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