Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Bench Press
B. Three sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups or Chest to Bar Pull-ups
Rest 3 minutes
Tuesday, September 30, 2014
Monday, September 29, 2014
Today's WOD:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85
B. Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch
C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011
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, October 2, 2014 at 7:00pm! 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 7:00pm on Monday, Tuesday and Thursday. 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 Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85
B. Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch
C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011
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, October 2, 2014 at 7:00pm! 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 7:00pm on Monday, Tuesday and Thursday. 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 Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
Saturday, September 27, 2014
Today's WOD:
A. Take 15 minutes to build to today’s heavy Jerk.
Keep it light here. Focus on speed and mechanics.
B. In teams of three, partitioning reps however you like, complete the following for time:
50 Deadlifts (275/185 lbs)
60 Toes to Bar
70 Box Jump-Overs (24”/20″)
80 Kettlebell Swings (53/35 lbs)
90 Double-Unders
90 Calories on Concept 2 erg (30 each)
90 Double-Unders
80 Kettlebell Swings (53/35 lbs)
70 Box Jump-Overs (24”/20″)
60 Toes to Bar
50 Deadlifts (275/185 lbs)
A. Take 15 minutes to build to today’s heavy Jerk.
Keep it light here. Focus on speed and mechanics.
B. In teams of three, partitioning reps however you like, complete the following for time:
50 Deadlifts (275/185 lbs)
60 Toes to Bar
70 Box Jump-Overs (24”/20″)
80 Kettlebell Swings (53/35 lbs)
90 Double-Unders
90 Calories on Concept 2 erg (30 each)
90 Double-Unders
80 Kettlebell Swings (53/35 lbs)
70 Box Jump-Overs (24”/20″)
60 Toes to Bar
50 Deadlifts (275/185 lbs)
Friday, September 26, 2014
Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch + Snatch
Suggested loads per set (by %): 55, 60, 65, 70, 70, 75, 75, 80, 80, 85
B. Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes
C. For time:
21 Thrusters (115/65 lbs)
7 Muscle-Ups
15 Thrusters (115/75 lbs)
5 Muscle-Ups
9 Thrusters (115/75 lbs)
3 Muscle-Ups
A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch + Snatch
Suggested loads per set (by %): 55, 60, 65, 70, 70, 75, 75, 80, 80, 85
B. Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes
C. For time:
21 Thrusters (115/65 lbs)
7 Muscle-Ups
15 Thrusters (115/75 lbs)
5 Muscle-Ups
9 Thrusters (115/75 lbs)
3 Muscle-Ups
Thursday, September 25, 2014
Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-4 reps
Alternating Pistols x 6-8 reps each
Unbroken Double-Unders x 40-50 reps
B. Three rounds for time of:
50 Ab-mat Sit-Ups
50 foot Overhead Walking Lunges (55/35 lbs plate)
THE NEXT GROUP ELEMENTS PROGRAM BEGINS OCTOBER 6TH:
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 7:00pm on Monday, Tuesday and Thursday. 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 Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
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, October 2, 2014 at 7:00pm! RSVP by emailing josh@808crossfit.com. Thanks!
A. Three sets, not for time, of:
Muscle-Ups x 2-4 reps
Alternating Pistols x 6-8 reps each
Unbroken Double-Unders x 40-50 reps
B. Three rounds for time of:
50 Ab-mat Sit-Ups
50 foot Overhead Walking Lunges (55/35 lbs plate)
THE NEXT GROUP ELEMENTS PROGRAM BEGINS OCTOBER 6TH:
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 7:00pm on Monday, Tuesday and Thursday. 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 Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
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, October 2, 2014 at 7:00pm! RSVP by emailing josh@808crossfit.com. Thanks!
Wednesday, September 24, 2014
IMPORTANT Parking Announcement for FRIDAY, SATURDAY and SUNDAY!
This memo is to notify you that Woodcraft will be holding their annual woodworking
show in the parking lot during the weekend of 9/26/14. Below is the schedule:
9/26/14 (Friday) - Set-up in the 429 parking lot at 12:00pm. Please remove your vehicles from the 429 parking lot by 11:50am. Woodcraft will provide parking for displaced tenants in the parking lot on the corner of Waiakamilo and Kalani Street (in front of the building with the large mural of a wave).
9/27/14 (Saturday) - Show from 9:00am to 6:00pm. Customers will park off property at the parking lot on the corner of Waiakamilo and Kalani Street.
9/28/14 (Sunday) - Show from 9:00am to 6:00pm. Customers will park off property at the parking lot on the corner of Waiakamilo and Kalani Street.
9/27/14 (Saturday) - Show from 9:00am to 6:00pm. Customers will park off property at the parking lot on the corner of Waiakamilo and Kalani Street.
9/28/14 (Sunday) - Show from 9:00am to 6:00pm. Customers will park off property at the parking lot on the corner of Waiakamilo and Kalani Street.
Please be aware that the parking lot may be congested during this time. Woodcraft will have someone to direct traffic and oversee any possible parking problems. If you have any other questions, please email me at elyse@808crossfit.com. Thanks in advance for your kokua!
Today's WOD:
A. Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes
A. Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes
B. For time:
Row 2000 Meters
12 Front Squats (185/125 lbs – from the ground)
12 Strict Handstand Push-Ups
10 Front Squats (185/125 lbs – from the ground)
10 Strict Handstand Push-Ups
8 Front Squats (185/125 lbs – from the ground)
8 Strict Handstand Push-Ups
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