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