Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 7:00am, 8:30am, and 10:00am classes only! Sorry no out-of-town guests today (you must be signed in on MINDBODY). We have a full house! PLEASE FIND STREET PARKING FOR CLASSES TODAY. Thanks!
"Memorial Day Murph"
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Partition reps however you like. If you have body armor or a weighted vest, wear it.
Comments

Memorial Day Murph on Monday!

Scheduling Reminder: We are following a Holiday Schedule on Monday, May 29th - 7:00am, 8:30am, and 10:00am classes only (you must be signed in on MINDBODY)! Sorry no out-of-town guests today. We have a full house!

PLEASE FIND STREET PARKING FOR CLASSES (either down Kalani Street or the metered parking along the canal as it is free on holidays). Other tenants are still open for business and we do not want you to have to move your car in the middle of "Murph." Thanks for your kokua!
Comments (3)

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%

followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean + Jerk @ 65-80%

followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean + Jerk @ 80-95%

B. For time:
75/60 Cal Assault Bike
50 Power Snatches (75/55 lbs)
25 Over-the-Bar Burpees

*Absolutely NO DROPPING BARBELLS.
Comments

TOMORROW: 808 BLACK FRIDAY


Wear a black 808 shirt/tank to class tomorrow (Friday) in support of our 2 teams competing at the California Regional. Plan B will be in Heat 1 and Team 808 will be in Heat 3.

FRIDAY (5/26)
Event 1:
Heat 1: 9:00am PDT (6:00am HI time)
Hear 3: 10:00am PDT (7:00am HI time)

Event 2:
Heat 1: 11:00am PDT (8:00am HI time)
Heat 3: 11:40am PDT (8:40am HI time)
Comments

Today's Workout:
A. Take 20 minutes to build to today’s 1-RM Back Squat

Let feel dictate loading.

B. “DT”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Time cap: 20-minutes

California Regional/Memorial Day Weekend schedule:
Friday: Normal Schedule
Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY. Sorry, no out-of-town guests today! We've got full classes. Thanks!
Tuesday: Normal Schedule
Comments

Today's Workout:
A. Every minute on the minutes for 16-minutes (8 sets):
Odd: 15 Wallballs (20/14 lbs)
Even: 50 Double-Unders

Rest until the clock hits 20:00, then...

B. "Helen"
3 rounds for time, of:
400m Run
21 KB Swings (53/35 lbs)
12 Pull-ups

California Regional/Memorial Day Weekend schedule:
Friday: Normal Schedule
Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY.
Tuesday: Normal Schedule
Comments

Today's Workout:
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

B. Every minute on the minute for 20-minutes (5 sets):
Minute 1 - 12 Toes to Bar
Minute 2 - 12 Dumbbell Front Rack Lunges (50/35 lbs)
Minute 3 - 10 Burpee Box Jump Overs (24/20")
Minute 4 - 50 sec Plank Hold (elbows)

California Regional/Memorial Day Weekend schedule:
Friday: Normal Schedule
Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY.
Tuesday: Normal Schedule
Comments

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch

Loading per set:
*Sets 1-2 – 70%
*Sets 3-4 – 75%

Immediately followed by...

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Build to today's heavy over the 6 sets.

B. Four sets for times:
Row 500 meters
12 Overhead Squats (135/95 lbs)
Rest 60 seconds

California Regional/Memorial Day Weekend schedule:
Friday: Normal Schedule
Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY.
Tuesday: Normal Schedule
Comments

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B. In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Single-Arm DB Overhead Squat (50/35 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 DB Overhead Squats, and Partner B will run 400 meters – and so on for 30 minutes.
Comments

Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%

Goal is to beat your reps achieved on April 27, 2017.

B. Complete as many rounds and reps as possible in 13-minutes, of:
45 Calorie Row
45 Thrusters (95/65)
45 Toes to Bar
45 Handstand Push-ups

C. Three sets of:
V-ups x 20 reps
Reverse Hypers x 20 reps @ 1010
Rest as needed
Comments
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