Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Close Grip Overhead Squats x 4 reps

Try to go heavier than last week.

B. In teams of 2, complete 2 sets for max reps of:
2 minutes of Wall Ball Shots (20/14 lbs)
2 minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
2 minutes of Double-Unders (every 10 reps is 1 point)
2 minutes of Dumbbell Push Press (50/35 lbs)
2 minutes of Assault Bike (for Cals)
Rest 60 seconds

CATCH WALL BALLS! DO NOT DROP DUMMBELLS!

Today's Workout:
A. Every 2-minutes for 20-minutes (10 sets):
Push Jerk x 2 reps

Work up to a heavy double for the day.

B. Complete as many rounds and reps as possible in 9-minutes, of:
9 Kettlebell Swings (53/35 lbs)
9 Burpees
9 Kettlebell Swings (53/35 lbs)
9 Box Jumps (24/20")

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Every 2-minutes for 12-minutes (6 sets):
1 Pause Back Squat @ 33X1 + 2 Back Squats (no tempo prescription)

Go up 5% from last week.

B. Complete as many rounds and reps as possible in 5-minutes, of:
50 Wall Ball Buy-In (20/14 lbs)
12 Deadlifts (225/155 lbs)
12 Lateral Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
35 Wall Ball Buy-In (20/14 lbs)
9 Deadlifts (225/155 lbs)
9 Lateral Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
20 Wall Ball Buy-In (20/14 lbs)
6 Deadlifts (225/155 lbs)
6 Lateral Barbell Burpees

CATCH YOU WALL BALLS!

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Take 2-minutes for 16-minutes (8 sets):
Clean Pull + Clean + Jerk

Establish a heavy weight for the day.

B. Option A:
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

OR...

Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups

NO DROPPING THE BARBELL FROM OVERHEAD!

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Every 2-minutes for 14-minutes (7 sets):
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)

B. Every 3-minutes for for 15-minutes (5 sets):
400 Meter Run
12 Toes-to-Bar

Score is slowest time. Use a running clock, so first round starts at 0:00, second round 3:00, third round 6:00, fourth round 9:00 and fifth round 12:00.

Today's Workout:
A. Take 15-minutes, to establish a heavy-ish load...
Snatch Pull + Snatch + Overhead Squat

LET FEEL DICTATE LOAD.

B. "9/11/2001"
In teams of 2, partitioning reps however you like, complete the following for time:
2977 Meter Row (Buy-in)
---
4 rounds:
9 Burpee Box Jump Overs (EACH)
11 Bar Complexes (135/95 lbs)
---
2001 Meter Row (Cash-out)

TIME CAP: 30-minutes

1 Bar Complex:
Power Clean
Front Squat
Push Press
Front Squat
Push Press

Scheduling Reminder: we will be closed on Monday, September 4th in honor of Labor Day! But here's a workout you can do on your own.

Workout of the Day

A. At a track, park or beach...

Complete 5 rounds for time:

Run 400 Meters

30 Air Squats

15 HR Push-ups

If you don't have 400 Meters marked, run as far as you can in 2 minutes.

B. Enjoy your day off and recharge your body for the rest of the week!