28 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
Partner WOD
150 ground to overhead (45# plate)
Every 50, complete 200 singles
(Each partner did 75 g-ohd)
Time: 19 minutes 31 seconds
Saturday, December 28, 2013
Friday, December 27, 2013
CrossFit08844 & 5-3-1 Week 3 (deadlift)
27 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
2 x 5 RDL/Good Morning/DL/Box Jump
Strength: Deadlift 5-3-3-2-2-1-1-1-1-1-1 5-3-1 Week 3 (deadlift)
135,155,185,205,225,245,275,295,315,325,335(f)
WOD
AMRAP 8 minutes
1 Deadlift (225#)
1 Box Jump (28 in)
2 DL
2 Box Jump
etc
Result = 5s + 3 DLs = 33 reps
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
2 x 5 RDL/Good Morning/DL/Box Jump
Strength: Deadlift 5-3-3-2-2-1-1-1-1-1-1 5-3-1 Week 3 (deadlift)
135,155,185,205,225,245,275,295,315,325,335(f)
WOD
AMRAP 8 minutes
1 Deadlift (225#)
1 Box Jump (28 in)
2 DL
2 Box Jump
etc
Result = 5s + 3 DLs = 33 reps
Thursday, December 26, 2013
CrossFit08844
26 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
2 sets of :
5 Burpees
5 Thrusters(empty bar)
5 T2B
5 Walking lunges/leg
B/W sets,
1 min. Double under practice
Training
For time:
200 Single Jump Rope
30 Burpees
40 Thrusters(45)
50 Toes to bar
100 ft Walking lunge with 45lb plate held overhead
200 Single Jump Rope
Time: 27 minutes 25 seconds
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
2 sets of :
5 Burpees
5 Thrusters(empty bar)
5 T2B
5 Walking lunges/leg
B/W sets,
1 min. Double under practice
Training
For time:
200 Single Jump Rope
30 Burpees
40 Thrusters(45)
50 Toes to bar
100 ft Walking lunge with 45lb plate held overhead
200 Single Jump Rope
Time: 27 minutes 25 seconds
Wednesday, December 25, 2013
5-3-1 Week 2 (squat & press)
25 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
5-3-1 Week 2 (squat & press)
Press 5x 45,67,82; 3x 97,105,120,135
Squat 5x 45,100,122; 3x 145,155,177,200
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
5-3-1 Week 2 (squat & press)
Press 5x 45,67,82; 3x 97,105,120,135
Squat 5x 45,100,122; 3x 145,155,177,200
CrossFit08844
24 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
10-8-6 KB Swing
Handstand practice
WOD
Nate
20 min AMRAP:
8 Pull Ups
8 Push Ups
8 KB Swings (70#)
Result: 7 rds + 17 reps
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
10-8-6 KB Swing
Handstand practice
WOD
Nate
20 min AMRAP:
8 Pull Ups
8 Push Ups
8 KB Swings (70#)
Result: 7 rds + 17 reps
Monday, December 23, 2013
CrossFit08844 & 5-3-1 Week 2 (deadlift)
23 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
3 sets of : empty bar
5 Deadlifts
5 Hang Power Snatch
5 Overhead Squat
Prep
3 sets of :
1 Deadlift - 1 HPC - 1 OHS
55,65,75
Build weight use to WOD.
Training
5 rounds for time:
9 Deadlifts (65#)
6 Hang Power Snatch
3 Overhead Squats
Time: 8 minutes 5 seconds
5-3-1 Week 2 (deadlift)
Deadlift 5x 135,165; 3x 195,210,245,275
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
3 sets of : empty bar
5 Deadlifts
5 Hang Power Snatch
5 Overhead Squat
Prep
3 sets of :
1 Deadlift - 1 HPC - 1 OHS
55,65,75
Build weight use to WOD.
