5-3-1 #4 Week 2 (Press & Deadlift)

30 Nov 2013

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

5-3-1 #4 Week 2 (Press & Deadlift)

Press 5x 45,65,80; 3x 95,102,115,130
Deadlift 5x 135,165; 3x 185,205,235,265

CrossFit08844

27 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x Squat Clean Thruster (work to wod wt)

WOD
For Time
200 Single Jump Rope
20 C-B Pull Ups
30 Push Ups
20 Squat Clean Thrusters (85#)
20 C-B Pull Ups
30 Push Ups
200 Single Jump Rope

Time: 23 minutes 33 seconds

CrossFit08844

26 Nov 2013

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

3x 1 min DU Practice

Strength: Back Squat 5-5-4-3-2-1-1-1-1-1
45,95,115,135,185,205,225,235,245,255 PR

WOD
AMRAP 7 minutes
wall balls
EMOTM 5 Deadlifts (185#)

Start with wall balls

result = 35 wall balls
Time: 7 minutes

CrossFit08844

25 Nov 2013

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

2 x 5 Deadlift/HP Clean/Push Press
3 x 1 P Clean/ 3 back squat

WOD
Yolanda
Buy-in: 200 Single Jump Rope
24 min AMRAP
11 Burpees
7 Ground to Overhead (Clean & Press) (95#)
3 Back Squat (95#)
Cash-out: 200 Single Jump Rope

AMRAP result = 6 rounds
Time: 26 minutes

5-3-1 #4 Week 1 (Squat & Press)

23 Nov 2013

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

5-3-1 #4 Week 1 (Squat & Press)

Press 5x 45,57,72; 3x 85; 5x 95,107,122
Squat 5x 45,85,105; 3x 127; 5x 137,160,180

CrossFit08844

22 Nov 2013

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

2 x 5 Deadlift/Hang P Clean/F Squat
Prep: 3 x 5 Hang Squat Clean 65,85,95

Wod
For Time:
10,9,...,2,1 reps of
Hang Suqat Clean (95#)
Push Ups (2x reps)
Box Jumps (28in)

Time: 23 minutes 49 seconds

5-3-1 #4 Week 1 (deadlift) and CrossFit08844

20 Nov 2013

Warm Up: 3 x 5 deadlift/good morning/romanian deadlift

5-3-1 #4 wk 1 (deadlift)
Deadlift 5x 135,155; 3x 175; 5x 185,215,255

CrossFit08844 (at home)
Warmup

3 sets:
1 minute Double Under practice
10,8,6 OHS

+

3 sets:
10,8,6 KB Swing
5 Burpees

Training

400 Single Jump Rope
100 KB Swings (50#)
50 Burpees
25 Pike Pushups

Time: 25 minutes 56 seconds

CrossFit08844

19 Nov 2013

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

3 sets of :
5 power cleans
5 sit ups

Build your wt use for WOD
P. Clean 3 x 65,85,105,115,135

For time:

21 Power Cleans (135#)
50 Situps
18 Power Cleans
50 Situps
15 Power Cleans
50 Situps
12 Power Cleans

Time: 19 minutes 40 seconds

5-3-1 #3 Week 4 and CrossFit08844

18 Nov 2013

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

5-3-1 #3 week 4

Press 5x 55,55,55,55,70,85
Squat 5x 80,80,80,80,102,122

CrossFit08844

Warmup

2 sets:
10 x Hang Power Clean
10 x Front Rack Reverse Lunge
10 x Box Jumps
RUn 200 meters

Prep

3 sets of 5 Hang Power Cleans + 5 Front Rack Reverse Lunges/Leg

Build to weight for workout

Men: 135, 115, 95, 85
Women: 95, 85, 65, 55

Training

3 rounds for time:
10 Hang Power Cleans (85#)
10 Front Rack Reverse Lunges/Leg (85#)
20 Box Jumps (24)
Run 400 meters

Time: 23 minutes 43 seconds

CrossFit08844

16 Nov 2013

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

60 ft OHD walking lunge (med ball)
50 snake squats (med ball) (team in unison)
60 ft bear crawl (med ball balanced on belly)
400m Run

Time: 8 minutes 47 seconds

CrossFit08844

15 Nov 2013

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

3 sets:
5 Press
5 Push Press
1 min Double Under practice

Strength

Press
Build to a 1 rep max in 10 minutes
135#

Push Press
Build to a 1 rep max in 10 minutes (start with your 1RM Press)
155#

Conditioning

4 sets:
1 minute Max Push Press (95#)
1 minute Max Pull-up
1 minute Max Double Unders

Rest 1 minute between sets

Time: 15 minutes

Result = 576 reps

CrossFit08844

14 Nov 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 Burpee

Strength

Deadlift (30X1 tempo)
3-3-2-2-1-1
135,205,275,305,325(f)

