Gymnastics

31 July 2014

Shields Gymnastics

CrossFit08844

30 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups,20 Push-ups,30 Squats
15 Pull-ups,30 Push-ups,45 Squats
20 Pull-ups,40 Push-ups,60 Squats
25 Pull-ups,50 Push-ups,75 Squats
30 Pull-ups,60 Push-ups,90 Squats

Result = 290 reps (20 pull ups into 4th round)

CrossFit08844

29 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 3 HPC (hips)/Press/HPC (knee)/P Press/PClean/P Jerk

Strength: Power Clean & Jerk
3 touch and go reps every 2 minutes for 14 minutes
65,75,85,95,105,115,125,135 (PClean only)

CrossFit08844

28 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 10 OHS (pvc), 1 minute plank, 200m Run

WOD
30 Thrusters (65#)
20 AbMat Sit Ups
400M Run
20 Thrusters (75#)
30 AbMat Sit Sups
400m Run
10 Thrusters (95#)
40 AbMat Sit Ups
400m Run

Time: 20:55

Row

27 July 2014

Warm Up: 3x10 trunk twists

10 minutes Double Under practice

Row 250m
Row 10 x 100m Intervals, 10 second rest
Row 250m

CrossFit08844

26 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

WOD
Teams of 5, Fight Gone Bad
3 rounds
1 minute each station
KB Swing (53#)
AbMat Sit Up
Air Squat
Hand Release Push Up
Singles
1 minute Rest

Result = 175, 175, 160 reps/round (singles/2)

CrossFit08844

25 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Box Jump Over/Wall Ball/Toes2Bar

WOD Down and Back (2014 Masters Event 6)
50 Box Jump Over
25 Toes2Bar
50 Wall Ball
25 Paralette Dips
50 Wall Ball
25 Toes2Bar
50 Box Jump Over

21 minute Time Cap

Result = 208 reps (8 T2B)

Row

24 July 2014

Warm Up: 3x10 trunk twists

Row 500m
Row 10 x 100m Intervals, 15 second rest
Row 500m

CrossFit08844

23 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 RDL/Good Morn/DL, HSPU

Strength: Deadlift 5-4-3-2-1
185,235,255,275,295

WOD
Diane
21-15-9
Deadlift (185#)
Handstand Push Up

Time: 16:00

Row

22 July 2014

Warm Up: 3x10 trunk twists

Row

4 x 500m Intervals

Total time with rest: 11:00

CrossFit08844

21 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 5 Clean/burpee, 1 min DU

WOD
1000m Row
30 Power Clean (135#)
50 Burpees

Time: 19 minutes 14 seconds

Row & Tumbling

20 July 2014

Warm Up: 3x10 trunk twists

2K Row 11:45

Tumbling and Handstands 10:00

CrossFit08844

19 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

Partner WOD
5 rounds for time: (each partner completes each element relay style)
100m Run with tire
50 Squats with 45# plate
100m Run w/o tire

If you drop the tire or plate it's a 10 burpee penalty

Time: 15 minutes 53 seconds

CrossFit08844

18 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x3 Deadlift/hang power clean/push jerk

Clean and Jerk 3x 65,85,105,125,135

WOD
Grace
30 clean and jerk (135#)

Time: 6 minutes 14 seconds (9 sec PR)

CrossFit08844

16 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 good morn/deadlift/burpee
3x5 Deadlift work to wod weight

WOD
10,9,8,7,6,5,4,3,2,1
Deadlift (185#)
Burpee with lateral hop over bar

Time: 16 minutes 58 seconds

CrossFit08844

14 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
1x 200m Run/5 KB Swing/5 Box Jump/5 Burpee/5 Wall Ball

WOD
Whitten
5 rounds for time (50 minute Cap):
22 KB Swing (70#)
22 Box Jump (24in)
400m Run
22 Burpees
22 Wall Ball (20#)

Result = 3 rounds + 22 reps

CrossFit08844

12 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

Partner WOD
20 minute AMRAP
Set 1: 1 Burpee + 1 Wall Ball
Set 2: 2 Burpee + 2 Wall Ball
Set 3: 3 Burpee + 3 Wall Ball
Set 4: 4 Burpee + 4 Wall Ball
Set 5: 5 Burpee + 5 Wall Ball

Each partner completes the set before moving to the next set.
Complete thru set 5 for 1 round.

Result = 3 rounds 10 reps (teamed with Bonnie and Max).

CrossFit08844

11 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x Snatch progression

Strength: Power Snatch
Every 2 minutes for 15 minutes do 3 Power Snatches
Stayed at 65# to work form

WOD
21-15-9
Power Snatch (75#)
Thruster (75#)

Time: 12 minutes 6 seconds

Gymnastics

10 July 2014

Shields Gymnastics

CrossFit08844

9 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets of :

1 minute Double under practice
10 KB Swings

1 minute Double under practice
10 Burpees

WOD

AMRAP in 3 minutes:
100 Double Under ( 200 singles )
Max KB Swings in remaining time (24kg)

Rest 3 minutes

AMRAP in 3 minutes:
100 Double Under ( 200 singles )
Max Burpees in remaining time

Rest 3 minutes

AMRAP in 3 minutes:
KB Swings - Same number you completed in Set 1
Max double under in remaining time

Rest 3 minutes

AMRAP in 3 minutes:
Burpees - Same number you completed in Set 2
Max double under in remaining time

Total reps = 178

Gymnastics

8 July 2014

Shields Gymnastics

CrossFit08844

7 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Thrusters/Hang Power Clean/Deadlift

WOD

AMRAP 20 minutes
5 Thrusters (95#)
7 Hang Power Cleans (95#)
10 Deadlifts (95#)

Result = 7 rounds + 17 reps

CrossFit08844

5 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

In teams of 2:
AMRAP 8 minutes: Alternating sets of 10 unbroken Wall Balls (14#)
AMRAP 6 minutes: Alternating sets of 8 unbroken KB Swings (44#)
AMRAP 4 minutes: Alternating sets of 6 Burpees

Scale the weights accordingly
ALL reps MUST be Unbroken except "Burpees"

Total = 47 rounds

CrossFit08844

4 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

White
5 rounds for time
20 Pull Ups (band)
10 Toes 2 Bar
21 Walking Lunge (45# plate OHD)
400m Run

Time: 49 minutes 19 seconds

Gymnastics

3 July 2014

Shields Gymnastics

CrossFit08844

2 July 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 1 min DU, plank; 10 situps

WOD
ANNIE
100-80-60-40-20 Single Jump Rope
50-40-30-20-10 AbMat Sit Ups

Time: 7 minutes 40 seconds

Gymnastics

1 July 2014

Shields Gymnastics

CrossFit08844

30 June 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

WOD
3 rounds for time
800m Run
20 Toes to Bar
21 Deadlifts (bodywt, 180#)

Time: DNF (too hot, got thru 2 DL in 2nd round and stopped)