Today's Workout:
A. Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets

B. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C. Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week)
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed
Comments

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

B. Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Shoulder to Overhead (115/75 lbs)
Rest 4 minutes
Comments

Group Elements Holiday Gift Certificates!

Wondering what to get your loved ones for the holidays? Look no further! For a limited time, we are offering Group Elements Gift Certificates for $150. The next session begins Monday, January 5th! Please email info@808crossfit.com for more details.

The CrossFit 808 GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 6:30pm on Monday, Tuesday and Thursday. Attendance at all classes is required to pass. The next Group Elements begins Monday, January 5th at 6:30pm!
Comments

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (155/105 lbs)
9 Burpees Over the Barbell
12 Pull-Ups (perform C2B if you are proficient)

Rest exactly 4 minutes, and then…

C. Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs to 10 ft)
Comments

Today's Workout:
A. Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep

Perform both movements at 85-90% of your 1-RM Snatch.

B. Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (135/95 lbs)
Comments

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%

B. In teams of 2, alternating full rounds, complete as many reps and rounds as possible in 12 minutes of:
3 Deadlifts (275/185 lb)
6 Toes to Bar
9 Regional Box Jumps (24/20")

Rest exactly 2 minutes, and then:
In teams of 2, complete as many rounds and reps as possible in 12-minutes, of:
Run 400 Meters (together)
12 Synchronized Bar Facing Burpees
Comments

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Immediately followed by...
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%

B. Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – 10 Pull-ups + 20 Double-Unders
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Push Press (95/65 lbs)

Absolutely no dropping the bar from overhead.

"Performance"
A. Same as above.

B. Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – Double-Under practice
Minute 2 – 10 Burpee Step Overs
Minute 3 – 10 Push Press
Comments

Today's Workout:
A. Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

(Remember, these numbers should be based off of your tested 1-RM on November 13th…not a number that you hit or dreamed of hitting many moons ago.)

C. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed
Comments

Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%

B. For time:
Row 2000 Meters
40 Burpees over the Erg
Comments

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B. Against a 15-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
25 Chest to Bar Pull-ups

at 5:00 on the Running Clock
For time:
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
20 Chest to Bar Pull-ups

at 10:00 on the Running Clock
For time:
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
15 Chest to Bar Pull-ups
Comments
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