Burpee Beep Ladder W4 D1

31 Dec 2015

Warm Up: 3x10 Trunk, 3x5 Squats/Push Ups/Scales, 3xDU

Burpee Beep Ladder W4 D1
EMOM 8 minutes, 6 burpees
(added about 3 DU each minute)

RomWod

CrossFit08844

30 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
3x 10 Deadlift(45#)/10 Push ups/10 Hollow Rock

Prep 3x 5 Deadlift/3 Front Squat/3 Split jerk

WOD
5 Rounds for time: CAP:15 minute
12 Deadlift (95#)
9 Front Squat
6 Split Jerks

Time: 14:49

RomWod

CrossFit08844

28 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
3x 3 Strict Pullups/10,8,6 Power Cleans (45#)/Air Squats/DU

Prep: Power Clean 5x 65,95

WOD
Complete as many rounds as possible in 13 minutes of:
9 Pull Ups
15 Power Cleans (95#)
21 Air Squats
100 Singles

Result = 2 rds + 24 reps

RomWod

Open Gym

27 Dec 2015

Warm Up: 3x10 Trunk, 3x5 Squats/Scales, 3xDU

Strength W1
Back Squat 5x 45,65,95,115; 3x5x135

Gaux W1 D2
3 rounds not for time:
2 Skin the Cat
10 Evil Wheels
5 Bar Ice Cream Makers (band)
1 Wall Walk + Static Hold (25 count)
(5 DU)

RomWod

Gaux W1 D1

26 Dec 2015

Warm Up: 3x10 Trunk, 3x5 Squats/Scales, 3xDU

Gaux W1 D1
4 rounds not for time:
1 Wall Walk + Static Hold (25 count)
20 Hollow Rocks
15 Supermans
Max Strict Pull Ups (5,5,5,5)
(5 DU)

RomWod

Burpee Beep Ladder W3 D2

25 Dec 2015

Warm Up: 3x10 Trunk, 3x5 Squats/Scales, 3xDU

Burpee Beep Ladder W3 D2
EMOM 8 minutes, 5 burpees
(added about 5 DU each minute)

RomWod

Burpee Beep Ladder W3 D1

22 Dec 2015

Warm Up: 3x10 Trunk, 3x5 Squats/Scales, 3xDU

Power Clean
5x45,65; 3x85,95; 1x 115,135,145,155,165,175 (f)

Burpee Beep Ladder W3 D1
EMOM 8 minutes, 5 burpees
(added about 5 DU each minute)

RomWod

CrossFit08844

21 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
5 minute AMRAP: 5 Power clean/5 Hang Power Clean/5 Thruster/5 TTB

Strength: Hang Squat Clean 5-5-3-3-3-1-1-1-1
Perform a set every 2 minutes
65,75,85,95,105,115,125,135,145

WOD
CAP: 15 minutes
Row 1250m then,

4 Rds of :
15 Thrusters (65#)
15 Toes to Bar

Result = 2 rds at cap

RomWod

Open Gym

20 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rock, 3x5 Squats/Scales, 3xDU

Coan Deadlift W3
Deadlift 5x45,135; 2x185,205,255,275,295
Speed Deadlift 8x3x205
3xCircuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Chin Up (max or 8) (8,8,8)
3. Good Morning 8x45

RomWod

Burpee Beep Ladder W2 D2

19 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rocks, 3x5 Squats/Scales, 3xDU

Burpee Beep Ladder W2 D2
EMOM 8 minutes, 4 burpees
(added about 30 sec DU practice each minute)

RomWod

CrossFit08844

18 Dec 2015

Warm Up: 3x10 Trunk
7 minute AMRAP: 10 Hand Release push up/10 Squat/10 C&J (45#)

PREP: C&J 5x 65,95,115

WOD
GRACE
30 Clean & Jerks (115#)

Time: 5:56

RomWod

Main Site WOD @ Home

17 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rocks, 3x5 Squats/Scales, 3xDU

WOD
AMRAP 15 minutes
6 Pull Ups
12 Pistols (alternating)
20 Double Unders

Result = 4 rounds + 16 reps

RomWod

CrossFit08844

16 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rocks, 3x5 Squats/Scales, 3xDU
3x5 Deadlift 45,135,165
3x2 Handstand Push Ups

WOD
Diane (Inermediate)
21-15-9 Deadlifts (185#)
12-9-6 Handstand Push Ups

Time: 12:28

RomWod

Burpee Beep Ladder W2 D1

15 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rocks, 3x5 Squats/Scales, 3xDU

Burpee Beep Ladder W2 D1
EMOM 8 minutes, 4 burpees
(added about 30 sec DU practice each minute)

RomWod

CrossFit08844

14 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
5 minute AMRAP: 10 Power Cleans(45#)/10 Front Squats/10 Kipping Swings

Prep: Power Clean 5x 65,85,95

WOD "T.U.P."

15-12-9-6-3 reps for time of:
Power Cleans (95#)
Pull-ups
Front Squats (95#)
Pull-ups

Time: 28:06

RomWod

Open Gym

13 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rock, 3x5 Squats/Scales, 3xDU

Coan Deadlift W2
Deadlift 3x135,155,185; 2x205,235,255,285,305
Speed Deadlift 8x3x205
3xCircuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Chin Up (max or 8) (8,8,8)
3. Good Morning 8x45

RomWod

Burpee Beep Ladder W1 D2

12 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3x10 Push Ups, 3xDU

Burpee Beep Ladder W1 D2
EMOM 8 minutes, 3 burpees
(added about 30 sec DU practice each minute)

Sourland Hike, 33 minutes

RomWod

Normandy Farms - Burpee Beep Ladder W1 D1

8 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3x10 Push Ups, 3xDU

Burpee Beep Ladder W1 D1
min 0-1 10
min 1-2 12
min 2-3 14
min 3-4 16
etc...

Result = 33 burpees

RomWod

Open Gym

6 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3x10 Push Ups, 3xDU

Coan Deadlift W1
Deadlift 3x135,155,185; 2x205,225,245,265,280
Speed Deadlift 8x3x185
3xCircuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Chin Up (max or 8) (8,8,8)
3. Good Morning 8x45

RomWod

CrossFit08844

5 Dec 2015

Warm Up: 3x10 trunk
3x 250 meter Row/5 Clean & Jerks (65,85,95)

WOD
In teams of 2 perform 3 sets each of:

Row 500 meters
Max reps Clean & Jerk (95#)

While Partner 1 performs a 500 meter row, Partner 2 completes max Clean & Jerks.
When Partner 1 finishes the row, partners switch places.

Perform 3 sets each.

Result = 69 reps

CrossFit08844

4 Dec 2015

Warm up
5 minutes AMRAP :
5 Wall Ball
5 Air Squat
5 Box Jump
5 Ab-mat Situp
20 Double Under

Training
3 Rounds for max reps
1:00 Wall Balls
1:00 Air Squat
1:00 Box Jump(20")
1:00 Ab-Mat Situp
1:00 Singles

Result = 438 reps

CrossFit08844 @Home

3 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3x10 Push Ups, 3xDU

1x5 of: thruster,sumo Deadlift high pull,push jerk,OH squat,front squat

WOD
Air Force
20 minute cap
For time (65#):
20 thrusters
20 sumo Deadlift high pull
20 push jerk
20 ohs squat
20 front squat
Every minute on the minute stop and do 4 Burpees.

