5-3-1 WK6 (Bench)/WK12 (Back Squat)

31 Dec 2014

Warm Up: 3x10 trunk

5-3-1 Wk6 (Bench)
5x 95,107,127,145
3x 155,172

5-3-1 Wk12(Back Squat)
5x 45,65,95,115
3x 135,145,165,187

CrossFit08844

29 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Power Snatch/Overhead Squat/SOTS Press, 1 min Double Under

EMOTM For 6 minutes: 3 Position Snatch
45,45,45,65,65,65

WOD
10 minute AMRAP
60 Singles
15 Power Snatch (65#)

Result = 4 rounds

Gymnastics

27 Dec 2014

Gymnastics

CrossFit08844 & 5-3-1 WK11 (Back Squat)/WK5 (Bench)

26 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

CrossFit08844
3x5 KB Swing (35#)/1 min DU

30 hollow body to superman and back
30 Turkish getup (35#), 15/arm

WOD
10 min AMRAP
60 Singles
15 KB Swing (53#)

Result = 6 rds + 16 singles

5-3-1 Wk11 (Back Squat)
5x 45,82,105,125,145,155,175

5-3-1 Wk5 (Bench)
5x 65,100,117
3x 125,145,165

Rowing and such

25 Dec 2014

Warm Up: 3x10 trunk twists

Every Minute On The Minute:
Even: 1 Min DU
Odd: 20 Sec LSit hold

Row 2K, 8:51
Row 500m, 3:00 (recovery)

3x max handstand hold

CrossFit08844

24 Dec 2014

Warm Up: 5..1 push ups/squats, 3x10 trunk twists
2x5 Burpees/Front Squat
2x5 Muscle Snatch/Snatch Drop/Squat Snatch (pvc,45)

Strength: Front Squat, 4x4
95,115,135,155

WOD
AMRAP 18 minutes
21 Power Snatch (65#)
21 Burpees
21 Pull Ups
15 Overhead Squat (65#)
15 Burpees
15 Pull Ups
9 Squat Snatch (65#)
9 Burpees
9 Pull Ups

Result = 129 reps

CrossFit08844

22 Dec 2014

Warm Up: 5..1 push ups/squats, 3x10 trunk twists
3x 5 C2B/10 goblet squat/1 min DU

WOD
AMRAP 20 minutes
10 C2B Pull Ups
20 Back Squat (95#)
60 Singles

Result = 4 rounds + 6 reps

CrossFit08844

20 Dec 2014

Warm Up: 5..1 push ups/squats, 3x10 trunk twists

WOD
21-15-9
Thrusters (95#)
Burpees

Time: 15:07

CrossFit08844 & 5-3-1 WK10 (Back Squat)/WK4 (Bench)

19 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

5-3-1 Wk10 (Back Squat)
5x 45,95,102,122,145,155
3x 175,195

CrossFit08844
2x5 Clean?Jerk/Hang P Snatch/OHS

WOD 1
Clean & Jerk
Minute 1: 12 Cleans (65#)
Minute 2: 12 Jerks (65#)
Minute 3: 9 Cleans (85#)
Minute 4: 9 Jerks (85#)
Minute 5: 6 Cleans (105#)
Minute 6: 6 Jerks (105#)
Minute 7: 3 Cleans (125#)
Minute 8: 3 Jerks (125#)
Rest 3 minutes
WOD 2
EMOTM for 8 minutes
Hang Squat Snatch
2x45,55
6x1x65

5-3-1 Wk4 (Bench)
5x 45,65,72,95,107,117,135,155

CrossFit08844

17 Dec 2014

Warm Up: 3x5 pull ups, push ups, squats
3x10 trunk twists

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

Result = 11 rounds

CrossFit08844

15 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets w/ empty barbell:
3 x Front Squat
3 x Hang Squat Clean
3 x Squat Clean
3 x Press
3 x Push Press
3 x Push Jerk

+

3 sets of 5 Squat Cleans + 5 Push Jerks
65,85,95

Build to weight used in workout

WOD

In front of a clock set for 12 minutes:
1 minute of squat cleans (95#)
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Your goal is to get as many reps as many possible each minute.
You will keep one count for the whole workout.

Result = 83 reps

CrossFit08844

13 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

Partner WOD
100 Clean & Jerks (135#)

Time: 13:29

CrossFit08844 & 5-3-1 WK9 (Back Squat)/WK3 (Bench)

12 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

5-3-1 Wk9 (Back Squat)
5x 45,65,80,95,115
3x 135,145,165,185

2 sets:
1 minute DU practice
10 Wall Balls

+

2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS

Prep

Power Snatch
3 sets of 5 touch and go reps, Build to weight used in workout
65,75,85,95

WOD

On a 12 minute clock, complete:
150 Wall Balls (14#)
90 Double Unders
Max Power Snatch (95#) in remaining time

Result = 120 wall balls


5-3-1 Wk3 (Bench)
5x 45,95,105,125,135
3x 150,167

CrossFit08844

10 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
1x5 pc/fs/hpc
2x 1(pc-fs-hpc) 45#,65#

WOD
5 sets of the complex
1 Power Clean
1 Front Squat
1 Hang Squat Clean

Increase weight each set. If you need to set the bar down, finish the set but stay at that weight.

95,115,135,145(f),145,155(f)

Extra: Power Clean 165,175 PR,185(f)

Gymnastics

9 Dec 2014

Gymnastics

CrossFit08844 & 5-3-1 WK8 (Back Squat)

8 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
10 Hang Squat Cleans(empty bar)
10 Box Jumps

Kipping Pullup progression b/w sets

Strength

Back Squat (Counts as 5-3-1 WK8 (Back Squat))
3-3-3-3-3-3
45,85,95,115,135,155,175
Sets 1-3: Warmup sets, moderate
Sets 4-6: Working sets, tough

Pause for 3 full seconds in the bottom on the first rep. No pause on reps 2 & 3.

WOD

21-15-9 reps for time:
Hang Squat Clean (95#)
CTB Pullups
Box Jumps (24in)

Time: 22:20

Row & Clean

6 Dec 2014

Warm Up: 3x10 trunk
1K Row 4:55
Clean & Jerk 5x 45,75,95,115

Every Minute On The Minute (EMOTM)
3 Power Cleans (145#)

CrossFit08844

5 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
1x DU/Walking Lunge (45#)

WOD
(30 min time cap)
400 Singles
70 Overhead Walking Lunge Steps (45# plate)
300 Singles
50 Push Ups
200 Singles
30 Toes to Bar
100 Singles

Time: 27:00

5-3-1 Wk7 (Back Squat) & 5-3-1 Wk2 (Bench)

4 Dec 2014

Warm Up: 3x10 trunk

5-3-1 Wk7 (Back Squat)
5x 45,65,85,85,85,85,100,120 Deload

5-3-1 Wk2 (Bench)
5x 45,65,80,97
3x 115,122,145,157

CrossFit08844

3 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
2x5 Hang Power Clean/Thruster/Burpee (45#,65#)

WOD
20 min AMRAP
20 Hang Power Cleans (65#)
20 Thrusters
20 Bar Facing Burpees

Result = 2 rounds + 28 reps

CrossFit08844

1 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
10-8-6 Wall Ball/Box Jump/KB Swing

WOD
50-40-30-20-10
Wall Ball
Box Jump
KB Swing

Result = 238 reps

5-3-1 Wk6 (Back Squat) & 5-3-1 Wk1 (Bench)

30 Nov 2014

Warm Up: 3x10 trunk

5-3-1 Wk6 (Back Squat)
5x 45,65,100,120,140,150
3x 170,190

5-3-1 Wk1 (Bench)
5x 95,117,127,147,167

Mohonk

26-29 Nov 2014

Swimming and Hiking

CrossFit08844

25 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
2x5 RDL/Good Morn/DL/HRPU, DU

Prep: Deadlift 5x 135,185,205,225

WOD:
2 rounds for time:
300 Singles
10 Deadlifts (225#)
30 Hand Release Push Ups
10 Deadlifts (225#)

Time: 18:53

CrossFit08844

24 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
2 sets w/ empty barbell:
5 Power Snatch...
5 OH Squat
5 Hang Power Clean
5 Thrusters
5 Burpees

Prep

3 sets:
5 Power Snatch
5 OH Squat
5 Hang Power Clean
5 Thrusters

Build to weight used for workout

WOD

AMRAP in 12 minutes:
20 Power Snatches (65#)
20 Overhead Squats
20 Hang Power Cleans
20 Thrusters

Every minute on the minute (including the start of the workout) perform 4 Burpees (w/ lateral hop over bar)

Result = 32 reps

5-3-1 Wk5 (Back Squat)

23 Nov 2014

Warm Up: 3x10 trunk

5-3-1 Wk5 (Back Squat)
5x 45,65,95,110
3x 130,140,165,180

CrossFit08844

22 Nov 2014

Warm Up: 3x10 trunk

WOD
150-120-90-60-30 Singles
50-40-30-20-10 alternating side high plank

Time: 22:43

CrossFit08844

21 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 5 Good Morn/DL, HSPU

Strength: Deadlift 5-5-3-3-1-1-1
135,185,225,245,265,285,305

WOD
Diane
21-15-9
Deadlift (185#)
Handstand Push Up

Time: 14:19

(go up to 195# next time)

CrossFit08844

19 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b
2 sets w/ empty barbell:
3 x (3 Power Clean + 2 Front Squats + 1 Push Jerk)

Kipping Pullup progression b/w sets

Prep

3 Power Cleans + 2 Front Squats + 1 Push Jerk

3-4 sets to build to weight used for workout
Use a weight that allows you to perform all 6 reps unbroken - Goal is to go as HEAVY as possible

Training

3 Power Cleans + 2 Front Squats + 1 Jerk (135#)
21 CTB Pullups
2 x (3 Power Cleans + 2 Front Squats + 1 Jerk)
15 CTB Pullups
3 x (3 Power Cleans + 2 Front Squats + 1 Jerk)
9 CTB Pullups

Time: 14:15

CrossFit08844

18 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b
3x5 Hang P Snatch (hip)/HPS (knee)/PS

WOD
5 rounds for time:
15 Power Snatch (65#)
2 min DU

Time: 21:15

5-3-1 Wk4 (Back Squat)

16 Nov 2014

Warm Up: 3x10 trunk

5-3-1 Wk4 (Back Squat)
5x 45,65,80,100,120,130,150,170

CrossFit08844

15 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b

In teams of 2,

For time:
Row 100 calorie

While one athlete row other athlete will hold the bar at Deadlift position.

