Today's Workout:

A. Every 3-minutes for 15-minutes (5 sets):

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

B. In teams of two, alternating each movement, complete as many rounds and reps as possible in 25-minutes, of:

10 Overhead Squats (135/85 lbs)

15 Burpee Box Jump-Overs (24″/20″)

400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 15 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

C. "Optional Accessories"

Three sets of:

V-ups x 20 reps

Ab-Wheel Roll Outs x 15-20 reps

Rest as needed

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASS ON MINDBODY. This is not only for class logistics, but to monitor parking as well. Also a reminder that parking is limited to 90 minutes, if you plan on staying longer find street parking and Coach E will not bother you. There are a lot of new tenants that we share the parking lot with, so please be mindful of this rule.
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets to something heavy for today)

Immediately followed by...

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

B. 3 rounds for time, of:
10 Deadlifts (275/185 lbs)
20 Strict Handstand Push-ups
30 Wall Balls (30/20 lbs to 10')

CATCH BALL FOR GOOD REP.

TIME CAP: 20-minutes

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 75% of your 1-RM

B. Every minute on the minute for 21-minutes (7 sets):
Minute 1 - 12/10 Cals on the Assault Bike
Minute 2 - 12 Alternating Dumbbell Snatch (50/35 lbs)
Minute 3 - 12 Toes to Bar

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B. 3 Rounds:
10 Front Squats (185/125 lbs)
20 Chest to Bar Pull-ups
50 Double-Unders

Time cap: 18-minutes

C. Three sets of:
Sinlge Arm Dumbbell Press x 8 reps each arm
Single Arm Dumbbell Row x 6-8 reps each arm
Rest as needed

Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps @ 40-50% of 1-RM
Rest 60 seconds

Followed by...

Every 2-minutes for 16-minutes (8 sets):
Jerk
*Set 1 – 3 reps @ 75%
*Set 2-4 – 2 reps @ 80%
*Set 5-6 – 2 reps @ 85%
*Set 7-8 – 1 rep @ 90%

B. Complete as many rounds and reps as possible in 3 minutes of:
5 Burpee Box Jump-Overs (24″/20″)
10 Push Press (95/65 lbs)
Rest 2 minutes, then repeat for a total of 3 sets.

*ABSOLUTELY NO DROPPING BARBELLS FROM OVERHEAD.

Today's Workout:

A. Every 3-minutes for 15-minutes (5 sets):

Front Squat with a Pause x 5-6 reps @ 4111

Build over the 5 sets, prioritizing tempo over load. (Down 4 seconds, hold 1 second, stand up and reset.)

B. Three rounds for time of:

40/30 Calories on the Rower

30 Kettlebell Swings (53/35 lbs)

20 Hand-Release Push-ups

*Please focus on good push-up mechanics! No rolling off your belly/thighs, keep your feet together and in contact with the floor at all times.

Time cap: 20-minutes

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Deadlifts (275/185 lbs)
10 Burpees over the Barbell
200 Meter Run

C. Three sets of:
V-ups x 20 reps
Reverse Hypers x 20 reps @ 1010
Rest as needed

Today's Workout:
A. 3 sets of:
Tall Jerk x 3 reps (light, focus on foot work)
Rest 60 seconds

Immediately followed by . . .

Every 2-minutes for 10-minutes (5 sets):
Jerk x 3 reps @ 75-80%

B. Three sets for times of:
500 Meter Row
10 Chest to Bar Pull-ups
20 Wall Ball Shots (20/14 lbs to 10')
30 Kettlebell Swings (53/35 lbs)
Rest 2 minutes

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

B. Complete rounds of 21-15-9 reps for time:
Power Clean (185/125 lbs)
Toes to Bar

Time cap: 18-minutes

C. Three sets of:
Glute-Ham Raises x 6-8 @ 21X1
Weighted Plank Hold x 60 seconds
Rest as needed

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets to something heavy for today)

B. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

C. Four sets of:
Row 350/300 meters
15 Burpee Box Jump Overs (24/20″)
Rest 60 seconds

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Bench Press x 4-5 reps

Try to go up 5-10 lbs from April 1, 2017.

B. Teams of 3, parition reps however you like, complete the following for time:
Run 400 Meters (together)
75 Burpees over Bar
50 Hang Squat Cleans (135/95 lbs)
100 Toes to Bar
50 Hand Squat Cleans (135/95)
75 Burpees over Bar
Run 400 Meters (together)

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Build over the 8 sets to today’s 2-RM.

B. Four sets for times of:
30 Calories on Rower
20 Wall Ball Shots (30/20 lbs to 10')
10 Deadlifts (275/185 lbs)
Rest 3 minutes

*Goal is to keep sets around 3-minutes.

