28 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
Partner WOD
3 rounds for time
50 ground to overhead (45# plate)
400m Run
(each partner did 25 reps/rd, run together)
Time: 12 minutes 5 seconds
Sunday, June 29, 2014
Friday, June 27, 2014
CrossFit08844 & Deadlift
27 June 2014
Deadlift
Warm Up: 500m row
2x5 RDL/Good Morn/DL
Deadlift: 3x10 95#
CrossFit08844
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5,5,5 Wall Balls
5,5,5 KB Swings
+
3x 1 minute Double Under Practice
Training
For time:
400 Single Jump Rope
100 Wall Balls (20#)
50 KB Swings(53#)
400m RUN
There is a 20 minute time cap.
Result = 1/2 way thru the run at time cap. Finished run.
Deadlift
Warm Up: 500m row
2x5 RDL/Good Morn/DL
Deadlift: 3x10 95#
CrossFit08844
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5,5,5 Wall Balls
5,5,5 KB Swings
+
3x 1 minute Double Under Practice
Training
For time:
400 Single Jump Rope
100 Wall Balls (20#)
50 KB Swings(53#)
400m RUN
There is a 20 minute time cap.
Result = 1/2 way thru the run at time cap. Finished run.
Thursday, June 26, 2014
CrossFit08844
26 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets (PVC/Barbell):
3 x Hang Power Snatch (Hips)
3 x Overhead Squat
3 x Hang Power Snatch (Mid-Thigh)
3 x Overhead Squat
3 x Power Snatch
3 x Overhead Squat
Dynamic Stretch b/w sets
Prep
3 Power Snatch + 3 Overhead Squat
Perform 3-4 sets - build to weight used for workout
If unable to load OHS, sub Power Clean + Front Squat
Training
10 rounds for time:
3 Power Snatches (75#)
3 Overhead Squats (75#)
Time: 9 minutes 33 seconds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets (PVC/Barbell):
3 x Hang Power Snatch (Hips)
3 x Overhead Squat
3 x Hang Power Snatch (Mid-Thigh)
3 x Overhead Squat
3 x Power Snatch
3 x Overhead Squat
Dynamic Stretch b/w sets
Prep
3 Power Snatch + 3 Overhead Squat
Perform 3-4 sets - build to weight used for workout
If unable to load OHS, sub Power Clean + Front Squat
Training
10 rounds for time:
3 Power Snatches (75#)
3 Overhead Squats (75#)
Time: 9 minutes 33 seconds
Wednesday, June 25, 2014
CrossFit08844
25 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x5 RDL/Good Morning/Deadlift
Strength: Deadlift 5-4-3-2-1-1
135,185,235,255
WOD
5 rounds for time
10 Pull Ups
15 Deadlifts (135#)
Time: 13 minutes 58 seconds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x5 RDL/Good Morning/Deadlift
Strength: Deadlift 5-4-3-2-1-1
135,185,235,255
WOD
5 rounds for time
10 Pull Ups
15 Deadlifts (135#)
Time: 13 minutes 58 seconds
Sunday, June 22, 2014
CrossFit Level 1 Cert
22 June 2014
8 minute AMRAP
8 Push Ups
10 Med Ball Cleans
12 Sit Ups
Result = 5 rounds
8 minute AMRAP
8 Push Ups
10 Med Ball Cleans
12 Sit Ups
Result = 5 rounds
CrossFit Level 1 Cert
21 June 2014
3 rounds for time:
15 Thrusters (65#)
12 Burpees
Time: 8 minutes 19 seconds
3 rounds for time:
15 Thrusters (65#)
12 Burpees
Time: 8 minutes 19 seconds
Friday, June 20, 2014
CrossFit08844
20 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Pull Ups/Push Ups/Sit Ups/Squat
WOD
Angie
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
30 minute Time Cap.
Result = 200 reps (completed Push Ups)
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Pull Ups/Push Ups/Sit Ups/Squat
WOD
Angie
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
30 minute Time Cap.