Men: 185#
Woman: 135#

Time: 9:16

CrossFit08844

14 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b
3x3 wall ball, box jump, du, t2b, c2b, burpee, p clean, jerk, p snatch, mu

WOD
"Bottle Opener" 21 min cap
50 Wall Ball
150 Singles
40 Box Jump
40 Toes 2 Bar
30 Chest 2 Bar
30 Burpees
20 P Clean
20 Jerk
10 P Snatch
10 Muscle Up

Result = 208 reps

CrossFit08844

12 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b

WOD
3 rounds for time:
Double Unders (max 2 min)
50 KB Swings (53#)
25 Burpees to 6in plate

Time: 32:43

CrossFit08844

10 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
9dl, 6 hps, 3 ohs (45#)
3x3 dl, hps, ohs work to wod wt.

WOD
5 rounds for time:
9 deadlift (65#)
6 hang power snatch
3 overhead squats

Time: 5:34

CrossFit08844 & 5-3-1 Wk3 (Back Squat)

8 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

WOD
Team Row, 20 minutes
Team of 4. Rowed 2 minutes, 1.5, 1, 1.
Result = 5257K

5-3-1 Wk3 (Back Squat)
5x 45,65,97,117
3x 137,147,167,187

CrossFit08844

5 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
10,8,6 Front Squats, 3x HSPU b/w sets

Strength

Front Squat (20X1 tempo)
3-3-3-3-3-3
95,105,115,135,155,175

WOD

15-12-9-6-3 reps for time:
Front Squats (175#) - from ground
Kipping Handstand Push Ups

Time: 23:13

CrossFit08844

3 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Power Snatch/Burpee Box Jump Over

Prep: 5x3 Clean & Jerk, work to WOD wt
65,85,95,105,115

WOD
AMRAP 10 minutes
30 Clean & Jerk (115#)
30 Burpee Box Jump Over
30 Toes 2 Bar

Result = 41 reps

5-3-1 Wk2 (Back Squat)

2 Nov 2014

5-3-1 Wk2 (Back Squat)
5x 45,65,87,107
3x 127,137,157,177

CrossFit08844 "A Lift To Remember"

1 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

"A Lift To Remember"

"Lydia" (Partner WOD : team of 3)

Complete as many rounds as possible in 9 minutes of :

Clean & Jerk (95#)

After each set of 10 clean & jerks,
Complete 40 single jump ropes + 20sit-up ...
(Bar must be hold at front rack position)

Any athlete can perform c&j, jump rope or sit up.

Reps will be only count while the barbell is on front rack holding position.

Score = Total reps of clean & jerks
Only full clean & jerk will count
(No partial point)

Result = 90 reps

Gymnastics

30 Oct 2014

Gymnastics - Shields

CrossFit08844

29 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

Mobility : (Coach's Choice)
+
3 sets of : Muscle up progression
+
Pistol Progression

Training

For Time of :
7-6-5-4-3-2-1 Chest-To-Bar Pull Ups
14-12-10-8-6-4-2 Pistol (box)(Alternating/each leg)

Time: 12:59

Gymnastics

28 Oct 2014

Gymnastics - Shields

CrossFit08844 & 5-3-1 Wk1 (Back Squat)

27 Oct 2014

5-3-1 Wk1 (Back Squat)
5x 45,65,77,97,117,127,147,167

CrossFit08844
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Power Clean/Front Squat/Burpee Box Jump

Prep: Squat Clean 5x3 45,65,85,95,115

WOD
10 minute AMRAP
10 Burpee Box Jump (20in)
10 Squat Clean (115#)

Result = 2 rounds + 6 reps

CrossFit08844

25 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

IN TEAM OF 3,

5000m Row

Athlete 1 : Row
Athlete 2 : Holding low plank (Elbows)
Athlete 3 : 20 Hand Release Push up

Everyone must rotate,
as soon as 20 HRPU is finished.

Time: 29:50

CrossFit08844

24 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Wall Ball/P. Snatch

Prep: 3 position Power Snatch (below knee, above knee, mid thigh)
45, 45, 65, 65, 85 (3 sec hold at each position)

WOD
20-15-10-5 rep rounds of:
Wall Ball (20#)
Power Snatch (75#)

Time: 11:07

CrossFit08844

22 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
10-8-6 Back Squat (bar) / KB Swing

Strength: Back Squat 3-3-2-2-1
135,185,205,225,235

WOD
5 rds for time
15 Back Squat (95#)
15 KB Swing (44#)

(All rds unbroken)

Time: 14 minutes 58 seconds

Gymnastics

21 Oct 2014

Gymnastics - Shields

CrossFit08844

20 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 1 min DU/5 Front Squat/5 Push Press

WOD:
200 Singles
21 Front Squat (95#)
21 Push Press
200 Singles
15 Front Squat
15 Push Press
200 Singles
9 Front Squat
9 Push Press

Time: 17:29

CrossFit08844

18 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

WOD
In teams of 2:
2 minutes at each station, 1 minute per partner
KB Swing (53#)
Wall Ball (20#)
Air Squat
Burpee
Box Jump (20 in)

Result = 612 reps

CrossFit08844

17 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x3 Hi Hang P Snatch/OHS/H P Snatch/OHS/P Snatch/OHS, Double Under practice

Strength: Power Snatch, 3 reps/2 minutes
65,75,75,85,85,85

WOD
300 Singles
50 Hand Release Push Ups
30 Power Snatch (75#)

Time: 21:07

Gymnastics

16 Oct 2014

Gymnastics - Shields

CrossFit08844

15 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 12 Deadlift/9 Hang P Clean/6 Push Jerk/200m Run

Prep
12-9-6 Deadlift/Hang P Clean/Push Jerk (65#)
8-6-4 Deadlift/Hang P Clean/Push Jerk (85#)
4-3-2 Deadlift/Hang P Clean/Push Jerk (95#)

WOD
Running DT
5 rounds for time:
12 Deadlift (95#)
9 Hang Power Clean
6 Push Jerk

Time: 21:59

CrossFit08844

13 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 x 10 Front Squat, HSPU practice

Prep: 3x5 Front Squat, build to WOD weight

WOD: AMRAP 12 minutes
1 Front Squat (115#)
1 Handstand Push Up
2 FS
2 HSPU
etc.

Result = 51 reps

Stacie Tovar Seminar

11 Oct 2014

Stacie Tovar Seminar

WOD
"To The Games"
3 rds for time:
6 1 arm snatches (35#) (3 each arm)
9 Push Ups
12 Box Jumps
15 Sit Ups

Time: 4:30

CrossFit08844 (@home)

8 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

WOD
1..10 reps
KB Swing (50#)
Burpee Box Jump Over

Time: 19:50

Gymnastics

7 Oct 2014

Gymnastics - Shields

CrossFit08844

6 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x Hang Power Clean
3 x Front Squat
3 x Push Press
3 x Power Clean
3 x Front Squat
3 x Push Jerk

B/w sets,
Warmup/practice Double Unders

Prep

1-2 sets of 3 Power Cleans + 2 Front Squats + 1 Push Jerk

Build to opening weight for Part 1
Opening weight should be around 60% of max Power Clean

Strength

Every 90 seconds for 12 minutes (10 sets):
3 Power Cleans
2 Front Squats
1 Push Jerk

Entire set must be unbroken
Add weight after each successful set - go as heavy as possible
If you fail or have to break up a set, stay at that weight for the next set
If you fail two sets in a row, lower the weight on the next set
65,85,95,95,115,115

WOD

3 rounds for time:
200 SIngle Unders
3 x (3 Power Cleans + 2 Front Squats + 1 Push Jerk) (95#)

Time: 11:22

Sourlands Hike

5 Oct 2014

Sourlands hike - 1 hour

CrossFit08844

29 Sep 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3 sets:
1 min Double Under practice
10 OH Squats or Pistols
10 Pushups or HSPU
+
Warmup/practice Muscle Ups/Pullups

WOD

On a 12 minute clock perform:
150 Double Unders (3 minute max (15))
75 Burpees (max @ 9 minute mark (45))
Max Muscle Ups in remaining time (20)

Double Unders
Perform max in 3 minutes, then move onto Burpees

Burpees
Perform max until the 9 minute mark, then move onto MU/PU

Result = 80 reps

Row

28 Sep 2014

Row - 2K

Time: 10:32

Sourlands Hike

27 Sep 2014

Sourlands hike - 2 hours

FuBarBell Week 5 Day 2 (C&J) & CrossFit08844

26 Sep 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

FuBarBell Week 5 Day 2 (C&J)

1. 3 Position Clean + Jerk - 6x the complex (65#)
(Hip + Knee + Ground)
2. Front Squat - 3x5 (65#)
3. Clean Deadlift - 3x5 (95#)

CrossFit08844

WOD
1500m Row
3 rounds:
15 Front Squat (95#)
15 Push Jerk (95#)

Time: 26:27

CrossFit08844

24 Sep 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 1 min DU, 3 Pull Ups, 10 Deadlifts (45#)

Prep: Deadlift, work to WOD weight

WOD
10,9,8,7,6,5,4,3,2,1
Deadlifts (185#)
Strict Pull Ups
60 Singles

Time: 25:49

FuBarBell Week 5 Day 1 (Snatch) & CF08844

22 Sep 2014

FuBarBell Week 5 Day 1 (Snatch)

1. 3 Position Power Snatch + OHS - 6x the complex (45#)
(Hip + Above Knee + Below Knee)
2. Snatch Grip Deadlift - 3x5 (95#)

CF08844

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS

Run 200 meters b/w sets

Strength

Power Snatch
Perform 3 reps every 2 minutes for 7 sets

These are NOT touch and go reps. Take a 5-10 second rest b/w reps.