Completed push jerks, did Burpees for minutes 10 and 11. Gave up. Still the worst workout ever.

RomWod

CrossFit08844

30 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
3x 1 minute DU, 10 Deadlift, 10 Good Morn

Strength: Clean grip Deadlift, Find 3 rep max in 15 minutes, 3 sec up/down
135,155,175,185,205,225

WOD

5 rds for time:
100 Singles
10 Deadlifts (185#)

Time: 11:22

RomWod

Open Gym

29 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3x10 Push Ups, 3xDU

Coan Deadlift W0.2
Deadlift 5x45,135; 3x155,185; 2x205,225,245,265
Speed Deadlift 8x3x185
3xCircuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Chin Up (max or 8) (8,8,8)
3. Good Morning 8x45

RomWod

@Home

28 Nov 2015

10 min walk on treadmill, 3.5

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3x10 Push Ups, 3xDU

100 KB Snatch (35#) (50/hand)
Time: 6:08

RomWod

@Home

27 Nov 2015

10 min walk on treadmill, 3.5

Warm Up: 3x10 trunk, 3x5 Scales, 3xDU

MARSOC Short Card (Rx)
3x3 Strict Pull Ups
Time: 33:35

RomWod

@Home

26 Nov 2015

10 min walk on treadmill, 3.5

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3xDU

10...1 Burpees
Time: 6:43

RomWod

CrossFit08844

25 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x3 Scales
3x 1 minute DU, 5 SDHP, 3 Toes-2-Bar

WOD

AMRAP in 20 minutes:
80 Singles
20 Sumo Deadlift High Pull (65#)
20 Toes-2-bar

Result = 3 rds + 65 reps

RomWod

CrossFit08844

23 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
DU/10 dl/DU/10 fs/DU/10 ps/DU

WOD 10 min cap
200 Singles
20 Deadlifts (135#)
150 Singles
20 Front Squat (95#)
100 Singles
20 Power Snatch (75#)
50 Singles

RomWod

Open Gym

22 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x3 Scales, 3xDU

Coan Deadlift W0.1
Deadlift 5x45,135; 3x155,185; 2x205,225,245
Speed Deadlift 8x3x185
3xCircuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Chin Up (max or 8) (8,8,8)
3. Good Morning 8x45

RomWod

CrossFit08844

19 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
2x 20 cal row/10 push press/10 box jump/10 sit up

Strength: Push Press 3x3x3x3x3x3 1 sec pause at top, 1 sec pause at bottom
95,105,115,125,135,145,155,165(f)

WOD
60 Cal Row
30 Push Press (95#)
30 Box Jumps
60 Sit Ups
30 Box Jumps
30 Push Press

Time: 18:20

RomWod

CrossFit08844

18 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
3x10 Kipping Swings/Squats/Push ups
Practice & warm up HSPU / Pistol

WOD

Benchmark : Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating (foot tucked)
15 pull-ups

Result = 5 rds + 2 reps

RomWod

CrossFit08844

16 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
3x 10 Overhead Squats (PVC), 3x3 C2B Pull Ups
Kipping Pullup Progression b/w sets
10 Overhead Squats - Empty Bar (31X1 tempo)

Part 1

Overhead Squat (31X1 tempo)
Build to a 3 rep max in 20 minutes
45,55,65,75,85,95

Part 2
10 min cap
15-12-9-6-3 reps for time:
Overhead Squats (65#)
C2B Pull Ups

Result = CAP + 2 reps

RomWod

Open Gym

15 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x3 Scales, 3xDU

Coan Deadlift W0
Deadlift 5x45,135; 3x155,185; 2x205,225
Speed Deadlift 8x3x185
3xCircuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Chin Up (max or 8) (8,8,8)
3. Good Morning 8x45

RomWod

CrossFit08844

14 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats, 3xDU practice

Crazy Fight Gone Bad
3 rounds, 1 minute rest of:
1 Minute Each
Wall Ball (14#)
SDHP (53# KB)
Burpees
Singles
Box Jump (20 in)
Push Press (30# DBs)
Row (cal)

Result = 151,141,125 Reps

RomWod

CrossFit08844 @Home

13 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats, 3xDU practice
3x3 Thruster/Pull Up (45,65,75)

Fran Light
15-12-9
Thruster (75#)
Pull Ups

Time: 9:12

RomWod

CrossFit08844

12 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
Run 200m, 15 Deadlifts/Hang Power Cleans/Push Press, Run 200m
6x95# Deadlifts/Hang Power Cleans/Push Press
6x115# Deadlifts/Hang Power Cleans
6x135# Deadlifts

WOD CAP : 30min
16 Deadlifts (135#)
16 Hang Power Cleans (115#)
16 Push Press (95#)
Run 800 meters
16 Deadlifts
16 Hang Power Cleans
16 Push Press
Run 800 meters
16 Deadlifts
16 Hang Power Cleans
16 Push Press

Time: 29:25

RomWod

@Home

11 Nov 2015

Warm Up: 3x10 trunk, 3x50 Singles, 3x3 Scales

100KB Snatches (50/arm) (35#)
Time: 5:35

RomWod

Open Gym

1 Nov 2015

Warm Up: 3x10 trunk, 3x50 Singles, 3x3 Scales

Row: Fish Game x 2

DU practice

@Home

30 Oct 2015

Warm Up: 3x10 trunk, 3x50 Singles, 3x3 Scales

100KB Snatches (50/arm) (35#)

Open Gym

25 Oct 2015

Warm Up: 3x10 trunk, 3x50 Singles, 3x3 Scales

Coan Deadlift W2
Deadlift 5x45,135; 3x185,225; 2x245,265,285,300
Speed Deadlift 8x3x245
Circuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Good Morning 8x45

RomWod

Military Athlete Week 4 Day 1 & Row

24 Oct 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x50 Singles

Military Athlete Week 4 Day 1
EMOM Pull Ups 8x4
EMOM Push Ups 8x8

Row 2.5K 11:56

RomWod

CrossFit08844

22 Oct 2015

Warm Up: 3x10 trunk
10-8-6 Power Clean & Jerk/Kip Swing/Burpees
2x5 Power Clean & Jerk 95,115

WOD
20 min AMRAP
5 Power Clean & Jerk (135#)
10 C2B Pull Ups
10 Burpees with Lateral Hop Over Bar

Result = 3 rds + 17 reps

RomWod

@Home

21 Oct 2015

Warm up: 3x10 trunk, 3x50 singles

Military Athlete Week 3 Day 2
Pull Ups 2 rep every 30 seconds for 14 rounds
Push Ups 4 rep every 30 seconds for 14 rounds

