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