Build to a weight that is challenging, but still allows for proper mechanics - emphasize SPEED OVER LOAD.
65,65,75,75,85,85,95

WOD

For time:
Run 800 meters
30 Power Snatches (95#)
Run 800 meters

Time: 12:01

FuBarBell Week 4 Day 3 (Clean)

20 Sep 2014

FuBarBell Week 4 Day 3 (Clean)

1. Clean Deadlift - 5x5 (95#)
2. Clean Pull - 7x3 (95#)
3. 3 Position Power Clean + Front Squat - 10x the complex (65#)
(Hip + Above Knee + Below Knee)

CrossFit08844

19 Sep 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x5 Pull Ups/Push Ups/Sit Ups/Squat

WOD
Angie
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

30 minute Time Cap.
Result = 312 reps (completed 12 Squats)

Gymnastics & FuBarBell Week 4 Day 2 (Jerk)

18 Sep 2014

FuBarBell Week 4 Day 2 (Jerk)

1. Behind the Neck Push Jerk + Jerk - 10 reps (65#)
2. Split Jerk - 10x3 (65#)
3. Front Squat + Jerk - 10 reps (65#)

Gymnastics - Shields

CrossFit08844

15 Sep 2014

Warmup: Warm up: 5..1 push ups/squats; 3x10 trunk
10 Box Jumps
Kipping Pullup Progression
Kipping HSPU Progression
10 Box Jumps

Prep

Deadlifts
3-4 sets of
6-8 touch and go reps

Build to weight used in workout

Training

21-15-9 reps for time:
Deadlifts (185#)
Handstand Pushups

Followed immediately by:

21-15-9 reps for time:
CTB Pullups
Box Jumps (24in)

Time: 31:07

Don't Fall / Run 5K

13 Sep 2014

5K Run

Time: 33:07 minutes

CrossFit08844

12 Sep 2014

Warmup: Warm up: 5..1 push ups/squats; 3x10 trunk
2 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 = 195 points

CrossFit08844 & FuBarBell Week 4 Day 1 (Snatch)

10 Sep 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
3x 10 Superman/V-Up, 30 sec plank, DU practice

WOD
Annie
150-120-90-60-30 Single Jump Rope
50-40-30-20-10 AbMat Sit-ups

Time: 8:05

FuBarBell Week 4 Day 1 (Snatch)

1. Snatch Grip Deadlift - 5x5 (65#)
2. Snatch Pull - 7x3 (65#)
3. 3 Position Power Snatch + OHS - 10x the complex (45#)
(Hip + Above Knee + Below Knee)

Gymnastics

9 Sep 2014

Gymnastics - Shields

CrossFit08844

8 Sep 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
2x 5 Good Morning/Deadlift, HSPU practice

Strength: Deadlift 5,5,3,3,1,1
135,185,205,255,275,295

WOD
3 rounds for time:
7 Deadlifts (205#)
30 Air Squats
7 Handstand Push Ups

Time: 10:44

CrossFit08844 & FuBarBell Week 3 Day 3 (Clean)

6 Sep 2014

Warm up: 5..1 push ups/squats; 3x10 trunk

Teams of 3:

2 Rounds For Time
1500m Row
150 Air Squats
120 Sit-ups
100 Push-ups
80 Pull-ups

Each skill divided equally amongst team members. One member to perform skill at a time. Cannot move onto next skill until all reps are completed.
Teamed with Bonnie & Max

Time: 45:56

FuBarBell Week 3 Day 3 (Clean)

1. Hang Muscle Clean - 30 reps (45#)
2. Hang Power Clean - 30 reps (45#)
3. 3 Position Tall Clean - 10x the complex
(Shallow + Parallel + Full Depth)

CrossFit08844 & FuBarBell Week 3 Day 2 (Jerk)

5 Sep 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
3 sets:
10,8,6 Overhead Squats
5 Box Jump Overs

+

Bar Muscle Up/Pullup Progression

Prep

Hang Power Snatch

Set 1: 10 reps w/ empty bar
Set 2: 5 reps at warmup weight (65#)
Set 3: 4 reps at warmup weight (75#)
Set 4: 3 reps at workout weight (85#)

Training

AMRAP in 12 minutes:
3 Hang Power Snatch (65#)
6 CTB pull up
9 Box Jump Overs (24in)

Result = 4 rounds + 15 reps

FuBarBell Week 3 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Behind-Neck Push Jerk + Push Jerk - 10x3 (45#) reps
2. Jerk Balance + Split Push Press - 10x (1 Jerk Balance, 3 Split Push Press) reps

FuBarBell Week 3 Day 1 & Gymnastics

4 Sep 2014

FuBarBell Week 3 Day 1 (Snatch)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Hang Muscle Snatch - 30 reps (45#)
2. Hang Power Snatch - 30 reps (45#)
3. 3 Postition Tall Snatch - 10 reps of the complex
(Shallow, Parallel, Full Depth)
4. 3 Postition Snatch Balance - 10 reps of the complex
(Shallow, Parallel, Full Depth)

Gymnastics - Shields

CrossFit08844

3 Sep 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
Kipping HSPU Progression
Kipping T2B Progression

Strength

5 sets:
Minute 1: Max Handstand Pushup (athlete's choice - Kipping, Strict, Deficit, etc)
Minute 2: Max Toes to Bar
Minute 3: Rest

Conditioning

"Death By Burpee"

Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees

Continue in this fashion until you can no longer complete the number of reps in the given minute*

*If you fail before the 15th minute, complete AMRAP Burpees for the remainder of the 15 minutes.

Result = 10 minutes + 20 reps (75 reps total)

Gymnastics

2 Sep 2014

Gymnastics - Shields

CrossFit08844

1 Sep 2014

Warm up: 5..1 push ups/squats; 3x10 trunk

WOD
Hotshots 19
6 rounds for time
30 Air Squats
19 Power Cleans (95#)
7 Strict Pull Ups
400m Run

Done with a partner (Bonnie). Each partner must do all reps. Only one partner works at a time. Run together.

Time: 63:23

CrossFit08844 & FuBarBell WK 2 Day 3

29 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk

“Golf”
Scored like Golf…Lowest Score wins

In teams of two:
2K Row Race
First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row.
Remaining teams get 1 pt for every 10 meters not achieved towards 2K

The rest of the WOD objective is to complete it in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps to complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets but there is a 25:00 time cap for the entire 2nd part of the WOD.

Perform the following 8 movements in the fewest possible number of sets.
30 Squats
50 push ups
30 Pull Ups
50 KB Swings (53/35)
30 Overhead Squats (45)
50 Knees to Elbows
30 Wall Balls (20/14)
300 Rope Jumps (100 DU optional)


Time: 24:12
Points = 49

FuBarBell WK 2 Day 3

1. 3 position Clean - 30 reps of the complex (45#)
(Hip + Above Knee + Below Knee + Above Knee + Hip)

2. 3 position Clean Pull - 10 reps of the complex (65#)
(Floor + Below Knee + Above Knee)

3. Clean Rack Delivery - 30 reps (45#)

4. 3 Position Muscle Clean - 10 reps of complex (65#)
(Hip + Above Knee + Below Knee)

CrossFit08844

28 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
3x 1 min DU, 5x deadlift/Box Jump

Prep: work up to wod wt: 5x 135,155,175

WOD
21-15-9
Deadlifts (185#)
Box Jumps

Time: 8:47

FuBarBell Week 2 Day 2 & Gymnastics

28 Aug 2014

FuBarBell Week 2 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Behind-Neck Push Press + Push Press - 5x10 (45#) reps
2. Jerk Balance - 5x3 (1 Left Leg, 1 Right Leg) reps

Gymnastics - Shields

CrossFit08844

27 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
3x 200m Run and 5x KB Swing/Burpee/Box Jump

WOD
3 Sets of 3 minute AMRAP. 90 second rest between sets.
10 KB Swings (53#)
5 Burpee Box Jumps

Result = 7 rounds

Gymnastics

26 Aug 2014

Shields Gymnastics

CrossFit08844

25 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
2 x 5 Front Squat/Push Press/Thruster/Toe2Bar
1 min DU

WOD

180 Single Jump Rope
30 Toes to Bar
10 Thrusters (65#)
180 Single Jump Rope
20 Toes to Bar
20 Thrusters
180 Single Jump Rope
10 Toes to Bar
30 Thrusters

Time: 28:21

CrossFit08844 & FuBarBell Wk 2 Day 1 (Snatch)

23 Aug 2014

Partner WOD: AMRAP 15 minutes
60 Singles
15 Box Jumps

Result = 7+10 rounds (Max and Bonnie)

FuBarBell Wk 2 Day 1 (Snatch)

Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. 3-Position Snatch Movement - 30 complex (1 hip + 1 above knee + 1 below knee + 1 above knee + 1 hip) reps @ RPE 5-6
2. 3-Position Snatch Pull - 10 sets of 1 complex (1 floor + 1 below knee + 1 above knee) rep @ RPE 5-6
3. Snatch Rack Delivery - 30 reps @ RPE 4-5
4. 3-Position Muscle Snatch - 10 sets of 1 complex (1 hip + 1 above knee + 1 below knee) rep @ RPE 5-6

CrossFit08844

22 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
10 OHS (pvc)
2x :
3 x Hang Power Snatch (hips)
3 x Overhead Squat
3 x Hang Power Snatch (knees)
3 x Overhead Squat
3 x Power Snatch
3 x Overhead Squat

Prep

Snatch (Power or Full)

Set 1: 10 reps w/ first weight in workout

Rx'd Men = 75#, Scaled Men = 45#
Rx'd Women = 45#, Scaled Women = use DB

Set 2: 5 reps w/ second weight in workout

Rx'd Men = 135#, Scaled Men = 75#
Rx'd Women = 75#, Scaled Women = 55#

Set 3: 3 reps w/ third weight in workout

Rx'd Men = 165#, Scaled Men = 100#
Rx'd Women = 100#, Scaled Women = 75#

Set 4: 1-2 reps w/ fourth weight in workout (if able)

Rx'd Men = 210#, Scaled Men = 120#
Rx'd Women = 120#, Scaled Women = 90#

Training
"CrossFit Games Open Workout 12.2"

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75/F 45)
30 Snatch (M 135/F 75)
30 Snatch (M 165/F 100)
Max Rep Snatch (M 210/F 120)

Scaled weights:

Men = 45, 75, 100, 120

Women = 45, 55, 75, 90

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 min.

Result = 65 reps (scaled, 45#,75#,100#)

FuBarBell Week 1 Day 3 & Gymnastics

21 Aug 2014

FuBarBell Week 1 Day 3 (Clean)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump and Land Drill - 50 reps
2. Clean rack delivery - 50 reps (45#)
3. Front Squats - 50 reps (45#)

Gymnastics - Shields

CrossFit08844

20 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Air Squat/Med Ball Thruster/Wall Ball

WOD

50-40-30-20-10 Wall Ball
25-20-15-10-5 Pull Up

Time: 23:34

FuBarBell Week 1 Day 2 & Gymnastics

19 Aug 2014

FuBarBell Week 1 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Jump,Land, Recovery Drill - 30 reps/leg
2. Press + Behind the Neck Press - 5x10 reps (45#)
3. 100 lunge steps

Gymnastics - Shields

CrossFit08844

18 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 KB Swing/HSPU/Squat

WOD:
15 minute AMRAP:
5 Handstand Push Ups
20 Air Squats
15 KB Swings (53#)

Result = 5 rounds

FuBarBell Week 1 Day 1

15 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5x1 min Double Under (DU) practice

FuBarBell Week 1 Day 1 (Snatch)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump & Land Drill - 50 reps
3. Snatch Grip Behind the Neck Push Press - 50 reps @ RPE Technique Weight (45#)
4. Overhead Squat - 50 reps @ RPE Technique Weight (45#)

Time: 60:00

CrossFit08844

15 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 ohs/fs/pc/t2b

5 rounds For time:
5 Overhead Squats (75#)
10 Toes2Bar
15 Hang Squat Clean (75#)
200m Run

Time: 30:38

CrossFit08844

13 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
10 Front Squats
Muscle Up/Pullup Progression
10 Front Squats

Strength

Front Squat
Build to a 1RM in 20 minutes

95,115,135,155,165,175 Too sore from monday to go higher

Conditioning

For time:
2-4-6-8-10-8-6-4-2 Front Squats (115#)
2-4-6-8-10-8-6-4-2 Chest2Bar Pull Ups

There is a 12 minute time cap on this workout. Scale accordingly.