Sourland Hike 2 mi, 35:18

RomWod

CrossFit08844

19 Oct 2015

Warm Up: 3x10 trunk
3x5 Power Snatch/Thruster

WOD
10 min cap
21-15-9
Power Snatch (65#)
Thruster

Time: 9:02

Strength: Back Squat, 3 rep max
3x 65,95,135,155,185,205,225,245

RomWod

Open Gym

18 Oct 2015

Warm Up: 3x10 trunk, 3x50 Singles, 3x3 Scales

MA W3D1
EMOM Pull Ups 7x4
EMOM Push Ups 7x8

Coan Deadlift W1
Deadlift 5x45,135; 3x185,225; 2x245,265,280
Speed Deadlift 8x3x225
Circuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Good Morning 8x45

RomWod

CrossFit08844

17 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x3 Scales
3x5 Russian KB Swings (53#)/Wall Balls (14#)

WOD

In teams of 3 complete:

As many Rounds & Reps as possible in 18 minutes of:
120 Calorie Row (switch every 20 Cals)
90 Russian KB Swings - 53/35 (switch every 15 reps)
150 Wall Balls - 14/10 (switch every 15 reps)
90 Russian KB Swings
120 Calorie Row

ONE person work at a time.

Result = 468 reps

RomWod

CrossFit08844

16 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x3 Scales
3x5 Hand Release Push Ups/Power Snatch/Singles
3x5 Power Snatch (65,85,95)

WOD
200 Singles
50 Hand Release Push Ups
30 Power Snatch (95)

Time: 12:24

RomWod

MA Week 1 Day 2 & SS Week 21 Day 2

14 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x3 Scales, 3x50 Singles

MA Week 1 Day 2
Pull Ups 1 rep every 30 seconds for 12 rounds
Push Ups 3 rep every 30 seconds for 12 rounds

SS Week 21 Day 2
Back Squat 5x45,95; 3x135,155,185,205; 2x215,235; 3x2x250

RomWod

CrossFit08844

13 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x3 Scales
2x 20 Cal Row/10 Wall Ball/8 Burpee Box Jump/6 Toes2Bar
2x5 Deadlift (135,155)

WOD
60 Cal Row
30 Wall Ball
30 Toes2Bar
30 Deadlifts (155#)
30 Burpee Box Jump Over
30 Deadlifts (155#)
30 Toes2Bar
30 Wall Ball

Time: 34:24

RomWod

@Home - Row

12 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x50 Singles

Row 2.5k 11:46

RomWod

Open Gym

11 Oct 2015

Warm Up: 3x10 trunk, 27 Squats, 3x50 Singles

Military Athlete Week 2 Day 1
EMOM Pull Ups 6x3
EMOM Push Ups 6x7

SS Week 21 Day 1
Back Squat 5x45,95; 3x135,155,185,205; 2x225,245; 2x2x250

RomWod

@ Home - Helen

10 Oct 2015

Warm Up: 3x10 trunk, 27 Squats, 3x50 Singles
3 x 5 KB Swing (53#), 3 x 3 Pull Ups

"Helen"
Three rounds for time of:
Run 400 meters
21 Kettlebell Swings (53#)
12 Pull Ups

Time: 16:31

CrossFit08844

9 Oct 2015

Warmup: 3x10 trunk, 3x5 squat
3 sets of 6-8 reps of DeadLifts (45,955,135,205), practice HSPU
3 sets of 6-8 reps of Power Clean(Build to workout weights), Practice Pistol

WOD 1
Following the pattern of 2-4-6-8, etc. reps,
Complete as many reps as possible in 7 minutes of:
Deadlifts(205#)
Strict handstand push-ups

Rest 5 minutes,

WOD 2
Following the pattern of 2-4-6-8. etc. Reps,
Complete as many reps as possible in 7 minutes of:
Power cleans(135#)
Pistol (up foot tucked behind down foot)

WOD 1 Result = 3 rds + 11 reps

WOD 2 Result = 5 rds

@ Home

8 Oct 2015

Warm Up: 3x10 trunk, 27 Squats

WOD
3 rds
12 Push Ups
12 Sit Ups
12 Squats

Time: 3:52

Row 2K 9:28

RomWod

SS Week 20 Day 2

7 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x50 Singles

SS Week 20 Day 2
Back Squat 5x45,95; 3x135,165; 2x185,215,230; 3x3x245

MA Week 1 Day 2
Pull Ups 1 rep every 30 seconds for 10 rounds
Push Ups 3 rep every 30 seconds for 10 rounds

RomWod

CrossFit08844

5 Oct 2015

Warmup: 3x10 trunk, 3x5 squat
2 sets: Run 200 meters/15 Overhead Squats (PVC)/3 Strict Pullups
2 sets: Run 200 m/15 Overhead Squats (Empty bar)/3 Kipping Pullups

WOD
5 rounds for time:
Run 400 meters
15 Overhead Squats (45#)
15 Pullups

Time: 27:01

Open Gym

4 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x50 Singles

SS Week 20 Day 1
Back Squat 5x45,95; 3x145,165; 2x185,205,225; 3x3x245

RomWod

Military Athlete Week 1 Day 1

3 Oct 2015

Warm up: 3x10 trunk, 3x50 Singles

Military Athlete Week 1 Day 1
EMOM Pull Ups 5x3
EMOM Push Ups 5x7

Row 2K 9:42

CrossFit08844

2 Oct 2015

Warm Up: 1x10 Power Clean/Hang Squat Clean/Thruster (45#)
1x3 Power Clean/Hang Squat Clean/Thruster (65#)

Strength: Front Squat 8x2
95,115,125,135,145,155,165,175

WOD
9 min AMRAP
3 Power Clean (95#)
3 Hang Squat Clean
3 Thruster
60 Singles

Result = 5 rds + 3 reps

CrossFit08844

1 Oct 2015

Warm Up: 3x10 trunk, 3x5 squats
3x 30 sec plank/ 15 hollow rocks
3x5 SDHP 45,65,85

WOD
7 rds
10 Sumo Deadlift High Pull (85#)
10 Parallet Dips

Time: 9:03

SS Week 19 Day 2

30 Sep 2014

Warm Up: 3x10 trunk, 3x50 singles

SS Week 19 Day 2
Back Squat 5x45,95; 3x135,165; 2x185,215; 3x3x240

RomWod

CrossFit08844

28 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
10,8,6 Push Ups/Front Squat/Push Press/Sit Up

WOD
4 rds
30 Push Ups
20 Front Squat (85#)
20 Push Press (85#)
30 AbMat Sit Ups

Time: 37:35

Open Gym

27 Sep 2014

Warm Up: 3x10 trunk, 3x5 squat, 3x50 singles

SS Week 19 Day 1
Back Squat 5x45,95; 3x145,165; 2x185,205,225,235; 3x3x240

RomWod

CrossFit08844 + MA W6 D2

26 Sep 2015

Warm Up: 3x10 trunk
3x4 p clean 45,135,135
2x3 pull up
2x50 singles

WOD
Lift Up For Autism
5 min AMRAP
4 Power Clean (135#)
48 Singles
10 Pull Ups

Result = 2 rds + 37 reps

MA Week 6 Day 2
Pull Ups 3 rep every 30 seconds for 20 rounds (switched to ring rows after 3 rds)
Push Ups 5 rep every 30 seconds for 20 rounds

