Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat x 3 reps
Sets 1-3: 80% of 1-RM
Sets 4-6: 85%

B. Complete as many rounds and reps as possible in 15-minutes, of:
4 Bar Muscle-Ups
8 Front Squats (155/105 lbs)
12 Burpee Box Jumps (24/20")

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
1 Power Clean + 1 Push Jerk

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

B. Complete as many rounds and reps as possible in 15-minutes, of:
200 Meter Run, 4 Kettlebell Swings (53/35 lbs)
200 Meter Run, 8 Kettlebell Swings
200 Meter Run, 12 Kettlebell Swings
200 Meter Run, 16 Kettlebell Swings
200 Meter Run, 20 Kettlebell Swings
Continue to add (4) reps per round

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
3-position Snatch (High Hang, Mid Thigh, Floor)

Only go up in load if speed and mechanics are sound.

B. 5 rounds for time, of:
15 Deadlifts (155/105 lbs)
20 AbMat Sit-Ups
25 Double-Unders

TIME CAP: 18-minutes

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Back Squat
Set 1 - 5 Reps @ 70% of 1-RM
Set 2 - 5 Reps @ 73%
Set 3 - 5 Reps @ 76%
Set 4 - 5 Reps @ 79%
Set 5 - 5 Reps @ 82%
Set 6 - 5 Reps @ 82%

B. 3 rounds for time, of:
10 Power Snatches (135/85 lbs)
20 Box Jump Overs (24/20")
30 Wallballs (20/14 lbs to 10' - CATCH YOUR BALL)

PLEASE CATCH YOUR WALL BALLS.

Today's Workout:
Scheduling Reminder: Friday we will be operating on a holiday schedule - 7:00am, 8:30am, and 10:00am classes only! We are CLOSED on Saturday (tomorrow) for our annual Thanksgiving Throwdown! PLEASE FIND STREET PARKING FOR THIS EVENT.
A. Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest as needed

B. In teams of 3, complete as many rounds and reps in 25-minutes of:
600 Meter Run (each athlete runs a 200 Meter leg)
60/42 Cals on the Rower/Assault Bike
60 Thrusters

Round 1 – 75/55 - NO DROPPING THE BAR!
Round 2 – 95/65 - NO DROPPING THE BAR!
Round 3 – 115/75 - NO DROPPING THE BAR!
Round 4 – 135/95
Round 5 – 155/105

Today's Workout:
Scheduling Reminder: We will be CLOSED on Thursday in honor of Thanksgiving. Friday we will be operating on a holiday schedule - 7:00am, 8:30am, and 10:00am classes only!

"12 Days of Thankfulness"

1 200 Meter Run

2 Bar Muscle-ups or Chest to Bar Pull-ups

3 Dumbbell Thrusters (45/30 lbs)

4 Box Jumps (24/20″)

5 Burpees

6 Kettlebell Swings (70/53 lbs)

7 Wall Balls (30/20 lbs to 10 ft)

8 Single-Arm DB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (45/30 lbs)

11 Ring Dips

12 Man-Makers (45/30 lb DBs)

TIME CAP: 50 minutes

YOU MUST CATCH THE WALL BALL FOR THE REP TO COUNT. ABSOLUTELY NO DROPPING THE DUMBBELLS OR KETTLEBELLS.

Today's Workout:
A. 2 sets not for time, of:
Banded Pull Aparts x 20 reps
Shoulder Opener Stretch x 60 seconds (each side)
Rest as needed

B. Every 2-minutes for 14-minutes (7 sets):
Power Snatch + Hang Squat Snatch + Overhead Squat

C. Complete as many rounds and reps as possible in 15-minutes, of:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats* (115/75 lbs)

*NO DROPPING BARBELLS FROM OVERHEAD!

Gym Announcements:

• We still need more judges for Thanksgiving Throwdown, if you feel like you can pull a double duty and compete as well as judge, the sign-up sheet is posted on the whiteboard.
• This Wednesday, November 22nd is our annual "12 Days of Thankfulness" workout. As always, PLEASE make sure you are signing up for classes on MINDBODY! If your account is not working, please email Coach Elyse ASAP!
• Saturday, November 25th is our annual Thanksgiving Throwdown. Workouts will be released Monday (11/20) evening. The comp will run from about 8:00am to 4:00pm. As in the past years, please be aware that you will need to find street parking for the day. If you can carpool that would be even better as we are expecting a full house of competitors and spectators!
• Mock Oly Meet and the CrossFit Lift Off - Sign-up sheet is still posted on the whiteboard. The last day to register will be next week, Wednesday, November 29th!