Result = finished second set of 8 FS at cap.

Gymnastics

12 Aug 2014

Shields Gymnastics

CrossFit08844

11 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 5 Deadlift/Wall Ball

WOD
5 rounds for time:
10 Deadlift (185#)
20 Wall Ball

Time: 13:10

CrossFit08844

9 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

In teams of 2,
perform as many rounds as possible in 20 minutes of:

Run 400 meters
AMRAP
10 Alternating DB Snatches (50#) + 20 Air Squats

Partner 1 Run 400m. Partner 2 performs max rounds of 10 Alt DB Snatches + 20 Air Squats until Partner 1 is finished. Switch. Repeat as many times as possible in 20 minutes.

Result = 14 rounds + 4 reps

CrossFit08844

8 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

3-3-3-3 Deadlift + clean + snatch
45,65,95

Build to weight used for WOD

WOD

21-15-9 Complex (2014 Games)

For time:
8 deadlifts(95#)
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups (scale = chest-to-bar pull-ups)
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups (scale = chest-to-bar pull-ups)
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups (scale = chest-to-bar pull-ups)

Time: 10:35

CrossFit08844

6 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3 sets of :
200m Run
10 High Jump ( Forward)
5 Wall Balls

WOD

For time:
Run 1 mile
75 Box Jumps (24in)
75 Wall Balls (20#)

Time: 24:29

Gymnastics

5 Aug 2014

Shields Gymnastics

CrossFit08844

4 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 x 5 Front Squat/Push Press/Thruster/Handstand Push Up

Strength: 5 rounds: 1 min Strict HSPU/1 min Strict T2B/1 min Rest

WOD: Burping Jackie
1000m Row
50 Thrusters (45#)
30 Burpees

Time: 14:41

CrossFit08844

2 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

Partner WOD

For time:
1 KB Swing (53#)
1 Burpees
.
.
.
15 KB Swing (53#)
15 Burpees

Each partner completes the set.

Time: 32:14

CrossFit08844

1 Aug 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets (Set 1 PVC, Set 2 Barbell):
3 x Hang Power Snatch(hips)
3 x OH Squat
3 x Hang Power Snatch(Knees)
3 x OH Squat
3 x Power Snatch

Strength

Every 2 minutes for 15 minutes (8 sets):
3 x Squat Snatch
45,55,65,85,85,85,85,85

WOD

"Squatting Isabel"

For time:
30 Squat Snatch (75#)

Time: 11:12

Gymnastics

31 July 2014

Shields Gymnastics

CrossFit08844

30 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups,20 Push-ups,30 Squats
15 Pull-ups,30 Push-ups,45 Squats
20 Pull-ups,40 Push-ups,60 Squats
25 Pull-ups,50 Push-ups,75 Squats
30 Pull-ups,60 Push-ups,90 Squats

Result = 290 reps (20 pull ups into 4th round)

CrossFit08844

29 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 3 HPC (hips)/Press/HPC (knee)/P Press/PClean/P Jerk

Strength: Power Clean & Jerk
3 touch and go reps every 2 minutes for 14 minutes
65,75,85,95,105,115,125,135 (PClean only)

CrossFit08844

28 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 10 OHS (pvc), 1 minute plank, 200m Run

WOD
30 Thrusters (65#)
20 AbMat Sit Ups
400M Run
20 Thrusters (75#)
30 AbMat Sit Sups
400m Run
10 Thrusters (95#)
40 AbMat Sit Ups
400m Run

Time: 20:55

Row

27 July 2014

Warm Up: 3x10 trunk twists

10 minutes Double Under practice

Row 250m
Row 10 x 100m Intervals, 10 second rest
Row 250m

CrossFit08844

26 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

WOD
Teams of 5, Fight Gone Bad
3 rounds
1 minute each station
KB Swing (53#)
AbMat Sit Up
Air Squat
Hand Release Push Up
Singles
1 minute Rest

Result = 175, 175, 160 reps/round (singles/2)

CrossFit08844

25 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Box Jump Over/Wall Ball/Toes2Bar

WOD Down and Back (2014 Masters Event 6)
50 Box Jump Over
25 Toes2Bar
50 Wall Ball
25 Paralette Dips
50 Wall Ball
25 Toes2Bar
50 Box Jump Over

21 minute Time Cap

Result = 208 reps (8 T2B)

Row

24 July 2014

Warm Up: 3x10 trunk twists

Row 500m
Row 10 x 100m Intervals, 15 second rest
Row 500m

CrossFit08844

23 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 RDL/Good Morn/DL, HSPU

Strength: Deadlift 5-4-3-2-1
185,235,255,275,295

WOD
Diane
21-15-9
Deadlift (185#)
Handstand Push Up

Time: 16:00

Row

22 July 2014

Warm Up: 3x10 trunk twists

Row

4 x 500m Intervals

Total time with rest: 11:00

CrossFit08844

21 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Clean/burpee, 1 min DU

WOD
1000m Row
30 Power Clean (135#)
50 Burpees

Time: 19 minutes 14 seconds

Row & Tumbling

20 July 2014

Warm Up: 3x10 trunk twists

2K Row 11:45

Tumbling and Handstands 10:00

CrossFit08844

19 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

Partner WOD
5 rounds for time: (each partner completes each element relay style)
100m Run with tire
50 Squats with 45# plate
100m Run w/o tire

If you drop the tire or plate it's a 10 burpee penalty

Time: 15 minutes 53 seconds

CrossFit08844

18 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x3 Deadlift/hang power clean/push jerk

Clean and Jerk 3x 65,85,105,125,135

WOD
Grace
30 clean and jerk (135#)

Time: 6 minutes 14 seconds (9 sec PR)

CrossFit08844

16 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 good morn/deadlift/burpee
3x5 Deadlift work to wod weight

WOD
10,9,8,7,6,5,4,3,2,1
Deadlift (185#)
Burpee with lateral hop over bar

Time: 16 minutes 58 seconds

CrossFit08844

14 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
1x 200m Run/5 KB Swing/5 Box Jump/5 Burpee/5 Wall Ball

WOD
Whitten
5 rounds for time (50 minute Cap):
22 KB Swing (70#)
22 Box Jump (24in)
400m Run
22 Burpees
22 Wall Ball (20#)

Result = 3 rounds + 22 reps

CrossFit08844

12 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

Partner WOD
20 minute AMRAP
Set 1: 1 Burpee + 1 Wall Ball
Set 2: 2 Burpee + 2 Wall Ball
Set 3: 3 Burpee + 3 Wall Ball
Set 4: 4 Burpee + 4 Wall Ball
Set 5: 5 Burpee + 5 Wall Ball

Each partner completes the set before moving to the next set.
Complete thru set 5 for 1 round.

Result = 3 rounds 10 reps (teamed with Bonnie and Max).

CrossFit08844

11 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x Snatch progression

Strength: Power Snatch
Every 2 minutes for 15 minutes do 3 Power Snatches
Stayed at 65# to work form

WOD
21-15-9
Power Snatch (75#)
Thruster (75#)

Time: 12 minutes 6 seconds

Gymnastics

10 July 2014

Shields Gymnastics

CrossFit08844

9 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets of :

1 minute Double under practice
10 KB Swings

1 minute Double under practice
10 Burpees

WOD

AMRAP in 3 minutes:
100 Double Under ( 200 singles )
Max KB Swings in remaining time (24kg)

Rest 3 minutes

AMRAP in 3 minutes:
100 Double Under ( 200 singles )
Max Burpees in remaining time

Rest 3 minutes

AMRAP in 3 minutes:
KB Swings - Same number you completed in Set 1
Max double under in remaining time

Rest 3 minutes

AMRAP in 3 minutes:
Burpees - Same number you completed in Set 2
Max double under in remaining time

Total reps = 178

Gymnastics

8 July 2014

Shields Gymnastics

CrossFit08844

7 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Thrusters/Hang Power Clean/Deadlift

WOD

AMRAP 20 minutes
5 Thrusters (95#)
7 Hang Power Cleans (95#)
10 Deadlifts (95#)

Result = 7 rounds + 17 reps

CrossFit08844

5 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

In teams of 2:
AMRAP 8 minutes: Alternating sets of 10 unbroken Wall Balls (14#)
AMRAP 6 minutes: Alternating sets of 8 unbroken KB Swings (44#)
AMRAP 4 minutes: Alternating sets of 6 Burpees

Scale the weights accordingly
ALL reps MUST be Unbroken except "Burpees"

Total = 47 rounds

CrossFit08844

4 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

White
5 rounds for time
20 Pull Ups (band)
10 Toes 2 Bar
21 Walking Lunge (45# plate OHD)
400m Run

Time: 49 minutes 19 seconds

Gymnastics

3 July 2014

Shields Gymnastics

CrossFit08844

2 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 1 min DU, plank; 10 situps

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

Time: 7 minutes 40 seconds

Gymnastics

1 July 2014

Shields Gymnastics

CrossFit08844

30 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

WOD
3 rounds for time
800m Run
20 Toes to Bar
21 Deadlifts (bodywt, 180#)

Time: DNF (too hot, got thru 2 DL in 2nd round and stopped)

CrossFit08844

28 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

Partner WOD
3 rounds for time
50 ground to overhead (45# plate)
400m Run
(each partner did 25 reps/rd, run together)

Time: 12 minutes 5 seconds

CrossFit08844 & Deadlift

27 June 2014

Deadlift

Warm Up: 500m row
2x5 RDL/Good Morn/DL

Deadlift: 3x10 95#

CrossFit08844

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5,5,5 Wall Balls
5,5,5 KB Swings
+
3x 1 minute Double Under Practice

Training

For time:
400 Single Jump Rope
100 Wall Balls (20#)
50 KB Swings(53#)
400m RUN

There is a 20 minute time cap.

Result = 1/2 way thru the run at time cap. Finished run.