CrossFit08844

24 Sep 2015

Warm Up: 3x10 trunk
AMRAP in 7 minutes (moderate pace):
Run 200 meters
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
3 Overhead Squats

Prep
Power Snatch
Set 1: 10 reps at first weight in workout
Set 2: 8 reps at second weight in workout
Set 3: 6 reps at third weight in workout

WOD (22 minute time cap)
Run 800 meters
40 Power Snatch (65#)
Run 600 meters
30 Power Snatch (75#)
Run 400 meters
20 Power Snatch (95#)

Result = 75 reps

Military Athlete Week 6 Day 1 / SS Week 18 Day 2

23 Sep 2015

Warm up: 3x10 trunk, 3x50 singles

Military Athlete Week 6 Day 1
EMOM Pull Ups 10x5 (had to kip)
EMOM Push Ups 10x9

SS Week 18 Day 2
Back Squat 5x45,95; 3x125,145; 2x175,195,215; 3x3x230

RomWod

CrossFit08844

22 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
3x 5 Pull Ups/10 Push Ups/15 Air Squats

3x5 Clean & Jerk 45,95,115

WOD
AMRAP 15 min
1 Clean & Jerk (135#)
1 rd Cindy (5 Pull Ups/10 Push Ups/15 Air Squats)
2 Clean & Jerk
1 rd Cindy
3 Clean & Jerk
1 rd Cindy
4 Clean & Jerk
etc...

Result = 21 Clean & Jerk

Open Gym

20 Sep 2014

Warm Up: 3x10 trunk, 3x5 squat, 3x50 singles

MA Week 5 Day 2
Pull Ups 3 rep every 30 seconds for 18 rounds
Push Ups 5 rep every 30 seconds for 18 rounds

SS Week 18 Day 1
Back Squat 5x45,95; 3x115,145; 2x165,185,205,220; 3x3x235

RomWod

CrossFit08844

19 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
2x 10 kb swings/40 singles

Partner WOD
4 rds for time:
100 Singles
30 Russian KB Swings (53#)
Each partner completes the round, one partner works at a time.

Time: 13:59

CrossFit08844

17 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
5 min AMRAP: 10 snatch grip presses/10 snatch balance (pvc)

Strength: Snatch Balance 1-1-1-1-1-1-1
45,55,65,75,85,85,95(f),95(f)

WOD
5rds for time:
15 Overhead Squat (65#)
100 Singles

Time: 16:04

Military Athlete Week 5 Day 1 / SS Week 17 Day 2

16 Sep 2015

Warm up: 3x10 trunk

Military Athlete Week 5 Day 1
EMOM Pull Ups 9x5 (took 11 minutes, couldn't keep up)
EMOM Push Ups 9x9

SS Week 17 Day 2
Back Squat 5x45,95; 3x125,145; 2x175,195,215; 3x3x230

RomWod

CrossFit08844

14 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
3x 5 front squat/5 push press/5 thruster/ 5 burpee
3x5 thruster 65,75,85

WOD
AMRAP 10 minutes
5 thruster (75#)
5 C2B pull ups
10 thruster (75#)
10 C2B pull ups
15 thruster (75#)
15 C2B pull ups
etc.

Result = 70 reps @ cap

Open Gym

13 Sep 2014

Warm Up: 3x10 trunk, 3x5 squat, 3x50 singles

MA Week 4 Day 2
Pull Ups 2 rep every 30 seconds for 16 rounds
Push Ups 4 rep every 30 seconds for 16 rounds

SS Week 17 Day 1
Back Squat 5x45,95; 3x115,145; 2x165,185,205; 3x3x230

RomWod

CrossFit08844

12 Sep 2015

Warm Up: 3x10 trunk
4x5 power snatch 45,65,85,95

WOD Partner
AMRAP 20 minutes
40 singles
10 power snatch (95#)
5 deadlift (95#)

1 partner works at a time,
each must complete full round

Result = 12 rds + 24 reps

CrossFit08844

10 Sep 2015

Warm Up: 3x10 trunk
4x 10 OHS/10 push ups

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

Time: 7:34

Military Athlete Week 4 Day 1 / SS Week 16 Day 2

9 Sep 2015

Warm up: 3x10 trunk, cross sym

Military Athlete Week 4 Day 1
EMOM Pull Ups 8x4
EMOM Push Ups 8x8

SS Week 16 Day 2
Back Squat 5x45,95; 3x115,145; 2x165,185,205; 3x3x225

RomWod

CrossFit08844

7 Sep 2015

Warm up: 3x10 trunk, 3x5 squats

WOD
Hotshots 19
6 rounds for time
30 Air Squats
19 Power Cleans (95#)
7 Strict Pull Ups
400m Run

Done with a partner (Lyndsey). Split reps as you see fit. Partners must run together.

Time: 30:54

CrossFit08844

5 Sep 2015

Warm up: 3x10 trunk, 3x5 squats

WOD (Partner)
100 Wall Balls
75 Sit ups
50 Burpees

Partner 1 hangs from bar while partner 2 works.

Time: 10:54

CrossFit08844

4 Sep 2015

Warm up: 3x10 trunk, 3x5 squats
4x 50 singles/5 Hang Snatch/5 Front Squat/5 Hang Sq Snatch
2x5 Hang Sq Snatch 55,65

WOD
0-8 minutes
200 Singles
20 Hang Sq Snatch (65#)
8-12 minutes
150 Singles
15 Hang Sq Snatch (65#)
12 minutes to finish
100 Singles
10 Hang Sq Snatch (65#)

Result = 6:09/10 reps/4:27

Military Athlete Week 3 Day 1 / SS Week 15 Day 2

3 Sep 2015

Warm up: 3x10 trunk, 3x50 singles

Military Athlete Week 3 Day 1
EMOM Pull Ups 7x4
EMOM Push Ups 7x8

SS Week 15 Day 2
Back Squat 5x45,95; 3x115,145; 2x165,185,205; 3x3x220

RomWod

CrossFit08844

31 Aug 2015

Warm up: 3x10 trunk, 3x50 singles
3x5 Power Snatch 45,50,55

Strength: Work up to a heavy single
65,75,85,95,105,115

WOD
50 Power Snatch (75#)

Time: 9:23

RomWod

Handstand Week 1 Day 3

30 Aug 2015

Warm up: 3x10 trunk

Handstand Week 1 Day 3
5 rds for quality
1 min handstand hold, back to wall
10 strict kb press (35#)
10 hollow rocks

Jump Rope
3x2 min, 1 min rest btwn

Sourland hike with Max, 2.8 miles, 67 minutes

RomWod

MA Week 2 Day 2 / SS Week 15 Day 1

29 Aug 2015

Warm up: 3x10 trunk, row 1k (4:49)

