Today's WOD:

Scheduling Reminder: New Year's Eve we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. We will be CLOSED on New Year's Day (Wednesday).

A. In teams of three, complete as many rounds as possible in 15 minutes of:

225/155 lb. Deadlift x 3 reps

Burpees x 6 reps

24″/20″ Regional Box Jumps x 9 reps

Rest EXACTLY five minutes, and then...

B. In teams of three, complete as many rounds as possible in 15 minutes of:

135/95 lb. Power Cleans x 5 reps

Pull-ups x 10 reps

For both portions, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible. If you’re working alone, simply rest twice as long as it took you to complete your full round.

Today's WOD:
A. Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2-3 reps (try to increase the load a bit from last week)
Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)

B. Three sets of:
Ring Dips x 15 reps
Rest as needed
Weighted Prone Plank Hold x 60-75 seconds
Rest as needed

Scheduling Reminder: New Year's Eve we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. We will be CLOSED on New Year's Day (Wednesday).

8:00am (2 spots): Vic, Mana, Flo, Orion, Yoshi, Wayne, Mark, Kyle, Kai, Kaitlin, Leslie, Jamey, Rosie, Julie, Joanna, Jade, Charlotte, and Dana

9:30am (5 spots): John L., Chad, Justin U., Steve O., Teddy, Nick, Chelli, Shawna, Peedi, Kathleen, Alicia, Raynell, Debbie, Deb's Sister (Shellie), Brianna, and Jorge

11:00am (3 spots): Ryan Scott, Jay, Ramsey, Jon M., Grant, Ken K., Violet, Sarah, Lai Lai, Peggy, Kate, Brie, Janet, Linzy, Mary, and Lee

Today's WOD:
Scheduling Reminder: Holiday Schedule on New Year's Eve (8:30am, 10am, and noon only). We will be CLOSED on New Year's Day.
A. Take 15-minutes to practice three gymnastics skills of your choice.

B. Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:

10 Air Squats

10 Burpee Box Jump-Overs (24/20")

Barbell Club Reminder: No Barbell Club this Sunday! Enjoy your mid-cycle break and holiday season! See you next Sunday, January 5th!

Today's WOD:
A. Five sets of:
Front Squat x 1 rep
Rest 2-3 minutes

B. Five sets of:
Clean x 1 rep @ 90%
Rest 2-3 minutes

C. For time:
40 Wall Ball Shots (30/20 lbs to 10 ft.)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Scheduling Reminder for next week: New Year's Eve (Tuesday, December 31st) we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. Please let us know which class you will attend by signing up at the gym or in the comments below. Thanks!

We will be CLOSED on New Year's Day (Wednesday).

Today's WOD:
A. Every minute, on the minute, for 10 minutes:
Hang Snatch + Overhead Squat

B. Three sets of:
Four-Stop Halting Snatch Deadlift x 1 rep @ 95-105% of 1-RM snatch
Rest as needed

C. For time:

2000 Meter Row

100 Double-Unders

50 Kettlebell Swings (70/53 lbs)

Scheduling Reminder for next week: New Year's Eve (Tuesday, December 31st) we will be following a Holiday Schedule: 8:00am, 9:30am and 11:00am CLASSES ONLY. Please let us know which class you will attend by signing up at the gym or in the comments below. Thanks!

We will be CLOSED on New Year's Day (Wednesday).

HO! HO! HO!

Merry Christmas to the CrossFit 808 family both near and far! I hope you have a wonderful time with your friends and family. Enjoy your day resting and recovering from the "12 Days of Christmas." 

We will be back tomorrow (12/26) with a regular class schedule! See you in class!

Today's WOD:
Scheduling Reminder: 
Today, December 24th: Holiday Schedule (8:30am, 10:00am and noon classes only).
We are CLOSED tomorrow, Christmas Day, December 25th - Merry Christmas!


"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Power Cleans (135/95 lb.)
3 – Dumbbell Thrusters (45/25 lbs)
4 – Ring Dips
5 – Burpees
6 – Toes to Bar
7 – Pull-ups (Advance Athletes do Chest to Bar Pull-ups)
8 – Kettlebell Swings (70/53 lbs)
9 – Regional Style Box Jumps (24/20")
10 – Shoulder to Overhead (135/95 lbs)
11 – Front Squats (135/95 lb.)
12 – Man Makers (45/25 lbs)


See December 24, 2012.