CrossFit08844

26 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets (PVC/Barbell):
3 x Hang Power Snatch (Hips)
3 x Overhead Squat
3 x Hang Power Snatch (Mid-Thigh)
3 x Overhead Squat
3 x Power Snatch
3 x Overhead Squat

Dynamic Stretch b/w sets

Prep

3 Power Snatch + 3 Overhead Squat

Perform 3-4 sets - build to weight used for workout
If unable to load OHS, sub Power Clean + Front Squat

Training

10 rounds for time:
3 Power Snatches (75#)
3 Overhead Squats (75#)

Time: 9 minutes 33 seconds

CrossFit08844

25 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x5 RDL/Good Morning/Deadlift

Strength: Deadlift 5-4-3-2-1-1
135,185,235,255

WOD
5 rounds for time
10 Pull Ups
15 Deadlifts (135#)

Time: 13 minutes 58 seconds

CrossFit Level 1 Cert

22 June 2014

8 minute AMRAP
8 Push Ups
10 Med Ball Cleans
12 Sit Ups

Result = 5 rounds

CrossFit Level 1 Cert

21 June 2014

3 rounds for time:
15 Thrusters (65#)
12 Burpees

Time: 8 minutes 19 seconds

CrossFit08844

20 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Pull Ups/Push Ups/Sit Ups/Squat

WOD
Angie
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

30 minute Time Cap.
Result = 200 reps (completed Push Ups)

Gymnastics

19 June 2014

Shields Gymnastics

CrossFit08844

18 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x Hang Power Clean (Hips)
3 x Front Squat
3 x Hang Power Clean (Knees)
3 x Front Squat
3 x Power Clean
3 x Front Squat

+

Kipping Toe to Bar progression
10 Wall Balls

Strength

Power Clean
Perform 1 rep every 2 minutes for 20 minutes
85,95,115,115,115,135,135,155,155,165,175(f)

Conditioning

AMRAP in 9 minutes:
3 Power Cleans (135#)
6 Toes to Bar
9 Wall Balls (20#)

Result = 4 rounds

Gymnastics

17 June 2014

Shields Gymnastics

CrossFit08844

16 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Deadlift/Hang Power Clean/Front Squat/Push Jerk

WOD
21-18-15-12-9 reps for time of:
Deadlift (85#)
Hang Power Clean
Front Squat
Push Jerk

Time: 34 minutes 29 seconds

MEBB Week 2

15 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
1K Row with Mask, 5:30

Deadlift/Hang Power Clean/Front Squat/Jerk
3x 85,95
Deadlift/Hang Power Clean/Front Squat
3x 105,115
Deadlift/Power Clean/Front Squat
3x 125

CrossFit08844

13 June 2014

Warm Up: 10-8-6 push ups, squats, trunk
2x5 F squat/P press/Thruster

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

Time: 15 minutes 38 seconds

Gymnastics

12 June 2014

Shields Gymnastics

CrossFit08844

11 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 10 Back Squat (bar) / Toes 2 Bar

Strength: Back Squat 3-3-3-3-3-3
95,115,135,155,175,195

WOD
21-15-9
Toes to Bar
Back Squat (135# from rack)

Time: 13 minutes 31 seconds

Gymnastics

10 June 2014

Shields Gymnastics

CrossFit08844

9 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 push ups/KB Swing/walking lunges per leg

WOD
Run 800m
7 rounds of
10 push ups
15 KB Swing (53#)
20 Walking Lunges (10/leg)
Run 800m

Time: 28 minutes 44 seconds

Row

8 June 2014

Warm Up: 5-4-3-2-1 Push Ups/Squat; 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice

2K Row with Mask

Time: 10 minutes 22 seconds

Max Effort Black Box (MEBB) Week 1

7 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5 minute Double Under

Deadlift/Hang Power Clean/Front Squat/Jerk
5x 75,85,95
Deadlift/Hang Power Clean/Front Squat
5x 105,115

CrossFit08844

6 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Front Squat/P Press/Thruster/Pull Up

Strength: Thruster: work up to a heavy single
3x 65,85,95; 2x 115,135

WOD
Fran
21-15-9
Thrusters (75#)
Pull Ups

Time: 10 minutes 57 seconds

Row

5 June 2014

Warm Up: 5-4-3-2-1 Push Ups/Squat; 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice

3x5 Back Squat Pause (45#)

2K Row with Mask

Time: 10 minutes 50 seconds

CrossFit08844

4 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 12 Deadlift/9 Hang Power Clean/6 Front Squat

Prep:
12 DL/9 HPC/6 FS 65#
8 DL/6 HPC/4 FS 85#
4 DL/3 HPC/2 FS 95#

WOD
5 rounds for time:
12 Deadlift/9 Hang Power Clean/6 Front Squat (95#)

Time: 12 minutes 38 seconds

Gymnastics

3 June 2014

Shields Gymnastics

CrossFit08844

2 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Wall Ball/Burpees

WOD
5 rounds for time:
20 Wall Balls
10 Burpees
200m Run with Ball

Time: 23 minutes 30 seconds

CrossFit08844

29 Apr 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 5 Thruster/H P Snatch/Wall Ball

Prep: P Snatch work to wod weight
5x 65,85,95

WOD
Amanda G
For Time:
5 Thrusters (95#)
29 Power Snatch (95#)
35 Wall Ball

Time: 8 minutes 19 seconds

CrossFit08844 & Gymnastics

27 Apr 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 5 Press (45,65,85) / DU practice

WOD
10 rounds for time:
1 minute Double Unders
15 sec rest
1 minute Press (95#)
15 sec rest

Result = 98 reps


Gymnastics

Shields Gymnastics

CrossFit08844

26 Apr 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

Memorial Day WOD
21 Guns

21 minute AMRAP of
400m Run
21 Push Ups
21 Box Jumps
15 Burpees
9 Pull Ups

Teamed with Bonnie and Max, each doing a 3rd.

Result = 4 rounds

Row

25 May 2014

Warm Up: 5-4-3-2-1 Push Ups/Squat; 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice

5x5 Back Squat, Behind the Neck Press (50#)
5x1 Rope Climb to Standing
3x5 Kneeling Windmill (25# KB)

2K Row with Mask

Time: 10 minutes 40 seconds

Row

24 May 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations
Burgener Warm Up
5 minute Double Under practice

2K Row with Mask

Time: 11 minutes 10 seconds

CrossFit08844

23 Apr 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 x 5 Snatch grip DL/HP Snatch/P Snatch/OHS

WOD
Nancy
5 rounds for time of:
400m Run
15 OHS (65#)

Time: 19 minutes 45 seconds

CrossFit08844

22 May 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
5 x Snatch Grip Deadlift
5 x Hang Power Snatch (hips)
5 x Power Snatch
5 x OHS
10 Wall Ball shots b/w sets

Prep

Power Snatch
3 sets of 5 reps
65,85,95

Build to weight used in workout

Men: 135, 115, 95, 75
Women: 95, 75, 65, 55

Training

For time:
10 Power Snatches (95#)
50 Wall Balls (20#)
8 Power Snatches
40 Wall Balls
6 Power Snatches
30 Wall Balls
4 Power Snatches
20 Wall Balls
2 Power Snatches
10 Wall Balls

Time: 19 minutes 37 seconds

Row

21 May 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice

5x Rope Climb to Standing
5x5 Behind the Neck Press (47#)

2K Row with Mask

Time: 10 minutes 10 seconds

Gymnastics

20 May 2014

Shields Gymnastics

CrossFit08844

19 May 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
5 x Front Squat
5 x Push Press
5 x Thruster

Toes-2-bar practice b/w sets

Strength

Thruster
Build to a tough single in 15 minutes
2x 65,85; 1x 105,125

Perform 6 sets: 3 moderate, 3 tough

NO FAILED REPS

WOD

AMRAP in 12 minutes:
10 Thrusters (85#)
10 Toes-2-bar

Result = 4 rounds

Row

18 May 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice
5x Rope Climb to Standing
5x5 Back Squat
5x5 Behind the Neck Press (45#)

2K Row with Mask

Time: 9 minutes 45 seconds

CrossFit08844

16 May 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
5 Hang Power Cleans (Hips)
5 Front Squats
5 Hang Power Cleans (Knees)
5 Front Squats
5 Power Cleans
5 Front Squats

5 Burpee Box Jumps

Strength

Power Clean
1 rep every 2 minutes for 20 minutes
95,115,115,115,135,135,135,155,155,155

WOD

10 rounds for time:
5 Power Cleans (95#)
5 Burpee Box Jumps (24in)

Time: 14 minutes 4 seconds

CrossFit08844

15 May 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
RUN 200 meters
15 OH Squats(PVC / EMPTY BAR)

Prep
2-3 SETS 6-8 reps of :

Hand Stand Pushups
PISTOL

WOD

For time:
ROW 500 meters
25 HANDSTAND PUSHUPS
50 Alternating PISTOLS (box)
25 HANDSTAND PUSHUPS
RUN 800 meters

Time: 24 minutes 12 seconds

Row

14 May 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice
4x Rope Climb to Standing
3x5 Behind the Neck Press (45#)

2K Row with Mask

Time: 10 minutes 41 seconds

Gymnastics

13 May 2014

Shields Gymnastics

CrossFit08844

12 May 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
Warm up
3 sets of :
5 snatch pull
5 hang power snatch
5 overhead squats
5 squat snatch
B/w sets,
Build to weight used for WOD

Training
For Time:
21 Power Snatches(65#)
21 Lat. Barbell Burpees
15 OHS (65#)
15 Lat. Barbell Burpees
9 Squat Snatches(65#)
9 Lat. Barbell Burpees

Time: 15 minutes 11 seconds

Row

11 May 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice

4K Row with Mask

Time: 21 minutes 44 seconds

CrossFit08844

10 May 2014

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

In team of 2 :

AMRAP in 20 minutes
1 Clean & Jerk (95#)
2 Clean & Jerk
3 Clean & Jerk
4 Clean & Jerk
5 Clean & Jerk

-> each partner will perform each rep at a time
-> once both partner complete rep 5 round, then begin from Rep 1 round again.

Result = 6 rounds + 17 reps

CrossFit08844

9 May 2014

Warm Up: 10-8-6 push ups, squats, trunk
2 sets of :
5 Toes-2-Bars
5 Walking Lunges (5 per leg)
b/w sets,
Practice Double Under

WOD

5 RFT:
10 Toes-2-Bars
12 Walking Lunges with bar on shoulder(95#)
400m Run

Time: 25 minutes 22 seconds

CrossFit08844

8 May 2014

Warm Up: 10-8-6 push ups, squats, trunk
2 sets:
10 Wall Balls
10 Deadlift (empty barbell)
10 Box Jumps

WOD

21-18-15-12-9-6-3 reps for time:
Wall Ball (20# to 10')
Deadlift (115#)
Box Jump (24in)

Time: 20 minutes 30 seconds

Row

7 May 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice
3x Rope Climb to Standing

2K Row with Mask

Time: 10 minutes 51 seconds

Gymnastics

6 May 2014

Shields Gymnastics

CrossFit08844

5 May 2014

Warm Up: 10-8-6 push ups, squats, trunk
2x5 P clean/F Squat/Jerk

Strength: Work up to a heavy P clean/F Squat/Jerk
65,85,95,115,135

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

Time: 13 minutes 38 seconds

Row

4 May 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations

4K Row with Mask

Time: 20 minutes 15 seconds

CrossFit08844

2 May 2014

Warm up: 10-8-6 push ups/squats/trunk
3 x 5 Pull Ups/Push Ups/Squats

WOD
Chelsea

Every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for 30 minutes? 20 minutes? How about 10?

