Today's Workout:
"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Snatches
3 – Thrusters
4 – Muscle-ups (No MU, sub Ring Dips)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings
9 – Box Jumps (20")
10 – Handstand Push-ups (No HSPU, sub HR Push-ups)
11 – Ground to Overhead
12 – Man Makers

Perform for time, or just for fun.

Advanced barbell load: 135/95 lbs
Intermediate barbell load: 95/65 lbs
Beginner barbell load: 65/45 lbs

Time cap: 50-minutes

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

B. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 5 reps @ 78% of 1-RM

C. For Time:
1000 Meter Row
100 Double Unders
500 Meter Row
100 Double Unders
1000 Meter Row

Time cap: 20-minutes

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Clean and Jerk x 1 rep

Build over the 10 sets.

B. 15-12-9 rep rounds for time, of:
Thrusters (135/95 lbs)
Bar Muscle-Ups

C. "Optional Accessories"
3 sets of:
60 seconds Weighted Plank Hold
Rest as needed

Today's Workout:
A. 3 sets, not for time, of:
Handstand Walk x 30 feet
Muscle-ups x 3-6 reps
Double-Unders x 40-50 reps
Rest as needed

No HS Walk, sub Wall Climbs or Wall Walks.
No Muscle-up, sub Ring Dips or Transitions.

B. Every 4-minutes for 20-minutes (5 sets):
30 Air Squats
20/15 Calorie Row
7 Ground to Overhead (135/95 lbs)

Today's Workout:
A. Two sets of:
30 Second Side Elbow Plank (left)
30 Second Scapular Shrug/Circles from Push-Up Position
30 Second Side Elbow Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

B. Every 2-minutes for 12-minutes (6 sets):
Pausing Snatch X 2 reps
(Pause for 2 seconds at the knee.)
Sets 1-2: 74% of 1-RM Snatch
Sets 3-4: 78%
Sets 5-6: 82%

Immediately follwed by...

Every minute on the minute for 6-minutes (6 sets):
Snatch x 1 rep

Do not to exceed 95%.

C. For Time:
20 Power Snatches (135/95 lbs)
20 Burpees over the Bar
20 Overhead Squats (135/95 lbs)
20 Burpees over the Bar
20 Squat Snatches (135/95 lbs)

Time cap: 16-minutes

Box Brief:

• Please do not forget to sign-in to classes on MINDBODY. This past week only the 6am class has been consistently signing in. If you are having problems with your MINDBODY account, please email Coach Elyse ASAP. Thanks!
• Don't forget every Friday is SPIRIT DAY! Rock your favorite CrossFit 808 tee!
• Our annually "12 Days of Christmas" workout will be on Friday, December 22nd.
• We will be CLOSED on Christmas Day, Monday, December 25th.

Today's Workout:
A. In teams of 3, partitioning reps however you like, complete as many rounds and reps as possible in 25-minutes, of:
50 Calorie Row, 50 Burpees over the Bar, 50 Power Snatches (95/65 lbs)
40 Calorie Row, 40 Burpees over the Bar, 40 Power Snatches (115/75 lbs)
30 Calorie Row, 30 Burpees over the Bar, 30 Power Snatches (135/95 lbs)
20 Calorie Row, 20 Burpees over the Bar, 20 Power Snatches (155/105 lbs)
10 Calorie Row, 10 Burpees over the Bar, Max Power Snatches (165/110 lbs)

B. 4 sets for time:
15 Unbroken Touch-N-Go Deadlifts (225/155)
Rest as little as needed between rounds.

Compare to last week’s 3 sets of 20 reps.

Today's Workout:
A. Take 15-minutes to build to a 1-RM Front Squat.

B. 3 rounds for time, of:
10 Front Squats (185/125 lbs)
20 Chest to bar Pull-ups
50 Double-Unders

(x2 for Single-Unders)

C. "Optional Accessories"
3 rounds, not for time:
L-Sit Hold x 30 seconds (accumulate)
Handstand Hold x 45-60 seconds
Rest as needed

Today's Workout:

A. Every 2-minutes for 8-minutes (4 sets):

Push Press x 6 reps 

The goal is to use the heaviest load possible without failing across the 4 sets.

B. Every 3-minutes for 24-minutes (8 sets):
20/15 Calorie Row
200 Meter Run

If you fail to complete the round under the 3:00, then leak into the next 3:00, finsh and then rest until the next set.

