Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Build over the 10 sets.

B. "Karen"
For time:
150 Wall Balls (20/14 lbs to 10')

MUST CATCH BALL FOR REP.

C. Three sets of:
Kettlebell/Dumbbell Turkish Get-up x 5 reps each arm
Banded Glute Bridges x 60 seconds
Rest as needed
Comments

Today's Workout:
A. Take 15-minutes to build to today’s 3-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B. "Elizabeth"
21-15-9 rep rounds for time, of:
Cleans (135/95 lbs)
Ring Dips

C. "Optional Accessories"
Three sets of:
GHD Hip Extension x 15-20 reps
Plank Hold x 60 seconds
(add weight if possible)
Rest as needed
Comments

Today's Workout:
Reminder: Scores for 17.5 are due by 2:00pm today (Hawaii time)! We are also following a modified schedule in honor of Kuhio Day - NO 7:00pm CLASS!
A. Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

B. In teams of 2, alternating full rounds, complete as many rounds and reps in 18-minutes, of:
12 Calories on Assault Bike or Rower
9 Hang Power Snatches (75/55 lbs)
6 Toes to Bar

*Absolutely NO DROPPING THE BARBELL FROM OVERHEAD!
Comments

Coach B is coming back to 808!


We are excited to host the CrossFit Weightlifting Course on April 8th and 9th!

Coach Burgener himself will be leading the course with his awesome daughter, Sage Burgener, as his assistant coach. This might be the last one in Hawaii for awhile, so do not miss this amazing opportunity to learn from the very very best. Spaces are filling up fast, so please do not wait to register. 

You do not need the Level 1 certification to attend this course. All levels are welcomed! Click the link to register: https://crossfit.regfox.com/wlhonoluluapril2017.
Comments

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday (Kuhio Day) - NO 7:00pm CLASS! Mindbody already reflects this modification.
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (70/53 lbs)
50 Hand-Release Push-ups

Partners must run together, and may only start KBS once both members are back in the gym.
Comments

Today's Workout:
"17.5"
10 rounds for time, of:
9 Thrusters (95/65 lbs)
35 Double-Unders

Time cap: 40-minutes

6:00am class:
Heat 1 (6:30am): Gabe (Matt), Yoshi (Chris S), Megan (Haili), Maryrose (Gracie), Beaman
Heat 2 (6:45am): Matt M (Gabe), Chris S (Yoshi), Haili (Megan), Gracie (Maryrose), Kyle, Greg M

8:30am class:
Heat 1 (9:00am): Linn, Katelyn (Iris), Mary, Joy K (Glenn), Jon M (Christine), Lara, Bob K
Heat 2 (9:15am): Iris, Christine (Jon M), Glenn (Katelyn), Andrea (Linn), Chelli, Jess

Noon class:
Heat 1 (12:30pm): Andrew (Nate), Jen J (MJ), Steve Y (Shawna) Liz Liu (visitor)
Heat 2 (12:45pm): Nate (Andrew), Melissa J (Jen J), Shawna (Steve Y), Raynell, Ken K

FRIDAY NIGHT LIGHTS:
Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

HEAT 1 (5:30pm):
Thibs, Ryan A, Brad, Lei, Nate O, Kendall, and Priscilla

HEAT 2 (5:50pm):
Nick, Luke, Cullen, Darin, Sergio, Chantelle, and Diamand

HEAT 3 (6:10pm):
Rob, Andrew G, Aaron F, Eric, John, Zach, Alicia, and Sarah

HEAT 4 (6:30pm):
David, Roberto, Nader, Lewis, Mike Y, Jenna, and Kelcie
Comments

Today's Workout:
Reminder: Deadline to sign-up on MINDBODY for registered Open athletes for Friday classes and FNL is 4:00pm today (Thursday). Heat schedule will be posted shortly after.
A. Every minute, on the minute, for 10 minutes:
Power Jerk x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B. For time:
40/30 Calorie Assault Bike
20 Deadlifts (275/185 lbs)
10 Muscle-Ups*
20 Deadlifts (275/185 lbs)
40/30 Calorie Assault Bike

*No MU, sub 30 Ring/Box Dips.

C. "Optional Accessories"
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Plank Hold x 60 seconds
(add weight if possible)
Rest 60 seconds
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 30 Double-Unders + 10 Toes to Bar
Station 2 – Run 200 Meters
Station 3 – 30 Double-Unders + 10 Burpees
Station 4 – 10 Shoulder to Overhead (155/105 lbs)
Comments

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps

Build to today’s heavy double.

B. Three rounds for time, of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs to 10′ Target)
20 Box Jumps (30″/24″)
10 Chest to Bar Pull-ups
Comments

Today's Workout:
A. Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 80%
Rest 2 minutes

B. Against a 3-minute running clock, complete:
Row 500 Meters
55/35 lb Dumbbell Squat Clean Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.
Comments
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