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Results: 3 rounds on the minute, 14 rounds in 30 minutes

Time: 30 minutes

5-3-1 Deadlift Wk 2

1 May 2014

Warm Up: 3 x 10 Trunk/Arm/Neck
500m Row (2:40)


5-3-1 Deadlift Wk 2
5x 45,135 16; 3x 195,210,242,272

Row

30 Apr 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations

4K Row with Mask

Time: 21 minutes 05 seconds

Gymnastics

29 Apr 2014

Shields Gymnastics

CrossFit08844

28 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
2 sets of : (empty bar)
5 Deadlift
5 Hang power clean
5 push jerks
5 split jerks

Prep
2-3 sets of :

Clean & Jerks 65,85,95,115,135

-> build to weight used for WOD

WOD

50 Clean & Jerks for time (135#)

Time: 14 minutes 22 seconds

CrossFit08844

26 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk

In teams of 2,
For time of :
100 Hand Release Push Ups
(PLANK on elbows)
100 Med-ball toss over the bar
(10lbs)
100 Overhead Squats(PVC)
(PLANK on elbows)

** push up & squat can be done only during the plank hold
** at anytime your partner stop holing plank, you must switch your position.

Time: 11 minutes 58 seconds

CrossFit08844 & 5-3-1 Deadlift Wk 1

25 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
5 x Hang Power Snatch (hips)
5 x Overhead Squat
5 x Hang Power Snatch (knees)
5 x Overhead Squat
5 x Power Snatch
5 x Overhead Squat

Prep

Snatch (Power or Full) x 3-4 sets

Set 1: 8 reps w/ first weight in workout

Rx'd Men = 75#, Scaled Men = 45#
Rx'd Women = 45#, Scaled Women = use DB

Set 2: 6 reps w/ second weight in workout

Rx'd Men = 135#, Scaled Men = 75#
Rx'd Women = 75#, Scaled Women = 55#

Set 3: 3 reps w/ third weight in workout

Rx'd Men = 165#, Scaled Men = 100#
Rx'd Women = 100#, Scaled Women = 75#

Set 4: 1-2 reps w/ fourth weight in workout (if able)

Rx'd Men = 210#, Scaled Men = 120#
Rx'd Women = 120#, Scaled Women = 90#

Training
"CrossFit Games Open Workout 12.2"

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75/F 45)
30 Snatch (M 135/F 75)
30 Snatch (M 165/F 100)
Max Rep Snatch (M 210/F 120)

Scaled weights:

Men = 45, 75, 100, 120

Women = 45, 55, 75, 90

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 min.

Result = 72 reps (scaled, 45#,75#,100#)

5-3-1 Deadlift Wk 1
5x 135 152,185,195,225,255

Gymnastics

22 Apr 2014

Shields Gymnastics

CrossFit08844

21 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
3 sets:
5 x Pistols (box)
5 x Toes 2 Bar
5 x Hand Stand Push Ups
DU practice

WOD

for time:
200 Single Jump Rope
20 Pistols per leg (box)
25 Toes 2 Bar
30 Handstand Push Ups
25 Toes 2 Bar
20 Pistols per leg (box)
200 Single Jump Rope

Time: 29 minutes 4 seconds

Row

20 Apr 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations

4K Row with Mask

Time: 20 minutes 44 seconds

Foundations WOD & 5-3-1 Deadlift Wk 4

19 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk

3 rounds for time:
25 Air Squats
20 AbMat Sit Ups
15 Burpees

Time: 9 minutes 18 seconds (3 min better than 14 Feb 2013)

5-3-1 Deadlift WK 4

5x 115,115,115,115,145,175

CrossFit08844

18 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
2 sets:
5 x Hang Power Clean
5 x Front Squat
5 x Power Clean
5 x Press
5 x Push Press
5 x Push Jerk

2 minutes Double Under practice b/w set

+

2 sets:
3 Power Clean + 1 Push Jerk
65,85
Build to starting weight for Part 1
Starting weight should be moderate (60% 1RM Power Clean)

Strength

Every 2 minutes for 20 minutes perform:
3 Power Cleans + 1 Push Jerk

Add weight every 2 sets (if successful)
If you fail or technique breaks down, stay at that weight
If you fail two sets in a row, lower the weight
85,95,115,135,155

WOD

3 rounds for time:
200 Single Jump Rope
15 Clean & Jerks (95#)

There is a 10 minute time cap. Scale accordingly.

Result = 265 reps

CrossFit08844

17 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
8,6,4 Wall Ball
8,6,4 Burpee

Training

4-8-12-16-20-16-12-8-4 reps for time:
400m Run
Wall Ball (20/14)
Burpees
400m Run

There is a 24 minute time cap.

Result = 176 reps

Row

16 Apr 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations

3K Row with Mask

Time: 17 minutes 1 seconds

CrossFit08844

15 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
10 Front Squats
Muscle Up/Pullup Progression
10 Front Squats

Strength
...
Front Squat
Build to a 1RM in 20 minutes
5,3,1,1,1,1,
95,115,135,155,165,175,185,195 (match current PR)

WOD

For time:
2-4-6-8-10-8-6-4-2 Front Squats (115#)
2-4-6-8-10-8-6-4-2 Chest-Bar Pull Ups

There is a 12 minute time cap on this workout. Scale accordingly.

Result = 60 reps (completed 10's)

CrossFit08844

14 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
3x 5 reps of each movement in workout

WOD
Jack

AMRAP 20 minutes:
10 Push Press (95#)
10 Box Jumps (24/20)
10 KB Swings (53#)

Result = 6 rounds + 18 reps

Row

13 Apr 2014

Warm Up: 3 x 10 Trunk Twists/Arm Rotations

2K Row

Time: 11 minutes 50 seconds

CrossFit08844 & 5-3-1 Deadlift WK 3

12 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk

In teams of 2 complete

3 rounds for time:
3 x 100 meter shuttle run
3 x 14 KB Swings(53#)
3 x 7 burpees

Each partner complete three 100 meter shuttle runs - relay style.

Each partner completes 3 sets of 14 KB Swings - relay style.

Each partner completes 3 sets of 7 Burpees relay style.

Complete 3 rounds as fast as possible.

Time: 28 minutes 18 seconds

5-3-1 Deadlift WK 3

5x 135,145,175; 3x 205,225,255; 1x 280

CrossFit08844

11 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
6-8 reps of each movement in workout

Training

FOR TIME OF:
30 Box Jumps (24/20)
30 Jumping Pullups
30 KB Swings (16kg/12kg)
30 Walking Lunge Steps
30 Knees to Elbows
30 Push Press (45)
30 Superman
30 Wall Balls (20/14)
30 Burpees
60 Double Unders

Time: 24 minutes 37 seconds

There is a 30 minute time cap.

CrossFit08844 (@ home)

10 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk

WOD

For Time:
1000m Row
50 Plank to Push Up
800m Run

Time: 16 minutes 4 seconds

CrossFit08844

8 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
2 sets w/ empty barbell:
5 Press
5 OH Squats
5 Push Press
5 Front Squat
5 Push Jerk
5 Back Squat

Dynamic stretch b/w sets

Prep

2-3 sets of 5 reps of each movement

Determine weight used for workout

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

10 Presses (95#)
15 Overhead Squats (subbed Front Squats)
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Time: 20 minutes 29 seconds

CrossFit08844 (Deadlift 5-3-1 Week 2)

7 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
2 sets:
5 x Good Morning
5 x Back Squat
5 x RDL
5 x Deadlift
3 x Burpee, 3 x Box Jump, 3 x Burpee Box Jump

Strength

Deadlift (counts as 5-3-1 Week 2)
Build to a tough set of 3 touch and go reps in 20 minutes
135,155,185,205,235,265

WOD

15-12-9-12-15 reps for time:
Deadlifts (185#)
Burpee Box Jumps (24in)

Time: 27 minutes 29 seconds

CrossFit08844

5 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk

WOD
Partner Annie
100-80-60-40-20 Singles
50-40-30-20-10 AbMat Sit Ups

Time: 19 minutes 49 seconds

CrossFit08844

4 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
3 x 200m Run/5 OHS

WOD
Nancy
5 rounds for time of:
400m Run
15 OHS (65#)

Time: 22 minutes 49 seconds

Deadlift 5-3-1 Week 1

3 Apr 2014

5 minute row (900 m)
Deadlift: 5x 115,145,175,205,225,245
5 minute row (900 m)

Gymnastics

2 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk

Jump to Dip: 3 x 5
Chin Up: 3 x 5
Deck Squats (1 mat): 3 x 5
Tuck Hold (rings): 3 x 10 sec
Cossack Squats: 3 x 5 /leg
Tuck Roll Chin: 3 x 5
Skin-the-Cat: 3 x 3
Good Morning: 3 x 10 (45#)
Xiaopeng Forward: 3 x 5 (10#)

CrossFit08844

1 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk

3 sets:
1 minute Double Under practice
10,8,6 Wall Balls
+
Practice kipping muscle up
...
WOD

For time:
100-80-60-40-20 Single
50-40-30-20-10 Wall Balls (20#)
10-8-6-4-2 Chest-Bar Pull Ups

Time: 21 minutes 53 seconds

CrossFit08844

31 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk
2 sets:
3 x Hang Power Clean (Hips)
3 x Front Squat
3 x Hang Power Clean (Knees)
3 x Front Squat
3 x Power Clean...
3 x Front Squat
5 x Box Jumps

Strength: Power Clean
Build to a tough set of 3 touch and go reps in 15 minutes
65,85,95,115,135,155

Use 90-95% of 3RM for training.

WOD

AMRAP in 7 minutes:
5 Box Jumps (24")
3 Cleans (135#)

Result = 7 rds + 1 rep

CrossFit08844

28 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Open 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar Facing Burpees

Time: 33 minutes 49 seconds

Gymnastics

26 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Jump to Dip: 3 x 5
Chin Up: 3 x 5
Deck Squats (1 mat): 3 x 5
Tuck Hold (rings): 3 x 10 sec
Cossack Squats: 3 x 5 /leg
Tuck Roll Chin: 3 x 5
Skin-the-Cat: 3 x 3
Good Morning: 3 x 10 (45#)
Xiaopeng Forward: 3 x 5 (10#)

CrossFit08844

25 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

3 sets:
10 OH Squats(PVC/Empty Bar)
1 minute DU practice

+

Kipping HSPU Progression

Prep

10 Power Snatch (empty bar)

8, 6, 4 Power Snatch (build to weight used for workout)
65,85,95

WOD

For time:
200 Singles
25 HSPU
25 Power Snatch (95#)
25 HSPU
200 Singles

Time: 21 minutes 10 seconds

CrossFit08844

24 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Shoulder Mobility(PVC)
+
2 sets of :
5 KB OHS / Right
5 KB swing
5 KB OHS / Left
B/w sets,
1 min Double under practice

WOD

For time of :
200 Singles
21 KB Front Squats/Right arm (53#)
50 KB Swings
21 KB Front Squats/Left arm
200 Singles

Time: 12 minutes 47 seconds

CrossFit08844

22 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

14.4 OPEN WOD

14 minute AMRAP
60 calorie ROW
50 Toes-2-Bar
40 Wall Ball --> 22 reps
30 Power Clean(135/95)
20 Muscle Ups

Total Reps = 132

Gymnastics

21 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Jump to Dip: 3 x 5
Chin Up: 3 x 5
Deck Squats (1 mat): 3 x 5
Tuck Hold (rings): 3 x 10 sec
Cossack Squats: 3 x 5 /leg
Tuck Roll Chin: 3 x 5
Back Roll (rings): 3 x 5 (got a skin-the-cat!)
Good Morning: 3 x 10 (45#)
Xiaopeng Forward: 3 x 5 (10#)

CrossFit08844

20 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

2 sets:
5 Hang Power Clean (Hips)
5 Front Squats
5 Hang Power Clean (Knees)
5 Front Squats
5 Power Clean
5 Front Squats

Dynamic Stretch b/w sets

Strength

Power Clean
In 15 minutes build to a tough, fast set of 3 touch and go reps.
65,85,95,115,135

Conditioning

"The Chief"

5 sets:
AMRAP in 3 minutes of
3 Power Cleans (135/95)
6 Pushups
9 Squats

Rest 1 minute between sets.

