29 Aug 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
“Golf”
Scored like Golf…Lowest Score wins
In teams of two:
2K Row Race
First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row.
Remaining teams get 1 pt for every 10 meters not achieved towards 2K
The rest of the WOD objective is to complete it in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps to complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets but there is a 25:00 time cap for the entire 2nd part of the WOD.
Perform the following 8 movements in the fewest possible number of sets.
30 Squats
50 push ups
30 Pull Ups
50 KB Swings (53/35)
30 Overhead Squats (45)
50 Knees to Elbows
30 Wall Balls (20/14)
300 Rope Jumps (100 DU optional)
Time: 24:12
Points = 49
FuBarBell WK 2 Day 3
1. 3 position Clean - 30 reps of the complex (45#)
(Hip + Above Knee + Below Knee + Above Knee + Hip)
2. 3 position Clean Pull - 10 reps of the complex (65#)
(Floor + Below Knee + Above Knee)
3. Clean Rack Delivery - 30 reps (45#)
4. 3 Position Muscle Clean - 10 reps of complex (65#)
(Hip + Above Knee + Below Knee)
Saturday, August 30, 2014
Friday, August 29, 2014
CrossFit08844
28 Aug 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
3x 1 min DU, 5x deadlift/Box Jump
Prep: work up to wod wt: 5x 135,155,175
WOD
21-15-9
Deadlifts (185#)
Box Jumps
Time: 8:47
Warm up: 5..1 push ups/squats; 3x10 trunk
3x 1 min DU, 5x deadlift/Box Jump
Prep: work up to wod wt: 5x 135,155,175
WOD
21-15-9
Deadlifts (185#)
Box Jumps
Time: 8:47
Thursday, August 28, 2014
FuBarBell Week 2 Day 2 & Gymnastics
28 Aug 2014
FuBarBell Week 2 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Behind-Neck Push Press + Push Press - 5x10 (45#) reps
2. Jerk Balance - 5x3 (1 Left Leg, 1 Right Leg) reps
Gymnastics - Shields
FuBarBell Week 2 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Behind-Neck Push Press + Push Press - 5x10 (45#) reps
2. Jerk Balance - 5x3 (1 Left Leg, 1 Right Leg) reps
Gymnastics - Shields
Wednesday, August 27, 2014
CrossFit08844
27 Aug 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
3x 200m Run and 5x KB Swing/Burpee/Box Jump
WOD
3 Sets of 3 minute AMRAP. 90 second rest between sets.
10 KB Swings (53#)
5 Burpee Box Jumps
Result = 7 rounds
Warm up: 5..1 push ups/squats; 3x10 trunk
3x 200m Run and 5x KB Swing/Burpee/Box Jump
WOD
3 Sets of 3 minute AMRAP. 90 second rest between sets.
10 KB Swings (53#)
5 Burpee Box Jumps
Result = 7 rounds
Monday, August 25, 2014
CrossFit08844
25 Aug 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
2 x 5 Front Squat/Push Press/Thruster/Toe2Bar
1 min DU
WOD
180 Single Jump Rope
30 Toes to Bar
10 Thrusters (65#)
180 Single Jump Rope
20 Toes to Bar
20 Thrusters
180 Single Jump Rope
10 Toes to Bar
30 Thrusters
Time: 28:21
Warm up: 5..1 push ups/squats; 3x10 trunk
2 x 5 Front Squat/Push Press/Thruster/Toe2Bar
1 min DU
WOD
180 Single Jump Rope
30 Toes to Bar
10 Thrusters (65#)
180 Single Jump Rope
20 Toes to Bar
20 Thrusters
180 Single Jump Rope
10 Toes to Bar
30 Thrusters
Time: 28:21
Saturday, August 23, 2014
CrossFit08844 & FuBarBell Wk 2 Day 1 (Snatch)
23 Aug 2014
Partner WOD: AMRAP 15 minutes
60 Singles
15 Box Jumps
Result = 7+10 rounds (Max and Bonnie)
FuBarBell Wk 2 Day 1 (Snatch)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. 3-Position Snatch Movement - 30 complex (1 hip + 1 above knee + 1 below knee + 1 above knee + 1 hip) reps @ RPE 5-6
2. 3-Position Snatch Pull - 10 sets of 1 complex (1 floor + 1 below knee + 1 above knee) rep @ RPE 5-6
3. Snatch Rack Delivery - 30 reps @ RPE 4-5
4. 3-Position Muscle Snatch - 10 sets of 1 complex (1 hip + 1 above knee + 1 below knee) rep @ RPE 5-6
Partner WOD: AMRAP 15 minutes
60 Singles
15 Box Jumps
Result = 7+10 rounds (Max and Bonnie)
FuBarBell Wk 2 Day 1 (Snatch)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. 3-Position Snatch Movement - 30 complex (1 hip + 1 above knee + 1 below knee + 1 above knee + 1 hip) reps @ RPE 5-6
2. 3-Position Snatch Pull - 10 sets of 1 complex (1 floor + 1 below knee + 1 above knee) rep @ RPE 5-6
3. Snatch Rack Delivery - 30 reps @ RPE 4-5
4. 3-Position Muscle Snatch - 10 sets of 1 complex (1 hip + 1 above knee + 1 below knee) rep @ RPE 5-6