Training
5 rounds for time:
9 Deadlifts (65#)
6 Hang Power Snatch
3 Overhead Squats
Time: 8 minutes 5 seconds
5-3-1 Week 2 (deadlift)
Deadlift 5x 135,165; 3x 195,210,245,275
Friday, December 20, 2013
CrossFit08844
20 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2 sets of : Empty Bar
3 RDL
3 good morning
3 deadlift
Handstand push up practice
Prep: 3 x 5 deadlift
135,155,185
WOD
Diane 21-15-9
Deadlifts (185#)
Handstand push up (box)
Time: 8 minutes 29 seconds
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2 sets of : Empty Bar
3 RDL
3 good morning
3 deadlift
Handstand push up practice
Prep: 3 x 5 deadlift
135,155,185
WOD
Diane 21-15-9
Deadlifts (185#)
Handstand push up (box)
Time: 8 minutes 29 seconds
Thursday, December 19, 2013
CrossFit08844
19 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2 sets of : Empty Bar
3 HP Clean (knees)
3 F Squat
3 HP Clean (hips)
3 F Squat
3 P Clean
3 F Squat
Strength: P Clean 3-3-2-2-1-1-1-1
95,115,125,135,145,155,165,175(f)
WOD
AMRAP 8 minutes:
2 P Cleans (135#)
60 Singles
4 P Cleans
60 Singles
etc
Result = finished 10s, 30 P Cleans
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2 sets of : Empty Bar
3 HP Clean (knees)
3 F Squat
3 HP Clean (hips)
3 F Squat
3 P Clean
3 F Squat
Strength: P Clean 3-3-2-2-1-1-1-1
95,115,125,135,145,155,165,175(f)
WOD
AMRAP 8 minutes:
2 P Cleans (135#)
60 Singles
4 P Cleans
60 Singles
etc
Result = finished 10s, 30 P Cleans
Wednesday, December 18, 2013
5-3-1 Week 1 (squat & press & deadlift)
18 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
5-3-1 Week 1 (squat & press & deadlift)
Squat 5x 45,87,110; 3x 132; 5x 145,165,187
Press 5x 45,60,75; 3x 87; 5x 97,112,127
Deadlift 5x 115,155; 3x 185; 5x 205,225,255
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
5-3-1 Week 1 (squat & press & deadlift)
Squat 5x 45,87,110; 3x 132; 5x 145,165,187
Press 5x 45,60,75; 3x 87; 5x 97,112,127
Deadlift 5x 115,155; 3x 185; 5x 205,225,255
Tuesday, December 17, 2013
CrossFit08844
17 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3 sets of :
10 sec. handstand practice
10 sec. Squat hold
10 sec. L-sit hold
10 sec. Chin over the bar hold
Each set build your time for each movement up to 30sec.
WOD
Complete as many rounds as possible in 20 minutes of:
15 second Handstand hold
15 second Squat hold
15 second L-sit hold
15 second Chin over bar hold
Result = 8 rounds + handstand hold
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3 sets of :
10 sec. handstand practice
10 sec. Squat hold
10 sec. L-sit hold
10 sec. Chin over the bar hold
Each set build your time for each movement up to 30sec.
WOD
Complete as many rounds as possible in 20 minutes of:
15 second Handstand hold
15 second Squat hold
15 second L-sit hold
15 second Chin over bar hold
Result = 8 rounds + handstand hold
Monday, December 16, 2013
CrossFit08844
16 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2 sets of : Empty Bar
5 RDL
5 Good Morning
5 Deadlifts
5 Kipping Pull Ups
WOD
3 rounds for time:
21 Pull Ups
21 Deadlifts (185#)
Time: 19 minutes 44 seconds
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2 sets of : Empty Bar
5 RDL
5 Good Morning
5 Deadlifts
5 Kipping Pull Ups
WOD
3 rounds for time:
21 Pull Ups
21 Deadlifts (185#)
Time: 19 minutes 44 seconds
Saturday, December 14, 2013
5-3-1 #4 Week 4 (squat & press)
14 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
5-3-1 #4 Week 4 (squat & press)
Press 5 x 45,60,60,60,60,72,85
Squat 5 x 45,85,85,85,85,105,127
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
5-3-1 #4 Week 4 (squat & press)
Press 5 x 45,60,60,60,60,72,85
Squat 5 x 45,85,85,85,85,105,127
Friday, December 13, 2013
CrossFit08844
13 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3 sets of : Empty Bar
5 Snatch deadlifts
5 Snatch High Pulls
5 Power Snacth
5 Wall Balls
Training ...
"Say What?"
For Time: CAP:18min
Complete 50 Power Snatches(85#)
EMOM, perform 5 Wall Balls(20#)
Begin with power snatch
Then,
Cash out 200 Single Jump Rope
Time: 14 minutes
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3 sets of : Empty Bar
5 Snatch deadlifts
5 Snatch High Pulls
5 Power Snacth
5 Wall Balls
Training ...
"Say What?"