Result = 13 rounds + 2 reps

CrossFit08844

18 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

WOD
"Ryan"
5 rounds for time:
14 Pull Ups
21 Burpees

Time: 23 minutes 26 seconds

CrossFit08844

17 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk
2x 1 minute DU practice / hollow rocks

WOD
Annie
50-40-30-20-10
2x DU
Sit Ups

Time: 8 minutes 29 seconds

CrossFit08844

15 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Open 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps <-----
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Result = completed 2 deadlifts at 275#

CrossFit08844

13 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk
2 x 5 Deadlift/Push Up/Box Jump

WOD
AMRAP 15 minutes
9 Deadlifts (135#)
12 Push Ups
15 Box Jumps

Result = 5 rds + 26 reps

Gymnastics

12 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Ring Push Ups: 3 x 8
Deck Squats (1 mat): 3 x 5
Xiaopeng Forward: 3 x 5 (10#)
Top Position Ring Hold: 3 x 10 seconds
Tuck Up: 3 x 10
Cossack Squats: 3 x 5 /leg
Ring Pull Up: 3 x 8
Good Morning: 3 x 10 (45#)

10 minutes double under practice

CrossFit08844

11 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk
2x 5 hang p snatch/p snatch/hang p clean/p clean/jerk

Prep

P snatch & p clean & jerk
3-3-3-3
45,65,85,95

Build to weight used for WOD

Training
For time:
Isabel (95#)
Then
Grace (95#)

Time: 8 minutes 57 seconds

CrossFit08844

10 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Shoulder + Hip dynamic stretching

Practice HSPU

Prep

"Squat clean"
3-3-3
45,65,95,115

Build to weight used for WOD

Training
For time:
1 squat clean(95#)
10 HSPU
2 squat clean
9 HSPU
3 squat clean
8 HSPU
4 squat clean
7 HSPU
5 squat clean
6 HSPU
6 squat clean
5 HSPU
7 squat clean
4 HSPU
8 squat clean
3 HSPU
9 squat clean
2 HSPU
10 squat clean
1 HSPU

Time: 36 minutes 3 seconds

CrossFit08844

7 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk
3x 5 OHS, work to wod wt
45,65,85

Open 14.2
In 3 minutes complete:
2 rounds of:
10 Overhead Squat (95#)
10 Chest to Bar Pull Ups

In each subsequent set of 3 minutes,
increase reps by 2. Continue as long
as you are able.

Result = 10 reps

CrossFit08844

6 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk
3x 1 min DU practice / 5 OHS (45#)

WOD
5 rounds for time:
15 Overhead Squat (65#)
100 Single Jump Rope

Time: 19 minutes 50 seconds

Gymnastics

5 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Ring Push Ups: 3 x 5
Deck Squats (1 mat): 3 x 5
Xiaopeng Forward: 3 x 5 (10#)
Top Position Ring Hold: 3 x 10 seconds
Tuck Up: 3 x 10
Cossack Squats: 3 x 5 /leg
Ring Pull Up: 3 x 5
Good Morning: 3 x 8 (45#)

10 minutes double under practice

CrossFit08844

4 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Shoulder Mobility
HSPU Progression
T2B Progression

Strength

Every minute on the minute for 10 minutes:
Odd: Max Strict HSPU (12 reps)
Even: Max Strict Pullups (35 reps)

WOD
For time of :
50 Wall Balls (20#)
25 Toes to Bar
40 Wall Balls
20 T2B
30 Wall Balls
15 T2B
20 Wall Balls
10 T2B
10 Wall Balls
5 T2B

Time: 29 minute 59 seconds

CrossFit08844

3 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk
2x 5 deadlift/hang p clean/f squat/jerk

Prep: 3x Squat Clean & Jerk 65,85,95,115

WOD
AMRAP 5 minutes
Squat Clean (115#)
Jerk (115#)

Each movement is a point (rep)

Total = 18 reps

CrossFit08844

1 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

Open 14.1
AMRAP 10 minutes
30 Double Unders
15 Power Snatches (75#)

Total Reps = 134

Gymnastics

28 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

Ring Push Ups: 3 x 5
Deck Squats (1 mat): 3 x 10
Xiaopeng Forward: 3 x 5 (5#)
Top Position Ring Hold: 3 x 10 seconds
Tuck Up: 3 x 10
Baby Muscle Up: 3 x 5
Good Morning: 3 x 8 (45#)

7 minutes double under practice

CrossFit08844

27 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

Warm up
3 sets of:(empty bar)
5 Dead lift
5 Hang Power Clean
B/w sets,
Practice your Pistol
HPC-
Build to weight used for WOD
95,115

METCON
For time of:
30 Deadlifts (95#)
30 Pistols (Alternating) (box)
30 Hang Power Clean (95#)

EMOM,
7 KB Swing(55#)

Time: 9 minutes 43 seconds

Gymnastics

26 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

Ring Push Ups: 3 x 5
Deck Squats (1 mat): 3 x 10
Xiaopeng Forward: 3 x 5 (5#)
Top Position Ring Hold: 3 x 10 seconds
Tuck Up: 3 x 10
Baby Muscle Up: 3 x 5
Good Morning: 3 x 8 (45#)

Time: 30 minutes

CrossFit08844

25 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

2x Bergener Warm Up (PVC, 45#)

Prep: 3x5 Power Clean
95,115,135

WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (135#)
Dips (box)

Time: 10 minutes 36 seconds

CrossFit08844

24 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

1 min. Double under practice
Kipping pull up
+
Thruster,
Build to weight used for WOD

Training
Five rounds for reps of:
1 min Thruster(65#)
1 min Pull up
300 Singles
Rest

Start each round exactly five minutes apart. Your rest period is whatever remains after the jump rope.

Total Reps = 87

CrossFit08844

22 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

In team of 2:
Complete following for time:

100 Hand Release push ups
(Plank hold on elbows)
100 Sit Up
(OHS Hold w/PVC)

EMOM, perform 5 burpees.

Time: 11 minutes 46 seconds

Gymnastics

Good Mornings 3 x 5 45#
Hinge Pull Ups 3 x 5
Deck Squat 5 x 3

CrossFit08844

21 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

2 sets of :
1 minute max. double under
Bergener warm up(PVC)

Prep
2-3 sets of
3 squat snatch
45,65

Build to weight used for WOD

AMRAP 12 minutes:
150 Single Jump Rope
50 Burpees over the Bar
30 Squat Snatch(65#)

Result = Got thru all burpees at time.

CrossFit08844

20 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

14 Wall Balls
7 Burpees
14 FAST Air Squats
7 Burpees

Warmup/Practice Wall Ball 2-for-1

Prep

2-3 sets of 5 Power Cleans
95,115,135

Build to weight used in workout

Training

7 rounds for time:
14 Wall Balls (20in)
7 DB Power Clean (135#)
7 Burpees

Time: 27 minutes 34 seconds

Greyskull LP Week 4 Day 1

19 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

Greyskull LP Week 4 Day 1

Good Morning 5x 52,52,52
Squat 5x 45,95,110,110,110
Forearms 8 sets
Pull Ups 8 sets of 3 reps
Deadlift 5x 135,170

CrossFit08844

18 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk
10-8-6 OHS/Box Jump/Kip Pull up

Prep: 2 x 5 KB Thruster, work to wod wt

WOD
7 rounds for time:
7 KB Thruster (44#) (alternate arms, 14 total)
7 Pull Ups
7 Box Jumps

Time: 24 minutes 6 seconds

CrossFit08844

17 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

2 sets:
1 minute Double Under practice
10 Wall Balls

Training

750 Meter Row
200 Single Jump Rope
75 Wall Balls (20#)

Time: 12 minutes 18 seconds

CrossFit08844 & Greyskull W3 D2

14 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

Greyskull LP W3 D2
Good Mornings 5x 50,50,50
Squat 5x 45,107,107,107
Forearms 7x
Pull Ups 7 sets of 3 reps

CrossFit08844

Warm Up

3 x Hang Power Clean (Hips)
3 x Front Squat
3 x Hang Power Clean (Knees)
3 x Front Squat
3 x Power Clean
3 x Front Squat

Dynamic Stretch

3 x Hang Power Snatch (Hips)
3 x OHS
3 x Hang Power Snatch (Knees)
3 x OHS
3 x Power Snatch
3 x OHS

Prep

2-3 sets of
5 Power Snatch
5 Power Clean

Build to weight used in workout 65,85,95

WOD

50 Squats
25 Power Snatches (95#)
50 Squats
25 Power Cleans (95#)
50 Squats

Time: 15 minutes 18 seconds

CrossFit08844

13 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

2 sets of
5 Power snatch
5 OH forward lunges
5 T2B
B/w sets,
Kipping T2B practice
Build to weight used for WOD

Training
5 RFT of :
10 Power snatch(75#)
10 Overhead forward lunge
10 Toes-2-Bar

Time: 20 minutes 20 seconds

Greyskull LP Week 3 Day 1

12 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

Greyskull LP Week 3 Day 1

Good Morning 5x 50,50,50
Squat 5x 45,105,105,105
Forearms 7 sets
Pull Ups 7 sets of 3 reps
Deadlift 5x 135,165

CrossFit08844

11 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

3 sets:
10,8,6 Wall Balls
10,8,6 KB SDHP
10,8,6 Box Jumps
10,8,6 KB Push Press(Alternating)
10,8,6 Calories Row

Training

"Barbell Free Fight Gone Bad"

3 rounds for max reps:
1 minute Wall Ball (20#)
1 minute KB SDHP (24kg)
1 minute Box Jumps (24in)
1 minute KB Push Press (24kg)
1 minute Row (Calories)

1 minute rest b/w rounds

Total = 220 reps

CrossFit08844

10 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

2 sets:
10 KB Swings
8 AbMat Situps
6 Burpees

+

HSPU Progression
Kipping Pullup Progression

Training

10 Handstand Pushups
40 Pullups
50 KB Swings (24kg)
60 Situps (Unanchored AbMat)
70 Burpees

Time: 24 minutes 43 seconds

CrossFit08844 & Greyskull W2 D2

8 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

AMRAP 20 minutes
1 Clean & Jerk (95#)
2 Clean & Jerk
3 Clean & Jerk
4 Clean & Jerk
5 Clean & Jerk

Each partner does, 1 rep, then 2 reps, alternating until both finish the 5s. That's one round. Start over at 1 for round two, etc.

