CrossFit08844

28 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

Partner WOD
150 ground to overhead (45# plate)
Every 50, complete 200 singles
(Each partner did 75 g-ohd)

Time: 19 minutes 31 seconds

CrossFit08844 & 5-3-1 Week 3 (deadlift)

27 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

2 x 5 RDL/Good Morning/DL/Box Jump

Strength: Deadlift 5-3-3-2-2-1-1-1-1-1-1 5-3-1 Week 3 (deadlift)
135,155,185,205,225,245,275,295,315,325,335(f)

WOD
AMRAP 8 minutes
1 Deadlift (225#)
1 Box Jump (28 in)
2 DL
2 Box Jump
etc

Result = 5s + 3 DLs = 33 reps

CrossFit08844

26 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

2 sets of :
5 Burpees
5 Thrusters(empty bar)
5 T2B
5 Walking lunges/leg
B/W sets,
1 min. Double under practice

Training

For time:
200 Single Jump Rope
30 Burpees
40 Thrusters(45)
50 Toes to bar
100 ft Walking lunge with 45lb plate held overhead
200 Single Jump Rope

Time: 27 minutes 25 seconds

5-3-1 Week 2 (squat & press)

25 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

5-3-1 Week 2 (squat & press)
Press 5x 45,67,82; 3x 97,105,120,135
Squat 5x 45,100,122; 3x 145,155,177,200

CrossFit08844

24 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

10-8-6 KB Swing
Handstand practice

WOD
Nate
20 min AMRAP:
8 Pull Ups
8 Push Ups
8 KB Swings (70#)

Result: 7 rds + 17 reps

CrossFit08844 & 5-3-1 Week 2 (deadlift)

23 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

3 sets of : empty bar
5 Deadlifts
5 Hang Power Snatch
5 Overhead Squat

Prep
3 sets of :
1 Deadlift - 1 HPC - 1 OHS
55,65,75

Build weight use to WOD.

Training
5 rounds for time:
9 Deadlifts (65#)
6 Hang Power Snatch
3 Overhead Squats

Time: 8 minutes 5 seconds

5-3-1 Week 2 (deadlift)
Deadlift 5x 135,165; 3x 195,210,245,275

CrossFit08844

20 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets of : Empty Bar
3 RDL
3 good morning
3 deadlift
Handstand push up practice

Prep: 3 x 5 deadlift
135,155,185

WOD
Diane 21-15-9
Deadlifts (185#)
Handstand push up (box)

Time: 8 minutes 29 seconds

CrossFit08844

19 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets of : Empty Bar
3 HP Clean (knees)
3 F Squat
3 HP Clean (hips)
3 F Squat
3 P Clean
3 F Squat

Strength: P Clean 3-3-2-2-1-1-1-1
95,115,125,135,145,155,165,175(f)

WOD
AMRAP 8 minutes:
2 P Cleans (135#)
60 Singles
4 P Cleans
60 Singles
etc

Result = finished 10s, 30 P Cleans

5-3-1 Week 1 (squat & press & deadlift)

18 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

5-3-1 Week 1 (squat & press & deadlift)
Squat 5x 45,87,110; 3x 132; 5x 145,165,187
Press 5x 45,60,75; 3x 87; 5x 97,112,127
Deadlift 5x 115,155; 3x 185; 5x 205,225,255

CrossFit08844

17 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 sets of :
10 sec. handstand practice
10 sec. Squat hold
10 sec. L-sit hold
10 sec. Chin over the bar hold

Each set build your time for each movement up to 30sec.

WOD
Complete as many rounds as possible in 20 minutes of:
15 second Handstand hold
15 second Squat hold
15 second L-sit hold
15 second Chin over bar hold

Result = 8 rounds + handstand hold

CrossFit08844

16 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets of : Empty Bar
5 RDL
5 Good Morning
5 Deadlifts
5 Kipping Pull Ups

WOD
3 rounds for time:
21 Pull Ups
21 Deadlifts (185#)

Time: 19 minutes 44 seconds

5-3-1 #4 Week 4 (squat & press)

14 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

5-3-1 #4 Week 4 (squat & press)
Press 5 x 45,60,60,60,60,72,85
Squat 5 x 45,85,85,85,85,105,127

CrossFit08844

13 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 sets of : Empty Bar
5 Snatch deadlifts
5 Snatch High Pulls
5 Power Snacth
5 Wall Balls

Training ...

"Say What?"
For Time: CAP:18min
Complete 50 Power Snatches(85#)
EMOM, perform 5 Wall Balls(20#)
Begin with power snatch
Then,
Cash out 200 Single Jump Rope

Time: 14 minutes

CrossFit08844

12 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 sets:
1 min. Max. Double Under
10,8,6 Box Jumps
10,8,6 Hang Power Clean (empty bar)

WOD

For time:
Row 1000 meters
50 Box Jumps (24)
30 Hang Power Cleans (115#)

Time: 14 minutes 7 seconds

CrossFit08844 (@home) & 5-3-1 #4 Week 4 (deadlift)

10 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

2 sets:
5 x Front Squat
5 x Push Press
5 x Thruster
5 x Knee 2 Elbow

WOD

21-18-15-12-9 reps for time:
Thrusters (65#)
Knee 2 Elbow

Time: 24 minutes 10 seconds

5-3-1 #4 Week 4 (deadlift)
5 x 115,115,115,115,145,165

CrossFit08844

9 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 x 10 Walking Lunges / 1 min DU

WOD
Buy-in: 200 Single Jump Rope
5 rounds:
20 Goblet KB Walking Lunges
15 KB Swings (55#)
Cash-out: 200 Single Jump Rope

Time: 19 minutes 59 seconds

5-3-1 #4 Week 3 (squat & press)

7 Dec 2013

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

5-3-1 #4 wk 3 (squat & press)
Press 5x 45,72,85; 3x 101; 5x 108; 3x 122,137
Squat 5x 45,106,127; 3x 147; 5x 160; 3x 180,200

CrossFit08844

6 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2x 3 HPC (hip)/f squat/HPC (knee)/f squat/P clean/f squat
5 burpees
10 air squats

WOD
5 rds, AMRAP 2 minutes, 2 minute rest
2 P. Clean (135#)
4 burpees
8 air squats

Time: 18 minutes
Reps = 160

CrossFit08844

5 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x 10 OHS , 1' DU
3x 6 box jumps, KB snatch/hand (alt)

WOD
For Time:
200 Single Jump Rope
30 KB snatch (alt) (55#)
60 Box Jumps
200 Single Jump Rope
30 KB snatch (alt) (55#)

Time: 15 minutes 20 seconds

5-3-1 #4 Week 3 (deadlift)

4 Dec 2013

Warm Up: 2 x 5 deadlift/good morning/romanian deadlift
2 x 10 trunk twists

5-3-1 #4 wk 3 (deadlift)
Deadlift 5x 135,155,175; 3x 205; 5x 225; 3x 245,275

CrossFit08844

3 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x 5 p clean hips / p clean knees / p clean shins

WOD

Elizabeth
21-15-9
P. Clean (135#)
Box Dips

Time: 11 minutes 14 seconds

CrossFit08844

2 Dec 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x 3 OHS / power snatch / squat snatch

WOD

Nightcrawler
30 Overhead Squats (65#)
30 Toes to Bar
20 Power Snatches (65#)
20 Toes to Bar
10 Squat Snatches (65#)
10 Toes to Bar

Time: 19 minutes 32 seconds

5-3-1 #4 Week 2 (Press & Deadlift)

30 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #4 Week 2 (Press & Deadlift)

Press 5x 45,65,80; 3x 95,102,115,130
Deadlift 5x 135,165; 3x 185,205,235,265

CrossFit08844

27 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x Squat Clean Thruster (work to wod wt)

WOD
For Time
200 Single Jump Rope
20 C-B Pull Ups
30 Push Ups
20 Squat Clean Thrusters (85#)
20 C-B Pull Ups
30 Push Ups
200 Single Jump Rope

Time: 23 minutes 33 seconds

CrossFit08844

26 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3x 1 min DU Practice

Strength: Back Squat 5-5-4-3-2-1-1-1-1-1
45,95,115,135,185,205,225,235,245,255 PR

WOD
AMRAP 7 minutes
wall balls
EMOTM 5 Deadlifts (185#)

Start with wall balls

result = 35 wall balls
Time: 7 minutes

CrossFit08844

25 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 x 5 Deadlift/HP Clean/Push Press
3 x 1 P Clean/ 3 back squat

WOD
Yolanda
Buy-in: 200 Single Jump Rope
24 min AMRAP
11 Burpees
7 Ground to Overhead (Clean & Press) (95#)
3 Back Squat (95#)
Cash-out: 200 Single Jump Rope

AMRAP result = 6 rounds
Time: 26 minutes

5-3-1 #4 Week 1 (Squat & Press)

23 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #4 Week 1 (Squat & Press)

Press 5x 45,57,72; 3x 85; 5x 95,107,122
Squat 5x 45,85,105; 3x 127; 5x 137,160,180

CrossFit08844

22 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 x 5 Deadlift/Hang P Clean/F Squat
Prep: 3 x 5 Hang Squat Clean 65,85,95

Wod
For Time:
10,9,...,2,1 reps of
Hang Suqat Clean (95#)
Push Ups (2x reps)
Box Jumps (28in)

Time: 23 minutes 49 seconds

5-3-1 #4 Week 1 (deadlift) and CrossFit08844

20 Nov 2013

Warm Up: 3 x 5 deadlift/good morning/romanian deadlift

5-3-1 #4 wk 1 (deadlift)
Deadlift 5x 135,155; 3x 175; 5x 185,215,255

CrossFit08844 (at home)
Warmup

3 sets:
1 minute Double Under practice
10,8,6 OHS

+

3 sets:
10,8,6 KB Swing
5 Burpees

Training

400 Single Jump Rope
100 KB Swings (50#)
50 Burpees
25 Pike Pushups

Time: 25 minutes 56 seconds

CrossFit08844

19 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 sets of :
5 power cleans
5 sit ups

Build your wt use for WOD
P. Clean 3 x 65,85,105,115,135

For time:

21 Power Cleans (135#)
50 Situps
18 Power Cleans
50 Situps
15 Power Cleans
50 Situps
12 Power Cleans

Time: 19 minutes 40 seconds

5-3-1 #3 Week 4 and CrossFit08844

18 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #3 week 4

Press 5x 55,55,55,55,70,85
Squat 5x 80,80,80,80,102,122

CrossFit08844

Warmup

2 sets:
10 x Hang Power Clean
10 x Front Rack Reverse Lunge
10 x Box Jumps
RUn 200 meters

