Today's Workout:
A. Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds

Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds
Comments

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 2-4 reps
L-Sit x 30-45 seconds (accumulate in smaller clusters if necessary)

B. Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%

C. Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (70/53 lbs)
15 Wall Ball Shots (30/20 lbs to 10 ft)
10 Burpees
Comments

Today's Workout:
A. Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

B. Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

C. Every 8-minutes for 24-minutes (3 sets):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar

Comments

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
Strict Handstand Push-ups x 6 reps

*If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps, sub L-seated DB Press or work on negatives.

B. Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Increase load each set, working to the heaviest 5-rep set possible.

C. Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes
Comments

Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. In teams of 2, alternating full rounds, complete the following:
Four rounds each for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest exactly 5 minutes, and then…

Complete rounds of 12, 9 and 6 rep rounds for time of:
185/125 lb Overhead Squat
Toes to Bar
Rest exactly 5 minutes, and then…

Four rounds each for time of:
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (30/20 lbs)
Comments

Today's Workout:
A. Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

B. Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders
Rest 4-minutes, then…

Every two minutes, for 10 minutes (5 sets):
10 Burpees
20 Air Squats
Comments


We are hosting a Free Intro to CrossFit session at the Lululemon Ala Moana store, TOMORROW, Saturday, January 24th at 8:30am! Let your friends and family members know, so we can pack the house and show them what CrossFit 808 is all about.
Comments

Today's Workout:
A. Three sets, not for time, of:
15-20 "Open" Box Jumps (24/20")
10-12 Alternating Pistols

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
GHD Hip Extension x 10 reps @ 2012
Rest 45 seconds
Comments

Free Intro to CrossFit session this Saturday!

Come join Coach Sage, Coach E and Coach Shay this Saturday at the Lululemon Ala Moana store! We are hosting a Free Intro to CrossFit session at 8:30am! Let your friends and family members know, so we can pack the house and show them what CrossFit 808 is all about.


Comments

Today's Workout:
A. Three sets, not for time, of:
L-sit Hold x 30-45 seconds
Double-Unders x 40-50 reps
(Unbroken if you are proficient.)

B. Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-90% of 1-RM C&J

C. Three sets for times of:
10 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
20 Kettlebell Swings (70/53 lbs)
Rest 2 minutes
Comments
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