Today's WOD:
Scheduling Reminder: We will be operating on a Holiday Schedule this Friday, April 18th in honor of Good Friday: 8:00am, 9:30am and 11:00am classes only.
A. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85-95%

Work speed and mechanics. Adjust load based on feel.

B. For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 10-15 Calories
Minute 2 – 165/115 lb Power Clean x 5 reps
Minute 3 – Chest-to-Bar Pull-Ups x 6-10 reps

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next Group Elements begins Wednesday, April 16th, 2013. Please email josh@808crossfit.com with the subject line, "APRIL 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
Comments

Today's WOD:
A. Three sets not for time of:
Double-Unders x 30-40 reps
Toes-to-Bar x 10-12 reps

B. In teams of three, with only one partner working at a time, partition reps however you like, complete the following as quickly as possible:
40 Deadlifts (275/185 lb.)
50 Pull-Ups
60 Box Jumps (24/20″)
70 Kettlebell Swings (53/35 lbs)
80 Double-Unders
70 Kettlebell Swings (53/35 lbs)
60 Box Jumps (24/20″)
50 Pull-Ups
40 Deadlifts (275/185 lb.)
Comments

Today's WOD:
A. Every 90 seconds, climbing the ladder:
Snatch + 2 Overhead Squats

B. Ground to Overhead x 6 reps
Rest 3 minutes between sets.
* Set 1 – 135/95 lbs
* Set 2 – 155/105 lbs
* Set 3 – 165/115 lbs
* Set 4 – 185/125 lbs

C. Four sets for times of:
250 Meter Row
Rest 60-90 seconds
Then . . . .

Three sets for times of:
500 Meter Row
Rest 2-3 minutes
Comments

April 2014 Group Elements is filling up fast! Don't forget to email us today!

THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us about the Private and Semi-Private programs.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next Group Elements begins Wednesday, April 16th, 2013. Please email josh@808crossfit.com with the subject line, "APRIL 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).


FREE INTRO CLASS/BRING-A-FRIEND DAY:
If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Saturday, April 12th at NOON! RSVP by emailing info@808crossfit.com. Thanks!
Comments

Today's WOD:
A. Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
Box Jumps x 10-12 reps

B. Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

C. Three rounds for time of:
Run 400 Meters
15 Hang Squat Cleans (135-95/95-65 lbs)
Comments

Today's WOD:
A. Three sets, not for time, of:
Alternating Pistols x 10 reps
Double-Unders x 40-60 reps

B. Three rounds for time of:
50 Kettlebell Swings (53/35 lbs)
25 Burpees to 4″ Platform
(stack plates 4″ high and jump onto the plates – show full extension of hips and knees on top of the plates before descending into the next burpee)
Time cap: 15 minutes

Rest 10 minutes right after 15-minute time cap (so when the clock hits 25:00) then . . .
C. Complete as many reps as possible in 7 minutes following the rep scheme below:
95/65 lb Thruster x 3 reps
Toes-to-Bar x 3 reps
Thruster x 6 reps
Toes-to-Bar x 6 reps
Thruster x 9 reps
Toes-to-Bar x 9 reps
Thruster x 12 reps
Toes-to-Bar x 12 reps
Thruster x 15 reps
Toes-to-Bar x 15 reps
Thruster x 18 reps
Toes-to-Bar x 18 reps
Comments

Today's WOD:
A. Every two minutes, for 20 minutes (10 sets):
Clean x 2 reps

Let feel dictate loading.

B. For times:
Row 1500 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes, then . . . .

Row 1000 Meters
115/75 lb Shoulder to Overhead x 20 reps
Rest 3 minutes, then . . . .

Row 500 Meters
135/95 lb Shoulder to Overhead x 15 reps
Comments

Today's WOD:
A. Every minute, on the minute, for 10 minutes:
Snatch x 2 reps @ 80-85%

Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 85-90%

B. Every minute, on the minute, for 10 minutes:
135-115/95-75 lb Snatch x 3 reps
Double Unders x 20 reps
Comments

Today's WOD:
In teams of four, complete the following in conga-line style - you can't move until the station in front of you is vacant:
30 Calories on the Rower
30 Kettlebell Swings (70/53 lbs)
30 Box Jumps or Step-ups (30/24")
30 Power Cleans (135/95 lbs)
30 Double-Unders

Wait until everyone is done, then rest 1-minute and do 20 reps of each element.
20 Calories on the Rower
20 Kettlebell Swings (70/53 lbs)
20 Box Jumps or Step-ups (30/24")
20 Power Cleans (135/95 lbs)
20 Double-Unders

Wait until everyone is done, then rest 1-minute and do 10 reps fo each element for the final round.
10 Calories on the Rower
10 Kettlebell Swings (70/53 lbs)
10 Box Jumps or Step-ups (30/24")
10 Power Cleans (135/95 lbs)
10 Double-Unders
Comments

Today's WOD:
A. Every 2 minutes for 20 minutes (10 sets), climbing the ladder:
Hang Clean + Front Squat + Jerk

Males – Start approximately 100 lbs below your 1-RM Clean & Jerk and add 10 lbs every 2 minutes.
Ladies – Start at approximately 50 lbs below your 1-RM Clean & Jerk and add 5 lbs every 2 minutes.

B. Complete rounds of 21, 15 and 9 reps for time of:
Overhead Squats (95/65 lbs)
Handstand Push-Ups OR Hand-Release Push-Ups

Choose the upper-body press most appropriate for your individual ability! Keep the push-ups legit. Go to knees or us Ab-mat if necessary.
Comments
See Older Posts...