Prep

3 sets of 5 Hang Power Cleans + 5 Front Rack Reverse Lunges/Leg

Build to weight for workout

Men: 135, 115, 95, 85
Women: 95, 85, 65, 55

Training

3 rounds for time:
10 Hang Power Cleans (85#)
10 Front Rack Reverse Lunges/Leg (85#)
20 Box Jumps (24)
Run 400 meters

Time: 23 minutes 43 seconds

CrossFit08844

16 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

60 ft OHD walking lunge (med ball)
50 snake squats (med ball) (team in unison)
60 ft bear crawl (med ball balanced on belly)
400m Run

Time: 8 minutes 47 seconds

CrossFit08844

15 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 sets:
5 Press
5 Push Press
1 min Double Under practice

Strength

Press
Build to a 1 rep max in 10 minutes
135#

Push Press
Build to a 1 rep max in 10 minutes (start with your 1RM Press)
155#

Conditioning

4 sets:
1 minute Max Push Press (95#)
1 minute Max Pull-up
1 minute Max Double Unders

Rest 1 minute between sets

Time: 15 minutes

Result = 576 reps

CrossFit08844

14 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets:
5 x RDL
5 x Good Morning
5 x Deadlift
5 x Burpee

Strength

Deadlift (30X1 tempo)
3-3-2-2-1-1
135,205,275,305,325(f)

Find a 1 rep max in 20 minutes

Conditioning

5 rounds for time:
5 Deadlifts (205)
10 Burpees

Time: 8 minutes 41 seconds

5-3-1 #3 Week 3

13 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #3 week 3

Press 5x 45,65,85; 3x 97; 5x105; 3x 120,132
Squat 5x 45,105,122; 3x 145; 5x 152; 3x 172,192

CrossFit08844

12 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets w/ empty barbell:
3 x Deadlift
3 x Hang Power Clean
3 x Front Squat
3 x Hang Squat Clean
3 x Squat Clean

Dynamic Stretch b/w sets

Prep

3 sets of 6-8 Squat Cleans

Build to weight used for workout

Men's Weight Options: 135, 115, 95, 65
Women's weight Options: 95, 85, 65, 55

+

Warmup/Practice Ring Dips

Benchmark!

"Elizabeth"

21-15-9 reps for time:
Cleans (95#)
Ring Dips (negatives 10-8-6)

Time: 15 minutes 45 seconds

CrossFit08844

11 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
5 p. cleans / pull ups
5 p. cleans / burpees
5 p. cleans / box jumps

WOD
3 minute AMRAP
10 thrusters
10 pull ups
30 second rest
3 minute AMRAP
10 power cleans
10 burpees
30 second rest
3 minute AMRAP
10 split jerk
10 box jump

Basically 1 round each

Time: 10 minutes

5-3-1 #3 Week 2

10 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #3 week 2

Press 5x 45,62,77; 3x 90,98,112,125
Squat 5x 45,90,112; 3x 132,142,162,182

CrossFit08844

9 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

"Time Bomb"
For Time:
50 Box jump(24/20)
50 KB/DB swing(55#)
50 Walking Lunges
50 Knees to elbows
50 Push press(45#)
50 Sit ups
50 Wall ball(20#)
50 Burpees
50 Double Under(100 single)

Time: 42 minutes 7 seconds

CrossFit08844

8 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

Warm up
3 sets of :
5 dead lifts
5 single arm OHS(DB or KB)
5 box jumps

Prep
Deadlift
5 x 135,155

Training

For time of :
21-15-9

Deadlifts(155#)
SingleArm -DB or KB OHS(53/35) (empty hand on pole)
Box Jump(24"/20")

Time: 17 minutes 43 seconds

CrossFit08844

7 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets:
Run 200m
15 OHS
Warmup/practice Pistols

Strength

Hang Power Clean
Build to a 3 rep max in 12 minutes
65,85,105,125(f),95,115,135(f)

Training

Row 1000 meters
40 Pistols (20 alt. each leg) (box step up)
20 Hang Power Cleans (115#)

Time: 13 minutes 5 seconds

5-3-1 #3 Week 1

6 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #3 week 1

Press 5x 45,55,70; 3x 85; 5x 90,105,115,120
Squat 5x 45,80,102; 3x 122; 5x 132,152,172

CrossFit08844

5 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets of:
5 Burpees
5 Dead Lifts(Empty Bar)
5 Hang Power Cleans
5 Power Cleans

Prep

"CLEAN"

5-3-3-2-2-1
95,115,135,155(f),135,135,135
Thinking too much

Build to your 1RM in 15min.

Training

For Time of: CAP:25min
100 burpees,
Every minute you will perform 5 power cleans (135#)
-start with burpees

Time: 25 minutes (couldn't finish the burpees)

CrossFit08844

4 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 x 5 wall balls / 1 min DU practice

WOD
10 minute AMRAP
15 wall balls
60 single jump rope

Time: 10 minutes
Result = 6 rounds 65 reps

5-3-1 #2 week 4

3 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #2 week 4

Press 5x 45,55,55,55,55,67,80
Squat 5x 45,77,77,77,77,97,115

2 x 3 turkish 1/2 get up (25# kb)
2 x arm bar stretch

CrossFit08844

2 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

Halloween WOD

In Team of 2:

3 Rounds for Time of:

400m Run
50 Hand release Pushups
(Partner in Plank position)
50 Air Squats on Medball
(Partner hold 45/25 plate over head)

Partnered with Cheyne

Time: 16 minutes 25 seconds

CrossFit08844

1 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 x 5 each
Front Squat
Push Press
Thruster
Sumo Deadlift
Sumo DL with Shrug
SDHP

Strength Front Squat 3-3-3-3-3
95,115,135,155; 1 x 175

WOD
3 rounds for time of:
15 Thrusters (95#)
15 SDHP (95#)

Time: 16 minutes 34 seconds

CrossFit08844

31 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

10 OHS - Dynamic Stretch - 10 OHS
Kipping Pull Up / HSPU practice

WOD
21-15-9
Chest - Bar Pull Ups
Inch Worm Push Up (9-7-5)
Then
21-5-9
Toes - Bar
Burpees

Time: 23 minutes 49 seconds

CrossFit08844

29 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #2 week 3

Press 5x 45,67,80; 3x 95; 5x100; 3x 115,127
Squat 5x 45,97,115; 3x 135; 5x 145; 3x 165,185

CrossFit08844

Warm Up: 2 x 5 DL / 5 Hang P. Clean / 5 Push Jerk

Prep: Clean & Jerk 3-3-3-3-3 Work to WOD weight
65,85,95,115,135

WOD
Grace
30 Clean & Jerk (135#)

Time: 6 minutes 43 seconds

CrossFit08844

28 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2x 10 KB Swing / 5 Burpees / 5 OHS

Strength: OHS 3-3-3-1-1-1
45,65,85,95,105,115

WOD

90 KB Swing (55#)
60 Burpees
30 OHS (65#)

Time: 24 minutes 24 seconds

CrossFit08844

25 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

1 min Double Under practice
HSPU Progression
Warmup/Practice Wall climb

Training

1 Wall Climb
10 HSPU (box)
100 Single Jump Rope
3 Wall Climbs
15 HSPU (box)
150 Single Jump Rope
5 Wall Climbs
20 HSPU (box)
200 Single Jump Rope
3 Wall Climbs
15 HSPU (box)
150 Single Jump Rope
1 Wall Climb
10 HSPU (box)
100 Single Jump Rope

Time: 24 minutes 19 seconds

CrossFit08844

24 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #2 week 2

Press 5x 45,61,75; 3x 87,95,107,122
Squat 5x 45,87,107; 3x 125,135,155,175

CrossFit08844

Empty Barbell:
5 x Power Clean
5 x Front Squat
5 x Hang Squat Clean

+

Perform 2 sets of 5 rounds of the entire complex in the workout (one set with empty barbell, add weight for the second)

Training

Power Clean + Front Squat + Hang Squat Clean

Set 1: Perform 5 rounds of the complex (65#)
Set 2: Perform 3 rounds (85#)
Set 3: Perform 1 round (95#)
Set 4: Perform 5 rounds (heavier than Set 1) (85#)
Set 5: Perform 3 rounds (heavier than Set 2) (95#)
Set 6: Perform 1 round (heavier than Set 3) (115#)

Goal is to complete all sets without resting the bar on the ground (or in the crease of your hip!) with as much weight as possible
Sets 4,5,6 should be heavier than Sets 1,2,3
If you fail and rest the bar on the ground, finish the set
Rest 3-4 minutes b/w sets

CrossFit08844

22 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets:
5 x RDL
5 x Good Morning
5 x Deadlift
5 x Pushup
5 x Box Jump

Prep

3 sets of 5-7 Deadlifts
Build to weight used for workout
5 x 135,155,185

Training

3 sets:

AMRAP in 3 minutes of
7 Deadlifts (185#)
7 Pushups
7 Box Jumps (24in)

Rest 3 minutes b/w sets

Result = 135 reps

CrossFit08844

21 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 x Clean and Jerk/Toes 2 Bar 45,65,95,115,135

OPEN WOD 13.4
7 minute AMRAP of:
3 Clean and jerk(135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
...and so on...

Total Reps = 38

Time: 7 minutes

CrossFit08844

19 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #2 week 1

Press 5x 45,55,67; 3x 80; 5x 87,100,115
Squat 5x 45,77,97; 3x 115; 5x 125,145,165

CrossFit08844

Team Kelly
5 rds for time of:
400m Run
30 Box Jumps
30 Wall Balls

Team run 400m together, split up box jumps and wall balls.

15 box jump, 15 wall ball each round
Teamed with Alex

Time: 21 minutes 1 second

CrossFit08844

18 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets of :
200m Run
10 KB swings
1min kipping progression

Training

For time of:
800m Run
21 KB Swing (55#)
21 Pull Ups
600m Run
15 KB Swing
15 Pull Ups
400m Run
9 KB Swing
9 Pull Ups

Time: 17 minutes 2 seconds

CrossFit08844

17 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2sets of:
Bergner warm up(1st:PVC 2nd:empty bar)

Prep
Snatch
3-3-3-3-3
Follow the Sequence for all three reps for each set.
1.Low hang(1 full second hold)
2.Mid hang(1 full second hold)
3.Jump
4.Hold full second at landing position
5. Stand up
Add weight each set.

Training
Run 400m
Then, complete
5 rounds of
30 double under
10 Power snatches(65#)
Then,
Run 400m

Time: 15 minutes 5 seconds

5-3-1 week 4

16 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 week 4

Press 5x 45,55,55,55,55,65,80
Squat 5x 45,75,75,75,75,95,110

2 x 3 turkish 1/2 get up (25# kb)
2 x arm bar stretch

CrossFit08844

15 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

10 OHS
Hip mobility
10 OHS
Kip Pull Up practice

WOD
Cindy
AMRAP 20 minutes
5 pull-ups
10 push-ups
15 air squats

Time: 20 minutes
Result = 12 rounds 10 reps

CrossFit08844

14 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets of:
5 over head squats(1st:PVC 2nd:empty bar)
1 min double under practice

Training...
4 rounds for time:
400m Run
15 Over head squats(6#5)
25 Situps

Time: 23 minutes 21 seconds

CrossFit08844

12 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

Partner 20 min AMRAP: (teamed with Glenda)

2 rounds of :(relay style)
200m run
25 Push-ups
25 Squats(on Med-Ball)
100 DU/ 200 singles

Partner #1&2 must finish each exercises.

Then, within remaining time,
Try to do as many burpees as you can. While one partner hold plank position. You can switch your position at anytime with your partner. You can do your burpees only while other partner hold plank position.
For team score, you will count total number of burpees.

Result = 60 burpees

CrossFit08844

11 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets w/ empty barbell:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Dynamic Stretches b/w sets

Workout Prep

3 sets building to weight used for workout:

Set 1: 12 DL, 9 HPC, 6 PJ @ 50-60% of weight used for workout

Set 2: 8 DL, 6 HPC, 4 PJ @ 75-85% of weight used for workout

Set 3: 4 DL, 3 HPC, 2 PJ @ 100% of weight used for workout

Men's Weight Options: 155, 135, 115, 95
Women's Weight Options: 105, 95, 75, 65

Benchmark!

"D.T."

5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

(All at 95#)

Time: 11 minutes 1 second

CrossFit08844

10 Oct 2013

3 pm

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 week 3

Press 5x 45,65,80; 3x 95; 5x 100; 3x 110,125
Squat 5x 45,95,110; 3x 130 5x 140; 3x 157,175

4 pm

CF08844

Warm Up
Run 200 meters
10 Wall Balls
Run 200 meters
10 Burpees
Run 200 meters
Warmup/Practice Kipping Toes to Bar

WOD

For time:
800 meter run
70 Wall Balls (20/10)
600 meter run
50 Burpees
400 meter run
30 Toes to Bar
200 meter run

Time: 31 minutes 37 seconds

CrossFit08844

8 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

10-8-6 hspu/box jump/p. snatch (45,65,85)

WOD
in 15 minutes:
10 p. snatch (95#)
20 pull ups
30 box jumps
40 hspu
30 box jumps
20 pull ups
10 p. snatch (95#)

Time: 15 minutes
Result = 7 pull ups in the second set

CrossFit08844

7 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 x 5 Burpee - plate / KB swing, DU practice

WOD
AMRAP 20 minutes:
15 Burpee-to-Plate
15 KB Swing (55#)
200m Run

Result = 5 rounds
Time: 20 minutes

Swim

6 Oct 2013

Swim 500 yds
Time: 19 minutes

CrossFit08844

5 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

Partner WOD
225# Deadlift hold while partner rows 750m
135# overhead hold while partner does 50 Burpees
(Did all the holds)

Time: 11 minutes 58 seconds

CrossFit08844

4 Oct 2013

4 pm
Warm Up: 3x 1 min DU / 1 min rest
2x10 5 hang muscle clean / f squat / hang p clean (45#)

WOD
5 rounds for time of:
10 hang power clean (95#)
10 DU

Time: 12 minutes 14 seconds

6 pm
5-3-1 week 2

Press 5x 45,59,72; 3x 85,92,105,117
Squat 5x 45,83,102; 3x 120,130,147,167

CrossFit08844

3 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

WOD
Tino Gone Wild
3 handstand push ups (box)
10 pistols/leg (box)
19 chest - bar pull ups
82 wall balls

Time: 13 minutes 26 seconds

CrossFit08844

1 Oct 2013

Warm Up: 5 Deadlift / 5 press (45#)

WOD
Diane
21, 15, 9 repetitions:
205 lb deadlifts
Handstand push-ups (box)

3 minutes slower than last time.

Time: 12 minutes 6 seconds

CrossFit08844

30 Sep 2013

11 am
5-3-1 week 1

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists, 5-3-2 chin up

Press 5x 45,52,66; 3x79; 5x 85,96,111
Squat 5x 45,75,92; 3x110; 5x 120,140,157


7 pm
Warm Up: 1 min DU / 10 thrusters (45#) / kipping pull ups

WOD
Jackie
1000 meter row
50 45lb thrusters
30 pull-ups

Time: 14 minutes 38 seconds

Don't Fall / Run 5K

29 Sep 2013
5K Walk

Time: 50 minutes

Yoga

28 Sep 2013

Yoga

CrossFit08844

24 Sep 2013

Warm up
2 sets of:
3 high hang power snatch
3 mid hang power snatch
3 power snatch
5 Burpee box jump

Training
7 rounds of:
In one minute complete
7 power snatch (75#)
Max Burpee box jump
Rest one minute

Result = 7 Burpee box jumps
Time: 13 minutes

CrossFit08844

23 Sep 2013

Warm up
3 sets of:
Run 200m
5 reverse lunge/leg
HSPU practice

Training
Run 600m
10,9,8,7,6,5,4,3,2,1 reverse lunge/leg (65#)
5,5,4,4,3,3,2,2,1,1 inch worm push up
Run 600m

Time: 29 minutes 13 seconds (did 2x lunges by mistake)

CrossFit08844

21 Sep 2013

Warm up
3 sets of:
5 Deadlift
5 power clean
5 push jerk

Training Grace (barbells for boobs)
30 clean and jerk (135#)

Time: 6 minutes 33 seconds (2 min PR)

CrossFit08844

19 Sep 2013

Warm up
2 sets of:
3 Deadlift
3 hang power clean
3 f squat
3 jerk
3 squat clean thruster

Training
2011 Open WOD #3:
AMRAP 5 minutes:
Squat clean (95#)
Jerk

1 point each
Result = 30 pts

Time: 5 minutes

CrossFit08844

18 Sep 2013

Warm up
2 sets of:
10ft walking lunge
5 Burpees

Training
5 rounds for time of:
50ft walking overhead lunge, 45# plate
21 Burpees
30 sec L-sit hold (cumulative)

Time: 35 minutes

CrossFit08844

16 Sep 2013

Warm up
2 sets of:
5 Over head squats(empty bar or PVC)
5 Box jump

Prep
Squat Snatch
3 sets of 5reps
Build your weight to used for WOD (All 5 reps must be T&G)

Training
AMRAP 15 minutes of:
5 Handstand Push-ups (box)
7 P. snatch + OHS (65#)
10 Box Jumps (20")

rounds = 4 + 7 reps
Time: 15 minutes

CrossFit08844

14 Sep 2013

Warm up: Yoga

Team WOD(Partner of 2)

3 rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Run 400m

Partner of 2
-Each team mate has to do at least one rep of every movements.
-When team finish all reps at the end of each round, the they must run 400m together.
-Both team mates must crossed the finish line to complete the WOD.

Teamed with Jenny Jen.

Time: 17 minutes 49 seconds

CrossFit08844

13 Sep 2013

Warm up

2 sets of: Empty Bar
5 Deadlifts
5 Front Squats
5 Hang Squat Cleans

Strength

"Clean"
Build your 1RM in 15min.
*Begin doing "Squat Clean" technique to used to WOD
3 x 65,85,95,115

Training

21-15-9
Hang Squat Clean (95#)
Hand Stand Push-ups (box)

Time: 15 minutes 48 seconds

CrossFit08844

12 Sep 2013

Warmup

2 sets:
5 Burpee Box Jump Overs
6 Pullups/Toes to Bar
7 KB Swings
Run 200m

Training

For time:
30 Burpee Box Jump Overs
40 Kipping Pullups
50 KB Swings (24kg)
Run 600m

Time: 22 minutes 18 seconds

CrossFit08844

10 Sep 2013

Warm Up
2 x 10 Sit Ups / 2 min Double Under practice

WOD
Annie
50-40-30-20-10 Sit Ups
100-80-60-40-20 Single Jump Rope

Time: 8 minutes 48 seconds

CrossFit08844

9 Sep 2013

Warm Up
2 x Run 200m / 5 deadlifts (bar) / 5 box jump

WOD
3 rds for time:
Run 600m
12 Deadlifts (185#)
21 box jump

Time: 24 minutes 48 seconds

CrossFit08844

7 Sep 2013

Super Spartan - 8+ miles

Time: 5 hours 45 minutes

CrossFit08844

5 Sep 2013

Warmup

3 sets: 5 P. Clean (empty bar) / 5 Air Squats

WOD
Hotshots 19
6 rounds for time of:
30 Air Squats
19 P. Clean (95#)
7 Pull Ups
400m Run

Time 1 hour 3 minutes 1 second

CrossFit08844

4 Sep 2013

Warmup

3 sets:
10,8,6 KB/DB Push Press (build to weight used for workout)
10,8,6 Box Jumps
Kipping Toes to Bar Progression

Strength(15minutes)

Push Press (21X1 tempo)
3-3-3-3-3
45,65,85,95,115

WOD

15-12-9-6-3 reps for time:
Single arm KB or DB Push Press (40#)- one arm at a time.
Toes to Bar
Box Jump (24)

Time 17 minutes 42 seconds

CrossFit08844

3 Sep 2013

Warm up
2 sets of :empty bar
5 Squats
5 RDL(knee)
5 Dead Lifts
B/w sets practice your double unders

Prep...
Dead Lift 3 x 135,155,175,185

Builds your weight to used for work out in 10min.

Training

For time of :
300 Singles
15 Dead Lifts (185#)
200 Singles
10 Dead Lifts (185#)
100 Singles
5 Dead Lifts (185#)

Time: 11 minutes 1 second

CrossFit08844

31 Aug 2013

Warm up
2 sets of :
5 Deadlift (empty bar)
5 shoulder press
1 min. Double under practice

Prep
Dead Lift
Builds your weight to used for WOD in 10min.

Training
"Naughty DIANE"
For time of:
21 Deadlifts (185#)
21 Handstand push-ups (box)
400m Run
15 Deadlifts (185#)
15 Handstand Push-ups (box)
600m Run
9 Deadlifts (185#)
9 Handstand push-ups (box)
800m Run

Time: 23 minutes 28 seconds

CrossFit08844

30 Aug 2013

Warm up
10,8,6 P. Clean / Wall Ball
Toes to Bar practice between rds

Prep: 3 x 6 p clean, work to WOD weight

WOD

4 x 3 minute AMRAP, 3 minute rest between sets
9 Wall Ball
7 P Clean (95#)
5 Toes to Bar

Result = 6 rounds 5 reps

CrossFit08844

29 Aug 2013

Warm up
2 sets of: empty bar
5 press
5 push press
5 push jerk
2 min DU practice

Prep: 3 x 6 push jerk, work to WOD weight

WOD

for time:
Run 1000 m
150 single jump rope
50 push jerk (95#)
150 single jump rope
Run 1000 m

Time: 22 minutes 26 seconds

CrossFit08844

28 Aug 2013

Warm up
2 sets of: empty bar
5 clean & jerks
5 pull ups
5 push ups
5 squats

Choose your weight to used for WOD..!!!!(70-75% of 1 RM)

Training

10 rounds for time:
1 clean & jerk(115#)
5 pull ups (kipped all reps! all unbroken sets!)
10 push ups
15 squats

Time: 22 minutes 29 seconds

CrossFit08844

24 Aug 2013

Warm up

2 sets: Empty bar
5 Dead lifts
5 Hang power cleans
5 push jerks

B/w sets practice pistols

WOD

For time:
400m run then,
3-6-9-12-15
Clean & Jerks(95#)
Pistols(each legs, Alternate) (box)

Time: 26 minutes 22 seconds

CrossFit08844

23 Aug 2013

Warmup

2 sets:
1 minute Double Under practice
10 Wall Balls

Strength

5 sets:
40 seconds Max Parallette Passthroughs
20 second rest
40 seconds Max Strict Toes to Bar
20 seconds rest

Result = 64 reps

Conditioning

750 Meter Row
25 Double Unders
75 Wall Balls (20/10)

Time: 18 minutes 15 seconds

CrossFit08844

22 Aug 2013

Warm up

Bergener Warm up
(Squat snatch progression)
1st set : PVC
2nd set : Empty Bar

B/w sets
practice handstand push progression.

Training

Cinco 1
8 minutes AMRAP of
8 Deficit Handstand PushUps (box)
8 Box Jump(28"/24")

Result = 5 rds + 5 reps

take 3 min break then,

Cinco 2

Squat Snatch(65#)
1 SS 1st minute, 2 SS 2nd minute, etc.

Result = 4 rds + 2 SS

CrossFit08844

19 Aug 2013

Warmup
2 sets: empty bar
10 SDHP
10 Push Press
1 minute Double Under practice
...
Strength

Push Press
Build to a 1RM in 15 minutes
2x 95,115,125,135
1x 145,155,165

WOD

21-15-9 reps for time:
SDHP (95#)
Push Press (95#)
Single Jump Rope (120-90-50)

Time: 10 minutes 29 seconds

CrossFit08844

17 Aug 2013

Warm Up: 2 x Burgener Warm Up (pvc, 45#)

Prep: 3 x 6 touch and go Squat Snatch.
Work up to WOD weight

WOD: 4 rds for time
400m Run
15 Squat Snatch (45#)

Time: 26 minutes 16 seconds

CrossFit08844

16 Aug 2013

Warm Up:
15 OHS (PVC)
5 hang p clean (knees)
5 press
5 hang p clean (hips)
5 push jerks
5 p clean
5 push jerk
All empty bar

Strength: 3 p clean + 1 jerk
65,65,85,105,135

Grace
30 Power Clean & Press, 135#

Time: 8 minutes 32 seconds PR

CrossFit08844

15 Aug 2013

Warm Up: 2 rds
5 x Good Morning
5 x RDL
5 x Deadlift

Strength: Deadlift 5-4-3-2-1
135,205,255,275,295

WOD: Diane 21-15-9 of
Deadlift (205#)
Handstand Push Ups (box)

Time: 9 minutes 5 seconds

CrossFit08844

14 Aug 2013

Warm Up: 3 x 200m Run / Pull Up progression

WOD
For Time:
400m Run with Med Ball (20#)
70 Defecit Push Ups (25# plates)
60 Jumping Pull Ups (box)
100 Single Jump Rope
40 Knees to Elbows (box)
30 Burpees
400m Run with Med Ball (20#)

30 minute cap.

Finished Burpees within cap, continued with run over time.

Time: 33 minutes

CrossFit08844

12 Aug 2013

Warm Up: 2 rds 200m Run / 5 DB Snatches per hand (50#)

For time:
Run 400 meters
30 One arm DB snatch(50#) (alternate arms, 30 per arm, 60 total)
Run 800 meters
30 One arm DB snatch(50#), (alternate arms, 30 per arm, 60 total)
Run 400 meters

Time: 25 minutes 24 seconds

Swim

11 Aug 2013

Swim 500 yds

Time: 20 minutes

CrossFit08844

9 Aug 2013

Warmup

2 sets (empty bar):
5 x Hang Power Clean
5 x Front Squat
5 x Hang Squat Clean

HSPU Progression b/w sets

Strength

Hang Squat Clean
Build to a tough set of 3 reps in 15 minutes
65,85,105

Conditioning

15-12-9-6-3 reps for time:
Hang Squat Clean (85#)
Handstand Pushup (box)

Time: 13 minutes 21 seconds

CrossFit08844

8 Aug 2013

Warmup

2 sets:
8 KB Swings
6 Toes to Bar
4 Burpee Box Jumps

Strength

"L-Sit" Hold 28.6 seconds.

Try to find max. hold in 10min.
- Straight leg
- Ankles above hips

6 rounds for time:
15 KB Swings (24kg)
10 Toes to Bar
5 Burpee Box Jumps (28")

Time: 30 minutes 25 seconds

CrossFit08844

7 Aug 2013

Warmup

2 sets w/ empty barbell:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Dynamic Stretches b/w sets

Prep

3 sets building to weight used for workout:

Set 1: 12 DL, 9 HPC, 6 PJ @ 50-60% of weight used for workout (65#)

Set 2: 8 DL, 6 HPC, 4 PJ @ 75-85% of weight used for workout (85#)

Set 3: 4 DL, 3 HPC, 2 PJ @ 100% of weight used for workout (95#)

Men's Weight Options: 155, 135, 115, 95
Women's Weight Options: 105, 95, 80, 65

Benchmark!

"D.T."

5 rounds for time (95#):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Men: 155#, Women: 105#

Scale accordingly to keep time under 15 minutes.

Time: 11 minutes 54 seconds

CrossFit08844

6 Aug 2013

Warm up
2 sets of:
3 Hang power snatch(hips)
3 Over Head Squats
3 Hang power snatch(knees)
3 Over head Squats
3 Power snatch
3 Over head Squats
b/w sets,
Practice your double under

Prep

5-5-5-5-5
65,65,85,85,65

Builds your weight used to WOD in 15 minutes.
**All 5 reps should be
"touch & go" reps....!!!!!

Training

For time:
30 snatches(65)

*Every time you have to stop and take a break, perform 50 single jump rope.

Time: 5 minutes 41 seconds

CrossFit08844

5 Aug 2013

Warmup: full body foam roll,
3 x 5 OHS (PVC),
1 x 5 of each station

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. 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.

Time: 17 minutes
Result = 193 points

CrossFit08844

4 Aug 2013

Warmup

2 sets (45#):
3 x High Hang Power Clean
3 x Front Squat
3 x Mid Hang Power Clean
3 x Front Squat
3 x Power Clean
3 x Front Squat

Strength

Power Clean
3-3-2-2-1-1-1
95, 115, 135, 155, 165 (f)

Handstand practice. Got my feet on the wall!!!

CrossFit08844

2 Aug 2013

Warm Up: 3 x 5 OHS (pvc)
Pistol and DB Snatch practice

WOD: Eric-30
2 rds for time:
Run 400 m
30 Handstand Push Ups (box)
30 Pistols (15/leg) (pole)
30 DB Snatch (50#)

Time: 32 minutes 38 seconds

CrossFit08844

1 Aug 2013

Warm Up
2 sets:
5 x Good Morning (45#)
5 x RDL (45#)
5 x Deadlift (45#)
2 minutes Double Under practice b/w sets

Strength
Deadlift
5-4-3-2-1-1-1
135,185,205,275,295,325,345(f)

Build to a 1RM in 20 minutes

WOD
10-9-8-7-6-5-4-3-2-1 Deadlifts (185#)
1-2-3-4-5-6-7-8-9-10 Burpees
Perform 40 singles after each set of Burpees

Time: 19 minutes 55 seconds

CrossFit08844

29 July 2013

Warm Up
3x5 of: P. Clean, Push Jerk, P. Clean and Jerk

Strength: Push Jerk 3-3-2-2-1-1
65,85,105,115,125,135

WOD: 2007
Row 1000m
5 rds for time:
25 Pull Ups (band)
7 Push Jerk (115#)

Time: 28 minutes 29 seconds

Swim

28 July 2013

Swim 500 yds

Time: 20 minutes

CrossFit08844

27 July 2013

Warm Up
3x5 of:
sumo Deadlift high pull
push jerk
back squat
front squat

Air Force

For time (65#):
20 thrusters
20 sumo Deadlift high pull
20 push jerk
20 back squat
20 front squat
Every minute on the minute stop and do 4 Burpees.

Burned out with 15 front squats left. Mercy rule, did 4 Burpees on every f. squat break. Worst workout ever.

Time: 32 minutes

CrossFit08844

26 July 2013

Warm Up: HSPU Progression/Toes2Bar Progression

WOD
3 rounds for time of:
20 HSPU (box)
10 Chest2Bar Pull Ups
20 Toes2Bar
10 Chest2Bar Pull Ups

Time: 32 minutes 51 seconds

CrossFit08844

25 July 2013

Warm Up: 2 x Run 200m/10 wall balls

WOD
20 minute AMRAP
Run 400m
Max Unbroken Wall Balls

Result = 99 Wall Balls
(5 runs, 4x20, 1x19 wall balls)

2 hours later...at home
Strength: Front Squat 3-3-2-2-1-1
95,115,135,155,175,185

CrossFit08844

23 July 2013

Warm Up: 2 x Snatch Progression (pvc, 45#)

Strength: P. Snatch 3-3-2-2-1-1
65,85,95,115,125 (f),125 (f)

WOD
For Time:
30 Burpees (double lateral hop over bar)
30 P. Snatch (85#)
30 Burpees (double lateral hop over bar)

Time: 26 minutes 41 seconds

CrossFit08844

22 July 2013

Warm Up: 3 x 10 trunk twists, arm/neck rotations
10, 8, 6 push ups
3 x 5 OHS (pvc)

WOD
Elizabeth
21-15-9 reps of
P. Clean (135#)
Hand Release Push Ups

Time: 13 minutes 10 seconds

CrossFit08844

20 July 2013

WOD
Annie
for time:
Rounds of 50, 40, 30, 20, 10 repetitions of:
Double number of Singles
Sit-ups

Time: 8 minutes 2 seconds

CrossFit08844

19 July 2013

Warm Up:
15 OHS 45#
5 hang p clean (knees)
5 press
5 hang p clean (hips)
5 push jerks
5 p clean
5 push jerk

Strength: 3 p clean + 1 jerk
65,85,95,115,135,155 (failed jerk)

Grace
30 Power Clean & Press, 135#

Time: 8 minutes 50 seconds

CrossFit08844

18 July 2013

Warm up
Dynamic stretching
+
1 sets of:
200m run
5 box jump
5 wall ball)

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound

35 minute cap

95 degrees F
2 rds + 400m run + 30 box jumps + 15 wall balls

CrossFit08844

16 July 2013

Warm up
2sets : empty bar

200m Run
5 Over Head Squat
Determine your weight used for
WOD.

"Nancy"

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

Time: 28 minutes 56 seconds

CrossFit08844

15 July 2013

Warm Up
2 rds
5 x Power Clean
5 x Push Jerk
5 x Clean and Jerk
DU practice

Prep 5x3 Clean and Jerk
Work up to WOD wt

WOD
100 Single Jump Rope
10,9,...,2,1 reps of
Clean & Jerk (65#)
Pistols (per leg)
100 Single Jump Rope

25 minute time cap (DNF)

CrossFit08844

13 July 2013

Warmup

3 sets w/ empty barbell:
5 x Good Morning
5 x RDL
5 x Deadlift
5 x 6-point Burpee

Prep

3 sets of 6-8 Deadlifts

Determine weight used for workout

Men: 185, 165, 135, 115
Women: 125, 105, 95, 85

Training

For Time:
Row 1000 meters
75 Burpees
50 Deadlifts (185#)

Time: 30 minutes 52 seconds

CrossFit08844

12 July 2013

Warmup

Snatch Progression x 3 sets
Set 1 w/ PVC, Sets 2 & 3 w/ Empty Barbell

3 x High Hang Power Snatch
3 x Overhead Squat
3 x Snatch Drops (Quarter, Half Full)
3 x High Hang Snatch
3 x Mid Hang Snatch
3 x Snatch

Prep

3 sets of 5 touch and go Snatch

Determine weight used for workout
If not proficient in Squat Snatch, perform Power Snatch + OH Squat
If unable to load OH Squat, perform Power Snatch

Benchmark!

“Amanda”

for time:
18-14-10 Chest-to-Bar Pull Ups
9-7-5 Power Snatch + Overhead Squat (65#)

Time: 13 minutes 30 seconds

CrossFit08844

11 July 2013

Warmup

Lax Ball - Shoulder Circuit on Floor
+
15 OHS (PVC)
+
2 sets w/ empty barbell:
5 x Push Press
5 x Front Squat

Strength

Push Press (21X2)
3-3-3-3-3-3
65,85,95,115,135

Sets 1-3: Warmup sets (50-70% 1RM)
Sets 4-6: Working sets (80-90% 1RM)

Hold to top position for 2 full seconds.

Conditioning

8 sets of Alternating Tabata:
Push Press (85#)
Front Squat (85#)

Perform 20 seconds of Push Press followed by 10 seconds of rest. Perform 20 seconds of Front Squat followed by 10 seconds of rest. Continue in this fashion for 8 sets of each.

Total Reps = 70

CrossFit08844

9 July 2013

Warmup

2 sets (45#):
5 x Hang Power Clean
5 x Front Squat
5 x Hang Squat Clean

HSPU Progression b/w sets

Strength

Hang Squat Clean
Build to a tough set of 3 reps in 15 minutes
65, 85, 95, 115, 135 (f)

Conditioning

15-12-9-6-3 reps for time:
Hang Squat Clean (95#)
Handstand Pushup (box)

Time: 17 minutes 30 seconds

CrossFit08844

8 July 2013

Warm Up: 2 rds 200m Run / 3 DB Snatches per hand (50#)

For time:
Run 400 meters
40 One arm DB snatch(50#) (alternate arms, 20 per arm, 40 total)
Run 800 meters
40 One arm DB snatch(50#), (alternate arms, 20 per arm, 40 total)
Run 400 meters

Time: 20 minutes 27 seconds

CrossFit08844

6 July 2013

"Hope"

Three rounds of:
Burpees
Power Snatch (75#)
Box jump (24")
Thruster (75#)
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Time: 17 minutes
Result = 107 reps

CrossFit08844

5 July 2013

Warmup

2 sets (45#):
3 x High Hang Power Clean
3 x Front Squat
3 x Mid Hang Power Clean
3 x Front Squat
3 x Power Clean
3 x Front Squat

2 minutes of Double Under practice b/w sets

Strength

Power Clean
3-3-2-2-1-1-1
95, 115, 135, 155, 165 (f)

Conditioning

In 12 minutes, complete:
5 Power Cleans(135#)
200 Single Jump Rope

Time: 12 minutes
Result = 3 rds + 107 reps

CrossFit08844

4 July 2013

"White"

Five rounds for time of: (3 rounds)
Rope climb, 3 ascents (45 band Pull Ups)
10 Toes to bar (knees to elbow)
21 Walking lunge steps with 45lb/25lb plate held overhead
Run 400 meters

Time: 44 minutes and 37 seconds

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

CrossFit08844

3 July 2013

Warmup

2 sets:
Snatch Progression (PVC, then Empty Barbell)

Dynamic Stretch b/w sets

Strength

Power Snatch
3-3-2-2-1-1-1
65, 85, 95, 105, 115, 125 (f), 125 (f)

Benchmark!

"Isabel"

For time:
30 Snatches (95#)

Time: 5 minutes 11 seconds

CrossFit08844

2 July 2013

Warmup

2 rounds: 5 Burpees / 1 min Double Under Practice

WOD

AMRAP 12 minutes:
10 Burpees
50 Jump Rope Singles

Time: 12 minutes
Result = 6 rds + 1 rep

CrossFit08844

1 July 2013

Warmup

3 sets: Empty Bar

3 x Hang Power Clean
3 x Front Squat
3 x Hang Squat Clean
3 x Thruster
3 x Squat Clean Thruster

Kipping Pullup Progression b/w sets

Prep

Squat Clean Thrusters
3 sets of 3-5 reps in 10min

Build to weight used in workout

Men: 135, 115, 95, 85
Women: 95, 85, 65, 55

Training

60 Wall Balls (20#)
50 KB Swings (55#)
40 Box Jumps (24in)
30 CTB Pull Ups
20 Squat Clean Thrusters (95#)

Time: 33 minutes 14 seconds

CrossFit08844

29 June 2013

Warm Up
3 Sets:

5 Front Squats (45#)
5 Push Press (45#)
5 Thrusters (45#)

Training

Benchmark

"FRAN"

21-15-9

Thrusters(65#)
Pull ups (band)

Time: 9 minutes 58 seconds

CrossFit08844

28 June 2013

Warmup

Shoulder Mobility

+

HSPU Progression
Kipping Toes to Bar Progression

Prep

3-4 sets of 5 Reverse Lunges/Leg

Determine weight used for workout.

Men: 135, 115, 95, 75
Women: 95, 80, 65, 55

Training

For time:
30 HSPU (box)
40 Knees to Elbow
50 Front Rack Reverse Lunges/Leg (75#)
40 Knees to Elbow
30 HSPU (box)

Time: 28 minutes 12 seconds

CrossFit08844

27 June 2013

Warm Up: Burneger Warmup w/ PVC
Run 400 meters
Burgener Warmup w/ Barbell

WOD

3 rounds for time:
Run 600 meters
15 Power Snatches (95#)

Time: 22 minutes 40 seconds

CrossFit08844

26 June 2013

Warmup: 3 x 10 Trunk Twist, Neck/Arm Rotations
10-8-6 Push Up/Squat

3 sets:
10,8,6 OHS (PVC)
10,8,6 KB Swings (55#)
Kipping Pullup progression

Strength

Back Squat (30X1 tempo)
5-5-4-4-3-3
95, 115, 135, 145, 165, 185

Conditioning

AMRAP in 12 minutes:
9 CTB Pullups
12 KB Swings (55#)
15 Squats

Time: 12 minutes
Result = 3 rounds + 18 reps

CrossFit08844

24 June 2013

Warmup: 3 x 10 Trunk Twist, Neck/Arm Rotations
10-8-6 Push Up/Squat

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. 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.

Time: 17 minutes
Result = 176 points

CrossFit08844

22 June 2013

Warmup

3 sets:
6-8 Calorie Row
6-8 OH Walking Lunges
6-8 Toes to Bar
6-8 Box Jumps

Strength

4 sets:
1 minute Max Strict Pull Ups
1 minute rest b/w sets
7, 7, 5, 5,

Conditioning

For time:
50 Calorie Row
50 Plate Overhead Walking Lunges - 25/leg (45#)
50 Knees to Elbows
50 Box Jumps(24")

Time: 28 minutes 19 seconds

CrossFit08844

21 June 2013

Warmup

3 sets:
10,8,6 x Deadlift
Handstand Push Up practice

Strength

DEAD LIFT

3-3-2-2-1-1

Find your 1RM in 20 min.
135, 205, 275, 295, 315, 345(f)

Conditioning

AMRAP 10 minutes
1 Deadlift (225#)
1 Handstand Push Up (box)
2 DL
2 hspu
3 DL
3 hspu
Etc...

Time: 10 minutes
Result: 6 rds + 7 reps = 49 reps

CrossFit08844

20 June 2013

Warm Up
3 rds:
10 OHS / 1 minute DU practice

WOD
for time:
50-40-30-20-10 Wall Balls
150-120-90-60-30 Single Jump Rope

Time: 18 minutes 39 seconds

CrossFit08844

18 June 2013

Warm Up
3 rds:
2 x Kipping Pull Up
5 x Burpees
200m Run

WOD
for time:
400m Run
25 Chest to Bar Pull Ups (band)
25 Burpees
600m Run
20 Chest to Bar Pull Ups (band)
20 Burpees
800m Run
15 Chest to Bar Pull Ups (band)
15 Burpees

Time: 27 minutes 9 seconds

CrossFit08844

17 June 2013

Warm Up
2 rds: (45#)
5 x Deadlift
5 x Hang Power Clean
5 x Front Squat
5 x Push Jerk

WOD
21-18-15-12-9 rep rounds for time of: (65#)
Deadlift
Hang Power Clean
Front Squat
Push Jerk

Time: 24 minutes 43 seconds

CrossFit08844

15 June 2013

Warmup: 3x10 trunk twist, neck/arm rotations
10-8-6 push ups, squats

21-15-9 reps for time:
Squat Cleans (95#)
Hand Release Push Ups (42,30,18 reps)

Time: 19 minutes 30 seconds

CrossFit08844

14 June 2013

Warmup

2 sets w/ empty barbell:
5 x Front Squat
5 x Push Press
5 x Thruster

Dynamic Stretch b/w sets

Strength

Front Squat
3-3-3-3-3-3
65, 85, 95, 115, 135, 145

WOD
Do one thruster(95#) the first minute, 2 the second, etc.

Time: 10 minutes
Result = 9 rds

CrossFit08844

12 June 2013

Warmup

2 sets w/ empty barbell:
5 x Deadlift
5 x Hang Power Clean
5 x Power Clean
5 x Front Squat

Dynamic Stretch b/w sets

Strength

Power Clean
3-3-2-2-1-1-1
95, 115, 135, 155, 165(f), 165(f), 165(f)

Conditioning

15-12-9 reps for time:
Power Cleans (135#)
Ring Dips

Time: 13 minutes 21 seconds

CrossFit08844

11 June 2013

Warmup

3 sets:
10,8,6 Wall Balls
Kipping Pullup Progression

+

3 sets:
5,4,3 Pistols/Leg (or Side Step Ups)
5,4,3 DB Snatches/Arm (determine weight for workout)

Training

AMRAP Wall Balls (20#) in 5 minutes
AMRAP CTB Pullups in 5 minutes (band)
AMRAP Alternating Pistols in 5 minutes (box)
AMRAP DB Snatches (50#) in 5 minutes

Time: 20 minutes

Result = 144 reps

CrossFit08844

10 June 2013

Warm Up: 3x10 Trunk Twists, Neck/Arm Rotations
10-8-6 Push Ups, Squats

Training

AMRAP in 6 minutes:
1 Wall Climb
10 KB Swings(53#)

Rest 2 minutes

AMRAP in 6 minutes:
10 Pull Ups
10 Burpees

Results = 56 reps and 46 reps

CrossFit08844

7 June 2013

Warm Up
Burgener Warmup x 2 sets (Set 1 PVC, Set 2 Barbell)

2 minutes of Double Under practice b/w sets

Strength

Power Snatch
Build to a tough set of 3 touch and go reps in 15 minutes
45, 65, 75, 85

Keep all reps clean and fast with perfect landing mechanics
If mechanics break down or you begin "muscling" the weight, go lighter

Conditioning

AMRAP in 10 minutes:
15 Power Snatches (75#)
30 Double Unders

Result = 2 rounds + 8 Snatches = 98 reps

Time: 10 minutes

CrossFit08844

6 June 2013

Warm Up
3 sets:
Toe to Bar Progression (Kipping Swing, Kipping KTE, Kipping T2B)
10,8,6 Box Jumps
HSPU Progression (Static Hold, Strict HSPU or Negatives, Kipping HSPU)

Strength

Press
3-3-2-2-1-1
65, 85, 105, 125, 135, 155(f), 145
Build to a 1RM in 15 minutes

Conditioning

For time:
25 Toes to Bar (Knee-Elbow)
25 Box Jumps (24)
25 HSPU (box)
20 Toes to Bar (Knee-Elbow)
20 Box Jumps (24)
20 HSPU (box)
15 Toes to Bar (Knee-Elbow)
15 Box Jumps (24)
15 HSPU (box)

Time: 18 minutes 30 seconds

CrossFit08844

5 June 2013

Warm Up
2 sets:
Run 400 meters
5 x Good Mornings
5 x RDLs
5 x Deadlifts

Prep

Deadlift
3 sets of 6-8 touch and go reps

Build to weight used for workout

Men's weight options: 225, 185, 155, 135
Women's weight options: 155, 125, 105, 95

Training

For time of:

Run 1000 meters
50 Deadlifts (155#)
Run 1000 meters

Perform 10 Burpees every time you break the Deadlifts
Broke DLs into 3 sets of 15 and one set of 5.
Did 3 sets of 10 Burpees.

Time: 22 minutes 23 seconds

CrossFit08844

4 June 2013

Warm Up
10-8-6 OHS (PVC)
Kipping Pull Up practice x 3

Strength: OHS: 3 rep max in 15 minutes
Result: 45, 65, 75, 85, 95(f)

WOD
AMRAP 3 minutes
7 OHS (65#) / 7 Pull Ups (band)
3 minutes rest
AMRAP 3 minutes
7 OHS (65#) / 7 Pull Ups (band)
3 minutes rest
AMRAP 3 minutes
7 OHS (65#) / 7 Pull Ups (band)

Total: 91 reps

CrossFit08844

3 June 2013

Warm Up
3 rds
5 Hang Power Clean
5 Front Squat
5 Push Press

WOD
21-15-9
Power Clean (95#)
Thruster (95#)

Time: 15 minutes 35 seconds

CrossFit08844

1 June 2013

Warm Up: 3 rds
3 Pull Ups
10,8,6 KB Swings (53#)
200 m Run

WOD
3 rds for time:
20 Pull Ups
25 KB Swings (53#)
400 m Run

Time: 27 minutes 22 seconds

CrossFit08844

31 May 2013

Warm Up: 2 x 15 OHS (PVC) / 1 min DU

Strength: Front Squat 3, 3, 2, 2, 1, 1, 1
95, 115, 135, 155, 175, 185, 205 (f)

WOD
10,9,...2,1 rep rounds for time of:
OHS (115#)
60 Jump Rope Singles

Time: 17 minutes 22 seconds

CrossFit08844

30 May 2013

Warmup

Foam Roll - Lat, Quads, IT Band

+

3 sets:
1 min double under
10 OH Squats (pvc)
5 Burpee Box Jump Overs

Prep

3 sets of 5 DB Snatches/Arm

Determine weight used for workout

Training

For time:
50 Calorie Row
35 Burpee Box Jump Overs (24in)
20 Alternating DB Snatches/ One Arm (50#)

Time: 18 minutes 30 seconds

CrossFit08844

28 May 2013

Warm Up:
2 rds: 5 front squat (45#) / 5 hang power clean (45#)

WOD:
CrossFit Games Regionals - Event 7

4 rounds for time:
2 Rope Climbs (30 band pull ups)
100 ft sprint
4 Squat Cleans (115#)
100 ft sprint

Time CAP : 20MIN

Got through 2 rounds + 30 pull ups + sprint + 1 squat clean

CrossFit08844

27 May 2013

Warm Up: various mobility

WOD: Murph
1 mile run
100 Pull Ups (band)
200 Push Ups
300 Squats
1 mile run

Time: 66 minutes 6 seconds

CrossFit08844

25 May 2013

Warm Up: 3x10 OHS / 1 min DU
3x 5 press (45#) / 3 lunges (45#)

Training

North East Regional 2013
Individual Event 6

For time:
100 Double-unders (200 singles)
50 Handstand push-ups (box)
40 Toes-to-bar (knees 2 elbows)
30 Shoulder to overhead with axle (160 / 100 lbs) (85#)
90 foot Walking lunge with axle in front rack (160 / 100 lbs) (85#)

Time: 15 minute time cap

Got to 25 shoulder to overhead at time cap

CrossFit08844

23 May 2013

Warmup

3 sets:
Run 200 meters
10,8,6 x KB Swings
10,8,6 x Burpees

Strength

DEAD LIFT

3-3-2-2-1-1

Find your 1RM in 15 min.
135, 205, 275, 295, 315, 335 PR

Conditioning

Run 400 meters
3 rounds of
12 KB Swings (53#)
12 Burpees
Run 400 meters
3 rounds of
12 KB Swings (53#)
12 Burpees
Run 400 meters

Time: 26 minutes 17 seconds

CrossFit08844

22 May 2013

Warm Up:
3 rds: 10 x OHS (pvc) / 1 minute double under practice
2 rds: 5 x Pull Ups / 5 x Box Jumps / 5 x KB Push Press each arm

WOD:
21 Pull Ups
21 Box Jumps
21 KB Push Press (35#) each arm
15 Pull Ups
15 Box Jumps
15 KB Push Press (35#) each arm
9 Pull Ups
9 Box Jumps
9 KB Push Press (35#) each arm

Time: 23 minutes 9 seconds

CrossFit08844

21 May 2013

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 OHS (pvc)

2 sets:
3 x Front Squat
3 x Hang Squat Clean (Hips)
3 x Hang Squat Clean (Knees)
3 x Squat Clean (Shins)

Dynamic Stretches b/w sets

Strength

Clean
3-3-2-2-1-1
95, 115, 125, 135, 145, 155(f)

Time: 20 minutes

Conditioning

AMRAP Squat Cleans (95#) in 3 min (15 reps)
AMRAP Hand Release Pushups in 3 min (32 reps)
AMRAP Squat Cleans (95#) in 2 min (8 reps)
AMRAP Hand Release Pushups in 2 min (18 reps)
AMRAP Squat Cleans (95#) in 1 min (4 reps)
AMRAP Hand Release Pushups in 1 min (10 reps)

Weight for Cleans is 70% of 1RM from Part 1.
Total reps = 87


Time: 12 minutes

CrossFit08844

20 May 2013

Warm Up: 3x10 trunk/arm/neck rotations
2 sets
Handstand Hold(30sec)
10 Squats
b/w sets work on double under

Training

For time of:
400m Run
21 KB swing (53#)
21 Pull Ups
400m Run
15 KB swing (53#)
15 Pull Ups
400m Run
9 KB swing (53#)
9 Pull ups

Time: 18 minutes 11 seconds

CrossFit08844

17 May 2013

Warm up
Dynamic stretching
+
2 sets of:
200m run
10 Front Squat(w/Med ball)

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound

Time: 48 minutes 21 seconds

CrossFit08844

16 May 2013

Warm up

Shoulder circuit
+
2 sets:
3xOverhead Squats
3xSnatch Drop
3xPower Snatch

Training

3-2-2-1-1-1
Weighted Pull Ups
Find your 1 rep. Max. In 15min.
26, 35, 45, 53, 61, 70(f)

1-1-1-1-1
Squat Snatch
Find your 1 rep. Max. In 15min.
65, 85, 95, 95, 95

CrossFit08844

15 May 2013

Warmup

Lax Ball - Shoulder Circuit
Hip Mobility Circuit

+

2 sets:
3-5 Pullups/Ring Pulls
5-6 Pushups
6-8 Squats

Benchmark!

"Chelsea"

Every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for 30 minutes? 20 minutes? How about 10?

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Results: 3 rounds on the minute, 12 rounds in 30 minutes

Time: 30 minutes

CrossFit08844

14 May 2013

Warm Up
2 rds:
10 x Press (45#)
10 x Air Squat
10 x OHS (45#)
1 minute Double Under Practice

WOD
"Cheyne"
3 rds:
19 OHS (65#)
160 Single Jump Rope

Time: 13 minutes 12 seconds

CrossFit08844

13 May 2013

Warm Up:
2 rds
5 x front squat (45#)
5 x press (45#)
5 x thruster (45#)
3 x pull up

WOD
"Jackie"
for time:
1000m row
50 Thrusters (45#)
30 Pull Ups

Time: 15 minutes 57 seconds

CrossFit08844

11 May 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 push ups/squats

Training

For time:
50 Wall Ball
50 Chest to Bar Pull Ups
50 Pistols (alternate) (band)
50 DB Clean (alternate) (50#)

Time: 28 minutes 10 seconds

CrossFit08844

10 May 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 push ups/squats

Training

North East Regional 2013
Individual Event 6

For time:
100 Double-unders (200 singles)
50 Handstand push-ups (box)
40 Toes-to-bar (knees 2 elbows)
30 Shoulder to overhead with axle (160 / 100 lbs) (65#)
90 foot Walking lunge with axle in front rack (160 / 100 lbs) (65#)

Time: 22 minutes 41 seconds

CrossFit08844

9 May 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 push ups/squats

3 sets:
5 x Thruster (45, 65, 85)
5 x Pull Ups

WOD
Fran
21-15-9
Thrusters (95#)
Pull Ups

Time: 16 minutes 50 seconds

CrossFit08844

7 May 2013

Warm Up: 3x10 trunk/arm/neck rotations

2 sets:
5 x Front Squat (45#)
5 x Push Press (45#)
5 x Thruster (45#)

Dynamic Stretch b/w sets

Strength

Thruster
Build to a 3RM in 20 minutes
65, 85, 105, 125

Conditioning

AMRAP in 3 minutes: Thrusters (85#) [21 reps]
AMRAP in 2 minutes: KB /DB Swings (24kg) [29 reps]
AMRAP in 1 minute: Burpees [9 reps]

Total Reps = 59

CrossFit08844

6 May 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat, push up

Strength:
7 sets of 3 Push Press
65, 85, 95, 115, 135, 145(f), 145(f)

WOD:
Pull Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Double Unders 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 (switched to 2x singles at 25)

Time: 29 minutes 57 seconds

CrossFit08844

4 May 2013

Warm Up: double under practice, pull up practice, various movement prep

WOD:
100 ft walking lunge
50 push ups
50 double unders
25 knees to elbows
15 pull ups (strict)
50 box jumps
25 OHS (65#)
25 ring rows
50 sit ups

Time: 37 minutes 20 seconds

CrossFit08844

3 May 2013

Warm up

3 sets of:

5 Dead Lift(Empty Bar)
5 Pull Ups(Strict)
5 Shoulder Press(Empty Bar)
+
Working on your Handstand Push up Progression

Prep

Dead Lift

5-5-5-5-5

5 "Touch & Go"
Build your weight to used for WOD

Training

Bench Mark

"Diane"

21-15-9

Dead Lift (205#)
Handstand Push up (box)

Time: 9 minutes and 58 seconds

CrossFit08844

2 May 2013

Warmup:
3 rds of: 5 Press (45#), 5 OHS (#45), 200m Run

Strength:
OHS 1 x 65, 75, 85(f), 85, 95, 105, 115(f)

WOD:
3 rds for time:
400m Run
15 Power Clean (135#)

Time: 19 minutes 13 seconds

CrossFit08844

30 Apr 2013

Warmup

10 OHS (PVC, 3 sec pause in bottom)
+
Empty Barbell:
3 x Hang Power Snatch (Hips)
3 x OHS
3 x Hang Power Snatch (Knees)
3 x OHS
3 x Power Snatch
3 x OHS
+
5 x Burpee
5 x Box Jump
5 x Burpee Box Jump

Prep

3 sets:
5 Touch and Go Power Snatches

Build to weight used for workout

Men’s Weight Options: 135, 115, 95, 75

Training

3 sets:

AMRAP in 3 minutes:
5 Power Snatches (95#)
5 Burpee Box Jumps (24)

Rest 3 minutes b/w sets

Total = 67 reps

CrossFit08844

29 Apr 2013

Warm Up: shoulder mobility, pull up practice

WOD
21 Pull Ups (band)
400m Run
15 Pull Ups (band)
600m Run
9 Pull Ups (band)
800m Run

Time: 14 minutes 8 seconds

CrossFit08844

27 Apr 2013

Warmup

3 sets:
1 minute Max Double Unders
1 minute rest b/w sets
+
3 sets:
6 Hand Release Pushups
6 Box Jumps
6 Toes to Bar
6 Hang power snatch(build to weight used for workout)

Training

210 Single Jump Rope
60 Hand Release Pushups
50 Box Jumps (24)
40 Toes to Bar
30 Hang power snatch (95#)

Time: 35 minutes 18 seconds

CrossFit08844

26 Apr 2013

Warmup

2 sets:
Run 400 meters
3 x Deadlift
3 x Hang Power Clean
3 x Power Clean
3 x Push Jerk

Strength

3 Power Cleans + 1 Push Jerk

Build up to heaviest possible set in 15 minutes

Power Cleans are touch and go reps

Conditioning

In 4 minutes complete 20 Clean & Jerks (135#) as fast as possible.
Rest the remainder of the 4 minutes.
*Result = 16 reps
In 4 minutes Run 600 meters as fast as possible.
Rest the remainder of the 4 minutes.
*Result = 7:37 (3:37 for 600m)
In 3 minutes complete 15 Clean & Jerks (135#) as fast as possible.
Rest the remainder of the 3 minutes.
*Result = 9 reps
In 3 minutes Run 400 meters as fast as possible.
Rest the remainder of the 3 minutes.
*Result = 13:02 (2:02 for 400m)
In 2 minutes complete 10 Clean & Jerks (135#) as fast as possible.
Rest the remainder of the 2 minutes.
*Result = 7 reps
Run 200 meters as fast as possible.
*Result = 17:05 (1:05 for 200m)

CrossFit08844

25 Apr 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach

Strength

Front Squat
Build to a 1RM in 20 minutes

3 reps @ 50% 1RM 95#
3 reps @ 60% 1RM 115#
2 reps @ 70% 1RM 135#
2 reps @ 80% 1RM 155#
1 rep @ 90% 1RM 165#
1 rep @ 95% 1RM 175#
1 rep @ 100+% 1RM 185#
1 rep @ 100+% 1RM 195# (new 1RM)

Time: 20 minutes

Conditioning
"Nancy"
5 rounds for time:
400m Run
15 OHS (45#)

Time: 18 minutes 26 seconds (PR by 3 minutes)

CrossFit08844

24 Apr 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach

Warm Up:
2 rounds of:
10 KB Swings (24kg)
8 Situps
6 Burpees
3 Pullups (band)
3 Handstand Pushups (box)

Wod:
For time:
70 Burpees
60 Situps
50 KB Swings (24kg)
40 Pullups (band)
30 Handstand Pushups (box)

Time: 30 minutes 47 seconds

CrossFit08844

20 Apr 2013

Warm Up:
3x45# Deadlift
3x45# Clean
3x45# Thruster
3x65# Thruster
3x85# Thruster

50 Pull-ups (band)
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups (band)

Time: 39 minutes 38 seconds

CrossFit08844

19 Apr 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach

WOD: "TGIF!"

Three rounds of:
Wall-ball, (20#), 10ft
Hang power clean (95#)
Box Jump, 20" box
Shoulder-2-overhead (95#)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. 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.

Total points = 178

CrossFit08844

18 Apr 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach

Four rounds for time of:
Run 400 meters
50 Squats

Time: 18 minutes 42 seconds

CrossFit08844

16 Apr 2013

Warm up
3 rounds of:
5 Deadlift(empty bar)
5 Hand release push up
B/W sets work on your double unders

10 rounds for time of:
15 Deadlift (135#)
15 push-ups

Time: 27 minutes 52 seconds

CrossFit08844

15 Apr 2013

Warm Up

3 Rounds of:
5 HPC(Empty Bar)-Hips
5 HPC(Empty Bar)-Knees
B/w set work on your Pull up

Prep

Hang Power Clean
Work your weight up for WOD.
3-3-3-3-3

For time:
3 rounds of:
50 Squats
14 Pull Ups
10 Hang Power Clean(115)

Time: 22 minutes 23 seconds

CrossFit08844

13 Apr 2013

Warm Up:
3 rds:
Jumping Jacks, Mtn Climbers, Squat Jumps - 15 seconds each

WOD:
AMRAP 20 minutes:
5 Handstand Push Ups (box)
10 Pistols (alternating) (band assist)
15 Pull Ups

Total = 3 rounds + 20 reps

CrossFit08844

12 Apr 2013

Warm Up:
3 rds:
5 Burpees, 5 Deadlifts (45#),
5 Hang Power Clean (45#), 5 Front Squats (45#)

WOD:
For time:
30 Burpees / 15 Squat Clean (95#)
25 Burpees / 12 Squat Clean (95#)
20 Burpees / 9 Squat Clean (95#)
15 Burpees / 6 Squat Clean (95#)
10 Burpees / 3 Squat Clean (95#)

Time: 30 minutes, 6 seconds

CrossFit08844

9 Apr 2013

Warmup

Run 200 meters
10 x RDL (empty bar)
5 x Six-point Burpee

Run 200 meters
10 x Good Morning (empty bar)
5 x Six-point Burpee

Run 200 meters
10 x Deadlift (empty bar)
5 x Six-point Burpee

Workout Prep

3 sets of 6-8 touch and go Deadlifts

Build to weight used for workout

Men's Weight: 225, 205, 185, 155
Women's Weight: 155, 135, 115, 105

Training

For time:
30 Deadlifts (225#)
30 Burpees
Run 400 meters
20 Deadlifts (225#)
20 Burpees
Run 600 meters
10 Deadlifts (225#)
10 Burpees
Run 800 meters

Time: 45 minutes 3 seconds

CrossFit08844

8 Apr 2013

Warm Up:
3 rds of:
200 m Run
15 Air Squat
5 Wall Walk

WOD
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
All at 65#

Time: 16 minutes 41 seconds

CrossFit08844

5 Apr 2013

Warmup

3 sets:
Run 200 meters
3 x Hang Power Snatch (Hips)
3 x Hang Power Snatch (Knees)
3 x Power Snatch (Shins)

Workout Prep

Power Snatch

Perform 3-4 sets of 5 touch and go reps
Determine weight for workout

Training

Run 400 meters
15 Power Snatches (115#)
Run 400 meters
15 Power Snatches (115#)

Time: 11 minutes 44 seconds

CrossFit08844

2 Apr 2013

Warm Up:
2 rds of:
200m Run
10 Overhead Squats (PVC)

WOD:
"Nancy"
5 rounds for time of:
400m Run
15 Overhead Squats (45#)

Time: 21 minutes 37 seconds

CrossFit08844

1 Apr 2013

Warm Up:
3 rds of:
200m Run
10 Deadlift (bar)
10 Hand Release Push-ups
10 Squat Jumps

WOD:
AMRAP 15 minutes of:

155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps (24")

Reps = 204 (5 rds + 9 Deadlifts + 12 Push-ups + 3 Box Jumps)

Time: 15 minutes

CrossFit08844

29 Mar 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
3-2-1 Chin Up

3 Rounds of:
5 Over head squat (Empty Bar)
5 pull ups (strict)

"Nasty Hillsborough Girls"
3 rounds for time of:
30 Box Jump(20")
7 Pull-ups (strict)
10 OverHead Squats(65#)

Time: 15 minutes 46 seconds

CrossFit08844

28 Mar 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up

3 rds:
5 Deadlift/5 Clean (hips)/5 Clean (Knees)/5 Clean (Shins)
5 Push Press/5 Push Jerk/5 Jerk (all with 45#)
1 minute Double Under practice

OPEN WOD 13.4
7 minute AMRAP of:
3 Clean and jerk(135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
...and so on...

Total Reps = 30

Time: 7 minutes

CrossFit08844

26 Mar 2013

Warm up

5 minute dynamic stretch (athlete choice)

+

Run 200 meters
10 x RDL (empty bar)
10 x Good Morning (empty bar)
10 x Deadlift (empty bar)
Run 200 meters

Workout Prep

Deadlift
3-4 sets of 6-8 touch and go reps

Determine weight used for workout
Weight should be TOUGH - 70-80% of your 1RM

Training

21 Deadlifts (225#)
Run 400 meters
15 Deadlifts
Run 400 meters
9 Deadlifts
Run 400 meters

Time: 15 minutes 34 seconds

CrossFit08844

25 Mar 2013

Warm up

5 HPC(Hip)
Double Under

5 HPC(Knee)
Double Under

5 HPC(Shin)
Double Under

Conditioning

For time of:
21-15-9
Clean (135/95)
Push up

Take 1 minute break,

2 minutes Max. Double Unders (sub Singles)

Time: 10 minutes 27 Seconds
212 Singles

CrossFit08844

22 Mar 2013

Warmup

Empty Barbell:
8 SDHP
8 Push Press

Dynamic Stretch

6 SDHP
6 Push Press

Dynamic Stretch

4 SDHP
4 Push Press

Prep

2-3 sets:
6-8 SDHP
6-8 Push Press

Build to weight used in workout

Training

For time:

8 rounds of
8 SDHP (95/65)
8 Push Press (95/65)

Run 800 meters

6 rounds of:
6 SDHP
6 Push Press

Run 600 meters

4 rounds of:
4 SDHP
4 Push Press

Run 400 meters

Time: 45 minutes 41 seconds

Bike-Pull-Clean

21 Mar 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
3-2-1 Chin Ups

5 rounds for time of:
Bike 1 minute
5 Pull Ups
10 Hang Clean and Press (45#)

Time: 12 minutes 30 seconds

CrossFit08844

18 Mar 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up

3 sets:
10 OHS (PVC)
Kipping Pullup Progression b/w sets

Strength

Front Squat
Build to a 1RM in 20 minutes

3 reps @ 50% 1RM 95#
3 reps @ 60% 1RM 115#
2 reps @ 70% 1RM 135#
2 reps @ 80% 1RM 155#
1 rep @ 90% 1RM 165#
1 rep @ 95% 1RM 175#
1 rep @ 100+% 1RM 185# (new 1RM)

Time: 20 minutes

Conditioning

for time:
24-19-12 reps of Pull Ups
12-9-6 reps of Front Squats (115#)

Time: 19 minutes 29 seconds

CrossFit08844

16 Mar 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Ups

WOD 13.2
10 minute AMRAP of:
5 Shoulder to Overhead (115#)
10 Deadlifts (115#)
15 Box Jumps

Total Reps = 95

Time: 10 minutes

MARSOC Short Card (Lucerne)

14 Mar 2013

5:00 PM
MARSOC Short Card
1 x 10

Time: 15 minutes

CrossFit08844 (Lucerne)

11 Mar 2013

9:00 pm
Warm Up:
3 rounds of:
5 Deadlift (2x20kg DBs)
5 Hang Power Clean (2x20kg DBs)
5 Power Clean (2x20kg DBs)

WOD
50 Squats
10 Power Cleans (2x25kg DBs)
40 Squatsw
8 Power Cleans (2x25kg DBs)
30 Squats
6 Power Cleans (2x25kg DBs)
20 Squats
4 Power Cleans (2x25kg DBs)
10 Squats
2 Power Cleans (2x25kg DBs)

Time: 15 minutes 30 seconds

MARSOC Short Card (Lucerne)

11 Mar 2013

5:30 AM
MARSOC Short Card
1 x 10

Time: 19 minutes

CrossFit08844

7 Mar 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up

WOD 13.1
17 minute AMRAP of:
40 Burpees
30 Snatches 75#
30 Burpees
30 Snatches 135#
20 Burpees
30 Snatches 165#
10 Burpees
Max Rep Snatch 210#

Total Reps = 97

Time: 17 minutes

Adrian

5 Mar 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps

Time: 38 minutes

CrossFit08844

1 Mar 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up

A. Squat Clean 3 x 95, 115, 135, 145, 145 Fail

B. Overhead Squat 1 x 45, 65, 85, 95, 115 Fail
Left Shoulder is killing me!

CrossFit08844

28 Feb 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Ups

For time:
25 Handstand Push Ups (feet on box)
50 Toes to Bar
800m Run
75 Push Press (65#)
450 Jump Rope Singles

Time: 34 minutes 19 seconds

CrossFit08844

27 Feb 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up

A. Deadlift 3 x 135, 165, 215, 255, 275

Time: 10 minutes

B. "Jackie"
for time:
1000m row
50 Thrusters (45#)
30 Pull Ups

Time: 20 minutes

CrossFit08844

25 Feb 2013

Warm Up
3 rounds:
10 Deadlift 95#
10 Shoulder to Overhead 95#
10 Toes to Bar

"Grace"
For time:
115 pound Clean and Jerk, 30 reps

Time: 8 minutes 40 seconds

CrossFit08844

23 Feb 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up

for time:
40 Wall Ball (20#)
30 Box Jump (24 in)
20 Parallette Shoot Thru
60 sec L-Sit Hold

Time: 12 minutes 51 seconds

CrossFit08844

21 Feb 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

12-9-6-3 reps for time of:
95 pound Power snatch
Burpee

CrossFit08844

19 Feb 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
3-2-1 Chin Up

AMRAP 15 minutes:
10 Box Jump
10 KB Swing (50#)
10 Knee-Elbow

3 rounds + 20 reps

Time: 15 minutes

CrossFit08844

16 Feb 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

Seven rounds for time of:
7 reps Push jerk (95# 1st 4 rds, 45# last 3 rds)
7 Chest to bar pull-ups
7 Burpees

Time: 25 minutes, 50 seconds

CrossFit08844 Foundations

14 Feb 2013

First CrossFit class!

3 rounds for time:
25 Air Squats
20 Sit Ups
15 Burpees

Time: 12 minutes, 15 seconds

Grace

12 Feb 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

Grace
30 Power Clean & Press, 95#

Time: 9 minutes

Convict Conditioning

11 Feb 2013

3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge

Time: 15 minutes

KB Clean and Press

9 Feb 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

KB Clean and Press (30#)
10-8-6-4-2 reps per hand

Time: 7 minutes

Convict Conditioning

8 Feb 2013

3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge

Time: 15 minutes

Convict Conditioning

6 Feb 2013

3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge

Time: 16 minutes

Convict Conditioning

19 Jan 2013

3x10 trunk/arm/neck rotations
3x12 Push Up
3x12 Squat & Reach
3x12 Horizontal Pull
3x15 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge

Time: 17 minutes

Isabel

16 Jan 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Every Minute On The Minute For 10 Minutes:
Snatch 3 x 95#

Time: 10 minutes

Convict Conditioning

15 Jan 2013

3x10 trunk/arm/neck rotations
3x12 Push Up
3x12 Squat & Reach
3x10 Horizontal Pull
3x12 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge

Time: 17 minutes

Kroc Week 6 Day 2

14 Jan 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145

Strength
Squat 3 x 175 x 5

Time: 16 minutes

Convict Conditioning

12 Jan 2013

3x12 trunk/arm/neck rotations
3x12 Push Up
3x12 Squat & Reach
3x12 Horizontal Pull
3x12 Knee Tuck
3x12 Half Bridge
3x12 sec Head Crow Pose
3x12 Shoulder Squat

Time: 19 minutes

Deadlift

11 Jan 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Deadlift 1 x 135, 155, 175, 205, 225, 245, 255, 275, 295, 305, 325 PR

Time: 35 minutes

Convict Conditioning

10 Jan 2013

3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x10 sec Head Crow Pose
3x10 Shoulder Squat

Time: 20 minutes

Power Clean

9 Jan 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Power Cleans 1 x 95, 105, 115, 125, 135, 145, 155, 165 (PR), 175 (fail)

Time: 14 minutes

Kroc Week 6 Day 1

7 Jan 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 3 x 95, 135, 185, 210
1 x 220, 230, 240, 250 (all PRs!!!)

Time: 38 minutes

MetCon

5 Jan 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Burpees

5 rounds for time of:
5 x chin ups
10 x wall ball
15 x KB swing (40#)

Time: 18 minutes

Power Clean

4 Jan 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Burpees

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 112#

Time: 10 minutes

Kroc Week 5 Day 2

3 Jan 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145

Strength
Squat 4 x 170 x 5
Neck 10 x 30# x 4

Time: 25 minutes

MetCon
6 rounds of time:
10 KB Swings (50# KB)
5 Dips

Time: 5 minutes