Military Athlete Week 2 Day 2
Pull Ups 1 rep every 30 seconds for 12 rounds
Push Ups 3 rep every 30 seconds for 12 rounds

SS Week 15 Day 1
Back Squat 5x45,95; 3x115,145; 2x165,185,205; 3x3x220

@ Home

28 Aug 2015

Warm up: 3x10 trunk, 3x50 singles

Handstand Week 1 Day 2
5x20 sec Frog stand hold
2 min handstand hold, belly to wall (1 min, 2x30 sec)
2x30 shifts right to left, box
tabata hollow rocks (4x10, 4x8)

Foundations WOD
3 rds
25 Air Squats
20 Sit Ups
15 Burpees

Time: 10:57

RomWod

Military Athlete Week 2 Day 1 / SS Week 14 Day 2

26 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat, 3x100 singles

SS Week 14 Day 2
Back Squat 5x45,65; 3x95,115; 2x135,155,175,195; 3x3x215

Military Athlete Week 2 Day 1
EMOM Pull Ups 6x3
EMOM Push Ups 6x7

RomWod

@ Home

24 Aug 2015

Warm up: 3x10 trunk, 3x5 push ups, 3x100 singles
3x5 Deadlift 135,165,185

WOD (Diane-ish)
9-7-5 Wall Walk
21-15-9 Deadlift (185#)

Time: 24:18

RomWod

Open Gym

23 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat, 3x100 singles

SS Week 14 Day 1
Back Squat 5x45,65; 3x95,115; 2x135,155,175,195; 3x3x215

Military Athlete Week 1 Day 3
Pull Ups 1 rep every 30 seconds for 10 rounds
Push Ups 3 rep every 30 seconds for 10 rounds

Handstand Week 1 Day 1
10x10 sec hold, nose to wall
20 tuck ups
40 superman pulses

RomWod

@ Home

22 Aug 2015

Warm up: 3x10 trunk, 3x5 squat
3x3 snatch balance, hang squat snatch

5 rounds
5 Hang Squat Snatch (45#)
50 Singles

Time: 8:40

RomWod

SS Week 13 Day 2

20 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat, 3x1 min jump rope

SS Week 13 Day 2
Back Squat 5x 45,65; 3x95,115; 2x135,155,175,195; 3x3x210

CrossFit08844

19 Aug 2015

Warm up: 3x10 trunk
3x 5 Snatch/5 box jump
Practice kipping TTB progressions

Power Snatch : 3x5 65,85,95

WOD
AMRAP 15 min
5 Power Snatch(75#)
10 TTB
15 Box Jump Overs

Result = 5 rounds

Jump Rope/MA W1 D2

18 Aug 2015

Warm up: 3x10 trunk

Military Athlete Week 1 Day 2
EMOM Pull Ups 5x3
EMOM Push Ups 5x7

Jump Rope 5x 1min, 1min rest

V-Ups 5x10

CrossFit08844

17 Aug 2015

Warm up: 3x10 trunk, 3x5 squat
10 Front Squats
5 High Hang Squat Clean
5 Hang Squat Clean
5 Squat Clean

Prep
Squat Clean
3 sets of 5 reps 65,95,105

WOD

5 rounds for time:
7 Squat Cleans (105#)
14 KB Swings (53#)

Time: 14:56

Open Gym

16 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat

SS Week 13 Day 1
Back Squat 5x 45,65; 3x95,115; 2x135,155,175,195; 3x3x210

Military Athlete Week 1 Day 1
EMOM Pull Ups 5x3
EMOM Push Ups 5x7

Hollow Rock 5x10

CrossFit08844

14 Aug 2015

Warm up: 3x10 trunk, cross sym
Run 400m, 2x5 Push Up/Pull Up/Squat

WOD
20 min AMRAP
400m Run
2x (10 handstand push ups, 10 pull ups, 20 air squats)

Result at time = 1 rd + 30 reps

CrossFit08844

12 Aug 2015

Warm up: 3x10 trunk, 3x5 squat
row 15 cal, 15 wall ball

Strength: Front Squat 7x3
95,115,135,155,175,185,195

WOD
Row 60 cal
60 Wall Ball

Time: 9:59

CrossFit08844

10 Aug 2015

Warm up: 3x10 trunk
2x 10 front squat, 5 hang p clean (hip)/hang p clean (knee)/p clean (45#)

Prep: 3x5 Power Clean
95,115,135

WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (135#)
Dips (box)

Time: 11:09

Open Gym

9 Aug 2015

Warm up: 3x10 trunk, 500m Row

SS Week 12 Day 1
Back Squat 5x 45,65; 3x95,115,135; 2x155,175,195; 3x3x205
Press 5x 45,65; 3x85,105; 2x115; 3x3x125

Chin Ups 4x5
GHD Sit Ups 3x10

CrossFit08844

7 Aug 2015

Warm Up: 3x10 trunk, cross sym
3 x 5 OHS 45,65,75

WOD
Nancy
5 rounds for time of:
400m Run
15 OHS (75#)

Time: 31:35

SS W11 D2

6 Aug 2015

Warm up: 3x10 trunk, cross sym

SS Week 11 Day 2
Back Squat 5x 45,65; 3x 95,115; 2x 145,165,185; 3x3x200
Bench 5x 95,115; 3x 135,155; 3x3x180

CrossFit08844

5 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat, cross sym
3x5 Clean & Jerk 45,95,115
3x25 Singles

WOD
3 rds for time:
100 Singles
20 Pistols (box)
10 Clean & Jerk (115#)

Time: 17:04

CrossFit08844

3 Aug 2015

Warm up: 3x10 trunk, cross sym
2x200m run
3x3 sdhp 65,85,95

WOD
3 rds
400m run
21 Sumo Deadlift High Pull (95#)
12 Bar Facing Burpees

Time: 23:05

Open Gym

2 Aug 2015

Warm up: 3x10 trunk, 3x5 Air Squats

SS Week 11 Day 1
Back Squat 5x 45,65; 3x95,115; 2x135,155,175; 3x3x200
Press 5x 45,65; 3x85,105; 3x3x120

Chin Ups 4x5
Hollow Rocks 5x10

CrossFit08844

1 Aug 2015

Warm up: 3x10 trunk, 3x5 squats

Partner WOD
AMRAP 20 min
50m partner tire flip
50 tire jumps
400m run

Result = 2 rds + 30 tire jumps

SS W10 D2

30 Jul 2015

Warm up: 3x10 trunk, cross sym

SS Week 10 Day 2
Back Squat 5x 45; 3x95; 2x115,145,175; 3x5x195
Bench 5x 95,115,135,155; 3x5x175

CrossFit08844

29 July 2015

Warm Up: 3x10 trunk, cross sym
Clean and Jerk 5x 45,95,115

WOD
Grace
30 clean and jerk (135#)

Time: 13:45 (too damn hot)

Chin & Dip

28 July 2015

Warm Up: 3x10 Trunk

Scales 4x3
Chin Ups 4x5
1 Leg Deadlift (toe touch) 4x3
Ring Dip 4x5
V-Ups 10x3
Bird Dog 10x3