Result = 200 reps (completed Push Ups)
Thursday, June 19, 2014
Wednesday, June 18, 2014
CrossFit08844
18 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 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
+
Kipping Toe to Bar progression
10 Wall Balls
Strength
Power Clean
Perform 1 rep every 2 minutes for 20 minutes
85,95,115,115,115,135,135,155,155,165,175(f)
Conditioning
AMRAP in 9 minutes:
3 Power Cleans (135#)
6 Toes to Bar
9 Wall Balls (20#)
Result = 4 rounds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 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
+
Kipping Toe to Bar progression
10 Wall Balls
Strength
Power Clean
Perform 1 rep every 2 minutes for 20 minutes
85,95,115,115,115,135,135,155,155,165,175(f)
Conditioning
AMRAP in 9 minutes:
3 Power Cleans (135#)
6 Toes to Bar
9 Wall Balls (20#)
Result = 4 rounds
Tuesday, June 17, 2014
Monday, June 16, 2014
CrossFit08844
16 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Deadlift/Hang Power Clean/Front Squat/Push Jerk
WOD
21-18-15-12-9 reps for time of:
Deadlift (85#)
Hang Power Clean
Front Squat
Push Jerk
Time: 34 minutes 29 seconds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Deadlift/Hang Power Clean/Front Squat/Push Jerk
WOD
21-18-15-12-9 reps for time of:
Deadlift (85#)
Hang Power Clean
Front Squat
Push Jerk
Time: 34 minutes 29 seconds
MEBB Week 2
15 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
1K Row with Mask, 5:30
Deadlift/Hang Power Clean/Front Squat/Jerk
3x 85,95
Deadlift/Hang Power Clean/Front Squat
3x 105,115
Deadlift/Power Clean/Front Squat
3x 125
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
1K Row with Mask, 5:30
Deadlift/Hang Power Clean/Front Squat/Jerk
3x 85,95
Deadlift/Hang Power Clean/Front Squat
3x 105,115
Deadlift/Power Clean/Front Squat
3x 125
Friday, June 13, 2014
CrossFit08844
13 June 2014
Warm Up: 10-8-6 push ups, squats, trunk
2x5 F squat/P press/Thruster
WOD
Jackie
1000 meter row
50 45lb thrusters
30 pull-ups
Time: 15 minutes 38 seconds
Warm Up: 10-8-6 push ups, squats, trunk
2x5 F squat/P press/Thruster
WOD
Jackie
1000 meter row
50 45lb thrusters
30 pull-ups
Time: 15 minutes 38 seconds
Wednesday, June 11, 2014
CrossFit08844
11 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 10 Back Squat (bar) / Toes 2 Bar
Strength: Back Squat 3-3-3-3-3-3
95,115,135,155,175,195
WOD
21-15-9
Toes to Bar
Back Squat (135# from rack)
Time: 13 minutes 31 seconds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 10 Back Squat (bar) / Toes 2 Bar
Strength: Back Squat 3-3-3-3-3-3
95,115,135,155,175,195
WOD
21-15-9
Toes to Bar
Back Squat (135# from rack)
Time: 13 minutes 31 seconds
Tuesday, June 10, 2014
Monday, June 9, 2014
CrossFit08844
9 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 push ups/KB Swing/walking lunges per leg
WOD
Run 800m
7 rounds of
10 push ups
15 KB Swing (53#)
20 Walking Lunges (10/leg)
Run 800m
Time: 28 minutes 44 seconds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 push ups/KB Swing/walking lunges per leg
WOD
Run 800m
7 rounds of
10 push ups
15 KB Swing (53#)
20 Walking Lunges (10/leg)
Run 800m
Time: 28 minutes 44 seconds
Sunday, June 8, 2014
Row
8 June 2014
Warm Up: 5-4-3-2-1 Push Ups/Squat; 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice
2K Row with Mask
Time: 10 minutes 22 seconds
Warm Up: 5-4-3-2-1 Push Ups/Squat; 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice
2K Row with Mask
Time: 10 minutes 22 seconds
Max Effort Black Box (MEBB) Week 1
7 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5 minute Double Under
Deadlift/Hang Power Clean/Front Squat/Jerk
5x 75,85,95
Deadlift/Hang Power Clean/Front Squat
5x 105,115
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5 minute Double Under
Deadlift/Hang Power Clean/Front Squat/Jerk
5x 75,85,95
Deadlift/Hang Power Clean/Front Squat
5x 105,115
CrossFit08844
6 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Front Squat/P Press/Thruster/Pull Up
Strength: Thruster: work up to a heavy single
3x 65,85,95; 2x 115,135
WOD
Fran
21-15-9
Thrusters (75#)
Pull Ups
Time: 10 minutes 57 seconds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Front Squat/P Press/Thruster/Pull Up
Strength: Thruster: work up to a heavy single
3x 65,85,95; 2x 115,135
WOD
Fran
21-15-9
Thrusters (75#)
Pull Ups
Time: 10 minutes 57 seconds
Row
5 June 2014
Warm Up: 5-4-3-2-1 Push Ups/Squat; 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice
3x5 Back Squat Pause (45#)
2K Row with Mask
Time: 10 minutes 50 seconds
Warm Up: 5-4-3-2-1 Push Ups/Squat; 3 x 10 Trunk Twists/Arm Rotations
5 minute Double Under practice
3x5 Back Squat Pause (45#)
2K Row with Mask
Time: 10 minutes 50 seconds
Wednesday, June 4, 2014
CrossFit08844
4 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 12 Deadlift/9 Hang Power Clean/6 Front Squat
Prep:
12 DL/9 HPC/6 FS 65#
8 DL/6 HPC/4 FS 85#
4 DL/3 HPC/2 FS 95#
WOD
5 rounds for time:
12 Deadlift/9 Hang Power Clean/6 Front Squat (95#)
Time: 12 minutes 38 seconds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 12 Deadlift/9 Hang Power Clean/6 Front Squat
Prep:
12 DL/9 HPC/6 FS 65#
8 DL/6 HPC/4 FS 85#
4 DL/3 HPC/2 FS 95#
WOD
5 rounds for time:
12 Deadlift/9 Hang Power Clean/6 Front Squat (95#)
Time: 12 minutes 38 seconds
Tuesday, June 3, 2014
Monday, June 2, 2014
CrossFit08844
2 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Wall Ball/Burpees
WOD
5 rounds for time:
20 Wall Balls
10 Burpees
200m Run with Ball
Time: 23 minutes 30 seconds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Wall Ball/Burpees
WOD
5 rounds for time:
20 Wall Balls
10 Burpees
200m Run with Ball
Time: 23 minutes 30 seconds
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