Today's Workout:
Scheduling Reminder: We are hosting Coach Sage Burgener's Weightlifting Seminar on Saturday, November 18th! No 10:00am class.
A. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 3 reps @ 85% of 1-RM

B. 5 rounds for time, of:
5 Strict Handstand Push-ups
10 Kettlebell Swings (70/53 lbs)
15 Toes to Bar

Time cap: 20-minutes
Comments

Today's Workout:
Scheduling Reminder: FRIDAY, November 10th we will be observing VETERAN'S DAY with a modified schedule - 7:00am, 8:30am and 10:00am classes ONLY! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY AS CLASS SIZE IS LIMITED.
A. Every 2-minutes for 12-minutes (6 sets):
Deadlift x 3 reps

Climbing in weight as long as mechanics are good.

B. Complete as many rounds and reps as possible in 15-minutes, of:
10 Deadlifts (225/155 lbs)
15 Wallballs (20/14 lbs)
200 Meter Run

C. "Optional Accessories"
3 sets for quality, not time:
4/2 L Pull-ups
8 Ring Push-ups
12 V-ups

*No L Pull-up, sub L Hang from bar or Tempo Leg Raises.
Comments

Today's Workout:
Scheduling Reminder: FRIDAY, November 10th we will be observing VETERAN'S DAY with a modified schedule - 7:00am, 8:30am and 10:00am classes ONLY! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY AS CLASS SIZE IS LIMITED. If your Mindbody is not working, please let Coach Elyse know ASAP (elyse@808crossfit.com).
A. Every 2-minutes for 12-minutes (6 sets):
3 Hang Squat Cleans + Jerk

Build in load over the 6 sets.

B. Every 2-minutes for 10-minutes (5 sets):
Front Squat x 2 reps

Immediately followed by...

Every 2-minutes for 6-minutes (3 sets):
Front Squat x 1 rep

C. Every minute on the minute for 10-minutes (10 sets):
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups
Comments

Today's Workout:
A. Strict Handstand Push-ups
2 Rounds:
Max Unbroken Strict Handstand Push-ups
50% of Max Strict Handstand Push-ups
40% of Max Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

B. Complete as many rounds and reps as possible in 15-minutes, of:
30 Double Unders
15 Dumbbell Power Cleans (50/35 lbs)
30 Double Unders
15 Toes to Bar

PLEASE NO DROPPING DUMBBELLS! Control them to the floor for a good rep.

C. "Optional Accessories"
Crossover Symmetry Cool-Down Protocol
Comments

Today's Workout:
A. 2 sets not for time of:
Banded Face Pulls x 20 reps
Rest 60 seconds
Shoulder Opener Stretch x 60 seconds (each side)
Rest as needed

B. Every 2-minutes for 14-minutes (7 sets):
Hang Squat Snatch + Snatch

Drop between repetitions. Building in weight.

C. Ascending Ladder for 7 Minutes:
3 Thrusters (95/65)
3 Burpees over the Bar
6 Thrusters (95/65)
6 Burpees over the Bar
9 Thrusters (95/65)
9 Burpees over the Bar
12 Thrusters (95/65)
12 Burpees over the Bar
...so on so forth until time expires.

PLEASE DO NOT DROP BARS FROM OVERHEAD.

Gym Announcements:
  • FRIDAY, November 10th we will be observing VETERAN'S DAY with a modified schedule - 7:00am, 8:30am and 10:00am classes ONLY! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY AS CLASS SIZE IS LIMITED. If your Mindbody is not working, please let Coach Elyse know ASAP (elyse@808crossfit.com).
  • FRIDAY: 808 Spirit Day! Wear your favorite 808 shirt to class!
  • Saturday, November 11th is BRING A FRIEND to the 10:00am class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.
  • Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
  • Saturday, December 2nd from 10:00-2:00pm we will be running an in-house Mock Oly Meet in conjunction with the CrossFit LIFT OFF! You do not need to do the Lift-Off in order to participate in the Oly Meet. However, for those that are registered for the Lift-Off, we will run the met-con on Sunday morning (similar to how we run Second Chance Sundays during the Open). Sign-up sheet is posted at the gym on the whiteboard.
Comments

Today's Workout:
A. Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B. In teams of 3, partitioning however you like, complete the following:
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (155/105)
AMRAP Back Squats (185/125)

Rest 3:00

AMRAP 7:
50 Push Press (95/65)
50 Push Press (135/95)
AMRAP Push Press (155/105)

rest 3:00

AMRAP 7:
50 Deadlifts (185/125)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Gym Announcements:
  • Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
  • Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
  • Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 8:00-11:30am.
  • Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.
Comments

Today's Workout:
A. 2 Rounds:
Max Unbroken Muscle-ups
45% of Max Muscle-ups
35% of Max Muscle-ups

*Rest as little as needed between sets, and rest 2:00 between rounds.

