Today's Workout:
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. Take 15-minutes to build to a heavy-ish 1-RM Overhead Squat.

C. Team Series 2017
For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups

Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None

Our annual @bloodbankhawaii blood drive will be on Saturday, October 21st from 7:00am to noon!

Last year we donated a whopping 53 units of blood and saved over 150 lives here in the islands. With the shortage of blood this year, it is even more important to donate!

This is open to the entire community! Everyone is welcome to come donate. Drinks and snacks will be provided for recovery! So tell your friends and family and see Kate or Elyse to sign up today. Or email elyse@808crossfit.com.

#helpsavelives #givelife #donateblood #crossfit808blooddrive #bloodbankofhawaii

Today's Workout:
A. Team Series 2017
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

Followed by...

B. 21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Time cap: 30 minutes
Tiebreak: None

Today's Workout:
A. Take 15-minutes to build to a heavy-ish (or opening load) Back Squat.

B. Team Series 2017
On a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
2 Clean Lift-Offs with Pause at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats

*Sets 1-3 – 70-75% of 1-RM Clean
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

B. For time:
600 Meter Run
50 Overhead Squats (45/35 lbs)
600 Meter Run
50 Thrusters (45/35 lbs)
600 Meter Run
50 Front Squats (45/35 lbs)

Time cap: 20-minutes

Today's Workout:

A. Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

1 Snatch Lift-Off + 1 Snatch from Below the Knee

(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B. Complete as many rounds and reps as possible in 18-minutes, of:

18 Calorie Row

15 Wall Balls (20/14 lbs) 

12 Alternating Dumbbell Snatches (50/35 lbs) 

9 Toes to Bar

Today's Workout:
A. Take 10-minutes to build to today’s 3-RM Pause Front Squat @ 32X1

Followed by. . .

Every two minutes, for 10 minutes (5 sets):
Front Squat x 4 reps @ 85% of 1-RM Front Squat
(no tempo prescription for these)

B. For time:
21 Burpees over the Barbell
21 Power Cleans (135/95 lbs)
21 Burpees over the Barbell

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Close Grip Overhead Squats x 3 reps

Try to go heavier than last week.

B. TEAM SERIES Event 2
In pairs, with only one person working at a time, complete the following for time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. barbell
Women use 65-lb. barbell

Today's Workout:
A. Every 3-minutes for 18-minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%

B. TEAM SERIES - Event 3
In pairs, complete the following for time:
50 synchronized wall-ball shots
30 cleans, 135/95 lb.
50 synchronized wall-ball shots
20 cleans, 185/135 lb.
50 synchronized wall-ball shots
10 cleans, 225/155 lb.

Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target

Today's Workout:
A. TEAM SERIES Event 1:
In pairs, complete 9-15-21 reps of:
Synchro Thrusters (95/65 lbs)
Synchro Bar Facing Burpees

NO DROPPING THE BARBELL FROM OVERHEAD!
For the Thrusters: both athletes must be in the bottom of the squat at the same time for the rep to count.
For the Burpees: Both athletes’ chests must be on the floor at the same time for the rep to count.

Rest until clock reaches 20:00, then...

B. TEAM SERIES Event 2:
In pairs, with only one athlete working at a time and paritioning reps however you like, complete the following for time:
100 Cals on the Rower
100 Toes-to-Bar

Only one Rower per team. Only one Pull-up station/bar per team. There is a minimum work requirement for an athlete: 20 Cals and 20 T2B.

SCALED:
In pairs, complete 9-15-21 reps of:
Synchro Thrusters (65/45 lbs)
Synchro Bar Facing Burpees

Rest until clock reaches 20:00, then...

In pairs, with only one athlete working at a time and paritioning reps however you like, complete the following for time:
100 Cals on the Rower
100 hanging knee raises

Team Series Week 1 workouts have been announced!

1. If you are a registered team, please make sure you are already signed int the class you are attending.

2. Please make sure you have SCORE SHEETS printed out and filled in.

3. Please make sure you know the workouts and understand the rules as well as movement standards.

4. Please make sure you have a judge that can judge your workouts - if you are having trouble linking up with a judge, please email Coach Josh! He can tell you the other teams that are registered and you can judge for each other.

https://games.crossfit.com/workouts/teamseries/2017

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Jerk

Build over the course of the 10 sets to something heavy for the day.

