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