kettlebell Swings (53/35 lbs)

Time cap: 20-minutes

C. Three sets of:
Banded Good Mornings x 20 reps
Banded Glute Bridge Hold x 60 seconds
Rest as needed

The 2017 CrossFit Games Open

Registering for the 2017 Open:

1. Navigate yourself over to http://games.crossfit.com/
2. Scroll down to where it says “REGISTER” in red, then click it.
3. If you signed up for the 2015 or 2016 CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information. If you did not sign up last year, you will need to go ahead and create a login.
4. Once you login, either with you already established login or with your newly created one, they will ask you for some information, then have you sign the liability waiver. Then they will ask for payment; the cost for the Open is $20.
5. After the payment is submitted, you will be brought to a screen that will ask you to designate your affiliate, please select CrossFit 808. Do not worry about the "team" portion, you can leave that blank, unless you plan on putting up scores for our CrossFit 808 Plan B team in the Open. 
6. Judges Course: we highly recommend that all participants in the Open complete the Judges Course. It is very helpful for the athlete to understand what a judge is looking/asking for when competing in the Open. It will also help your fellow athletes out when you are able to judge them in the class ("I do for you, you do for me"). Please go to the following link to take the official Judges Course: https://oc.crossfit.com/course?id=12. Upon completion, email the certificate to Coach Elyse (elyse@808crossfit.com).

Just like in the past, workouts will be announced on Thursdays, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up for a class/time every week.

In the afternoon/evening we will hold our "Friday Night Lights" event with the first heat beginning promptly at 5:30pm. The box will open at 5:00pm for athletes to come in and warm-up/mobilize. Heat schedule will be posted Thursday evening, so don't forget to sign-up on the MINDBODY schedule by Thursday at 5:00PM.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 12th, which will bump our time difference to 3 hours from Pacific Time.

If you still have questions, feel free to email me at elyse@808crossfit.com. We love hosting the Open at 808 and enjoy watching everyone challenge themselves. REMEMBER TO ENJOY THE EXPERIENCE and FULL EFFORT IS ALWAYS FULL VICTORY! Oh, and don't forget to thank your coaches and judge throughout the 5 weeks. They put a ton of time and effort into making sure the Open runs smoothly for everyone.

Performing the Open Events at 808:

• Friday Classes – Members will have the option to perform the Open workouts during any of the morning group classes - 6:00am, 8:30am and Noon. 
• Friday Night Lights – Doors open at 5:00pm and first heat starts at 5:30pm. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 
• Second Chance Sundays – Doors will open at 9:30am and the first heat starts at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning.

Today's Workout:
A. Take 15-minutes to build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats

For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can.

B. For time:
30 Clusters* (155/105#)
*EMOM: Complete 6 Toes to Bar - starting with the Toes to Bar.

C. 2 sets of:
Straddle Split x 2 minutes
Pigeon Stretch x 1 minutes on each leg
Rest as needed

Today's Workout:
A. Three rounds @ 80-85% of:
10-12 Kipping Handstand Push-Up
40-50 Double-Unders
3-5 Bar Muscle-ups

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

B. Every 2-minutes for 12-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%

C. In pairs, partitioning reps however you like, complete as many rounds and reps as possible in 10-minutes, of:
50 Hang Power Cleans (155/105 lbs)
50 Overhead Squats (155/105 lbs)

Rest 3-minutes, then...

In pairs, complete the following for time:
50 Dumbbell Push Press (50/35 lbs)
100 Wall Balls (20/14 lbs)
100 Box Jumps (24/20")
100 Alternating Dumbbell Snatch (50/35 lbs)
50 Synchronized Burpees

Time cap: 17-minutes (30:00)

Today's Workout:
A. Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics during these 5 sets)

B. Three rounds for time:
15 Calories of Rowing on Concept 2
15 Overhead Dumbbell Walking Lunges (50/35 lbs; Scaled 35/20 lbs)
15 Toes to Bar

*ABSOLUTELY NO DROPPING THE DUMBBELLS. Penalty is going back to ZERO on the lunges.

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 10 reps @ 80%
Set 5 – 10 reps @ 80%

B. "Open Workout 13.2"
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead* (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box Jumps (24/20")

*ABSOLUTELY NO DROPPING BARBELLS FROM OVERHEAD!

C. Three sets of:
Dumbbell Turkish Get-up x 5 reps each arm
Banded Glute Bridges x 60 seconds
Rest as needed

Today's Workout:
A. Every 3 minutes, for 12 minutes:
Power Clean Push-Jerk Barbell Cycling
*Set 1 – 5 reps @ 65-75% of 1-RM Clean & Jerk
*Set 2 – 5 reps @ 60-75%
*Set 3 – 5 reps @ 60-75%
*Set 4 – 5 reps @ 60-75%

B. “CrossFit Games Open Event 11.6 & 12.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…
*NO DROPPING BARBELLS FROM OVERHEAD!

Rest 3 minutes, and when the running clock reaches 12:00…

For time:
60 Burpees over the bar
10/7 Muscle-ups

Time cap: 10-minutes (22:00)

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

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B. Complete as many rounds and reps as possible in 10-minutes of:
30 Double-Unders
15 Alternating Dumbbell Snatches (50/35 lbs; Scaled: 35/20 lbs)

ABSOLUTELY NO DROPPING THE DUMBBELL. You must control it to the floor for a good rep!

