Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets.

B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

C. For max reps:
2 Minutes of Box Step-Ups with Barbell (95/65 lbs)
4 Minutes of Strict Pull-Ups
Comments

Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Alternating Pistols x 6-8 each leg
Toes to bar x 10-12 reps

B. In teams of three, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Burpee Box Jump Overs (24/20")
Wall Balls (30/20 lb to 10 ft)
Comments

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

B. For time:
Run 1200 Meters
63 KB Swings (53/35 lbs)
36 Pull-ups
Run 800 Meters
42 KB Swings
24 Pull-ups
Run 400 Meters
21 KB Swings
12 Pull-ups
Comments

Today's WOD:
A. Three sets, not for time of:
Strict Handstand Push-Ups x 10-12 reps
L-Seated Dead Hang x 30 seconds
Double Unders x 30-40 reps

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then…
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Push-Ups x 20-40 unbroken reps
Comments

Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean

B. Four sets for times of:
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (70/53 lbs)
40 Double-Unders
Rest 3-minutes
Comments

Today's WOD:
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

B. Every 10 minutes, for 30 minutes (3 sets) of:
Row 1000 Meters
20 Burpees over the Bar
20 Push Press (95/65 lbs)
Comments

Today's WOD:
A. Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

C. Four sets of:
Jumping Lunges with Barbell x 20 reps
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds
Comments

Today's WOD:
A. Three sets, not for time of:
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)
L-Seated Dead Hang x 30 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Double Unders x 30-40 reps

B. In teams of three, with only one partner working at a time*, complete:
100 Kettlebell Swings (70/53 lbs)
25 Synchronized Burpees
400 Meter Run
100 Dumbbell Shoulder to Overhead
25 Synchronized Burpees
400 Meter Run
100 Wall Balls (30/20 lbs to 10 ft)
25 Synchronized Burpees
400 Meter Run
Comments

Important announcement: We will be CLOSED tomorrow, Friday, August 8th, due to the anticipated bad weather from Hurricane Iselle. If the weather conditions clear up and it is safe to hold classes we will let you know. Stay safe everyone!
Comments

Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Alternating Pistols x 6-8 each leg
Toes to bar x 10-12 reps

B. Every 2-minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1

C. Three sets of:
Weighted Plank Holds x 60 seconds
Weighted GHD Hip Extension x 6-8 reps @ 2014

Scheduling Announcement: Please check the website frequently for notices about gym closure due to Hurricane Iselle and Julio, from Thursday, August 7th through Monday, August 11th. 

We must use common sense and if the roads are not good for driving, I do not want you guys coming to the gym. I will post updates on our CrossFit 808 Facebook page as well. Get your hurricane kits ready and please be safe!
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