Today's Workout:
Scheduling Reminder: We will be CLOSED on Thursday in honor of Thanksgiving. Friday we will be operating on a holiday schedule - 7:00am, 8:30am, and 10:00am classes only!
A. Every 90 seconds for 15-minutes (10 sets):
Clean Deadlift + Hang Clean + Jerk

Build over the course of the 10 sets.

B. 5 rounds for time, of:
9 Strict Handstand Push-ups
12 Toes to Bar
15 Deadlifts (185/135 lbs)

Time cap: 20-minutes

C. For Quality:
30 Ring Rows
30 Strict Pull-Ups

Gym Announcements:

• We still need more judges for Thanksgiving Throwdown, if you feel like you can pull a double duty and compete as well as judge, the sign-up sheet is posted on the whiteboard.
• This Wednesday, November 22nd is our annual "12 Days of Thankfulness" workout. As always, PLEASE make sure you are signing up for classes on MINDBODY! If your account is not working, please email Coach Elyse ASAP!
• Saturday, November 25th is our annual Thanksgiving Throwdown. Workouts will be released Monday (11/20) evening. The comp will run from about 8:00am to 4:00pm. As in the past years, please be aware that you will need to find street parking for the day. If you can carpool that would be even better as we are expecting a full house of competitors and spectators!
• Mock Oly Meet and the CrossFit Lift Off - Sign-up sheet is still posted on the whiteboard. The last day to register will be next week, Wednesday, November 29th!

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
5 Touch and Go Squat Cleans

Choose a single weight to go across with.

B. In teams of 2, partition reps however you like, complete as many rounds and reps as possible in 20-minutes, of:
400 Meter Run (together)
50/35 Cals on Bike OR Rower
50 Wall Balls (20/14 lbs - BALL MAY NOT TOUCH THE GROUND TILL ALL REPS ARE COMPELTE)
50/35 Cals on Rower OR Bike
50 Wall Balls (20/14 lbs - BALL MAY NOT TOUCH THE GROUND TILL ALL REPS ARE COMPELTE)

*If you Bike first, Row the next 50/35 Cals, so that you touch both the bike and rower in the same round.

C. "Optional Accessories"
Take 10-minutes to build to today’s 5-RM Z-Press.

Today's Workout:
Scheduling Reminder: We are hosting Coach Sage Burgener's Weightlifting Seminar on Saturday, November 18th! No 10:00am class.
A. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 3 reps @ 85% of 1-RM

B. 5 rounds for time, of:
5 Strict Handstand Push-ups
10 Kettlebell Swings (70/53 lbs)
15 Toes to Bar

Time cap: 20-minutes

Today's Workout:
Scheduling Reminder: FRIDAY, November 10th we will be observing VETERAN'S DAY with a modified schedule - 7:00am, 8:30am and 10:00am classes ONLY! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY AS CLASS SIZE IS LIMITED.
A. Every 2-minutes for 12-minutes (6 sets):
Deadlift x 3 reps

Climbing in weight as long as mechanics are good.

B. Complete as many rounds and reps as possible in 15-minutes, of:
10 Deadlifts (225/155 lbs)
15 Wallballs (20/14 lbs)
200 Meter Run

C. "Optional Accessories"
3 sets for quality, not time:
4/2 L Pull-ups
8 Ring Push-ups
12 V-ups

*No L Pull-up, sub L Hang from bar or Tempo Leg Raises.

Today's Workout:
Scheduling Reminder: FRIDAY, November 10th we will be observing VETERAN'S DAY with a modified schedule - 7:00am, 8:30am and 10:00am classes ONLY! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY AS CLASS SIZE IS LIMITED. If your Mindbody is not working, please let Coach Elyse know ASAP (elyse@808crossfit.com).
A. Every 2-minutes for 12-minutes (6 sets):
3 Hang Squat Cleans + Jerk

Build in load over the 6 sets.

B. Every 2-minutes for 10-minutes (5 sets):
Front Squat x 2 reps

Immediately followed by...

Every 2-minutes for 6-minutes (3 sets):
Front Squat x 1 rep

C. Every minute on the minute for 10-minutes (10 sets):
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups

Today's Workout:
A. Strict Handstand Push-ups
2 Rounds:
Max Unbroken Strict Handstand Push-ups
50% of Max Strict Handstand Push-ups
40% of Max Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

B. Complete as many rounds and reps as possible in 15-minutes, of:
30 Double Unders
15 Dumbbell Power Cleans (50/35 lbs)
30 Double Unders
15 Toes to Bar

PLEASE NO DROPPING DUMBBELLS! Control them to the floor for a good rep.

C. "Optional Accessories"
Crossover Symmetry Cool-Down Protocol

Today's Workout:
A. 2 sets not for time of:
Banded Face Pulls x 20 reps
Rest 60 seconds
Shoulder Opener Stretch x 60 seconds (each side)
Rest as needed

B. Every 2-minutes for 14-minutes (7 sets):
Hang Squat Snatch + Snatch

Drop between repetitions. Building in weight.

C. Ascending Ladder for 7 Minutes:
3 Thrusters (95/65)
3 Burpees over the Bar
6 Thrusters (95/65)
6 Burpees over the Bar
9 Thrusters (95/65)
9 Burpees over the Bar
12 Thrusters (95/65)
12 Burpees over the Bar
...so on so forth until time expires.

PLEASE DO NOT DROP BARS FROM OVERHEAD.

Gym Announcements:

• FRIDAY, November 10th we will be observing VETERAN'S DAY with a modified schedule - 7:00am, 8:30am and 10:00am classes ONLY! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY AS CLASS SIZE IS LIMITED. If your Mindbody is not working, please let Coach Elyse know ASAP (elyse@808crossfit.com).
• FRIDAY: 808 Spirit Day! Wear your favorite 808 shirt to class!
• Saturday, November 11th is BRING A FRIEND to the 10:00am class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.
• Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
• Saturday, December 2nd from 10:00-2:00pm we will be running an in-house Mock Oly Meet in conjunction with the CrossFit LIFT OFF! You do not need to do the Lift-Off in order to participate in the Oly Meet. However, for those that are registered for the Lift-Off, we will run the met-con on Sunday morning (similar to how we run Second Chance Sundays during the Open). Sign-up sheet is posted at the gym on the whiteboard.

Today's Workout:
A. Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B. In teams of 3, partitioning however you like, complete the following:
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (155/105)
AMRAP Back Squats (185/125)

Rest 3:00

AMRAP 7:
50 Push Press (95/65)
50 Push Press (135/95)
AMRAP Push Press (155/105)

rest 3:00

AMRAP 7:
50 Deadlifts (185/125)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Gym Announcements:

• Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
• Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
• Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 8:00-11:30am.
• Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.

Today's Workout:
A. 2 Rounds:
Max Unbroken Muscle-ups
45% of Max Muscle-ups
35% of Max Muscle-ups

*Rest as little as needed between sets, and rest 2:00 between rounds.

Don't have Bar Muscle-ups, sub Jumping Chest to Bar Pull-ups, Strict Pull-ups or Ring Rows.

B. 2 rounds for time, of:
400 Meter Run
30 Wall Balls (20/14 lbs)
30 Box Jumps (24/20")
400 Meter Run
21 Kettlebell Swings (53/35 lbs)
12 Pull-Ups

Time cap: 25-minutes

Today's Workout:
A. Every 90 seconds for 9-minutes (2 Waves):
Hang Clean + Clean + Jerk
Set 1 & 4 – 76% of 1-RM Clean & Jerk
Set 2 & 5 – 81%
Set 3 & 6 – 86%

Rest 60 seconds, then at 10:00 on the clock...

Every 2-minutes for 6-minutes (3 sets):
Clean and Jerk x 1 rep
Set 1 – 86% of 1-RM Clean & Jerk
Set 2 – 88%
Set 3 – 90%

B. 4 rounds for time, of:
21 Air Squats
15 Toes to Bar
12 Alternating Dumbbell Snatches (50/35 lbs)

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
Ring Rows x 10-12 reps @ 2111
Banded Monster Walks x 50 feet
Rest as needed