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
Friday, February 28, 2014
Thursday, February 27, 2014
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
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
Wednesday, February 26, 2014
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
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
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
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
Monday, February 24, 2014
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
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
Saturday, February 22, 2014
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.
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
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
Thursday, February 20, 2014
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
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
Wednesday, February 19, 2014
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
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
Monday, February 17, 2014
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
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
Friday, February 14, 2014
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
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
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
Wednesday, February 12, 2014
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
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
Tuesday, February 11, 2014
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
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
Monday, February 10, 2014
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
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
Saturday, February 8, 2014
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
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
Friday, February 7, 2014
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
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
Thursday, February 6, 2014
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
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
Wednesday, February 5, 2014
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
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
Tuesday, February 4, 2014
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
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
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
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