B. For time:
80 Double Unders
80 Air Squats
800 Meter Run
40 Kettlebell Swings (70/53 lbs)
40/30 Cals Row

Time cap: 20-minutes

C. Three sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
Rest 45 seconds after each leg
Rest 90 seconds

Today's Workout:
A. Every 2-minutes for 6 minutes (3 sets):
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Followed by…

Every 2-minutes, for 12 minutes (6 sets):
Front Squat x 5 reps @ 80%

B. 5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65 lbs - NO DROPPING BARBELL)

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
V-Ups x 20 reps
Russian Twist with plate x 20 reps
Rest as needed

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM

(Coach's NOTE: Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. Complete as many rounds and reps as possible in 8-minutes, of:
10 Toes to Bar
10 Burpee Box Jump Overs (24/20")

C. "Optional Accessories"
3 sets of:
12 Dumbbell Floor Press

12 Dumbbell Bent Over Rows (each arm)
Rest as needed

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Close Grip Overhead Squats x 4 reps

Try to go heavier than last week.

B. In teams of 2, complete 2 sets for max reps of:
2 minutes of Wall Ball Shots (20/14 lbs)
2 minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
2 minutes of Double-Unders (every 10 reps is 1 point)
2 minutes of Dumbbell Push Press (50/35 lbs)
2 minutes of Assault Bike (for Cals)
Rest 60 seconds

CATCH WALL BALLS! DO NOT DROP DUMMBELLS!

Today's Workout:
A. Every 2-minutes for 20-minutes (10 sets):
Push Jerk x 2 reps

Work up to a heavy double for the day.

B. Complete as many rounds and reps as possible in 9-minutes, of:
9 Kettlebell Swings (53/35 lbs)
9 Burpees
9 Kettlebell Swings (53/35 lbs)
9 Box Jumps (24/20")

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Every 2-minutes for 12-minutes (6 sets):
1 Pause Back Squat @ 33X1 + 2 Back Squats (no tempo prescription)

Go up 5% from last week.

B. Complete as many rounds and reps as possible in 5-minutes, of:
50 Wall Ball Buy-In (20/14 lbs)
12 Deadlifts (225/155 lbs)
12 Lateral Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
35 Wall Ball Buy-In (20/14 lbs)
9 Deadlifts (225/155 lbs)
9 Lateral Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
20 Wall Ball Buy-In (20/14 lbs)
6 Deadlifts (225/155 lbs)
6 Lateral Barbell Burpees

CATCH YOU WALL BALLS!

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Take 2-minutes for 16-minutes (8 sets):
Clean Pull + Clean + Jerk

Establish a heavy weight for the day.

B. Option A:
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

OR...

Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups

NO DROPPING THE BARBELL FROM OVERHEAD!

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Every 2-minutes for 14-minutes (7 sets):
Front 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 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)

B. Every 3-minutes for for 15-minutes (5 sets):
400 Meter Run
12 Toes-to-Bar

Score is slowest time. Use a running clock, so first round starts at 0:00, second round 3:00, third round 6:00, fourth round 9:00 and fifth round 12:00.

Today's Workout:
A. Take 15-minutes, to establish a heavy-ish load...
Snatch Pull + Snatch + Overhead Squat

LET FEEL DICTATE LOAD.

B. "9/11/2001"
In teams of 2, partitioning reps however you like, complete the following for time:
2977 Meter Row (Buy-in)
---
4 rounds:
9 Burpee Box Jump Overs (EACH)
11 Bar Complexes (135/95 lbs)
---
2001 Meter Row (Cash-out)

TIME CAP: 30-minutes

1 Bar Complex:
Power Clean
Front Squat
Push Press
Front Squat
Push Press

Scheduling Reminder: we will be closed on Monday, September 4th in honor of Labor Day! But here's a workout you can do on your own.

Workout of the Day

A. At a track, park or beach...

Complete 5 rounds for time:

Run 400 Meters

30 Air Squats

15 HR Push-ups

If you don't have 400 Meters marked, run as far as you can in 2 minutes.

B. Enjoy your day off and recharge your body for the rest of the week!