Friday, August 22, 2014
CrossFit08844
22 Aug 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
10 OHS (pvc)
2x :
3 x Hang Power Snatch (hips)
3 x Overhead Squat
3 x Hang Power Snatch (knees)
3 x Overhead Squat
3 x Power Snatch
3 x Overhead Squat
Prep
Snatch (Power or Full)
Set 1: 10 reps w/ first weight in workout
Rx'd Men = 75#, Scaled Men = 45#
Rx'd Women = 45#, Scaled Women = use DB
Set 2: 5 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 = 65 reps (scaled, 45#,75#,100#)
Warm up: 5..1 push ups/squats; 3x10 trunk
10 OHS (pvc)
2x :
3 x Hang Power Snatch (hips)
3 x Overhead Squat
3 x Hang Power Snatch (knees)
3 x Overhead Squat
3 x Power Snatch
3 x Overhead Squat
Prep
Snatch (Power or Full)
Set 1: 10 reps w/ first weight in workout
Rx'd Men = 75#, Scaled Men = 45#
Rx'd Women = 45#, Scaled Women = use DB
Set 2: 5 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 = 65 reps (scaled, 45#,75#,100#)
Thursday, August 21, 2014
FuBarBell Week 1 Day 3 & Gymnastics
21 Aug 2014
FuBarBell Week 1 Day 3 (Clean)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump and Land Drill - 50 reps
2. Clean rack delivery - 50 reps (45#)
3. Front Squats - 50 reps (45#)
Gymnastics - Shields
FuBarBell Week 1 Day 3 (Clean)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump and Land Drill - 50 reps
2. Clean rack delivery - 50 reps (45#)
3. Front Squats - 50 reps (45#)
Gymnastics - Shields
Wednesday, August 20, 2014
CrossFit08844
20 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Air Squat/Med Ball Thruster/Wall Ball
WOD
50-40-30-20-10 Wall Ball
25-20-15-10-5 Pull Up
Time: 23:34
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Air Squat/Med Ball Thruster/Wall Ball
WOD
50-40-30-20-10 Wall Ball
25-20-15-10-5 Pull Up
Time: 23:34
Tuesday, August 19, 2014
FuBarBell Week 1 Day 2 & Gymnastics
19 Aug 2014
FuBarBell Week 1 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Jump,Land, Recovery Drill - 30 reps/leg
2. Press + Behind the Neck Press - 5x10 reps (45#)
3. 100 lunge steps
Gymnastics - Shields
FuBarBell Week 1 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Jump,Land, Recovery Drill - 30 reps/leg
2. Press + Behind the Neck Press - 5x10 reps (45#)
3. 100 lunge steps
Gymnastics - Shields
Monday, August 18, 2014
CrossFit08844
18 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 KB Swing/HSPU/Squat
WOD:
15 minute AMRAP:
5 Handstand Push Ups
20 Air Squats
15 KB Swings (53#)
Result = 5 rounds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 KB Swing/HSPU/Squat
WOD:
15 minute AMRAP:
5 Handstand Push Ups
20 Air Squats
15 KB Swings (53#)
Result = 5 rounds
Sunday, August 17, 2014
FuBarBell Week 1 Day 1
15 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5x1 min Double Under (DU) practice
FuBarBell Week 1 Day 1 (Snatch)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump & Land Drill - 50 reps
3. Snatch Grip Behind the Neck Push Press - 50 reps @ RPE Technique Weight (45#)
4. Overhead Squat - 50 reps @ RPE Technique Weight (45#)
Time: 60:00
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5x1 min Double Under (DU) practice
FuBarBell Week 1 Day 1 (Snatch)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump & Land Drill - 50 reps
3. Snatch Grip Behind the Neck Push Press - 50 reps @ RPE Technique Weight (45#)
4. Overhead Squat - 50 reps @ RPE Technique Weight (45#)
Time: 60:00
Friday, August 15, 2014
CrossFit08844
15 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 ohs/fs/pc/t2b
5 rounds For time:
5 Overhead Squats (75#)
10 Toes2Bar
15 Hang Squat Clean (75#)
200m Run
Time: 30:38
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 ohs/fs/pc/t2b
5 rounds For time:
5 Overhead Squats (75#)
10 Toes2Bar
15 Hang Squat Clean (75#)
200m Run
Time: 30:38
Wednesday, August 13, 2014
CrossFit08844
13 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
10 Front Squats
Muscle Up/Pullup Progression
10 Front Squats
Strength
Front Squat
Build to a 1RM in 20 minutes
95,115,135,155,165,175 Too sore from monday to go higher
Conditioning
For time:
2-4-6-8-10-8-6-4-2 Front Squats (115#)
2-4-6-8-10-8-6-4-2 Chest2Bar Pull Ups
There is a 12 minute time cap on this workout. Scale accordingly.
Result = finished second set of 8 FS at cap.
