USAW American Open 2012

"In order to succeed, you must first be willing to fail."

-Anonymous

Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Snatch

B. Take 15 minutes to build to today’s 1-RM Clean

C. 4 sets of:
Front Squat x 1 rep (heavy)
Rest 2 minutes

Yesterday's WOD Board:

Today's WOD:

A. Three sets, not for time, of:
Chest to Bar Pull-ups x 10-12 reps
Double-Unders x 30 reps
L-sit Hold x 30 seconds (accumulate)

B. AMRAP in 15-minutes, of:
10 Burpees
15 Wall Balls (20/14 lbs. to 10 ft.)
20 Regional Style Box Jumps (24"/20")

C. Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest as needed

Yesterday's WOD Board:
Will be posted when I get back.

Today's WOD:
A. Four sets of:
Jerk Balance Practice x 3 reps (climb in weight)
Rest 2-minutes

B. Six sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed

C. Every minute on the minute for 12-minutes:
2 Unbroken Touch & Go Power Cleans
2 Muscle-ups or 5 Ring Dips

Yesterday's WOD Board:

"Life isn’t about finding yourself. Life is about creating yourself." 

-George Bernard Shaw

Today's WOD:
A. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

B. Every minute, on the minute for 20-minutes:
4 Power Snatches
8 Kettlebell Swings (70/53 lbs.)

C. 3 sets of:
GHD Sit-ups x 15-20 reps
Rest as needed

Attention CrossFit 808 Keikis and Parents: No KEIKI (kids) Class on Thursday, November 29th and Tuesday, December 4th. Coach Elyse will be competing in California this weekend. We will however have the Saturday Keiki Class with Coach Shay!


Yesterday's WOD Board:

No Keiki Class on Thursday and next week Tuesday!

"Treat people as if they were what they ought to be, and you help them to become what they are capable of being."

-Johann Wolfgang von Goethe

Above: Our AM Group Elements is underway with Coach Joe!

Today's WOD:
A. Four sets of:
Clean x 1.1.1.1
Rest 3-4 minutes between sets

B. "Open WOD 12.5"
AMRAP in 7-minutes, of:
3 Thrusters (100/65 lbs.)
3 Chest to bar Pull-ups
6 Thrusters (100/65 lbs.)
6 Chest to bar Pull-ups
9 Thrusters (100/65 lbs.)
9 Chest to bar Pull-ups
12 Thrusters (100/65 lbs.)
12 Chest to bar Pull-ups
15 Thrusters (100/65 lbs.)
15 Chest to bar Pull-ups
18 Thrusters (100/65 lbs.)
18 Chest to bar Pull-ups
21 Thrusters (100/65 lbs.)
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.

Attention CrossFit 808 Keikis and Parents: No KEIKI (kids) Class on Thursday, November 29th and Tuesday, December 4th. Coach Elyse will be competing in California this weekend. We will however have the Saturday Keiki Class with Coach Shay!

Saturday's WOD Board:

CrossFit Allstar in the house!

“Consult not your fears, but your hopes and your dreams.”

-Pope John XXIII

Above: KC Stallsmith owner of CrossFit Allstar in the Big Island brought her family to Oahu for Thanksgiving and got a WOD in at our box! Thanks for stopping by!

Today's WOD:
A. Take 10-minutes to build to a heavy-ish deadlift in 4-5 sets.

B. 6 rounds for time:
12 Deadlifts (245/165 lbs.)
16 Pull-ups
400m Run

Yesterday's WOD Board:

"Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving." 

-W.T. Purkiser

Today's WOD:
A. Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep

B. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets

C. 3 sets of:
GHD Sit-ups x 15-20 reps
Rest as needed

Wednesday's WOD Board: