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