C. Two sets of:
Shoulder Opener x 1 minute each side
Single arm hang from rig x 30 seconds each side
Roll to Candlestick x 10 reps
Rest as needed

The 2017 CrossFit Games Open

Registering for the 2017 Open:

1. Navigate yourself over to http://games.crossfit.com/
2. Scroll down to where it says “REGISTER” in red, then click it.
3. If you signed up for the 2015 or 2016 CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information. If you did not sign up last year, you will need to go ahead and create a login.
4. Once you login, either with you already established login or with your newly created one, they will ask you for some information, then have you sign the liability waiver. Then they will ask for payment; the cost for the Open is $20.
5. After the payment is submitted, you will be brought to a screen that will ask you to designate your affiliate, please select CrossFit 808. Do not worry about the "team" portion, you can leave that blank, unless you plan on putting up scores for our CrossFit 808 Plan B team in the Open. 
6. Judges Course: we highly recommend that all participants in the Open complete the Judges Course. It is very helpful for the athlete to understand what a judge is looking/asking for when competing in the Open. It will also help your fellow athletes out when you are able to judge them in the class ("I do for you, you do for me"). Please go to the following link to take the official Judges Course: https://oc.crossfit.com/course?id=12. Upon completion, email the certificate to Coach Elyse (elyse@808crossfit.com).

Just like in the past, workouts will be announced on Thursdays, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up for a class/time every week.

In the afternoon/evening we will hold our "Friday Night Lights" event with the first heat beginning promptly at 5:30pm. The box will open at 5:00pm for athletes to come in and warm-up/mobilize. Heat schedule will be posted Thursday evening, so don't forget to sign-up on the MINDBODY schedule by Thursday at 5:00PM.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 12th, which will bump our time difference to 3 hours from Pacific Time.

If you still have questions, feel free to email me at elyse@808crossfit.com. We love hosting the Open at 808 and enjoy watching everyone challenge themselves. REMEMBER TO ENJOY THE EXPERIENCE and FULL EFFORT IS ALWAYS FULL VICTORY! Oh, and don't forget to thank your coaches and judge throughout the 5 weeks. They put a ton of time and effort into making sure the Open runs smoothly for everyone.

Performing the Open Events at 808:

• Friday Classes – Members will have the option to perform the Open workouts during any of the morning group classes - 6:00am, 8:30am and Noon. 
• Friday Night Lights – Doors open at 5:00pm and first heat starts at 5:30pm. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 
• Second Chance Sundays – Doors will open at 9:30am and the first heat starts at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning.

Today's Workout:
Reminder: Don't forget to register for the 2017 CrossFit Games Open and take the judges course! Email your certificate of completion to info@808crossfit.com.
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. 5 sets for times:
Row 500 meters
10 Burpee Box Jump Overs (24″/20″)
Rest 60 seconds

Try to keep your sets within 10 seconds of each other from fastest to slowest.

C. 2 sets of:
Straddle Split x 2 minutes
Pigeon Stretch x 1 minute on each leg
Rest as needed

Today's Workout:
Reminder: Don't forget to register for the 2017 CrossFit Games Open and take the judges course! Email your certificate of completion to info@808crossfit.com.
A. Three rounds @ 80-85% of:
10-12 Overhead Walking Lunges (50/35 lbs DBs)
40-50 Double-Unders
3-5 Muscle-Ups

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

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%

C. In pairs, complete as many rounds and reps as possible in 10-minutes, of:
Run 400 Meters (together)
40 Hand Release Push-ups (shared)

Rest 2-minutes, then...

In pairs, complete as many rounds and reps as possible in 10-minutes, of:
30 Cals on the Rower (shared)
30 Med Ball Toss Sit-ups (20/14 lbs)

Today's Workout:
A. Every 3-minutes for 12-minutes (4 sets):
Touch-n-Go Power Snatch x 5 reps

Increase load each set, working to the heaviest 5-rep set possible.

B. Complete as many rounds and reps as possible in 3 minutes of:
6 Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
6 Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

Rest exactly 60 seconds, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

Today's Workout:
Reminder: Don't forget to register for the 2017 CrossFit Games Open and take the judges course! Email your certificate of completion to info@808crossfit.com.
A. Every 3-minutes for 15-minutes (5 sets):
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 10 reps @ 78%
Set 5 – 10 reps @ 78%

B. "Open Workout 16.4"
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts
55 Wall-ball shots
55-Calorie row
55 Handstand Push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Today's Workout:
A. Every 4 minutes, for 20 minutes:
Power Clean Push-Jerk Barbell Cycling
*Set 1 – 7 reps @ 60-70% of 1-RM Clean & Jerk
*Set 2 – 7 reps @ 60-70%
*Set 3 – 7 reps @ 60-70%
*Set 4 – 7 reps @ 60-70%
*Set 5 – 7 reps @ 60-70%

B. Every minute on the minute for 18-minutes (6 sets):
Min 1: 4 Power Cleans + 4 Front Squats (155/105 lbs)
Min 2: Max Bar Muscle-ups in :30
Min 3: 50 Double-Unders