Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift

55% x 5 reps, 65% x 5 reps, 75%x 5, 85%x 3, 95%x 1+ reps

B. In pairs, alternating full rounds, complete as many rounds and reps as possible in 25-minutes, of:
12 Cals on the Rower
9 Toes to Bar
6 Clean and Jerks (155/105 lbs)

C. "Optional Accessories"
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Alternating Single Leg V-Up x 10 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 10 reps

Followed by...

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Hand Plank Shoulder Circles x 20 reps (10 reps each direction)
Comments

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Bench Press

55% x 5 reps, 65% x 5 reps, 75%x 5, 85%x 3, 95%x 1+ reps

B. 3 rounds for time of:
Run 800 meters
15 Deadlifts (275/185 lbs)
15 Strict Handstand Push-ups

Time cap: 26-minutes

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.
  • Sunday Barbell Club with Coach Josh is back! 
    • This is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner or Competition) based on their needs and goals.
    • The Barbell Club will take place on Sundays between 9:00am to noon for a total of 8 sessions starting January 28th (with a break during March for the Open/Second Chance Sundays).
      • January 28th, February 4th, February 11th, February 18th, April 8th, April 22nd, May 6th and May 20th.
    • Barbell Club pricing is based on your monthly membership. Please bring dues to the first session. Please make all checks payable to Joshua Akiona. There is a 50% discount for any additional family member.
      • Unlimited members: $60
      • 3x/week members: $100
      • 2x/week members: $120
    • If you are interested in attending Barbell Club or want more information, please email josh@808crossfit.com with the SUBJECT LINE: BBC 2018.
Comments

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

One set of:
Back Squat x 10-15 reps @ 70%

B. 3 rounds for time, of:
8 Chest to Bar Pull-ups
12 Thrusters (95/65 lbs)
8 Burpees over the Bar

Rest 3-minutes, then REPEAT.

Time cap: 26-minutes

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.
  • Sunday Barbell Club with Coach Josh is back! 
    • This is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner or Competition) based on their needs and goals.
    • The Barbell Club will take place on Sundays between 9:00am to noon for a total of 8 sessions starting January 28th (with a break during March for the Open/Second Chance Sundays).
      • January 28th, February 4th, February 11th, February 18th, April 8th, April 22nd, May 6th and May 20th.
    • Barbell Club pricing is based on your monthly membership. Please bring dues to the first session. Please make all checks payable to Joshua Akiona. There is a 50% discount for any additional family member.
      • Unlimited members: $60
      • 3x/week members: $100
      • 2x/week members: $120
    • If you are interested in attending Barbell Club or want more information, please email josh@808crossfit.com with the SUBJECT LINE: BBC 2018.
Comments

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Clean + 2 Front Squats + Jerk

Build over the 6 sets.

When the running clock reaches 12:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep (at the load you finished at for the above portion)

B. In 2-minutes:
Max Cals on the Assault Bike

When clock hits 5:00, complete...

"Annie"
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups

Time cap: 17-minutes (when clock hits 22:00)
Comments

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Clean + 2 Front Squats + Jerk

Build over the 6 sets.

When the running clock reaches 12:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep (at the load you finished at for the above portion)

B. In 2-minutes:
Max Cals on the Assault Bike

When clock hits 5:00, complete...

"Annie"
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups

Time cap: 17-minutes (when clock hits 22:00)
Comments

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squats (no tempo) @ 87.5%

B. "F.G.B."
Three rounds for max reps, of:
1-minute of Wall-balls (20/14 lbs to 10' - CATCH BALL FOR GOOD REP)
1-minute of Sumo deadlift high-pull (75/55 lbs - NO DROPPING)
1-minute of Box Jump (20")
1-minute of Push-press (75/55 lbs - NO DROPPING)
1-minute of Row (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 one point.

*SEE RESULTS FROM MAY 13, 2017.

C. "Optional Accessories"
3 sets of:
Glute-Ham Raises x 8-10 reps
Banded Good Mornings x 20 reps
Rest as needed
Comments

Today's Workout:
Scheduling Reminder: We will be following a modified schedule in honor of MLK Day - 7:00am, 8:30am, 10:00am, and Comp at 11:30am!
A. Every 2 minutes, for 16 minutes (8 sets) of:
Power Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-8 = 1 rep (let feel dictate load)

B. 3 rounds for time of:
Run 400 meters
12 Power Snatch (115/75 lbs)
6 Bar Muscle-ups

C. 4 Sets, Not For Time:
10 Strict Toes to Bar
15 Empty Barbell Good Mornings
Comments

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 8 reps @ 70%

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

Time cap: 18-minutes

C. "Optional Accessories"
3 sets of:
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Comments

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift

50% x 3 reps, 60% x 3 reps, 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps

B. "Richie"
In pairs, alternating full rounds, complete 32 rounds for time, of:
11 Wall Balls (30/20 lbs)
1 Squat Snatch (185/125 lbs)

Time cap: 25-minutes

Happy Birthday Coach Rich!
Comments

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Power Clean + Push Jerk + Split Jerk

Build over the course of the 8 sets.

B. On a 12-minute clock, 4 rounds of:
1 minute of Kettlebell Snatches (53/35 lbs)
1 minute of Ab-mat sit-ups
1 minute of Jumping Lunges

Post reps completed for each exercise.

C. "Optional Accessories"
3 sets of:
Glute-Ham Raises x 8-10 reps
Banded Good Mornings x 20 reps
Rest as needed
Comments
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