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