Today's WOD:

A. Three sets, not for time, of:
Chest to Bar Pull-ups x 10-12 reps
Double-Unders x 30 reps
L-sit Hold x 30 seconds (accumulate)

B. AMRAP in 15-minutes, of:
10 Burpees
15 Wall Balls (20/14 lbs. to 10 ft.)
20 Regional Style Box Jumps (24"/20")

C. Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest as needed

Yesterday's WOD Board:
Will be posted when I get back.

Today's WOD:
A. Four sets of:
Jerk Balance Practice x 3 reps (climb in weight)
Rest 2-minutes

B. Six sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed

C. Every minute on the minute for 12-minutes:
2 Unbroken Touch & Go Power Cleans
2 Muscle-ups or 5 Ring Dips

Yesterday's WOD Board:

"Life isn’t about finding yourself. Life is about creating yourself." 

-George Bernard Shaw

Today's WOD:
A. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

B. Every minute, on the minute for 20-minutes:
4 Power Snatches
8 Kettlebell Swings (70/53 lbs.)

C. 3 sets of:
GHD Sit-ups x 15-20 reps
Rest as needed

Attention CrossFit 808 Keikis and Parents: No KEIKI (kids) Class on Thursday, November 29th and Tuesday, December 4th. Coach Elyse will be competing in California this weekend. We will however have the Saturday Keiki Class with Coach Shay!


Yesterday's WOD Board:

No Keiki Class on Thursday and next week Tuesday!

"Treat people as if they were what they ought to be, and you help them to become what they are capable of being."

-Johann Wolfgang von Goethe

Above: Our AM Group Elements is underway with Coach Joe!

Today's WOD:
A. Four sets of:
Clean x 1.1.1.1
Rest 3-4 minutes between sets

B. "Open WOD 12.5"
AMRAP in 7-minutes, of:
3 Thrusters (100/65 lbs.)
3 Chest to bar Pull-ups
6 Thrusters (100/65 lbs.)
6 Chest to bar Pull-ups
9 Thrusters (100/65 lbs.)
9 Chest to bar Pull-ups
12 Thrusters (100/65 lbs.)
12 Chest to bar Pull-ups
15 Thrusters (100/65 lbs.)
15 Chest to bar Pull-ups
18 Thrusters (100/65 lbs.)
18 Chest to bar Pull-ups
21 Thrusters (100/65 lbs.)
21 Chest to bar Pull-ups...

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Attention CrossFit 808 Keikis and Parents: No KEIKI (kids) Class on Thursday, November 29th and Tuesday, December 4th. Coach Elyse will be competing in California this weekend. We will however have the Saturday Keiki Class with Coach Shay!

Saturday's WOD Board:

CrossFit Allstar in the house!

“Consult not your fears, but your hopes and your dreams.”

-Pope John XXIII

Above: KC Stallsmith owner of CrossFit Allstar in the Big Island brought her family to Oahu for Thanksgiving and got a WOD in at our box! Thanks for stopping by!

Today's WOD:
A. Take 10-minutes to build to a heavy-ish deadlift in 4-5 sets.

B. 6 rounds for time:
12 Deadlifts (245/165 lbs.)
16 Pull-ups
400m Run

Yesterday's WOD Board:

"Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving." 

-W.T. Purkiser

Today's WOD:
A. Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep

B. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets

C. 3 sets of:
GHD Sit-ups x 15-20 reps
Rest as needed

Wednesday's WOD Board:

Happy Thanksgiving!

"Give thanks for a little and you will find a lot."

-Hausa of Nigeria

Today's WOD:
A. Back Squat

B. "Open WOD 12.4"
AMRAP in 12-minutes of:
150 Wall Balls (20/14 lbs. to 10/9 ft.)
90 Double-Unders
30 Muscle-ups

A very thankful Thanksgiving!

Wishing all of you a wonderful rest day and an even better Thanksgiving! Thank you to everyone who has been apart and still apart of the CrossFit 808 ohana - I couldn't have hand picked a better group to represent us. CrossFit 808 is a second home and a second family to all of its members, so always remember you have two families who love and care for you. 

Big shout out to the coaches of CrossFit 808: Josh, Joe, John, Mike, Kyla, and Cheyne. You guys are the heart and soul of this box. This box could not function without you six. The quality and compassion you all provide is the reason our members are so successful. I am so grateful for each and every one of you!

Thank you to my dad for all the behind the scenes work he does. You may or may not know this, but my dad is the guy that quietly comes into the gym restocks the water, paper towels, and toilet paper. He also cleans everything from the walls to the mirrors and showers upstairs. When I'm too tired from the week to mop the gym floor, he's the guy that fills and does it. I am to say the least, spoiled by my father, but not ungrateful. He has been behind me from day one on this dream of mine to open a CrossFit Affiliate, and I am so thankful.

To my coach and mentor, CJ Martin (owner of CrossFit Invictus): thank you for taking me under your wing and developing me into the athlete I am today. Over the past year, I have crushed PRs in movements I never thought possible. I am so thankful I am one of your athletes and look forward to the very bright future.

I hope everyone has an awesome Thanksgiving Day! We'll see you at the box tomorrow to work off everything non-Paleo you consume!

Next Elements Program begins Monday, November 26, 2012! Sign-up today, space is limited!

For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (with Coach Josh). 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 Elements program begins Monday, November 26, 2012. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

Thanksgiving Holiday Schedule:

In honor of Thanksgiving, we will be CLOSED on Thursday, November 22nd. 

Holiday Schedule on Black Friday, November 23rd: 9am, 10am, and 11am only!

Normal Class Schedule on Saturday, November 24th: 9am and 10am.

Yesterday's WOD Board: