Counter Burger Fundraiser Night this Wednesday!

REMINDER: Please support CrossFit 808's 2 Regional teams by eating at the Counter Burger Kahala this Wednesday, April 2nd. Counter Burger will donate 20% of your purchase to CrossFit 808 and CrossFit 808 Plan B! All you have to do is print this flyer (above) and bring it with you when you go eat your delicious meal at the Counter. Don't forget to tell all of your friends and family! Thank you in advance for your support!

Today's WOD:
A. Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

B. Complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Squat Clean x 6 reps
Pull-ups x 12 reps

Today's WOD:

A. Five sets of:

3-Position Clean

(one from the floor, then the mid-hang, then the high hang)

Rest as needed

B. Complete as many rounds and reps as possible in 12 minutes of:

135/95 lb. Hang Squat Clean x 6 reps

Pull-ups x 12 reps

Today's WOD:

For time:
Run 400 Meters
25 Kettlebell Swings (53/35 lbs)
Run 400 Meters
25 Kettlebell Swings (53/35 lbs)
25 Box Jumps (24/20"")
Run 400 Meters
25 Kettlebell Swings (53/35 lbs)
25 Box Jumps (24/20"")
25 Alternating DB Snatch (55/35 lbs)
Run 400 Meters
25 Kettlebell Swings (53/35 lbs)
25 Box Jumps (24/20"")
25 Alternating DB Snatch (55/35 lbs)
25 Burpees

Today's WOD:
"Open Workout 14.5"
21 Thrusters (95/65 lbs)
21 Bar-facing Burpees

18 Thrusters (95/65 lbs)

18 Bar-facing Burpees

15 Thrusters (95/65 lbs)

15 Bar-facing Burpees

12 Thrusters (95/65 lbs)

12 Bar-facing Burpees

9 Thrusters (95/65 lbs)

9 Bar-facing Burpees

6 Thrusters (95/65 lbs)

6 Bar-facing Burpees

3 Thrusters (95/65 lbs)

3 Bar-facing Burpees

*Master's 55+ use: 65/45 lbs for Thrusters.

OPEN WORKOUT 14.5!

6:00AM CLASS
Males: Chris S., Danny, Yoshi, Beldon, Flo, and Orion
Females:

8:30AM CLASS
Males: Kyle and Vic
Females: Kathleen, Kellie, and Sica

NOON CLASS
Males: Johnson, Adam G., Jose, Kurt, and Steve R.
Females: Jen, Hien, Julie, Peedi, Abi, Syd, Sarah, Sharnell, Alicia, Brie, and Mary

FRIDAY NIGHT LIGHTS
Doors will open at 5:00pm for athletes to come in and warm-up! First heat will start promptly at 5:40pm. If you have any questions please email Coach Elyse at elyse@808crossfit.com.

NOTE: WE WILL NOT BE ALLOWING ATHLETES TO REDO THIS WORKOUT ON MONDAY; IT IS FRIDAY OR SUNDAY FOR 14.5. Thanks!

Heat 1 (5:40pm): Rachel, Janet, Violet, Darin, Steve O., and Dan W.

Heat 2 (6:00pm): Marsha, Debbie, Joanna, Charlie, Marcus, and Aaron

Heat 3 (6:20pm): Shyla, Nikki, Ryan B., Jon M., and Mana

Heat 4 (6:40pm): Brianna, Dana, Ryan S., Chris, and Ramsey

Heat 5 (7:00pm): Andrea, Ryan W., Byron, and Kamu

Today's WOD:
A. Three sets, not for time, of:
15′ Rope Climbs x 1-2 ascents
L-Sit x 30-45 seconds

B. Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets

C. Three rounds for time of:
20 Wall Ball Shots (30/20 lb)
20 Toes to Bar