CrossFit08844

29 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #2 week 3

Press 5x 45,67,80; 3x 95; 5x100; 3x 115,127
Squat 5x 45,97,115; 3x 135; 5x 145; 3x 165,185

CrossFit08844

Warm Up: 2 x 5 DL / 5 Hang P. Clean / 5 Push Jerk

Prep: Clean & Jerk 3-3-3-3-3 Work to WOD weight
65,85,95,115,135

WOD
Grace
30 Clean & Jerk (135#)

Time: 6 minutes 43 seconds

CrossFit08844

28 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2x 10 KB Swing / 5 Burpees / 5 OHS

Strength: OHS 3-3-3-1-1-1
45,65,85,95,105,115

WOD

90 KB Swing (55#)
60 Burpees
30 OHS (65#)

Time: 24 minutes 24 seconds

CrossFit08844

25 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

1 min Double Under practice
HSPU Progression
Warmup/Practice Wall climb

Training

1 Wall Climb
10 HSPU (box)
100 Single Jump Rope
3 Wall Climbs
15 HSPU (box)
150 Single Jump Rope
5 Wall Climbs
20 HSPU (box)
200 Single Jump Rope
3 Wall Climbs
15 HSPU (box)
150 Single Jump Rope
1 Wall Climb
10 HSPU (box)
100 Single Jump Rope

Time: 24 minutes 19 seconds

CrossFit08844

24 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #2 week 2

Press 5x 45,61,75; 3x 87,95,107,122
Squat 5x 45,87,107; 3x 125,135,155,175

CrossFit08844

Empty Barbell:
5 x Power Clean
5 x Front Squat
5 x Hang Squat Clean

+

Perform 2 sets of 5 rounds of the entire complex in the workout (one set with empty barbell, add weight for the second)

Training

Power Clean + Front Squat + Hang Squat Clean

Set 1: Perform 5 rounds of the complex (65#)
Set 2: Perform 3 rounds (85#)
Set 3: Perform 1 round (95#)
Set 4: Perform 5 rounds (heavier than Set 1) (85#)
Set 5: Perform 3 rounds (heavier than Set 2) (95#)
Set 6: Perform 1 round (heavier than Set 3) (115#)

Goal is to complete all sets without resting the bar on the ground (or in the crease of your hip!) with as much weight as possible
Sets 4,5,6 should be heavier than Sets 1,2,3
If you fail and rest the bar on the ground, finish the set
Rest 3-4 minutes b/w sets

CrossFit08844

22 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets:
5 x RDL
5 x Good Morning
5 x Deadlift
5 x Pushup
5 x Box Jump

Prep

3 sets of 5-7 Deadlifts
Build to weight used for workout
5 x 135,155,185

Training

3 sets:

AMRAP in 3 minutes of
7 Deadlifts (185#)
7 Pushups
7 Box Jumps (24in)

Rest 3 minutes b/w sets

Result = 135 reps

CrossFit08844

21 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 x Clean and Jerk/Toes 2 Bar 45,65,95,115,135

OPEN WOD 13.4
7 minute AMRAP of:
3 Clean and jerk(135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
...and so on...

Total Reps = 38

Time: 7 minutes

CrossFit08844

19 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #2 week 1

Press 5x 45,55,67; 3x 80; 5x 87,100,115
Squat 5x 45,77,97; 3x 115; 5x 125,145,165

CrossFit08844

Team Kelly
5 rds for time of:
400m Run
30 Box Jumps
30 Wall Balls

Team run 400m together, split up box jumps and wall balls.

15 box jump, 15 wall ball each round
Teamed with Alex

Time: 21 minutes 1 second

CrossFit08844

18 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets of :
200m Run
10 KB swings
1min kipping progression

Training

For time of:
800m Run
21 KB Swing (55#)
21 Pull Ups
600m Run
15 KB Swing
15 Pull Ups
400m Run
9 KB Swing
9 Pull Ups

Time: 17 minutes 2 seconds

CrossFit08844

17 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2sets of:
Bergner warm up(1st:PVC 2nd:empty bar)

Prep
Snatch
3-3-3-3-3
Follow the Sequence for all three reps for each set.
1.Low hang(1 full second hold)
2.Mid hang(1 full second hold)
3.Jump
4.Hold full second at landing position
5. Stand up
Add weight each set.