Find a 1 rep max in 20 minutes

Conditioning

5 rounds for time:
5 Deadlifts (205)
10 Burpees

Time: 8 minutes 41 seconds

5-3-1 #3 Week 3

13 Nov 2013

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

5-3-1 #3 week 3

Press 5x 45,65,85; 3x 97; 5x105; 3x 120,132
Squat 5x 45,105,122; 3x 145; 5x 152; 3x 172,192

CrossFit08844

12 Nov 2013

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

2 sets w/ empty barbell:
3 x Deadlift
3 x Hang Power Clean
3 x Front Squat
3 x Hang Squat Clean
3 x Squat Clean

Dynamic Stretch b/w sets

Prep

3 sets of 6-8 Squat Cleans

Build to weight used for workout

Men's Weight Options: 135, 115, 95, 65
Women's weight Options: 95, 85, 65, 55

+

Warmup/Practice Ring Dips

Benchmark!

"Elizabeth"

21-15-9 reps for time:
Cleans (95#)
Ring Dips (negatives 10-8-6)

Time: 15 minutes 45 seconds

CrossFit08844

11 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
5 p. cleans / pull ups
5 p. cleans / burpees
5 p. cleans / box jumps

WOD
3 minute AMRAP
10 thrusters
10 pull ups
30 second rest
3 minute AMRAP
10 power cleans
10 burpees
30 second rest
3 minute AMRAP
10 split jerk
10 box jump

Basically 1 round each

Time: 10 minutes

5-3-1 #3 Week 2

10 Nov 2013

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

5-3-1 #3 week 2

Press 5x 45,62,77; 3x 90,98,112,125
Squat 5x 45,90,112; 3x 132,142,162,182

CrossFit08844

9 Nov 2013

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

"Time Bomb"
For Time:
50 Box jump(24/20)
50 KB/DB swing(55#)
50 Walking Lunges
50 Knees to elbows
50 Push press(45#)
50 Sit ups
50 Wall ball(20#)
50 Burpees
50 Double Under(100 single)

Time: 42 minutes 7 seconds

CrossFit08844

8 Nov 2013

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

Warm up
3 sets of :
5 dead lifts
5 single arm OHS(DB or KB)
5 box jumps

Prep
Deadlift
5 x 135,155

Training

For time of :
21-15-9

Deadlifts(155#)
SingleArm -DB or KB OHS(53/35) (empty hand on pole)
Box Jump(24"/20")

Time: 17 minutes 43 seconds

CrossFit08844

7 Nov 2013

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

2 sets:
Run 200m
15 OHS
Warmup/practice Pistols

Strength

Hang Power Clean
Build to a 3 rep max in 12 minutes
65,85,105,125(f),95,115,135(f)

Training

Row 1000 meters
40 Pistols (20 alt. each leg) (box step up)
20 Hang Power Cleans (115#)

Time: 13 minutes 5 seconds

5-3-1 #3 Week 1

6 Nov 2013

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

5-3-1 #3 week 1

Press 5x 45,55,70; 3x 85; 5x 90,105,115,120
Squat 5x 45,80,102; 3x 122; 5x 132,152,172

CrossFit08844

5 Nov 2013

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

2 sets of:
5 Burpees
5 Dead Lifts(Empty Bar)
5 Hang Power Cleans
5 Power Cleans

Prep

"CLEAN"

5-3-3-2-2-1
95,115,135,155(f),135,135,135
Thinking too much

Build to your 1RM in 15min.

Training

For Time of: CAP:25min
100 burpees,
Every minute you will perform 5 power cleans (135#)
-start with burpees

Time: 25 minutes (couldn't finish the burpees)

CrossFit08844

4 Nov 2013

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

2 x 5 wall balls / 1 min DU practice

WOD
10 minute AMRAP
15 wall balls
60 single jump rope

Time: 10 minutes
Result = 6 rounds 65 reps

5-3-1 #2 week 4

3 Nov 2013

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

5-3-1 #2 week 4

Press 5x 45,55,55,55,55,67,80
Squat 5x 45,77,77,77,77,97,115

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

CrossFit08844

2 Nov 2013

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

Halloween WOD

In Team of 2:

3 Rounds for Time of:

400m Run
50 Hand release Pushups
(Partner in Plank position)
50 Air Squats on Medball
(Partner hold 45/25 plate over head)

Partnered with Cheyne

Time: 16 minutes 25 seconds

CrossFit08844

1 Nov 2013

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

2 x 5 each
Front Squat
Push Press
Thruster
Sumo Deadlift
Sumo DL with Shrug
SDHP

Strength Front Squat 3-3-3-3-3
95,115,135,155; 1 x 175

WOD
3 rounds for time of:
15 Thrusters (95#)
15 SDHP (95#)

Time: 16 minutes 34 seconds

CrossFit08844

31 Oct 2013

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

10 OHS - Dynamic Stretch - 10 OHS
Kipping Pull Up / HSPU practice

WOD
21-15-9
Chest - Bar Pull Ups
Inch Worm Push Up (9-7-5)
Then
21-5-9
Toes - Bar
Burpees

Time: 23 minutes 49 seconds