C. "Optional Accessories"

3 rounds, not for time:

10 Hip Extension

20 Weighted Russian Twists

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

B. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 5 reps @ 74% of 1-RM

C. Complete as many rounds and reps as possible in 20-minutes, of:
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Box Jumps (24/20")
30 Calorie Row
30 Toes to Bar

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Power Clean + Hang Clean + Clean

Set 1 – 60%
Set 2 – 70%
Set 3 – 75%
Set 4 – 80%
Set 5 – 85%

Immediately followed by...

Every minute on the mintue for 5-minutes (5 sets):
Clean x 1 rep

B. 3 rounds for time, of:
20 Hang Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
20 Push Press (115/75 lbs)

No dropping barbells if you have smaller plates on.

Time cap: 18-minutes

Today's Workout:
A. Two sets of:
30 Second Side Elbow Plank (left)
30 Second Scapular Shrug/Circles from Push-Up Position
30 Second Side Elbow Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

B. Every 2-minutes for 12-minutes (6 sets):
Pausing Snatch x 2 reps
(Pause for 2 seconds at the knee.)
Sets 1-2: 72% of 1-RM Snatch
Sets 3-4: 76%
Sets 5-6 80%

Immediately follwed by...

Every minute on the minute for 6-minutes (6 sets):
Snatch x 1 rep

Do not to exceed 90%.

C. Every 2-minutes for 10-minutes (5 sets):
Row 20/15 Calories
Max Kipping Handstand Push-ups

Score is total number of HSPU.

Box Brief:

• Please do not forget to sign-in to classes on MINDBODY. This past week only the 6am class has been consistently signing in. If you are having problems with your MINDBODY account, please email Coach Elyse ASAP. Thanks!
• Don't forget every Friday is SPIRIT DAY! Rock your favorite CrossFit 808 tee!
• Our annually "12 Days of Christmas" workout will be on Friday, December 22nd.
• We will be CLOSED on Christmas Day, Monday, December 25th.

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
3-Position Snatch (High Hang, Mid Thigh, and Floor)
Sets 1-3: @ 60% of 1-RM Snatch
Sets 4-5: @ 65%
Set 6: @ 70%
Set 7: @ 73%
Set 8: @ 76%

B. 7 Rounds:
4 Bar Muscle-Ups
6 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50/35 lbs)

Time cap: 20-minutesa

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 5 reps @ 72-76% of 1-RM

B. With a Running Clock:
0:00 – 8:00:
Run 1200 Meters
Max Clean and Jerks (135/95 lbs)

Rest 3-minutes, then...

11:00 – 17:00:
800m Run
Max Power Snatch (115/75 lbs)

Rest 3-minutes, then...

20:00 – 24:00:
400m Run
Max Thrusters (95/65 lbs)

Today's Workout:
A. 3 sets of:
10 Close Grip Bench Press
15 Bent Over Dumbbell Lateral Raises
20 Dumbbell Floor Presses
25 Med-Ball Sit-Ups
Rest 2-minutes between sets.

B. 5 rounds for time, of:
10 Power Cleans (135/95 lbs)
10 Burpees over the Bar

C. "Optional Accessories"
For quality, not time:
20 Strict Toes to Bar
30 V-ups
40 Abmat Sit-Ups

Today's Workout:
A. Barbell Conditioning:
Every minute on the minute for 5-minutes:
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

Barbell: (155/105 lbs)

B. For time:
Buy-In: 1000 Meter Row
2 Rounds:
15 Strict Handstand Push-ups
30 Kettlebell Swings (53/35 lbs)
60 Double-Unders
Cash out: 1000 Meter Row

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Pausing Snatch X 2 reps
(Pause for 2 seconds at the knee.)
Sets 1-2: 70% of 1-RM Snatch
Sets 3-4: 74%
Sets 5-6 78%

B. For time:
30 Chest to Bar Pull-Ups
50 Thrusters (65/45 lbs)
70/50 Calorie Row

PLEASE NO DROPPING BARBELLS. MUST SHOW CONTROL TO THE FLOOR.

C. "Optional Accessories"
For max reps:
60 seconds of Muscle-Ups

*Benchmark Test. Note number completed. Does not need to be unbroken.