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

B. Complete as many rounds and reps as possible in 3 minutes of:
10 Thrusters (95/65 lbs - NO DROPPING BARBELLS!)
10 Bar-Facing Burpees

Rest 3 minutes, and repeat for a total of three sets

These must be sprint sessions. Do not pace!

Today's Workout:
A. 3 sets of:
Tall Jerk x 3 reps (light, focus on foot work)
Rest 60 seconds

Immediately followed by . . .

Every 3-minutes for 12-minutes (4 sets):
Jerk x 4 reps @ 75+%

B. For time:
40 Calorie Row
30 Chest-to-Bar Pull-Ups
20 Ground to Overhead (135/95 lbs)

C. "Optional Accessories"
Three sets of:
Dumbbell Skull Crushers x 15 reps
Rest as needed
Bent-Over Supinated Grip Barbell Rows x 10-12 reps @ 3011
Rest as needed

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2-3 reps

Build over the course of the six sets to today’s “heavy” Front Squat.

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 12/10 Calories on Assault Bike
Minute 2 – 30 Double-Unders + 10 Handstand Push-Ups
Minute 3 – 5/3 Muscle-Ups
(No MU, sub 10 Ring Dips.)

Today's Workout:
Scheduling Reminder: This Friday, April 14th ("Good Friday"), we will be following a modified schedule - 6:00am, 8:30am, and noon classes only! As always, please make sure you sign-up on MINDBODY for classes.
A. Every minute, on the minute, for 6 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

B. 21-15-9 rep rounds for time, of:
Overhead Squats (135/95 lbs)
Toes to Bar

TIME CAP: 16-minutes

C. "Optional Accessories"
Three sets of:
V-ups x 25 reps
Glute Ham Raises x 8-10 reps @ 20X1
Rest as needed

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Split Jerk x 2 reps

Build over the 10 sets, let feel dictate load.

B. 5 rounds for time of:
400 Meter Run
30 Kettlebell Swings (70/53 lbs)

IMPORTANT INFORMATION ABOUT THE WEIGHTLIFTING COURSE AT 808!

We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the cert. 

Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c

Today's Workout:
A. Every 2:30 for 5 sets:
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%

B. 3 rounds for time, of:
15 Deadlifts (275/185 lbs)
12 Burpee Box Jump Overs (24/20")
6/4 Ring Muscle ups (No MU, sub 18 Ring/Box Dips)

Time cap: 18-minutes

C. "Optional Accessories"
Three sets of:
Dumbbell Floor Press x 8-10 reps
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed

IMPORTANT INFORMATION ABOUT THE WEIGHTLIFTING COURSE AT 808!

We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the cert. 

Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c

Basics Class starting April 12th!

Its been awhile, but we have openings at the gym! So we are starting a new group of Basics on Wednesday, April 12, 2017, at 7:00pm led by Coach Joshua Akiona! Our Basics Class is for individuals who are interested in joining the gym with no prior CrossFit experience. This class is focussed on not only teaching the basic movements seen in CrossFit, but also making sure athletes are executing movements efficiently. This class is the stepping stone for our Elements Program. 

The Elements Program is still required for participation in our regular group classes; however, because of the lengthy wait list, the Basics Class will allow interested athletes to get into the gym and moving sooner. As an Elements Program spot becomes available, we will offer it to those in the Basics Class first.

The cost is $100 per month and the Basics Class will be capped at 8-10 athletes. Please email info@808crossfit.com if you are interested in joining the Basics Class.

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70%
*Sets 7-8 = 1 rep @ 80%
*Sets 9-10 = 1 rep @ 90%

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 80%
Set 5 – 5 reps @ 80+%

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)
Minute 3: 12/10 Calorie Assault Bike or Rower

*MUST CATCH BALL FOR GOOD REP!

C. "Optional Accessories"
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed

Today's Workout:
A. For the following 18 minutes, increase the loading on the barbell each set...

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B. Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches* (135/95 lbs)

*Power is okay.

C. "Optional Accessories"
3 sets of:
Band Pull Aparts x 20 reps
Kettlebell Side Bends x 20 reps each side
Rest as needed

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Bench Press x 4-5 reps

Build over the 5 sets to something heavy.

B. In pairs, alternating full rounds...
Complete as many rounds and reps as possible in 8-minutes of:
8 Deadlifts (225/155 lbs)
8 Chest to Bar Pull-ups

Rest 4-minutes, and then...

Complete as many rounds and reps as possible in 8-minutes of:
8 Burpee Box Jump Overs (24/20")
8 Kettlebell Swings (70/53 lbs)

Rest 4-minutes, and then...

Complete as many rounds and reps as possible in 8-minutes of:
8 Shoulder to Overhead (135/95 lbs)
8 Toes to Bar