Scheduling Reminder: We will be CLOSED tomorrow, Monday, September 1st. Please make your way down to the Blaisdell to watch and cheer your Team 808 athletes on in the Hawaii VA Games. Don't forget to wear your Blue Paradise shirt or tank.
Sunday, August 31, 2014
Saturday, August 30, 2014
Today's WOD:
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Cat-Cow Drill x 10 reps
B. "Event 1.2"
For time:
Male/Female pair 1 completes:
30 thrusters (M) 30 pull-ups (F)
30 thrusters (F) 30 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)
Then,
Male/Female pair 2 completes:
30 thrusters (F) 30 pull-ups (M)
30 thrusters (M) 30 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Cat-Cow Drill x 10 reps
B. "Event 1.2"
For time:
Male/Female pair 1 completes:
30 thrusters (M) 30 pull-ups (F)
30 thrusters (F) 30 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)
Then,
Male/Female pair 2 completes:
30 thrusters (F) 30 pull-ups (M)
30 thrusters (M) 30 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
Friday, August 29, 2014
Thursday, August 28, 2014
FREE INTRO CLASS/BRING-A-FRIEND DAY TONIGHT!
If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, August 28th at 7:15pm! RSVP by emailing josh@808crossfit.com. Thanks!
THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.
The next Group Elements begins Wednesday, September 3, 2014. Please email josh@808crossfit.com with the subject line, "SEPT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.
The next Group Elements begins Wednesday, September 3, 2014. Please email josh@808crossfit.com with the subject line, "SEPT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
Today's WOD:
A. Three sets, not for time, of:
Handstand Hold x 30 seconds
Strict Toes to Bar x 6 reps @ 3110
Unbroken Double-Unders x 30 reps
B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
C. Three sets of:
Weighted Plank Hold x 60 seconds
Stationary Dips x 15-20 reps
A. Three sets, not for time, of:
Handstand Hold x 30 seconds
Strict Toes to Bar x 6 reps @ 3110
Unbroken Double-Unders x 30 reps
B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
C. Three sets of:
Weighted Plank Hold x 60 seconds
Stationary Dips x 15-20 reps
Wednesday, August 27, 2014
Today's WOD:
A. Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.
B. Three sets for times of:
Row 500 Meters
10 Chest to Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)
30 Russian Kettlebell Swings (70/53 lbs)
Rest exactly 2 minutes
A. Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.
B. Three sets for times of:
Row 500 Meters
10 Chest to Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)
30 Russian Kettlebell Swings (70/53 lbs)
Rest exactly 2 minutes
Tuesday, August 26, 2014
Today's WOD:
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
B. Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 (Strict) Handstand Push-Ups
Run 400 Meters
THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.
The next Group Elements begins Wednesday, September 3, 2014. Please email josh@808crossfit.com with the subject line, "SEPT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
FREE INTRO CLASS/BRING-A-FRIEND DAY:
If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, August 28th at 7:15pm! RSVP by emailing josh@808crossfit.com. Thanks!
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
B. Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 (Strict) Handstand Push-Ups
Run 400 Meters
THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.
The next Group Elements begins Wednesday, September 3, 2014. Please email josh@808crossfit.com with the subject line, "SEPT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
FREE INTRO CLASS/BRING-A-FRIEND DAY:
If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, August 28th at 7:15pm! RSVP by emailing josh@808crossfit.com. Thanks!
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