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