Result = 7 rds + 16 reps
(I did 111 Clean & Jerks)

Greyskull LP W2 D2
Good Mornings 5x 47,47,47
Squat 5x 45,102,102,102
Forearms 7x
Pull Ups 7 sets of 3 reps

CrossFit08844

7 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

2 sets w/ empty barbell:
5 Deadlift
5 Hang Squat Clean
5 Push Press
5 Front Squat
10 Box Jumps

Prep

3 x 5 Deadlift, 5 Hang Squat Clean, 5 Push Press, 5 Front Squat
Build to weight used in workout

Training

5 rounds for time:
5 Deadlifts (85#)
5 Hang Squat Cleans
5 Push Press
5 Front Squats
15 Box Jumps (24in)

Time: 18 minutes 45 seconds

CrossFit08844

6 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

3 sets:
10 OH Squats
Kipping Pullup Progression

Prep

3 sets of 6-8 Thrusters
45,65,85,95

Build to weight used in workout

Training

AMRAP 10 minutes:

2 Thrusters (95#)
2 Pullups
4 Thrusters
4 Pullups
6 Thrusters
6 Pullups
etc...

Got to 8s + 14 reps, 54 reps total

Greyskull LP Week 2 Day 1

5 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

Greyskull LP Week 2 Day 1

Good Morning 5x 47,47,47
Squat 5x 45,100,100,100
Forearms 6 sets
Deadlift 5x 135,165

CrossFit08844

4 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

3 sets of :
5 Burpees
5 Wall balls
5 Power cleans
5 Wall balls

During the warm up build to power clean weight to use for work out.

Training
For time of :
25 Burpees
25 Power Cleans(115#)
25 Burpees
EMOM complete 7 Wall Balls (20#)

This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

Time: 20 minutes 54 seconds

CrossFit08844 & Greyskull LP Week 1 Day 2

1 Feb 2014

Warm up: 10-8-6 push ups/squats/trunk

Teams of 2: AMRAP 20 minutes
60 Single Jump Rope
15 Power Snatch (95#)

One partner does couplet while the other rests.

Result = 7 rds + 44 Singles
(I did 3 rds + 44 Singles)


Greyskull LP Week 1 Day 2

Good Morning 5x 47,47,47
Squat 5x 45,97,97,97
Forearms 6 sets

CrossFit08844

31 Jan 2014

Warm up: 10-8-6 push ups/squats/trunk

2 sets:
3 x Hang Power Clean (hips)
3 x Front Squat
3 x Hang Power Clean (knees)
3 x Front Squat
3 x Power Clean
3 x Front Squat

Dynamic Stretch b/w sets

Prep

3 sets of 5 Power Cleans + 5 Front Squats
Build to weight used in workout

Men: 135, 115, 95, 75
Women: 95, 85, 65, 55

Training

Climb the ladder as high as possible in 10 minutes:
2 Power Cleans (135/95)
2 Front Squats
4 Power Cleans
4 Front Squats
6 Power Cleans
6 Front Squats
8, 8, 10, 10...

Weight = 115
Reps = 47

CrossFit08844

30 Jan 2014

Warm up: 10-8-6 push ups/squats/trunk

10-8-6 box jumps/kb swing
Hspu/t2b practice

AMRAP 10 minutes
Odd: handstand push ups
Even: toes to bar
Rest 3 minutes
AMRAP 10 minutes
Odd: kb swing (53#)
Even: box jumps

Total reps = 183

First handstand push up workout!

Greyskull Week 1 Day 1

29 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats/Trunk

Good Morning: 5x 45,45,45
Squat: 5x 45,95,95,95
Deadlift: 5x 135,155

CrossFit08844

28 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats/Trunk

3 x 5 dl/HP snatch/burpees

Strength: 20 rep max deadlift: 135

WOD
Row 750 m
Then,
5 rds of:
10 Power Snatch (85#)
10 Burpees

Time 20 minutes 13 seconds

CrossFit08844

27 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats/Trunk
3 x 3 Clean & Jerks 65,95,115
Double under practice

30 Clean & Jerks (115#)
EMOTM 60 single jump rope

Time: 9 minutes 54 seconds

CrossFit08844

25 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats/Trunk

In teams of 2 complete AMRAP in 12 minutes of:

5 Power Cleans (65#)
5 Thrusters (65#)
5 Burpees

Partner 1 completes a full set, then Partner 2 completes a full set...perform as many sets as possible in 12 minutes.

Partnered with Wifey.

10 rds + 4 reps (5 rds each).

CrossFit08844

24 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats/Trunk
3 x 1 min DU
10-8-6 box jump

WOD
3 rds for time of:
21 pull ups
20 kb push press (10 per arm alt.) (44#)
20 box jumps

Time: 19 minutes 34 seconds

CrossFit08844

23 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats/Trunk

WOD
50,40,30,20,10 kb swing (53#)
25,20,15,10,5 burpees
5,4,3,2,1 wall walks
30 minute time cap

Got to 5 burpees in set 4 at time cap.

CrossFit08844

21 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
2 x 12 deadlifts / 9 hang power cleans / 6 push jerks

WOD
5 sets, rest 3 minutes between sets:
12 deadlifts
9 hang power cleans
6 push jerks

The goal is to do the entire set unbroken.

65,85,95,105,115 (failed at 5th HP Clean. Rest, finish cleans, rest, finish p jerks)

CrossFit08844

20 Jan 2014

Warm Up: 3 x 5 Pull ups/Push Ups/Squats
3 x 10 trunk twists

"Cindy XXX" -
(CF main site WOD)

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Result = 240 reps

CrossFit08844 & Starr

18 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

WOD
Teams of two:
100 Sit Up while partner holds dead hang
150 Squats while partner holds plank
400 Single Jump Rope while partner hold wall squat

Time: 13 minutes 5 seconds

Starr Week 1 Day 2
Bent Row 5x 45,57,70,80; 3x 95; 8x 70
Squat 5x 45,95,117,145,165; 3x 195; 8x 145

CrossFit08844

17 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

2 sets of :
5 Deadlifts
5 Hang power cleans
5 Press
5 Push Jerks
B/w sets,
Practice on kipping MU/PU

Prep
Clean & Jerk
5-5-5
Touch & Go reps
Build to weight use to WOD
65,85,95,115

WOD

For time of:
1000m row
30 Clean & Jerks (115#)
30 Pull Ups

Time: 17 minutes 42 seconds

CrossFit08844

16 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

3x 5 KB Swing/HR PU/Squats, DU practice

With a running clock
3x max reps of KBS(53/35)
in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max double under in 40 seconds, rest :20 between rounds.

This is a 12 minute workout, 3 minutes at each movement. Post totals for each of the four movements.

Result = 289 reps (singles divide by 2)

Starr Week 1 Day 1

15 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

Bent Row 5x 45,60,70,80,95
Squat 5x 45,95,117,145,165,190

CrossFit08844

14 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

Prep: p snatch
45,65,75

WOD
"Five-O"
31 Power Snatch (75#)
EMOTM 5 Pistols (box)

Time: 3 minutes 33 seconds

Got my first handstand push up!

CrossFit08844

13 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
2x 3 deadlift/h p clean/p clean/press/p press/p jerk/kip pu

Prep: clean & jerk 5-5-5
65,85,95

WOD
15-12-9-6-3 reps of:
Pull Ups
Clean & Jerk (95#)
Push Ups

Time: 15 minutes 45 seconds

CrossFit08844

11 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

Team WOD:
In teams of 2complete the following skills.
Each team must complete 100 reps of each skill before moving to the next station. You choose who works on reps, holds and as well as how often to switch. If the person holding stops, you must all switch.

For Time :
100 Sit ups / Plank
100 Burpees / Hollow rock

Time: 10 minutes 38 seconds

CrossFit08844

10 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

2 sets:
5 hang p clean
5 f squat
3 press
3 p press
3 p jerk
10 box jump (28 in)

Training

5 rounds for time:
12 box jump (28 in)
9 hang p clean (95#)
6 push jerk (95#)

Time: 14 minutes 43 seconds

CrossFit08844

9 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

3 sets:
10,8,6 Wall Balls
1 min max Double Unders
Kipping Pullup progression

Training

3 rounds for time (25 min time cap):
50 Wall Balls (20/14)
25 Pullups
200 Single Jump Rope

Result = At time cap = 2 rds + 20 reps

CrossFit08844

7 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

3 sets:
7 Front Squats
7 Burpees
Kipping T2B Progression

Strength

Front Squat
Build to a 1 rep max in 20 minutes
5,4,3,2,1,1,1
95,115,135,155,175,185,195(f)

WOD

AMRAP in 7 minutes:
7 Front Squats (95#)
7 Burpees
7 Toes to Bar

Result = 2 rds + 20 reps

CrossFit08844

6 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

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

WOD

"Ice breaker"

21-15-9:
Power Snatch + Overhead Squat (65#)
Pull Ups

Time: 18 minutes 38 seconds

CrossFit08844

4 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

In team of 2,
Complete as many reps as possible in 15 minutes of :

While
Partner 1
perform 15 box jump(20")

Partner 2
Perform as many air squats as possible

Once partner 1 completes 15 box jumps, then switch position.

Squat can ONLY start at the same time as box jump.

CrossFit08844

3 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

2 sets:
3 x Hang Power Clean (Hips)
3 x Front Squat
3 x Hang Power Clean (Knees)
3 x Front Squat
3 x Power Clean
3 x Front Squat

Dynamic Stretch b/w sets

Strength: Power Clean
Build to a touch and go 3RM in 20 minutes
65,95,115,135,155(f)

WOD

5 rounds for time:
10 Power Cleans (95#)
10 Hand Release Push Ups

Time: 9 minutes 5 seconds

CrossFit08844

2 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

WOD
Dirty Fight 30
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings (35#)
30 Walking Lunge Steps
30 Knees-Elbows
30 Push Press (45#)
30 Ab Mat Sit Ups
30 Wall Balls
30 Burpees
100 Single Jump Rope

Time: 28 minutes 30 seconds

5-3-1 Week 3 (squat & press)

1 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

5-3-1 wk 3 (squat & press)
Press 5x 45,75,90; 3x 105; 5x 112; 3x 127; 2x 142
Squat 5x 45,110,132; 3x 155; 5x 165; 3x 187; 1x 210