Today's Workout:
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. Take 15-minutes to build to a heavy-ish 1-RM Overhead Squat.

C. Team Series 2017
For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups

Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None

Our annual @bloodbankhawaii blood drive will be on Saturday, October 21st from 7:00am to noon!

Last year we donated a whopping 53 units of blood and saved over 150 lives here in the islands. With the shortage of blood this year, it is even more important to donate!

This is open to the entire community! Everyone is welcome to come donate. Drinks and snacks will be provided for recovery! So tell your friends and family and see Kate or Elyse to sign up today. Or email elyse@808crossfit.com.

#helpsavelives #givelife #donateblood #crossfit808blooddrive #bloodbankofhawaii

Today's Workout:
A. Team Series 2017
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

Followed by...

B. 21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Time cap: 30 minutes
Tiebreak: None

Today's Workout:
A. Take 15-minutes to build to a heavy-ish (or opening load) Back Squat.

B. Team Series 2017
On a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
2 Clean Lift-Offs with Pause at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats

*Sets 1-3 – 70-75% of 1-RM Clean
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

B. For time:
600 Meter Run
50 Overhead Squats (45/35 lbs)
600 Meter Run
50 Thrusters (45/35 lbs)
600 Meter Run
50 Front Squats (45/35 lbs)

Time cap: 20-minutes

Today's Workout:

A. Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

1 Snatch Lift-Off + 1 Snatch from Below the Knee

(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B. Complete as many rounds and reps as possible in 18-minutes, of:

18 Calorie Row

15 Wall Balls (20/14 lbs) 

12 Alternating Dumbbell Snatches (50/35 lbs) 

9 Toes to Bar

Today's Workout:
A. Take 10-minutes to build to today’s 3-RM Pause Front Squat @ 32X1

Followed by. . .

Every two minutes, for 10 minutes (5 sets):
Front Squat x 4 reps @ 85% of 1-RM Front Squat
(no tempo prescription for these)

B. For time:
21 Burpees over the Barbell
21 Power Cleans (135/95 lbs)
21 Burpees over the Barbell