Friday 3.18.16 Workout of the Day Open 16.4

3/18, Friday: Open Workout 16.4 Party either at Aloha CrossFit or MCFE (determined by what Dave Casto drops for 16.4) with Shakas & Snatches - 6pm.

3/19, Saturday: Pool WOD with Coach Tyler
at Kokua Pool at 6am. PLEASE go sign-up on Wodify on Saturday, 3/19 if you're attending. We will then see who will be able to go and plan accordingly.

4/9, Saturday: Fundraiser Competition by Team CrossFit 808 member Josh Akiona held at MCFE. Mens and Womens RX and Co-Ed Team Divisions. More details coming soon.

 

“God inhabits the tiny seed, empowers the tiny deed.  He cures the the common life by giving no common life, by offering no common gifts.  Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.”  Don’t discount the smallness of your deeds.”~Max Lucad0-Cure For The Common Life

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

View standards and versions of 16.3 HERE

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Thursday 3.17.16 Workout of the Day

3/18, Friday: Open Workout 16.4 Party either at Aloha CrossFit or MCFE (determined by what Dave Casto drops for 16.4) with Shakas & Snatches - 6pm.

3/19, Saturday: Pool WOD with Coach Tyler
at Kokua Pool at 6am. PLEASE go sign-up on Wodify on Saturday, 3/19 if you're attending. We will then see who will be able to go and plan accordingly.

4/9, Saturday: Fundraiser Competition by Team CrossFit 808 member Josh Akiona held at MCFE. Mens and Womens RX and Co-Ed Team Divisions. More details coming soon.
 
“As long as habit and routine dictate the pattern of living, new dimensions of the soul will not emerge.”–Henry Van Dyke
 
ROMWOD
 
Yoga / Mobility

Reminder: Sign-in to class

50 minutes of ROMWOD

"Hercules 2.0"

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Wednesday 3.16.16 Workout of the Day

3/18, Friday: Open Workout 16.4 Party either at Aloha CrossFit or MCFE (determined by what Dave Casto drops for 16.4) with Shakas & Snatches - 6pm.

3/19, Saturday: Pool WOD with Coach Tyler
at Kokua Pool at 6am. PLEASE go sign-up on Wodify on Saturday, 3/19 if you're attending. We will then see who will be able to go and plan accordingly.

4/9, Saturday: Fundraiser Competition by Team CrossFit 808 member Josh Akiona held at MCFE. Mens and Womens RX and Co-Ed Team Divisions. More details coming soon.
 
160316
 
Weightlifting
Front Squat (4 x 4)
 
Metcon
Every minute, on the minute, for 32 minutes:

Minute 1: 5-7 Toes to Bar

Minute 2: 5-7 Handstand Push-Ups

Minute 3: 10 Box Jumps (24"/20") - mandatory step down

Minute 4: 10 Wall Balls (20/14)
 
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Tuesday 3.15.16 Workout of the Day

3/18, Friday: Open Workout 16.4 Party either at Aloha CrossFit or MCFE (determined by what Dave Casto drops for 16.4) with Shakas & Snatches - 6pm.

3/19, Saturday: Pool WOD with Coach Tyler
at Kokua Pool at 6am. PLEASE go sign-up on Wodify on Saturday, 3/19 if you're attending. We will then see who will be able to go and plan accordingly.

4/9, Saturday: Fundraiser Competition by Team CrossFit 808 member Josh Akiona held at MCFE. Mens and Womens RX and Co-Ed Team Divisions. More details coming soon.
 
160315
 
Metcon
 
As many rounds and reps as possible in 5 minutes:

9 Power Clean (135/95)

12 Burpees Over Bar

15 Thrusters (135/95)

12 Burpees Over Bar

9 Power Clean (135/95)

Rest 3 minutes
 
As many rounds and reps as possible in 5 minutes:

30 Thrusters (95/65)

25 Pull-ups

20 Burpees

15 Power Snatch (95/65)

Rest 3 minutes
 
As many rounds and reps as possible in 5 minutes:

21 Cal Row

21 Burpee Over Erg
 
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Monday 3.14.16 Workout of the Day

MCFE WHOLE LIFE CHALLENGE 
 
“When people don’t know how to change something, they often start searching for a way to justify failure, rather than thinking about how they could try doing something different to make it work.”–Richard Bandler
 
Metcon
 
Start at 0:00 on the running clock:

"Event 1"
For time:
800 Meter Run

Rest upon completing the 800 Meter Run, and wait to begin when the running clock reaches 8:00.

"Event 2"
Start at 8:00 on the running clock:
Take 5 minutes to establish a 5RM Deadlift

"Event 3"
Start at 13:00 on the running clock:
As many rounds and reps as possible in 7 minutes of:
10 Push-Ups
20 Sit-Ups
30 Air Squats

Rules and standard:
Note time for "Event 1" 800 Meter Run. Then for "Event 2 & 3" athlete will receive one point for every pound lifted (5xweight), and one point for every rep performed.

Deadlift cannot be below your 70% 1RM
 
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Friday 3.11.16 Workout of the Day Open 16.3

"But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him.  The Lord does not look at the things people look at.  People look at the outward appearance, but the Lord looks at the heart."–1 Samuel 16:7

WORKOUT 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

View standards and versions of 16.3 HERE

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Thursday 3.10.16 Workout of the Day

ROMWOD
 
As long as habit and routine dictate the pattern of living, new dimensions of the soul will not emerge.”–Henry Van Dyke
 
Yoga / Mobility

40 minutes of ROMWOD

Note: Increased range of motion leads to better position and recovery in all weightlifting, Olympic weightlifting, athletic and functional movements. Achieving better position leads to increased power and efficiency. By moving closer to proper movement patterns through increased range of motion you decrease your chance for injury. By strengthening ligaments and fascia you create longevity in your joints and tissues. Recovery is increased through the natural release of hyaluronic acid which is intentionally stimulated throughout. The focus on breathing techniques prepares your mind for battle. Your body is capable of doing anything your mind allows it to do, so training your mind to focus through any challenge can help your performance at the gym, on the field, and in life.
 
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Wednesday 3.9.16 Workout of the Day

160309

“Character is higher than intellect.”–Ralph Waldo Emerson
 
Strength

Shoulder Press (4 x 4)
 
Metcon
 
Every minute, on the minute, for 32 minutes:

Minute 1: 7 Toes to Bar

Minute 2: 25 Double Unders

Minute 3: 5 Power Clean to Overhead (95/65)

Minute 4: 10 Wall Balls (20/14)
 
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Tuesday 3.8.16 Workout of the Day

160308

“If your workout isn’t hard enough, you aren’t going hard enough during your workout.”
 
Metcon
 
For time:

12 Power Snatch (115/75)

12 Burpees over Barbell

9 Power Snatch (115/75)

9 Burpees over Barbell

6 Power Snatch (115/75)

6 Burpees over Barbell

Rest 5 minutes
 
For time:

12 Thrusters (115/75)

12 Box Jump Over (24"/20”)

9 Thrusters (115/75)

12 Box Jump Over (24"/20”)

6 Thrusters (115/75)

12 Box Jump Over (24"/20”)
 
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