Today's Workout:
Scheduling Reminder: We are following a Holiday Schedule today - 7:00am, 8:30am, and 10:00am classes only! Comp Class will meet at 11:00am. Happy Discover's Day!
A. Every two minutes, for 6 minutes (3 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Followed by…

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

B. In pairs, complete as many rounds and reps as possible in 20-minutes, of:
100 Meter Run
12/9 Calorie Row
9 Pull-ups

Partners complete full rounds before switching.

Coach's: 100 Meter Run is to the dumpster and back. Please make sure cones are up and people are running in and out on the correct side.
Comments

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. “Team Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53 lbs)

Athletes will complete a full round before switching

SCALED:
No Muscle-up or Handstand Push-up, use these modifications...

4 Strict Pull-ups
8 Hand-Release Push-ups
12 Kettlebell Swings

C. Three sets of:
Dumbbell Floor Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds
Comments

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep
(pause for 1-2 seconds in the receiving position)

Build over the 8 sets.

B. 3 Rounds:
500 Meter Row
12 Deadlifts (245/165 lbs)
15 Box Jumps (30/24")
Comments

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. 3 sets not for time, of:
Ring Rows x 8-10 reps (get as horizontal as possible)
Handstand Hold x 45-60 seconds
(Freestanding, Nose to Wall, or Heels to Wall)
Rest as needed

B. Every 3-minutes for 12-minutes (4 sets):
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)

C. Complete as many rounds and reps in 8-minutes, of:
15 Abmat Sit-Ups
30 Double Unders
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Front Squat

Build to today’s heavy over the course of the eight sets.

B. Three sets for max reps/calories:
60 Seconds of Wall Ball Shots (20/14 lbs to 10' - CATCH YOUR BALL!)
60 Seconds of Kettlebell Swings (53/35 lbs)
60 Seconds of Toes to Bar
60 Seconds of Assault Bike
60 Seconds Rest

C. "Optional Accessories"
Two sets of:
Couch Stretch x 60 seconds each side
Floor Shoulder Opener x 60 seconds each side
No Rest Between sets.
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-thigh, and floor)

Load by feel (build to around 80-85% of your 1-RM Snatch)

B. Every 3-minutes for 12-minutes (4 sets):
15/12 Cals on Rower
10 Burpees over the Barbell
Max Push Press (95/65 lbs)
NO REST between rounds

NO DROPPING BARBELLS! When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers.

C. "Optional Accessories"
Three sets of:
KB Sumo Deadlift x 6 reps @ 12X2
L-sit Hold x 30 seconds
Rest as needed
Comments

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest 60 seconds, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. 5 Rounds:
200 Meter Run
30 Double-Unders
9 Hang Squat Cleans (135/95 lbs)

Time cap: 20-minutes
Comments

Today's Workout:
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. Take 15-minutes to build to a heavy-ish 1-RM Overhead Squat.

C. Team Series 2017
For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups

Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None
Comments

Our annual @bloodbankhawaii blood drive will be on Saturday, October 21st from 7:00am to noon!

Last year we donated a whopping 53 units of blood and saved over 150 lives here in the islands. With the shortage of blood this year, it is even more important to donate!

This is open to the entire community! Everyone is welcome to come donate. Drinks and snacks will be provided for recovery! So tell your friends and family and see Kate or Elyse to sign up today. Or email elyse@808crossfit.com.
#helpsavelives #givelife #donateblood #crossfit808blooddrive #bloodbankofhawaii
Comments

Today's Workout:
A. Team Series 2017
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

Followed by...

B. 21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Time cap: 30 minutes
Tiebreak: None
Comments
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