TEAM 808 Update



We would like to send a big MAHALO to everyone who has donated to TEAM 808. We are less than $500 away from hitting our goal! We are so grateful for the love and support we have received, not just this year, but for the past 4 years as well.
The team has been training very hard in preparation for the CrossFit Games (just 26 days away). We train mostly in the gym through the week and get outdoors on the weekends. We have been having a ton of fun and trying to enjoy the journey along the way. Thanks again for all the love and support!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.
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Today's Workout:
A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 6-10 Strict Handstand Push-Ups
Minute 2 – 10-12 Toes-to-Bar
Minute 3 – 30 Unbroken Double Unders

B. Every 90 seconds for 15 minutes (10 sets):
Back Squat x 2 reps @ 85%

Followed by…

One set of:
Back Squat x 8 reps @ 60%

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

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.
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Today's Workout:
A. Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Build over the 6 sets.

B. "Fight Gone Bad!"
3 rounds for max reps of:
1-minute of Wall-ball Shots (20/14 lbs to 10')
1-minute of Sumo Deadlift High Pulls (75/55 lbs)
1-minute of Box Jumps (20")
1-minute of Push Presses (75/55 lbs)
1-minute of Rowing (Calories)
Rest 1-minute between rounds.

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.
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Today's Workout:
Please remember to sign-in for classes on MINDBODY. Thanks!
A. Every 90 seconds for 15-minutes (10 sets):
Snatch x 1 rep

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

Immediately followed by...
4 sets of:
Snatch High Pull x 2 reps
Rest as needed

B. Complete as many rounds and reps as possible in 7 minutes of:
15 Overhead Squats (135/95 lbs)
5/3 Bar Muscle-ups

If you make a chalky mess, please mop it up! Thanks.

C. "Optional"
Three sets of:
Banded Good Morning x 20 reps
Rest as needed
Comments

Today's Workout:
A. Every 3 minutes, for 12 minutes (4 sets) of:
Strict Press x 8 reps @ 12X1

Buid in weight over the four sets.

One set of:
60 seconds of Push-ups x Max Reps

B. In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/14 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 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

C. Take 10-minutes to do active stretching and mobility.
Comments

Today's Workout:
A. Every 2-minutes for 14-mintues (7 sets):
Power Snatch + OHS + Snatch

Keep weight around a medium load.

B. Every 4-minutes for 3 sets total:
Row 400 Meters
Run 400 Meters
Kettlebell Swings (70/53 lbs) x Max Reps
Rest 4-minutes

If you know you cannot make these distances in the time, please take the row and run down.

C. 3 sets of:
Back Extensions x 12 reps
KB Side Bends x 25 each side
Rest as needed
Comments

Today's Workout:
A. 3 rounds not for time:
Bar Muscle-ups x 4-6 reps
Strict Handstand Push-ups x 8-16 reps

B. Ever 2-minutes for 20-minutes (10 sets):
Back Squat x 2 reps @ 80%

Then. . .

One set of:
Back Squat x 8 reps @ 50%

C. Complete as many rounds as possible in 10 minutes of:
10 Sumo Deadlift High Pulls (115/75 lbs)
10 Burpees over the Bar

NO DROPPING THE BAR FROM THE TOP.
Comments

Today's Workout:
Important Announcement: Our awesome neighbors at Art Nelson Sailmakers are having a private housewarming party this afternoon (6/15) at 4:00pm. Please be aware that the parking lot maybe congested. We are asking that you USE YOUR FITNESS AND PARK ON THE STREET for the afternoon classes (4:00pm and 5:00pm). Thanks for your kokua!

A. Every 90 seconds for 15-minutes (10 sets):
Clean Pull + Clean + Jerk

Work to a heavy load for the day.

3 sets of:
Clean Pulls x 3 reps @ 100% of 1-RM Clean
Rest as needed

Work with the same weight for all 3 sets.

B. For time:
100 Double Unders
10 Muscle-Ups
80 Double Unders
20 Chest-to-Bar Pull-Ups
60 Double Unders
40 Pull-Ups

C. 3 sets of:
Weighted Hip Extensions x 10 reps
Weighted Chinese Planks x 45 seconds
Rest as needed

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.
Comments

Today's Workout:
A. Every 2-minutes for 8-minutes:
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%

Every 3-minutes for 12-minutes:
Front Squat
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)
* Set 8 (optional) – Exceed Set 7 weight

B. Complete as many rounds and reps as possible in 3 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (185/135 lbs)
12 Push-Ups

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.
Comments

Today's Workout:
A. Every minute on the minute for 10-minutes (10 sets):
Snatch + Overhead Squat

Build over the 10 sets.

Immediately followed by...

Every minute on the minute for 4-minutes (4 sets):
Halting Snatch Deadlift + Snatch Pull @ 95-100% of 1-RM Snatch
(pause for 2 seconds at mid-thigh)

B. In pairs, partitioning reps however you like, complete as many reps as possible in 12 minutes, of:
20 Snatch (115/75 lbs)
20 Snatch (135/95 lbs)
20 Snatch (155/105 lbs)
20 Snatch (185/125 lbs)
Max reps at 205/135 lbs

RETEST from May 27, 2016.

Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!

Please click the link to donate: https://www.gofundme.com/28rz6tr4.
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