Today's Workout:
Scheduling Reminder: We will be CLOSED tomorrow for the Hawaii VA Games, so put your BLUE PARADISE tee or tank on and go to the Neal Blaisdell Center to cheer on your six 808 teams. We will be following a Holiday Schedule on Labor Day, Monday, September 7th: 8:30am and 10:00am classes ONLY.
A. Three sets, not for time, of:
Muscle-Ups x 2-4 reps
Unbroken Double-Unders x 40-60 reps

B. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

C. For time:
100 Wall Balls (30/20 lbs to 10 ft)

You must catch the ball for rep to count.
Comments

Today's Workout:
Scheduling Reminder: We will be CLOSED for the Hawaii VA Games on Saturday, September 5th. We will be following a Holiday Schedule on Labor Day, Monday, September 7th: 8:30am and 10:00am classes ONLY.
A. Three sets, not for time of:
Strict Handstand Push-Ups x 10-12 reps
L-Seated Dead Hang x 30 seconds

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:
88% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C. For time:
50 Burpee Box Jumps (24/20")
Comments

Today's Workout:
Scheduling Reminder: We will be CLOSED for the Hawaii VA Games on Saturday, September 5th. We will be following a Holiday Schedule on Labor Day, Monday, September 7th: 8:30am and 10:00am classes ONLY.
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

B. 5 rounds for time of:
15 Chest-to-bar Pull-ups
Run 400 meters
Comments

Today's Workout:
Scheduling Reminder: We will be CLOSED this Saturday, September 5th in honor of the Hawaii VA Games. Please wear your BLUE Paradise tee or tank and make your way over to the Neal Blaisdell to support your six CrossFit 808 teams.
A. Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

B. 5 rounds for time, of:
7 Squat Cleans (155/105 lbs)
14 Kettlebell Swings (53/35 lbs)

Time cap: 20-minutes
Comments

Today's Workout:
Scheduling Reminder: We will be CLOSED this Saturday, September 5th in honor of the Hawaii VA Games. Please wear your BLUE Paradise tee or tank and make your way over to the Neal Blaisdell to support your six CrossFit 808 teams.
A. Every minute on the minute for 6-minutes (6 sets):
Full + Quarter Front Squat x 1 rep

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C. 4 rounds for time, of:
500 Meter Row
10 Overhead Squats (155/105 lbs)

Time cap: 20-minutes
Comments

Today's Workout:
A. Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Cat-Cow Drill x 10 reps

B. In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
10 Thrusters (135/95 lb)
15 Burpees over the Barbell

Only one partner may be working on the couplet at a time, and the other partner will be completing the run (or row). Partners will switch tasks once the running partner returns.
Comments

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 90-95%

B. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

C. 5 Rounds:
5 Unbroken Strict Presses
20/15 Calorie Row
25 Ab-Mat Sit-ups
Rest 1:00 between rounds.

Athletes choose Strict Press load.
Comments

Jeff Chang hiking the Ko'olau Ridge in his 808 Beef Cake tank top!
Today's Workout:
A. Three sets, not for time, of:
Handstand Hold x 30-45 seconds
Strict Toes to Bar x 6 reps @ 3110
Unbroken Double-Unders x 40-60 reps (unbroken)

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:
85% Back Squat x Max Reps @ 20X1

Use the same weight as last week, and aim to beat last week’s result.

C. 5 sets each for time of:
300m Row
Rest 1-minute between sets.
Comments

Reminder: Don't forget to purchase tickets for the 2015 Hawaii VA Games by TODAY, Wednesday, August 26th, at https://hawaiivagames.com. Also, don't forget to select CrossFit 808 as your AFFILIATE and help us win the challenge in ticket sales this year.

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.

Drop the barbell after the hang clean.

B. As many rounds and reps as possible in 10-minutes, of:
50 Double-Unders
21 Box Jumps (24/20")
15 Chest to Bar Pullups
Comments


Today's Workout:
Reminder: Don't forget to purchase tickets for the 2015 Hawaii VA Games by TOMORROW, Wednesday, August 26th, at https://hawaiivagames.com. Also, don't forget to select CrossFit 808 as your AFFILIATE and help us win the challenge in ticket sales this year.
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

B. 5 rounds for time, of:
10 Power Cleans (135/95 lbs)
10 Burpees

C. 5 sets of:
30 seconds of Max Rep Ring Muscle-ups
Rest 2-minutes between sets.
Comments
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