5-3-1 WK6 (Bench)/WK12 (Back Squat)

31 Dec 2014

Warm Up: 3x10 trunk

5-3-1 Wk6 (Bench)
5x 95,107,127,145
3x 155,172

5-3-1 Wk12(Back Squat)
5x 45,65,95,115
3x 135,145,165,187

CrossFit08844

29 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Power Snatch/Overhead Squat/SOTS Press, 1 min Double Under

EMOTM For 6 minutes: 3 Position Snatch
45,45,45,65,65,65

WOD
10 minute AMRAP
60 Singles
15 Power Snatch (65#)

Result = 4 rounds

Gymnastics

27 Dec 2014

Gymnastics

CrossFit08844 & 5-3-1 WK11 (Back Squat)/WK5 (Bench)

26 Dec 2014

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

CrossFit08844
3x5 KB Swing (35#)/1 min DU

30 hollow body to superman and back
30 Turkish getup (35#), 15/arm

WOD
10 min AMRAP
60 Singles
15 KB Swing (53#)

Result = 6 rds + 16 singles

5-3-1 Wk11 (Back Squat)
5x 45,82,105,125,145,155,175

5-3-1 Wk5 (Bench)
5x 65,100,117
3x 125,145,165

Rowing and such

25 Dec 2014

Warm Up: 3x10 trunk twists

Every Minute On The Minute:
Even: 1 Min DU
Odd: 20 Sec LSit hold

Row 2K, 8:51
Row 500m, 3:00 (recovery)

3x max handstand hold

CrossFit08844

24 Dec 2014

Warm Up: 5..1 push ups/squats, 3x10 trunk twists
2x5 Burpees/Front Squat
2x5 Muscle Snatch/Snatch Drop/Squat Snatch (pvc,45)

Strength: Front Squat, 4x4
95,115,135,155

WOD
AMRAP 18 minutes
21 Power Snatch (65#)
21 Burpees
21 Pull Ups
15 Overhead Squat (65#)
15 Burpees
15 Pull Ups
9 Squat Snatch (65#)
9 Burpees
9 Pull Ups

Result = 129 reps

CrossFit08844

22 Dec 2014

Warm Up: 5..1 push ups/squats, 3x10 trunk twists
3x 5 C2B/10 goblet squat/1 min DU

WOD
AMRAP 20 minutes
10 C2B Pull Ups
20 Back Squat (95#)
60 Singles

Result = 4 rounds + 6 reps

CrossFit08844

20 Dec 2014

Warm Up: 5..1 push ups/squats, 3x10 trunk twists

WOD
21-15-9
Thrusters (95#)
Burpees

Time: 15:07

CrossFit08844 & 5-3-1 WK10 (Back Squat)/WK4 (Bench)

19 Dec 2014

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

5-3-1 Wk10 (Back Squat)
5x 45,95,102,122,145,155
3x 175,195

CrossFit08844
2x5 Clean?Jerk/Hang P Snatch/OHS

WOD 1
Clean & Jerk
Minute 1: 12 Cleans (65#)
Minute 2: 12 Jerks (65#)
Minute 3: 9 Cleans (85#)
Minute 4: 9 Jerks (85#)
Minute 5: 6 Cleans (105#)
Minute 6: 6 Jerks (105#)
Minute 7: 3 Cleans (125#)
Minute 8: 3 Jerks (125#)
Rest 3 minutes
WOD 2
EMOTM for 8 minutes
Hang Squat Snatch
2x45,55
6x1x65

5-3-1 Wk4 (Bench)
5x 45,65,72,95,107,117,135,155

CrossFit08844

17 Dec 2014

Warm Up: 3x5 pull ups, push ups, squats
3x10 trunk twists

WOD
Cindy
AMRAP 20 minutes
5 pull-ups
10 push-ups
15 air squats

Result = 11 rounds

CrossFit08844

15 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets w/ empty barbell:
3 x Front Squat
3 x Hang Squat Clean
3 x Squat Clean
3 x Press
3 x Push Press
3 x Push Jerk

+

3 sets of 5 Squat Cleans + 5 Push Jerks
65,85,95

Build to weight used in workout

WOD

In front of a clock set for 12 minutes:
1 minute of squat cleans (95#)
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Your goal is to get as many reps as many possible each minute.
You will keep one count for the whole workout.

Result = 83 reps

CrossFit08844

13 Dec 2014

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

Partner WOD
100 Clean & Jerks (135#)

Time: 13:29

CrossFit08844 & 5-3-1 WK9 (Back Squat)/WK3 (Bench)

12 Dec 2014

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

5-3-1 Wk9 (Back Squat)
5x 45,65,80,95,115
3x 135,145,165,185

2 sets:
1 minute DU practice
10 Wall Balls

+

2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS

Prep

Power Snatch
3 sets of 5 touch and go reps, Build to weight used in workout
65,75,85,95

WOD

On a 12 minute clock, complete:
150 Wall Balls (14#)
90 Double Unders
Max Power Snatch (95#) in remaining time

Result = 120 wall balls


5-3-1 Wk3 (Bench)
5x 45,95,105,125,135
3x 150,167

CrossFit08844

10 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
1x5 pc/fs/hpc
2x 1(pc-fs-hpc) 45#,65#

WOD
5 sets of the complex
1 Power Clean
1 Front Squat
1 Hang Squat Clean

Increase weight each set. If you need to set the bar down, finish the set but stay at that weight.

95,115,135,145(f),145,155(f)

Extra: Power Clean 165,175 PR,185(f)

Gymnastics

9 Dec 2014

Gymnastics

CrossFit08844 & 5-3-1 WK8 (Back Squat)

8 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
10 Hang Squat Cleans(empty bar)
10 Box Jumps

Kipping Pullup progression b/w sets

Strength

Back Squat (Counts as 5-3-1 WK8 (Back Squat))
3-3-3-3-3-3
45,85,95,115,135,155,175
Sets 1-3: Warmup sets, moderate
Sets 4-6: Working sets, tough

Pause for 3 full seconds in the bottom on the first rep. No pause on reps 2 & 3.

WOD

21-15-9 reps for time:
Hang Squat Clean (95#)
CTB Pullups
Box Jumps (24in)

Time: 22:20

Row & Clean

6 Dec 2014

Warm Up: 3x10 trunk
1K Row 4:55
Clean & Jerk 5x 45,75,95,115

Every Minute On The Minute (EMOTM)
3 Power Cleans (145#)

CrossFit08844

5 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
1x DU/Walking Lunge (45#)

WOD
(30 min time cap)
400 Singles
70 Overhead Walking Lunge Steps (45# plate)
300 Singles
50 Push Ups
200 Singles
30 Toes to Bar
100 Singles

Time: 27:00

5-3-1 Wk7 (Back Squat) & 5-3-1 Wk2 (Bench)

4 Dec 2014

Warm Up: 3x10 trunk

5-3-1 Wk7 (Back Squat)
5x 45,65,85,85,85,85,100,120 Deload

5-3-1 Wk2 (Bench)
5x 45,65,80,97
3x 115,122,145,157

CrossFit08844

3 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
2x5 Hang Power Clean/Thruster/Burpee (45#,65#)

WOD
20 min AMRAP
20 Hang Power Cleans (65#)
20 Thrusters
20 Bar Facing Burpees

Result = 2 rounds + 28 reps

CrossFit08844

1 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
10-8-6 Wall Ball/Box Jump/KB Swing

WOD
50-40-30-20-10
Wall Ball
Box Jump
KB Swing

Result = 238 reps