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