CrossFit08844

24 Sep 2013

Warm up
2 sets of:
3 high hang power snatch
3 mid hang power snatch
3 power snatch
5 Burpee box jump

Training
7 rounds of:
In one minute complete
7 power snatch (75#)
Max Burpee box jump
Rest one minute

Result = 7 Burpee box jumps
Time: 13 minutes

CrossFit08844

23 Sep 2013

Warm up
3 sets of:
Run 200m
5 reverse lunge/leg
HSPU practice

Training
Run 600m
10,9,8,7,6,5,4,3,2,1 reverse lunge/leg (65#)
5,5,4,4,3,3,2,2,1,1 inch worm push up
Run 600m

Time: 29 minutes 13 seconds (did 2x lunges by mistake)

CrossFit08844

21 Sep 2013

Warm up
3 sets of:
5 Deadlift
5 power clean
5 push jerk

Training Grace (barbells for boobs)
30 clean and jerk (135#)

Time: 6 minutes 33 seconds (2 min PR)

CrossFit08844

19 Sep 2013

Warm up
2 sets of:
3 Deadlift
3 hang power clean
3 f squat
3 jerk
3 squat clean thruster

Training
2011 Open WOD #3:
AMRAP 5 minutes:
Squat clean (95#)
Jerk

1 point each
Result = 30 pts

Time: 5 minutes

CrossFit08844

18 Sep 2013

Warm up
2 sets of:
10ft walking lunge
5 Burpees

Training
5 rounds for time of:
50ft walking overhead lunge, 45# plate
21 Burpees
30 sec L-sit hold (cumulative)

Time: 35 minutes

CrossFit08844

16 Sep 2013

Warm up
2 sets of:
5 Over head squats(empty bar or PVC)
5 Box jump

Prep
Squat Snatch
3 sets of 5reps
Build your weight to used for WOD (All 5 reps must be T&G)

Training
AMRAP 15 minutes of:
5 Handstand Push-ups (box)
7 P. snatch + OHS (65#)
10 Box Jumps (20")

rounds = 4 + 7 reps
Time: 15 minutes

CrossFit08844

14 Sep 2013

Warm up: Yoga

Team WOD(Partner of 2)

3 rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Run 400m

Partner of 2
-Each team mate has to do at least one rep of every movements.
-When team finish all reps at the end of each round, the they must run 400m together.
-Both team mates must crossed the finish line to complete the WOD.

Teamed with Jenny Jen.

Time: 17 minutes 49 seconds

CrossFit08844

13 Sep 2013

Warm up

2 sets of: Empty Bar
5 Deadlifts
5 Front Squats
5 Hang Squat Cleans

Strength

"Clean"
Build your 1RM in 15min.
*Begin doing "Squat Clean" technique to used to WOD
3 x 65,85,95,115

Training

21-15-9
Hang Squat Clean (95#)
Hand Stand Push-ups (box)

Time: 15 minutes 48 seconds

CrossFit08844

12 Sep 2013

Warmup

2 sets:
5 Burpee Box Jump Overs
6 Pullups/Toes to Bar
7 KB Swings
Run 200m

Training

For time:
30 Burpee Box Jump Overs
40 Kipping Pullups
50 KB Swings (24kg)
Run 600m

Time: 22 minutes 18 seconds

CrossFit08844

10 Sep 2013

Warm Up
2 x 10 Sit Ups / 2 min Double Under practice

WOD
Annie
50-40-30-20-10 Sit Ups
100-80-60-40-20 Single Jump Rope

Time: 8 minutes 48 seconds

CrossFit08844

9 Sep 2013

Warm Up
2 x Run 200m / 5 deadlifts (bar) / 5 box jump

WOD
3 rds for time:
Run 600m
12 Deadlifts (185#)
21 box jump

Time: 24 minutes 48 seconds

CrossFit08844

7 Sep 2013

Super Spartan - 8+ miles

Time: 5 hours 45 minutes

CrossFit08844

5 Sep 2013

Warmup

3 sets: 5 P. Clean (empty bar) / 5 Air Squats

WOD
Hotshots 19
6 rounds for time of:
30 Air Squats
19 P. Clean (95#)
7 Pull Ups
400m Run

Time 1 hour 3 minutes 1 second

CrossFit08844

4 Sep 2013

Warmup

3 sets:
10,8,6 KB/DB Push Press (build to weight used for workout)
10,8,6 Box Jumps
Kipping Toes to Bar Progression

Strength(15minutes)

Push Press (21X1 tempo)
3-3-3-3-3
45,65,85,95,115

WOD

15-12-9-6-3 reps for time:
Single arm KB or DB Push Press (40#)- one arm at a time.
Toes to Bar
Box Jump (24)

Time 17 minutes 42 seconds

CrossFit08844

3 Sep 2013

Warm up
2 sets of :empty bar
5 Squats
5 RDL(knee)
5 Dead Lifts
B/w sets practice your double unders

Prep...
Dead Lift 3 x 135,155,175,185

Builds your weight to used for work out in 10min.

Training

For time of :
300 Singles
15 Dead Lifts (185#)
200 Singles
10 Dead Lifts (185#)
100 Singles
5 Dead Lifts (185#)

Time: 11 minutes 1 second