CrossFit08844

31 Aug 2013

Warm up
2 sets of :
5 Deadlift (empty bar)
5 shoulder press
1 min. Double under practice

Prep
Dead Lift
Builds your weight to used for WOD in 10min.

Training
"Naughty DIANE"
For time of:
21 Deadlifts (185#)
21 Handstand push-ups (box)
400m Run
15 Deadlifts (185#)
15 Handstand Push-ups (box)
600m Run
9 Deadlifts (185#)
9 Handstand push-ups (box)
800m Run

Time: 23 minutes 28 seconds

CrossFit08844

30 Aug 2013

Warm up
10,8,6 P. Clean / Wall Ball
Toes to Bar practice between rds

Prep: 3 x 6 p clean, work to WOD weight

WOD

4 x 3 minute AMRAP, 3 minute rest between sets
9 Wall Ball
7 P Clean (95#)
5 Toes to Bar

Result = 6 rounds 5 reps

CrossFit08844

29 Aug 2013

Warm up
2 sets of: empty bar
5 press
5 push press
5 push jerk
2 min DU practice

Prep: 3 x 6 push jerk, work to WOD weight

WOD

for time:
Run 1000 m
150 single jump rope
50 push jerk (95#)
150 single jump rope
Run 1000 m

Time: 22 minutes 26 seconds

CrossFit08844

28 Aug 2013

Warm up
2 sets of: empty bar
5 clean & jerks
5 pull ups
5 push ups
5 squats

Choose your weight to used for WOD..!!!!(70-75% of 1 RM)

Training

10 rounds for time:
1 clean & jerk(115#)
5 pull ups (kipped all reps! all unbroken sets!)
10 push ups
15 squats

Time: 22 minutes 29 seconds

CrossFit08844

24 Aug 2013

Warm up

2 sets: Empty bar
5 Dead lifts
5 Hang power cleans
5 push jerks

B/w sets practice pistols

WOD

For time:
400m run then,
3-6-9-12-15
Clean & Jerks(95#)
Pistols(each legs, Alternate) (box)

Time: 26 minutes 22 seconds

CrossFit08844

23 Aug 2013

Warmup

2 sets:
1 minute Double Under practice
10 Wall Balls

Strength

5 sets:
40 seconds Max Parallette Passthroughs
20 second rest
40 seconds Max Strict Toes to Bar
20 seconds rest

Result = 64 reps

Conditioning

750 Meter Row
25 Double Unders
75 Wall Balls (20/10)

Time: 18 minutes 15 seconds

CrossFit08844

22 Aug 2013

Warm up

Bergener Warm up
(Squat snatch progression)
1st set : PVC
2nd set : Empty Bar

B/w sets
practice handstand push progression.

Training

Cinco 1
8 minutes AMRAP of
8 Deficit Handstand PushUps (box)
8 Box Jump(28"/24")

Result = 5 rds + 5 reps

take 3 min break then,

Cinco 2

Squat Snatch(65#)
1 SS 1st minute, 2 SS 2nd minute, etc.

Result = 4 rds + 2 SS

CrossFit08844

19 Aug 2013

Warmup
2 sets: empty bar
10 SDHP
10 Push Press
1 minute Double Under practice
...
Strength

Push Press
Build to a 1RM in 15 minutes
2x 95,115,125,135
1x 145,155,165

WOD

21-15-9 reps for time:
SDHP (95#)
Push Press (95#)
Single Jump Rope (120-90-50)

Time: 10 minutes 29 seconds

CrossFit08844

17 Aug 2013

Warm Up: 2 x Burgener Warm Up (pvc, 45#)

Prep: 3 x 6 touch and go Squat Snatch.
Work up to WOD weight

WOD: 4 rds for time
400m Run
15 Squat Snatch (45#)

Time: 26 minutes 16 seconds

CrossFit08844

16 Aug 2013

Warm Up:
15 OHS (PVC)
5 hang p clean (knees)
5 press
5 hang p clean (hips)
5 push jerks
5 p clean
5 push jerk
All empty bar

Strength: 3 p clean + 1 jerk
65,65,85,105,135

Grace
30 Power Clean & Press, 135#

Time: 8 minutes 32 seconds PR

CrossFit08844

15 Aug 2013

Warm Up: 2 rds
5 x Good Morning
5 x RDL
5 x Deadlift

Strength: Deadlift 5-4-3-2-1
135,205,255,275,295

WOD: Diane 21-15-9 of
Deadlift (205#)
Handstand Push Ups (box)

Time: 9 minutes 5 seconds

CrossFit08844

14 Aug 2013

Warm Up: 3 x 200m Run / Pull Up progression

WOD
For Time:
400m Run with Med Ball (20#)
70 Defecit Push Ups (25# plates)
60 Jumping Pull Ups (box)
100 Single Jump Rope
40 Knees to Elbows (box)
30 Burpees
400m Run with Med Ball (20#)

30 minute cap.

