Today's Workout:
A. TEAM SERIES Event 1:
In pairs, complete 9-15-21 reps of:
Synchro Thrusters (95/65 lbs)
Synchro Bar Facing Burpees

NO DROPPING THE BARBELL FROM OVERHEAD!
For the Thrusters: both athletes must be in the bottom of the squat at the same time for the rep to count.
For the Burpees: Both athletes’ chests must be on the floor at the same time for the rep to count.

Rest until clock reaches 20:00, then...

B. TEAM SERIES Event 2:
In pairs, with only one athlete working at a time and paritioning reps however you like, complete the following for time:
100 Cals on the Rower
100 Toes-to-Bar

Only one Rower per team. Only one Pull-up station/bar per team. There is a minimum work requirement for an athlete: 20 Cals and 20 T2B.

SCALED:
In pairs, complete 9-15-21 reps of:
Synchro Thrusters (65/45 lbs)
Synchro Bar Facing Burpees

Rest until clock reaches 20:00, then...

In pairs, with only one athlete working at a time and paritioning reps however you like, complete the following for time:
100 Cals on the Rower
100 hanging knee raises
Comments

Team Series Week 1 workouts have been announced!

1. If you are a registered team, please make sure you are already signed int the class you are attending.
2. Please make sure you have SCORE SHEETS printed out and filled in.
3. Please make sure you know the workouts and understand the rules as well as movement standards.
4. Please make sure you have a judge that can judge your workouts - if you are having trouble linking up with a judge, please email Coach Josh! He can tell you the other teams that are registered and you can judge for each other.

https://games.crossfit.com/workouts/teamseries/2017
Comments

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Jerk

Build over the course of the 10 sets to something heavy for the day.

B. For time:
80 Double Unders
80 Air Squats
800 Meter Run
40 Kettlebell Swings (70/53 lbs)
40/30 Cals Row

Time cap: 20-minutes

C. Three sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
Rest 45 seconds after each leg
Rest 90 seconds
Comments

Today's Workout:
A. Every 2-minutes for 6 minutes (3 sets):
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Followed by…

Every 2-minutes, for 12 minutes (6 sets):
Front Squat x 5 reps @ 80%

B. 5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65 lbs - NO DROPPING BARBELL)

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
V-Ups x 20 reps
Russian Twist with plate x 20 reps
Rest as needed
Comments

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM

(Coach's NOTE: Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. Complete as many rounds and reps as possible in 8-minutes, of:
10 Toes to Bar
10 Burpee Box Jump Overs (24/20")

C. "Optional Accessories"
3 sets of:
12 Dumbbell Floor Press

12 Dumbbell Bent Over Rows (each arm)
Rest as needed
Comments

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Close Grip Overhead Squats x 4 reps

Try to go heavier than last week.

B. In teams of 2, complete 2 sets for max reps of:
2 minutes of Wall Ball Shots (20/14 lbs)
2 minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
2 minutes of Double-Unders (every 10 reps is 1 point)
2 minutes of Dumbbell Push Press (50/35 lbs)
2 minutes of Assault Bike (for Cals)
Rest 60 seconds

CATCH WALL BALLS! DO NOT DROP DUMMBELLS!
Comments

Today's Workout:
A. Every 2-minutes for 20-minutes (10 sets):
Push Jerk x 2 reps

Work up to a heavy double for the day.

B. Complete as many rounds and reps as possible in 9-minutes, of:
9 Kettlebell Swings (53/35 lbs)
9 Burpees
9 Kettlebell Swings (53/35 lbs)
9 Box Jumps (24/20")
Comments

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Every 2-minutes for 12-minutes (6 sets):
1 Pause Back Squat @ 33X1 + 2 Back Squats (no tempo prescription)

Go up 5% from last week.

B. Complete as many rounds and reps as possible in 5-minutes, of:
50 Wall Ball Buy-In (20/14 lbs)
12 Deadlifts (225/155 lbs)
12 Lateral Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
35 Wall Ball Buy-In (20/14 lbs)
9 Deadlifts (225/155 lbs)
9 Lateral Barbell Burpees

Rest exactly 5-minutes, then...

Complete as many rounds and reps as possible in 5-minutes, of:
20 Wall Ball Buy-In (20/14 lbs)
6 Deadlifts (225/155 lbs)
6 Lateral Barbell Burpees

CATCH YOU WALL BALLS!
Comments

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Take 2-minutes for 16-minutes (8 sets):
Clean Pull + Clean + Jerk

Establish a heavy weight for the day.

B. Option A:
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

OR...

Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups

NO DROPPING THE BARBELL FROM OVERHEAD!
Comments

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING INTO CLASS! IF YOU ARE HAVING AN ISSUE WITH YOUR MINDBODY ACCOUNT, please email Coach Elyse at elyse@808crossfit.com. Thanks!
A. Every 2-minutes for 14-minutes (7 sets):
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* 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)

B. Every 3-minutes for for 15-minutes (5 sets):
400 Meter Run
12 Toes-to-Bar

Score is slowest time. Use a running clock, so first round starts at 0:00, second round 3:00, third round 6:00, fourth round 9:00 and fifth round 12:00.
Comments
See Older Posts...