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
10 Front Squats
Muscle Up/Pullup Progression
10 Front Squats
Strength
Front Squat
Build to a 1RM in 20 minutes
95,115,135,155,165,175 Too sore from monday to go higher
Conditioning
For time:
2-4-6-8-10-8-6-4-2 Front Squats (115#)
2-4-6-8-10-8-6-4-2 Chest2Bar Pull Ups
There is a 12 minute time cap on this workout. Scale accordingly.
Result = finished second set of 8 FS at cap.
Tuesday, August 12, 2014
Monday, August 11, 2014
CrossFit08844
11 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 5 Deadlift/Wall Ball
WOD
5 rounds for time:
10 Deadlift (185#)
20 Wall Ball
Time: 13:10
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 5 Deadlift/Wall Ball
WOD
5 rounds for time:
10 Deadlift (185#)
20 Wall Ball
Time: 13:10
Saturday, August 9, 2014
CrossFit08844
9 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
In teams of 2,
perform as many rounds as possible in 20 minutes of:
Run 400 meters
AMRAP
10 Alternating DB Snatches (50#) + 20 Air Squats
Partner 1 Run 400m. Partner 2 performs max rounds of 10 Alt DB Snatches + 20 Air Squats until Partner 1 is finished. Switch. Repeat as many times as possible in 20 minutes.
Result = 14 rounds + 4 reps
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
In teams of 2,
perform as many rounds as possible in 20 minutes of:
Run 400 meters
AMRAP
10 Alternating DB Snatches (50#) + 20 Air Squats
Partner 1 Run 400m. Partner 2 performs max rounds of 10 Alt DB Snatches + 20 Air Squats until Partner 1 is finished. Switch. Repeat as many times as possible in 20 minutes.
Result = 14 rounds + 4 reps
Friday, August 8, 2014
CrossFit08844
8 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3-3-3-3 Deadlift + clean + snatch
45,65,95
Build to weight used for WOD
WOD
21-15-9 Complex (2014 Games)
For time:
8 deadlifts(95#)
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups (scale = chest-to-bar pull-ups)
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups (scale = chest-to-bar pull-ups)
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups (scale = chest-to-bar pull-ups)
Time: 10:35
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3-3-3-3 Deadlift + clean + snatch
45,65,95
Build to weight used for WOD
WOD
21-15-9 Complex (2014 Games)
For time:
8 deadlifts(95#)
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups (scale = chest-to-bar pull-ups)
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups (scale = chest-to-bar pull-ups)
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups (scale = chest-to-bar pull-ups)
Time: 10:35
Wednesday, August 6, 2014
CrossFit08844
6 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3 sets of :
200m Run
10 High Jump ( Forward)
5 Wall Balls
WOD
For time:
Run 1 mile
75 Box Jumps (24in)
75 Wall Balls (20#)
Time: 24:29
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3 sets of :
200m Run
10 High Jump ( Forward)
5 Wall Balls
WOD
For time:
Run 1 mile
75 Box Jumps (24in)
75 Wall Balls (20#)
Time: 24:29
Tuesday, August 5, 2014
Monday, August 4, 2014
CrossFit08844
4 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 x 5 Front Squat/Push Press/Thruster/Handstand Push Up
Strength: 5 rounds: 1 min Strict HSPU/1 min Strict T2B/1 min Rest
WOD: Burping Jackie
1000m Row
50 Thrusters (45#)
30 Burpees
Time: 14:41
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 x 5 Front Squat/Push Press/Thruster/Handstand Push Up
Strength: 5 rounds: 1 min Strict HSPU/1 min Strict T2B/1 min Rest
WOD: Burping Jackie
1000m Row
50 Thrusters (45#)
30 Burpees
Time: 14:41
Saturday, August 2, 2014
CrossFit08844
2 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
Partner WOD
For time:
1 KB Swing (53#)
1 Burpees
.
.
.
15 KB Swing (53#)
15 Burpees
Each partner completes the set.
Time: 32:14
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
Partner WOD
For time:
1 KB Swing (53#)
1 Burpees
.
.
.
15 KB Swing (53#)
15 Burpees
Each partner completes the set.
Time: 32:14
Friday, August 1, 2014
CrossFit08844
1 Aug 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets (Set 1 PVC, Set 2 Barbell):
3 x Hang Power Snatch(hips)
3 x OH Squat
3 x Hang Power Snatch(Knees)
3 x OH Squat
3 x Power Snatch
Strength
Every 2 minutes for 15 minutes (8 sets):
3 x Squat Snatch
45,55,65,85,85,85,85,85
WOD
"Squatting Isabel"
For time:
30 Squat Snatch (75#)
Time: 11:12
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets (Set 1 PVC, Set 2 Barbell):
3 x Hang Power Snatch(hips)
3 x OH Squat
3 x Hang Power Snatch(Knees)
3 x OH Squat
3 x Power Snatch
Strength
Every 2 minutes for 15 minutes (8 sets):
3 x Squat Snatch
45,55,65,85,85,85,85,85
WOD
"Squatting Isabel"
For time:
30 Squat Snatch (75#)
Time: 11:12
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