Training
Run 400m
Then, complete
5 rounds of
30 double under
10 Power snatches(65#)
Then,
Run 400m

Time: 15 minutes 5 seconds

5-3-1 week 4

16 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 week 4

Press 5x 45,55,55,55,55,65,80
Squat 5x 45,75,75,75,75,95,110

2 x 3 turkish 1/2 get up (25# kb)
2 x arm bar stretch

CrossFit08844

15 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

10 OHS
Hip mobility
10 OHS
Kip Pull Up practice

WOD
Cindy
AMRAP 20 minutes
5 pull-ups
10 push-ups
15 air squats

Time: 20 minutes
Result = 12 rounds 10 reps

CrossFit08844

14 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets of:
5 over head squats(1st:PVC 2nd:empty bar)
1 min double under practice

Training...
4 rounds for time:
400m Run
15 Over head squats(6#5)
25 Situps

Time: 23 minutes 21 seconds

CrossFit08844

12 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

Partner 20 min AMRAP: (teamed with Glenda)

2 rounds of :(relay style)
200m run
25 Push-ups
25 Squats(on Med-Ball)
100 DU/ 200 singles

Partner #1&2 must finish each exercises.

Then, within remaining time,
Try to do as many burpees as you can. While one partner hold plank position. You can switch your position at anytime with your partner. You can do your burpees only while other partner hold plank position.
For team score, you will count total number of burpees.

Result = 60 burpees

CrossFit08844

11 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

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

Dynamic Stretches b/w sets

Workout Prep

3 sets building to weight used for workout:

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

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

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

Men's Weight Options: 155, 135, 115, 95
Women's Weight Options: 105, 95, 75, 65

Benchmark!

"D.T."

5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

(All at 95#)

Time: 11 minutes 1 second

CrossFit08844

10 Oct 2013

3 pm

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 week 3

Press 5x 45,65,80; 3x 95; 5x 100; 3x 110,125
Squat 5x 45,95,110; 3x 130 5x 140; 3x 157,175

4 pm

CF08844

Warm Up
Run 200 meters
10 Wall Balls
Run 200 meters
10 Burpees
Run 200 meters
Warmup/Practice Kipping Toes to Bar

WOD

For time:
800 meter run
70 Wall Balls (20/10)
600 meter run
50 Burpees
400 meter run
30 Toes to Bar
200 meter run

Time: 31 minutes 37 seconds

CrossFit08844

8 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

10-8-6 hspu/box jump/p. snatch (45,65,85)

WOD
in 15 minutes:
10 p. snatch (95#)
20 pull ups
30 box jumps
40 hspu
30 box jumps
20 pull ups
10 p. snatch (95#)

Time: 15 minutes
Result = 7 pull ups in the second set

CrossFit08844

7 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

3 x 5 Burpee - plate / KB swing, DU practice

WOD
AMRAP 20 minutes:
15 Burpee-to-Plate
15 KB Swing (55#)
200m Run

Result = 5 rounds
Time: 20 minutes

Swim

6 Oct 2013

Swim 500 yds
Time: 19 minutes

CrossFit08844

5 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

Partner WOD
225# Deadlift hold while partner rows 750m
135# overhead hold while partner does 50 Burpees
(Did all the holds)

Time: 11 minutes 58 seconds

CrossFit08844

4 Oct 2013

4 pm
Warm Up: 3x 1 min DU / 1 min rest
2x10 5 hang muscle clean / f squat / hang p clean (45#)

WOD
5 rounds for time of:
10 hang power clean (95#)
10 DU

Time: 12 minutes 14 seconds

6 pm
5-3-1 week 2

Press 5x 45,59,72; 3x 85,92,105,117
Squat 5x 45,83,102; 3x 120,130,147,167

CrossFit08844

3 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

WOD
Tino Gone Wild
3 handstand push ups (box)
10 pistols/leg (box)
19 chest - bar pull ups
82 wall balls

Time: 13 minutes 26 seconds

CrossFit08844

1 Oct 2013

Warm Up: 5 Deadlift / 5 press (45#)

WOD
Diane
21, 15, 9 repetitions:
205 lb deadlifts
Handstand push-ups (box)

3 minutes slower than last time.

Time: 12 minutes 6 seconds

CrossFit08844

30 Sep 2013

11 am
5-3-1 week 1

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists, 5-3-2 chin up

Press 5x 45,52,66; 3x79; 5x 85,96,111
Squat 5x 45,75,92; 3x110; 5x 120,140,157


7 pm
Warm Up: 1 min DU / 10 thrusters (45#) / kipping pull ups

WOD
Jackie
1000 meter row
50 45lb thrusters
30 pull-ups

Time: 14 minutes 38 seconds

Don't Fall / Run 5K

29 Sep 2013
5K Walk

Time: 50 minutes

Yoga

28 Sep 2013

Yoga