Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 3 reps

Build to today’s heavy triple.

B. In pairs, alternating movements, complete as many rounds and reps as possible in 20 minutes of:
Run 200 Meters
7/5 Muscle-Ups (No Muscle-up, sub 20/15 Ring Dips)
10 Ground to Overhead (155/105 lbs)

C. "Optional Accessories"
One set of:
100 Band Pull Aparts
Comments

Today's Workout:
A. 3 sets of:
Wall Walks (perfect positioning) x 5 reps
Roll to Candlestick x 10 reps (as fast as possible)
Double-Unders x 40-50 reps

B. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-75% of 1-RM

Down 3 seconds, HOLD 2 seconds, Explode to the top, and 1 second to reset.

C. For time:
500 Meter Row
50 Burpee Box Jumps Overs (24/20")

This should be a sprint. Don't hold back here!
Comments

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

Build over the course of the six sets.

B. 21-15-9 rep rounds for time, of:
Kettebell Swings (70/53 lbs)
Chest to Bar Pull-ups
400 Meter Run

C. "Optional Accessories"
Three sets of:
Dumbbell Floor Press x 8 reps
Ab-Wheel x 10-15 reps
Rest as needed
Comments

Today's Workout:
New Gym Rule: If you show up over 5 minutes late to a class or "forget to sign-up" you will be assessed the new penalty of: PER minute late x 3 Burpee Box Jump Overs. You must get these done, before you can jump in with the class. Thank you to those who show up on time and sign-in to class. As a coaching staff, we truly appreciate it!
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Hero September...
"DG"
Complete as many rounds and reps as possible in 10-minutes, of:
8 Toes-to-Bars
8 Dumbbell/Kettlebell Thrusters (35/25 lbs)
12 Walking Lunges with Dumbbell/Kettlebell (35/25 lbs)

Absolutely NO DROPPING DBs/KBs!
Comments

Today's Workout:
New Gym Rule: If you show up over 5 minutes late to a class or "forget to sign-up" you will be assessed the new penalty of: PER minute late x 3 Burpee Box Jump Overs. You must get these done, before you can jump in with the class. Thank you to those who show up on time and sign-in to class. As a coaching staff, we truly appreciate it!
A. Every 2-minutes for 12-minutes (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 60-80%

Build over the 6 sets. Pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″” below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position.

B. With a running clock...
Complete as many rounds and reps as possible in 5-minutes, of:
50 Wall Ball Shots (20/14 lbs to 10'; buy-in)
In remaining time, complete AMRAP of:
12 Deadlifts (185/125 lbs)
12 Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
35 Wall Ball Shots (20/14 lbs to 10'; buy-in)
In remaining time, complete AMRAP of:
9 Deadlifts (225/155)
9 Barbell Burpees

... Rest 5:00...

Complete as many rounds and reps as possible in 5-minutes, of:
20 Wall Ball Shots (20/14 lbs to 10'; buy-in)
In remaining time, complete AMRAP of:
6 Deadlifts (275/185)
6 Barbell Burpees

CATCH THE WALL BALLS FOR GOOD REP.

C. "Optional Accessories"
One set of:
100 Banded Face Pulls
Comments

Today's Workout:
A. Every 2-minutes, for 12-minutes (6 sets):
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

B. Complete as many rounds and reps as possible in 15-minutes, of:
100 Double-Unders
80 Kettlebell Swings (53/35 lbs)
60 Wall Ball Shots (20/14 lbs to 10' - must catch ball)
40 Burpees
20 Pull-ups
Comments

Today's Workout:
A. Take 20 minutes to build to today’s 1-RM Clean & Jerk.

B. In TEAMS of 2, alternating full rounds, complete the following for time:
21-21-18-18-15-15-12-12-9-9: Power Snatch (75/55 lbs)
40 Double Unders
200 Meter Row

ABSOLUTELY NO DROPPING THE BARBELLS! YOU MUST CONTROL IT TO THE FLOOR FOR A GOOD REP.

We are hosting our first ever CrossFit 808 blood drive with the Blood Bank of Hawaii on tomorrow, Saturday, September 24th from 8am to 1pm. We are so thankful for the 50+ blood donors! You all are making our first blood drive a huge success already! There are still a few spots available, please email Coach Elyse (elyse@808crossfit.com) to register. 

Important Scheduling Reminder: While we will still offer our regularly scheduled 8:30am and 10:00am classes to those who are not donating blood, each class will be HARD CAPPED at 20 athletes (which has been updated on the MINDBODY schedule). Please make sure you are signed in or you will be turned away. Sorry, no out-of-town guests or visitors will be allowed to any of our classes this Saturday! We apologize in advance for the inconvenience.
Comments

Today's Workout:
A. In 10-minutes or less, build to 80-85% of your 1-RM Back Squat, and then…

Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 80%

B. Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar
12 Kettlebell Swings (53/35 lbs)
12 Box Jumps (20″)

THIS IS 8-MINUTES, GO HARD AND DON'T HOLD BACK!

C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Banded Good Mornings x 20 reps
Ab-Wheel x 10 reps
Rest as needed

We are hosting our first ever CrossFit 808 blood drive with the Blood Bank of Hawaii on Saturday (9/24) from 8am to 1pm. We are so thankful for the 50+ blood donors! You all are making our first blood drive a huge success already! There are still a few spots available, please email Coach Elyse (elyse@808crossfit.com) to register. 

Important Scheduling Reminder: While we will still offer our regularly scheduled 8:30am and 10:00am classes to those who are not donating blood, each class will be HARD CAPPED at 20 athletes (which has been updated on the MINDBODY schedule). Please make sure you are signed in or you will be turned away. Sorry, no out-of-town guests or visitors will be allowed to any of our classes this Saturday! We apologize in advance for the inconvenience.
Comments

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Strict Shoulder Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B. 5 sets for max reps, of:
Bench Press (Bodyweight) x Max Reps
Unbroken C2B Pull-ups x Max Reps
Rest 3 minutes between sets

*No rest between movements.

C. Take 10-minutes to mobilize/static stretch - focus on shoulders, chest, biceps and triceps.

OR...

Find a buddy and do today's ROM WOD (romwod.com) session.
Comments

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-6 = 2 reps @ 80%
*Sets 7-10 = 1 rep @ 90%

B. Complete as many rounds and reps as possible in 5-minutes, of:
650 Meter Row (buy-in)
In remaining time complete AMRAP of:
9 Hang Power Cleans (95/65 lbs)
25 Double-Unders

Rest 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
400 Meter Row (buy-in)
In remaining time complete AMRAP of:
9 Hang Power Cleans (135/95 lbs)
25 Double-Unders

Rest 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
250 Meter Row (buy-in)
In remaining time complete AMRAP of:
9 Hang Power Cleans (155/105 lbs)
25 Double-Unders

C. "Optional Accessories"
One set of:
100 Band Pull Aparts
Comments
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