WE MOVED!

WE HAVE OFFICIALLY MOVED:
CrossFit 808
419 Waiakamilo Road, Unit 2C
Honolulu, HI 96817

Look for the large mustard yellow warehouse buildings. We are in the same parking lot with the Karaoke Bar: Alley Cats, just down the middle driveway (behind WoodCraft and Sherman Williams).
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Classes at 419 Waiakamilo start today (Monday)!

Important announcement: Despite our valiant effort this weekend, the showers are still under construction and will not be ready tomorrow. However, we will still have all regular scheduled classes at the new space. We apologize for any inconvenience this has caused. Showed should be ready by Tuesday! The new address: 419 Waiakamilo Road, Unit 2C.

Today's WOD:
A. Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest 2-minutes

B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C. For time:
Row 2000 Meters
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Today's WOD:
A. Three sets, not for time of:
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)
L-Sit Hold x 30 seconds

B. In teams of three, complete the following for time:
400 Meter Run (together)
25 Synchronized Burpees
100 Wall Ball Shots (30/20 lbs)
25 Synchronized Burpees
100 Kettlebell Swings (53/35 lbs)
25 Synchronized Burpees
400 Meter Run (together)
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Today's WOD:
A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B. Five rounds for time of:
5 Power Cleans (135/95 lbs)
10 Front-Racked Reverse Lunges (135/95 lbs)
15 Toes to Bar
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Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-4 reps
Unbroken Double-Unders x 40-50 reps

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

C. Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees

Choose a weight that you have used in past weeks.
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Today's WOD:
A. Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

Build over the course of the 8 sets.

B. Three rounds for time of:
Run 400 Meters
100 Double-Unders
10 Thrusters (135/95 lbs)
Rest 3 minutes
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Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B. Every 6 minutes, for 24 minutes (4 sets of)
Row 500 Meters
20 Chest to Bar Pull-ups

This should take less than 5 minutes in every set.
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Today's WOD:
A. Five sets of:
Front Squat x 2 reps
Rest no more than 2-minutes

Build over the course of the five sets to today’s heavy double.

B. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (53/35 lbs)
10 Alternating Overhead Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (53/35 lbs)
10 Alternating Overhead Lunges with Kettlebell
10 Chest to Bar Pull-Ups
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Above: At the end of September, we will be moving to 419 Waiakamilo Road, Unit 2C.

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

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. Partners will switch tasks once the running partner returns.
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Today's WOD:
A. Three sets, not for time of:
Strict Handstand Push-Ups x 10-12 reps
L-Seated Dead Hang x 30 seconds
Double Unders x 30-40 reps

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
(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)

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

C. Three sets of:
Weighted Plank Holds x 60 seconds
Stationary Dips x 30 reps
Rest as needed
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