For Time: CAP:18min
Complete 50 Power Snatches(85#)
EMOM, perform 5 Wall Balls(20#)
Begin with power snatch
Then,
Cash out 200 Single Jump Rope
Time: 14 minutes
Thursday, December 12, 2013
CrossFit08844
12 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3 sets:
1 min. Max. Double Under
10,8,6 Box Jumps
10,8,6 Hang Power Clean (empty bar)
WOD
For time:
Row 1000 meters
50 Box Jumps (24)
30 Hang Power Cleans (115#)
Time: 14 minutes 7 seconds
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3 sets:
1 min. Max. Double Under
10,8,6 Box Jumps
10,8,6 Hang Power Clean (empty bar)
WOD
For time:
Row 1000 meters
50 Box Jumps (24)
30 Hang Power Cleans (115#)
Time: 14 minutes 7 seconds
Tuesday, December 10, 2013
CrossFit08844 (@home) & 5-3-1 #4 Week 4 (deadlift)
10 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
2 sets:
5 x Front Squat
5 x Push Press
5 x Thruster
5 x Knee 2 Elbow
WOD
21-18-15-12-9 reps for time:
Thrusters (65#)
Knee 2 Elbow
Time: 24 minutes 10 seconds
5-3-1 #4 Week 4 (deadlift)
5 x 115,115,115,115,145,165
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
2 sets:
5 x Front Squat
5 x Push Press
5 x Thruster
5 x Knee 2 Elbow
WOD
21-18-15-12-9 reps for time:
Thrusters (65#)
Knee 2 Elbow
Time: 24 minutes 10 seconds
5-3-1 #4 Week 4 (deadlift)
5 x 115,115,115,115,145,165
Monday, December 9, 2013
CrossFit08844
9 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3 x 10 Walking Lunges / 1 min DU
WOD
Buy-in: 200 Single Jump Rope
5 rounds:
20 Goblet KB Walking Lunges
15 KB Swings (55#)
Cash-out: 200 Single Jump Rope
Time: 19 minutes 59 seconds
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3 x 10 Walking Lunges / 1 min DU
WOD
Buy-in: 200 Single Jump Rope
5 rounds:
20 Goblet KB Walking Lunges
15 KB Swings (55#)
Cash-out: 200 Single Jump Rope
Time: 19 minutes 59 seconds
Saturday, December 7, 2013
5-3-1 #4 Week 3 (squat & press)
7 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
5-3-1 #4 wk 3 (squat & press)
Press 5x 45,72,85; 3x 101; 5x 108; 3x 122,137
Squat 5x 45,106,127; 3x 147; 5x 160; 3x 180,200
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
5-3-1 #4 wk 3 (squat & press)
Press 5x 45,72,85; 3x 101; 5x 108; 3x 122,137
Squat 5x 45,106,127; 3x 147; 5x 160; 3x 180,200
Friday, December 6, 2013
CrossFit08844
6 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2x 3 HPC (hip)/f squat/HPC (knee)/f squat/P clean/f squat
5 burpees
10 air squats
WOD
5 rds, AMRAP 2 minutes, 2 minute rest
2 P. Clean (135#)
4 burpees
8 air squats
Time: 18 minutes
Reps = 160
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2x 3 HPC (hip)/f squat/HPC (knee)/f squat/P clean/f squat
5 burpees
10 air squats
WOD
5 rds, AMRAP 2 minutes, 2 minute rest
2 P. Clean (135#)
4 burpees
8 air squats
Time: 18 minutes
Reps = 160
Thursday, December 5, 2013
CrossFit08844
5 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x 10 OHS , 1' DU
3x 6 box jumps, KB snatch/hand (alt)
WOD
For Time:
200 Single Jump Rope
30 KB snatch (alt) (55#)
60 Box Jumps
200 Single Jump Rope
30 KB snatch (alt) (55#)
Time: 15 minutes 20 seconds
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x 10 OHS , 1' DU
3x 6 box jumps, KB snatch/hand (alt)
WOD
For Time:
200 Single Jump Rope
30 KB snatch (alt) (55#)
60 Box Jumps
200 Single Jump Rope
30 KB snatch (alt) (55#)
Time: 15 minutes 20 seconds
Wednesday, December 4, 2013
5-3-1 #4 Week 3 (deadlift)
4 Dec 2013
Warm Up: 2 x 5 deadlift/good morning/romanian deadlift
2 x 10 trunk twists
5-3-1 #4 wk 3 (deadlift)
Deadlift 5x 135,155,175; 3x 205; 5x 225; 3x 245,275
Warm Up: 2 x 5 deadlift/good morning/romanian deadlift
2 x 10 trunk twists
5-3-1 #4 wk 3 (deadlift)
Deadlift 5x 135,155,175; 3x 205; 5x 225; 3x 245,275
Tuesday, December 3, 2013
CrossFit08844
3 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x 5 p clean hips / p clean knees / p clean shins
WOD
Elizabeth
21-15-9
P. Clean (135#)
Box Dips
Time: 11 minutes 14 seconds
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x 5 p clean hips / p clean knees / p clean shins
WOD
Elizabeth
21-15-9
P. Clean (135#)
Box Dips
Time: 11 minutes 14 seconds
Monday, December 2, 2013
CrossFit08844
2 Dec 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x 3 OHS / power snatch / squat snatch
WOD
Nightcrawler
30 Overhead Squats (65#)
30 Toes to Bar
20 Power Snatches (65#)
20 Toes to Bar
10 Squat Snatches (65#)
10 Toes to Bar
Time: 19 minutes 32 seconds
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
3x 3 OHS / power snatch / squat snatch
WOD
Nightcrawler
30 Overhead Squats (65#)
30 Toes to Bar
20 Power Snatches (65#)
20 Toes to Bar
10 Squat Snatches (65#)
10 Toes to Bar
Time: 19 minutes 32 seconds
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