CrossFit08844

27 July 2015

Warm up: 3x10 trunk
5x Press/Push Press/Push Jerk/Deadlift/Good Morn
3x5 Push Press/Deadlift 65,85,115

WOD (15 min Cap)
80 Cal Row (5:27)
40 Push Press (115#)
80 Deadlift (115#)

Result = 30 Deadlift at cap

Open Gym

26 Jul 2015

Warm up: 3x10 trunk, 3x5 Air Squats/Push Ups

SS Week 10 Day 1
Back Squat 5x 65; 3x95,115; 2x135,155,175; 3x5x195
Press 5x 45,65,85,105; 3x5x115

Rope Pull, Prone2Stand, 5x2
Handstand Hold Attempts, 5x1
Plank, 3x 1 min, 1 min rest
GHD Sit Ups 3x5 (hole 6)

Stuff

25 July 2015

Warm up: 3x10 trunk

CrossFit08844

24 July 2015

Warm up: 3x10 trunk, cross sym
3x5 Power Clean 45,95,115

WOD
For time:
200 Singles
25 Power Clean (115#)
25 Box Jump Over
25 C2B Pull Ups
25 Wall Ball (12#)

Time: 16:37

Extra: 5x10 V-Ups

CrossFit08844 & SS W9 D2

22 July 2015

Warm up: 3x10 trunk, cross sym

SS Week 9 Day 2
Bench 5x 95,115,135,155; 3x5x170

CrossFit08844 Warm up
10,8,6 Front Squats (45,65,85)
3x5 Hand Release Pushups

Strength
Front Squat
5-4-3-2-1-1(+)
95,115,135,155,175,185,195

WOD
50 Front Squats (115#)
Perform 15 Hand Release Pushups every time you drop the bar

(broke into 4 sets: 15-10-15-10, (45 push ups))

Time: 12:16

CrossFit08844

20 July 2015

Warm up: 3x10 trunk, 3x5 squat
10,8,6 Wall Ball
10,8,6 Deadlifts
b/w sets, Practice Kipping toes-2-bar

Prep

Deadlift
2-3 sets of 6-8 reps 135,185

WOD

5 rounds for time:
20 Wall Balls (14#)
15 Toes-2-Bar
10 Deadlifts (185#)

Time: 34:04

Open Gym

19 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), 3x5 Air Squats

SS Week 9 Day 1
Back Squat 5x 45; 3x85; 2x115,135,155,175; 3x5x190
Press 5x 65,85,105; 3x5x110

Rope Pull, Prone2Stand, 5x2
Handstand Hold Attempts, 5x1
Plank, 3x 1 min, 1 min rest

CrossFit08844

18 July 2015

Warm up: 3x10 trunk

Partner WOD
In team of 2:
With running clock for 17 minutes,
Complete 2000m row First,
then,
In remaining time AMRAP of:
10 Push up
10 Sit up
10 Squat

Rowing - Rotate every 250m

AMRAP can be only done one person at a time.

Result = 11 rds + 20 reps

CrossFit08844

17 July 2015

Warm up: 3x10 trunk, cross sym
Run 400 meters/Dynamic Stretch/Run 400 meters
2x 10 Push Jerks/10 Box Jumps

Prep
Push Jerk
3x5 45,65,85

Strength
20 rep max. Push Press (wk6) 90#

WOD
3 rounds for time:
Run 800m
30 Push Jerks (85#)
30 Box Jumps

Time: 28:51

CrossFit08844 & SS W8 D2

15 July 2015

Warm up: 3x10 trunk, cross sym

SS Week 8 Day 2
Bench 5x 95,115,145; 3x5x165

CrossFit08844 Warm up
2x3 Deadlift/Power Clean/Front Squat

Strength

Back Squat(33x1)-15minutes
3-3-3-3-3
95,115,135,155,175

WOD
Every 2 minutes for 10 rounds (20 mins total)
7 Burpees
5 PC (115#)
3 Front Squat(115#)

Result = 8 rds (missed rd 6 & 9)

CrossFit08844

13 July 2015

Warm up: 3x10 trunk, cross sym, 3x5 OHS (pvc)
3x5 Hang Power Snatch/OHS/Hang Sq Snatch/200m Run

WOD
400m Run
21 Hang Power Snatch + OHS (65#)
400m Run
15 Hang Power Snatch + OHS (65#)
400m Run
9 Hang Power Snatch + OHS (65#)

Time: 16:48

Open Gym

12 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), 3x5 Air Squats

SS Week 8 Day 1
Back Squat 5x 45; 3x95; 2x135,155,175; 3x5x185
Press 5x 65,85; 3x5x105

Front/Back Scales 3x3
Rope Pull, Prone2Stand, 5x2
Handstand Hold Attempts, 5x1
Plank, 3x 1 min, 1 min rest

CrossFit08844

10 July 2015

Warm up: 3x10 trunk, cross sym
2x 5 Deadlift/Power Clean/Jerk/T2B

Strength: 20 rep max. Benchmark : Push Press 85#

WOD
21-15-9 reps for time of:
Clean and Jerk(115#)
T2B

Time: 16:06

CrossFit08844

9 July 2015

Warm up: 3x10 trunk
2x 1 min DU/10 KB Swings/1 min DU/10 Burpees

WOD

AMRAP in 3 minutes:
300 Singles then,
Max Russian KB Swings in remaining time (53/35)

Rest 3 minutes

AMRAP in 3 minutes:
300 Singles then,
Max Burpees in remaining time

Rest 3 minutes

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

Rest 3 minutes

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

Total reps - 290

SS W7 D2

8 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (30#), cross sym

SS Week 7 Day 2
Back Squat 5x 45; 3x95; 2x135,155; 3x5x180
Bench 5x 95,125,145; 3x5x160

CrossFit08844

7 July 2015

Warm up: 3x10 trunk
2x3 Dead lift/H P Snatch(Hips)/H P Snatch(Knees)/P Snatch

WOD

Strength
Power Snatch 5-4-3-2-2
65,75,85,95,95

Conditioning
21-15-9:
Deadlifts(185#)
400m Run

Time: 12:30

Open Gym

5 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), 3x5 Air Squats

SS Week 7 Day 1
Back Squat 5x 45; 3x95; 2x135,155; 3x5x180
Press 5x 65,85; 3x5x100

Front/Back Scales 3x3
Rope Pull, Prone2Stand, 5x2
Handstand Hold Attempts, 3x1
Plank, 3x 1 min, 1 min rest

Hike

4 Jul 2015

Sourland hike with fam, 2 miles, 54 minutes

Grace

3 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym
Clean and Jerk 5x45;3x75;2x95;1x115

WOD
Grace
30 clean and jerk (135#)

Time: 8:49

SS W6D2 & CF08844

1 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym

SS Week 6 Day 2
Back Squat 5x 45; 3x95; 2x125,155; 3x5x175
Bench 5x 95,115,145; 3x5x155

