Today's WOD:
A. Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes

B. Three sets for times of:
500 Meter Row
5 Thrusters (135/95 lbs)
10 Burpees over the Barbell (lateral okay)
Rest 3 minutes or while your partner goes.

Today's WOD:
A. Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

B. Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

Today's WOD:

In teams of 3, complete five rounds for time of:
400m Run
10 Thrusters (135/95 lb.)
20 Pull-Ups

Everyone must start the run together, however the first person back can start the Thrusters and Pull-ups, which will be done in Conga-line style.

Today's WOD:

A. 3 sets not for time, of:

Muscle-ups x 2-6 reps

L-sit Hold x 30-40 seconds (accumulate)

B. "Barbell Cycling Practice"

Perform each set for time of: 

Power Snatch x 5 reps 

Rest 2 minutes 

C. In teams of two, partners alternate movements, to complete 10 rounds for time of:
Wall Ball Shots x 15 reps (20/14 lbs to 10′)
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps (24″/20″)

Today's WOD:
A. Three sets, not for time, of:
Strict Toes to Bar x 8-10 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B. In teams of two, complete four sets of:
Row 1000 Meters
400 Meter Farmers Carry (50/35 lbs DB)

Partners can partition row and carry however they would like.

New Group Elements begins tonight at 7:15pm!

Today's WOD:
A. Eight sets of:
Clean + Clean from Below the Knee
Rest 2-minutes

B. Three rounds for time of:
Power Clean x 10 reps (135/95 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps

Group Elements begins on Wednesday! Sign-up today!

Today's WOD:
A. Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

B. Four rounds for time of:
185/125 lbs Front Squats x 5 reps
Chest to Bar Pull-Ups x 10 reps
400 Meter Run
*Barbells taken from the ground

Next Group Elements begins Wednesday, October 2nd!

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 (info@808crossfit.com) about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). 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, October 2, 2013. Please email josh@808crossfit.com with the subject line, "October 13 Elements Program," to reserve your spot (spaces are limited and filling up fast).