Don't have Bar Muscle-ups, sub Jumping Chest to Bar Pull-ups, Strict Pull-ups or Ring Rows.

B. 2 rounds for time, of:
400 Meter Run
30 Wall Balls (20/14 lbs)
30 Box Jumps (24/20")
400 Meter Run
21 Kettlebell Swings (53/35 lbs)
12 Pull-Ups

Time cap: 25-minutes
Comments (1)

Today's Workout:
A. Every 90 seconds for 9-minutes (2 Waves):
Hang Clean + Clean + Jerk
Set 1 & 4 – 76% of 1-RM Clean & Jerk
Set 2 & 5 – 81%
Set 3 & 6 – 86%

Rest 60 seconds, then at 10:00 on the clock...

Every 2-minutes for 6-minutes (3 sets):
Clean and Jerk x 1 rep
Set 1 – 86% of 1-RM Clean & Jerk
Set 2 – 88%
Set 3 – 90%

B. 4 rounds for time, of:
21 Air Squats
15 Toes to Bar
12 Alternating Dumbbell Snatches (50/35 lbs)

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
Ring Rows x 10-12 reps @ 2111
Banded Monster Walks x 50 feet
Rest as needed
Comments

Today's Workout:
Scheduling Reminder: Happy Halloween, we will be closing early, so people can go trick-o-treating with their families - NO 7:00pm CLASS tonight!
A. 2 rounds, not for time, of:
Max Unbroken Strict Handstand Push-ups
45% of Max Strict Handstand Push-ups
35% of Max Strict Handstand Push-ups
*Rest as little as needed between sets and rest 2:00 between rounds.

Don't have Strict, sub L-seated DB Presses or Handstand Push-ups off a box.

B. On the 0:00…
3 rounds for time:
10 Clean & Jerks (135/95 lbs)
5/3 Bar Muscle-Ups*

On the 20:00…

For time:
1200 Meter Run

On the 30:00…

3 rounds for time:
10 Thrusters (135/95 lbs)
10 Burpees over the Bar

*No Bar Muscle-ups, sub Chest to Bar Pull-ups x2 or Jumping Chest to Bars x2.

Gym Announcements:

  • Plumbing Update: Great news! We will be installing new pressurized toilets on Tuesday, October 31st from noon to about 2:00pm. We hope this will help with the clogging in our plumbing line. We will still have class, but the women's side bathrooms will be CLOSED. Showers and men's side toilet should still be operating.
  • Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
  • Aloha Friday is 808 Spirit Day: this week's theme is wear black and blue!
  • Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
  • Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 10:00am and 4:00pm. We will post more heat times later this week!
  • Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! Sign-up sheet will be posted on the whiteboard.
Comments

Today's Workout:
Scheduling Reminder: On Tuesday, October 31st, Halloween Day, we will be closing early, so people can go trick-o-treating with their families - NO 7:00pm CLASS!
A. Every minute on the minute for 12-minutes (3 Waves):
Minute 1 – 3 Reps @ 74% of 1-RM Snatch
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest

B. Every 2-minutes for 12-minutes (6 sets):
Back Squat
Set 1 - 5 Reps @ 80% of 1-RM Back Squat
Set 2 - 3 Reps @ 84%
Set 3 - 1 Rep @ 88%
Set 4 - 5 Reps @ 80%
Set 5 - 3 Reps @ 84%
Set 6 - 1 Rep @ 88%

C. 21-15-9 rep rounds for time, of:
Calorie Row
Power Snatch (95/65 lbs)

Time cap: 10-minutes

Gym Announcements:

  • Plumbing Update: Great news! We will be installing new pressurized toilets on Tuesday, October 31st from noon to about 2:00pm. We hope this will help with the clogging in our plumbing line. We will still have class, but the women's side bathrooms will be CLOSED. Showers and men's side toilet should still be operating.
  • Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh (josh@808crossfit.com) or Coach Elyse (elyse@808crossfit.com) if you need help finding a partner.
  • Aloha Friday is 808 Spirit Day: this week's theme is wear black and blue!
  • Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
  • Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 10:00am and 4:00pm. We will post more heat times later this week!
  • Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! Sign-up sheet will be posted on the whiteboard.
Comments
See Older Posts...