CF08844
Warm up: 5x P clean/f squat/hang sq clean
1x (pc/fs/hsc)

WOD
6x (pc/fs/hsc) 65#
5x ...75#
4x ...85#
3x ...95#
2x ...105#
1x ...115#,125#,135f

KB Stuff

30 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym

KB Around the World 25,30,35,40,44,50,53#
TGU Sit Up (25#) 3x3
Kneeling Windmill (25#) 3x3

CrossFit08844

29 Jun 2015

Warm up: 3x10 trunk, cross sym
3x5 P Snatch

WOD
21-15-9
Handstand Push Ups
Dips (box)
Pull Ups
10 Power Snatch (95#) after each round

Time: 29:07

Open Gym

28 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym

SS Week 6 Day 1
Back Squat 5x 45; 3x95; 2x125,155; 3x5x175
Bench 5x 95,115,145; 3x5x155

Rope Pull, Prone2Stand, 3x1
Handstand Hold Attempts, 3x1
Plank, 2x 1.5 min

SS W5D2

26 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym

SS Week 5 Day 2
Back Squat 5x 45; 3x95,115; 2x145; 3x5x170
Press 5x 45,65,75; 3x5x95
Push Press 20x80 (week 4)

SS W5D1 & CrossFit08844

22 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym

SS Week 4 Day 1
Back Squat 5x 45; 3x95; 2x125,145; 3x5x170
Bench 5x 95,115,135; 3x5x150

KB Snatch (35#) 3x10/hand

CrossFit08844
Warm up: 3x10 trunk, 3x5 Air Squat
3x5 thruster 45,65,85

WOD
21-15-9
Thruster (95#)
Chest 2 Bar Pull Ups

Time: 13:48

Open Gym

21 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#)

5x3 Baby Muscle Up
5x3 Ring Dip
5x3 False Grip Pull Up

Row 2x Fish game

3x Sled Push (45#)
3x Rope Pull (Prone 2 Standing)

SS W4D2

20 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (30#), cross sym

SS Week 4 Day 2
Back Squat 5x 45; 3x95,115; 2x145; 3x5x165
Press 5x 45,65,75; 3x5x90

KB Snatch (35#) 100 reps (50/hand, switch every 10)
Time: 4:46

3x1 min plank

CrossFit08844

19 Jun 2015

Warm up: 3x10 trunk, cross sym
3x 10 KB Swing (53#) / 3 Burpee to Plate

WOD (18 min cap)
30 KB Swing (53#)
30 Toes 2 Bar
30 Burpee to Plate
20 KB Swing (53#)
20 Toes 2 Bar
20 Burpee to Plate
10 KB Swing (53#)
10 Toes 2 Bar
10 Burpee to Plate

Result = 141 reps at cap

Push Press 20x75# (week 3)

SS W4D1

17 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (30#), cross sym

SS Week 4 Day 1
Back Squat 5x 45; 3x95; 2x145; 3x5x160
Bench 5x 95,115125,135; 3x5x145
KB Swing (24kg, Russian) 3x10

KB Snatch (30#) 100 reps (50/hand, switch every 10)
Time: 4:05

CrossFit08844

15 Jun 2015

Warm up: 3x10 trunk, cross sym
3x5 Thrusters / Hang Power clean
(Build to workout weight)
b/w sets,
Practice kipping pull up progression & 1 minute Double Under

WOD
A. Time cap 9 min:
45 Thrusters(95#)
45 Pull Ups
Then, AMRAP of Double Unders

3 min Rest,

B. Time cap 7 min:
30 Hang Power Clean(115#)
30 Push ups
Then, AMRAP of Double Unders

Result: 45 thrusters in part A. 20 singles in part B.

Open Gym

14 Jun 2015

5x3 False Grip Pull Up

3 rds (easy pace)
10 KB Swings (53#)
1 TGU (35#)
5 Cleans
5 Snatches
5 Presses

CrossFit08844

13 Jun 2015

Partner WOD
"Kelly"
3 rds for time
Run 800m
AMRAP 15 Box Jumps/15 Wall Balls while partner runs

Time: 25:00

SS W3D2

12 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (30#), cross sym

SS Week 3 Day 2
Back Squat 5x 45; 3x95; 2x115; 1x145; 3x5x155
Press 5x 45,65; 3x5x85
Push Press 20x70
KB Swing (24kg, Russian) 3x12 (Week 2)

KB Play

10 Jun 2015

Warm up: 3x10 trunk

TGU 1x 25,30,35,40,44,50,53 (barely) /hand
Clean & Press 1x 25,30,35,40,44,50,53 /hand
Snatch 1x 25,30,35,40,44,50,53 /hand

SS W3D1

9 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU, cross sym

SS Week 3 Day 1
Back Squat 5x 45,65; 3x95; 2x125; 3x5x150
Bench 5x 95,115; 3x5x140
KB Swing (24kg, Russian) 3x10

KB Snatch (25#) 100 reps (50/hand, switch every 10)
Time: 3:57

CrossFit08844

6 Jun 2015

Warm Up: 3x10 trunk

Partner WOD
15 min AMRAP
60 Singles
15 Hanging Leg Raise

Result = 11 rds + 37 reps

Abs
Tabata Hollow Rock
8 min AMRAP
- Plank Hold while partner runs 200m

CrossFit08844 & SS W2D2

5 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (30#), cross sym

SS Week 2 Day 2
Back Squat 5x 45,65; 3x95; 2x125; 3x5x145
Press 5x 45,65; 3x5x82
KB Swing (24kg, Russian) 3x10

CF Warm up
3x5 push press/deadlift

Part 1
Strength: Push Press, 20 rep max 65

Part 2
3 rds for time:
21 Pull Ups
30 Handstand shoulder touch (facing wall)
9 Deadlift (205#)

Time: 15:46

CrossFit08844 & SS W2D1

3 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU, cross sym

SS Week 2 Day 1
Back Squat 5x 45,65; 3x95; 2x120; 3x5x140
Bench 5x 95,115; 3x5x135

CF Warm up
3x5 deadlift/hang p clean

Part 1
Strength: Hang Power Clean, work to 3 rep max
65,85,95,115,125,135 (f)

Part 2
21-15-9
Hang Power Clean (95#)
Box Dips

Time: 8:34

Row

2 June 2015

Warm Up: 3x10 trunk, TGU 3x1

Row
250m easy
500m hard 1:54
1000m hard 4:04
250m easy

CrossFit08844

1 Jun 2015

Warm Up: 3x10 trunk
2x5 Thruster/Sumo Deadlift High Pull

WOD
21-15-9
Thruster (75#)
Box Jump
SDHP (75#)

Time: 15:01

Strength: Front Squat
5-4-3-2-1-1-1
95,115,135,155,175,195,205 (f)

CrossFit08844

30 May 2015

Warm Up: 3x10 trunk
2x5 front squat/press/thruster

Partner WOD

AMRAP 12 min:

5 deadlift (95#)
5 thruster (95#)

Result = 16 rds + 2 reps

Starting Strength W1D3

29 May 2015

Warm up: 3x10 trunk, cross sym, TGU (30#)

