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