Finished Burpees within cap, continued with run over time.

Time: 33 minutes

CrossFit08844

12 Aug 2013

Warm Up: 2 rds 200m Run / 5 DB Snatches per hand (50#)

For time:
Run 400 meters
30 One arm DB snatch(50#) (alternate arms, 30 per arm, 60 total)
Run 800 meters
30 One arm DB snatch(50#), (alternate arms, 30 per arm, 60 total)
Run 400 meters

Time: 25 minutes 24 seconds

Swim

11 Aug 2013

Swim 500 yds

Time: 20 minutes

CrossFit08844

9 Aug 2013

Warmup

2 sets (empty bar):
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
65,85,105

Conditioning

15-12-9-6-3 reps for time:
Hang Squat Clean (85#)
Handstand Pushup (box)

Time: 13 minutes 21 seconds

CrossFit08844

8 Aug 2013

Warmup

2 sets:
8 KB Swings
6 Toes to Bar
4 Burpee Box Jumps

Strength

"L-Sit" Hold 28.6 seconds.

Try to find max. hold in 10min.
- Straight leg
- Ankles above hips

6 rounds for time:
15 KB Swings (24kg)
10 Toes to Bar
5 Burpee Box Jumps (28")

Time: 30 minutes 25 seconds

CrossFit08844

7 Aug 2013

Warmup

2 sets w/ empty barbell:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Dynamic Stretches b/w sets

Prep

3 sets building to weight used for workout:

Set 1: 12 DL, 9 HPC, 6 PJ @ 50-60% of weight used for workout (65#)

Set 2: 8 DL, 6 HPC, 4 PJ @ 75-85% of weight used for workout (85#)

Set 3: 4 DL, 3 HPC, 2 PJ @ 100% of weight used for workout (95#)

Men's Weight Options: 155, 135, 115, 95
Women's Weight Options: 105, 95, 80, 65

Benchmark!

"D.T."

5 rounds for time (95#):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Men: 155#, Women: 105#

Scale accordingly to keep time under 15 minutes.

Time: 11 minutes 54 seconds

CrossFit08844

6 Aug 2013

Warm up
2 sets of:
3 Hang power snatch(hips)
3 Over Head Squats
3 Hang power snatch(knees)
3 Over head Squats
3 Power snatch
3 Over head Squats
b/w sets,
Practice your double under

Prep

5-5-5-5-5
65,65,85,85,65

Builds your weight used to WOD in 15 minutes.
**All 5 reps should be
"touch & go" reps....!!!!!

Training

For time:
30 snatches(65)

*Every time you have to stop and take a break, perform 50 single jump rope.

Time: 5 minutes 41 seconds

CrossFit08844

5 Aug 2013

Warmup: full body foam roll,
3 x 5 OHS (PVC),
1 x 5 of each station

"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 = 193 points

CrossFit08844

4 Aug 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

Strength

Power Clean
3-3-2-2-1-1-1
95, 115, 135, 155, 165 (f)

Handstand practice. Got my feet on the wall!!!

CrossFit08844

2 Aug 2013

Warm Up: 3 x 5 OHS (pvc)
Pistol and DB Snatch practice

WOD: Eric-30
2 rds for time:
Run 400 m
30 Handstand Push Ups (box)
30 Pistols (15/leg) (pole)
30 DB Snatch (50#)

Time: 32 minutes 38 seconds

CrossFit08844

1 Aug 2013

Warm Up
2 sets:
5 x Good Morning (45#)
5 x RDL (45#)
5 x Deadlift (45#)
2 minutes Double Under practice b/w sets

Strength
Deadlift
5-4-3-2-1-1-1
135,185,205,275,295,325,345(f)

Build to a 1RM in 20 minutes

WOD
10-9-8-7-6-5-4-3-2-1 Deadlifts (185#)
1-2-3-4-5-6-7-8-9-10 Burpees
Perform 40 singles after each set of Burpees

Time: 19 minutes 55 seconds