SS Week 1 Day 3
Back Squat 5x 45,65; 3x95; 2x115; 3x5x135
Bench 5x 95,115;3x5x130
Deadlift 5x135; 2x155,185; 5x205

CrossFit08844

28 May 2015

Warm up: 3x10 trunk, cross sym
2x 15 hollow rocks, 10 air squats

WOD 17 min cap
3 rds for time:
120 Singles
30 Toes 2 Bar
16 Pistols

Result = 208 reps

Starting Strength W1D2

27 May 2015

Warm up: 3x10 trunk, cross sym, 3x1 TGU (30#)

SS Week 1 Day 2
Back Squat 5x 45,65; 3x 95,115; 5x 130,130,130
Press 5x 45,55,65,80,80,80
Power Clean 3x 45,65,95,110,110,110

CrossFit08844

26 May 2015

Warm up: 3x10 trunk
2x5 hang p clean/front squat/hang squat clean/squat clean

WOD
Squat Clean
21-15-9-6-3-1
65,85,95,105,115,135

Starting Strength W1D1

25 May 2015

Warm up: 3x10 trunk, cross sym

SS Week 1 Day 1
Back Squat 5x 45,65; 3x95; 3x115; 3x5x125
Bench 5x 95,115,125,125,125
Deadlift: 5x135; 2x155,185; 5x205

CrossFit08844 & Starting Strength W0D2

20 May 2015

Warm up: 3x10 trunk, cross sym

SS Week 0 Day 2
Back Squat 5x 45,65,95,120,120,120
Press 5x 45,55,65,95,75,75,75
Power Clean 5x 45,65,95,105,105,105

WOD Capoot
100 Push Ups
800m Run
75 Push Ups
1200m Run
50 Push Ups
1600m Run
25 Push Ups
2000m Run

Time: 62:12

CrossFit08844 & Starting Strength W0D1

18 May 2015

Warm up: 3x10 trunk, cross sym

SS Week 0 Day 1
Back Squat 5x 45,65,95,115,115,115
Bench 5x 45,65,95,115,115,115

CF Warm up
500 meter row
2 sets of 10 Thrusters
Kipping Pullup Progression

Part 1
"Jackie"
Row 1000 meters
50 Thrusters (45)
30 Pullups

Time: 13:29

Part 2
Deadlift
Build to a 1RM in 20 minutes
Sets 1-4: 40-70% 1RM
Sets 5-8: 80-100%
3x135, 2x155,
1x 185,205,225,245,265,275,295,315,335,355(f)

CrossFit08844

16 May 2015

Warm Up: 3x10 trunk

Partner WOD

For time:

21 OHS with 5 SOTS Presses at the bottom
Run 400 M
18 OHS with 5 SOTS Presses at the bottom
Run 400 M
15 OHS with 5 SOTS Presses at the bottom
Run 400 M
12 OHS with 5 SOTS Press at the bottom
Run 400 M
9 OHS with 5 SOTS Presses at the bottom
Run 400 M
6 OHS with 5 SOTS Presses at the bottom
Run 400 M
3 OHS with 5 SOTS Presses at the bottom
Run 400 M

Time: 31:05

CrossFit08844

15 May 2015

Warm Up: 3x10 trunk, 3x5 Push Ups/Squats, cross sym
5x High Hang Power Clean/Press/Hang Power Clean/Push Press/Power Clean/Push Jerk/Power Clean + Push Jerk


WOD

Part 1

Power Clean + Push Jerk
One set every 90 seconds for 8 sets

Set 1-4: 40-70%
Set 5-8: 80-100%

Increase after each successful set only if mechanics are solid on both movements.
If new to this lift, build up to the weight you will be using for the workout and practice technique.
65,95,115,115,135,135,155,155

Part 2

AMRAP in 3 minutes:
3 Power Cleans (135#)
3 Push Jerks

Rest 2 minutes

AMRAP in 2 minutes:
2 Power Cleans
2 Push Jerks

Rest 1 minute

AMRAP in 1 minute:
1 Power Clean
1 Push Jerk

Total Reps = 26

CrossFit08844

13 May 2015

Warm Up: 3x10 trunk, cross sym
Kipping pull up progression
5x Front Squats/Push Press/Thrusters
5x High Hang Power Snatch/Hang Power Snatch/Power Snatch

Prep

Power Snatch + Thuster
2 sets of 6-8 reps of each exercise to build to workout weight

Part 1

Snatch
Build to a heavy single in 15 minutes

Perform 6-8 sets:
Sets 1-2: 3 reps @ 50-60% 1RM
Sets 3-4: 2 reps @ 70-80%
Sets 5-8: 1 rep @ 85-100% (only increase if successful and reps are clean)

Part 2

21-15-9 reps for time:
Pull ups
Power Snatch (65#)
Thruster (65#)

Time: 18:57

Muscle Up & Run

12 May 2015

Warm up: 3x10 trunk, cross sym

Muscle Up
5x3 Ring Dip
5x2 False Grip Pull Up
5x3 Baby MU

Bicep Curl 12/arm x 3 x 20#
Partial Turkish Get Up 5x1/arm (30#)

Run
1 mile +, 10:54

CrossFit08844

11 May 2015

Warm Up: 3x10 trunk, cross sym
1 min DU,10 Wall Balls,1 min DU,10 T2B,1 min DU,10 Burpees
5 x High Hang Power Snatch/Hang Power Snatch/Power Snatch
3x5 Power Snatch

WOD

For time:
200 Singles
50 Wall Balls (20/14)
160 Singles
40 Toes to Bar
120 Singles
30 Burpees
80 Singles
20 Power Snatch (95#)

Time: 27:49

5-3-1 & Muscle Up

7 May 2015

Warm up: 3x10 trunk, cross sym

Muscle Up
5x3 Ring Dip
7x2 Ring Pull Up
5x3 Baby MU

5-3-1 Bench W24
5x 95,110
3x 130,145,157,177

5-3-1 Back Squat W30
5x 45,95,105,127
3x 140,160,185,207

Bicep Curl 10/arm x 3 x 20#

Stationary Bike 20:00

CrossFit08844

6 May 2015

Warm Up: 3x10 trunk, cross sym
2x5 Power Cleans/Squat Cleans/Overhead Squats/Box Jumps

Skills
"Clean" (10 minutes)
Work up to a heavy
Power Clean + Squat Clean
65.95,115

WOD
5 RFT:
10 Burpee Box Jumps(24"/20")
15 OHS(75#)
200m Run

Time: 30:00

Muscle Up & Run

5 May 2015

Warm up: 3x10 trunk, cross sym
Gymnastic Core D6

Muscle Up
5x3 Ring Dip
5x2 False Grip Pull Up
5x3 Baby MU

Bicep Curl 10/arm x 3 x 20#

Run
1 mile +, 11:01

CrossFit08844

4 May 2015

Warmup: 3x10 trunk
Practice / warm up
--- pistol
--- toes-2-bar
+
3 sets of 3-5 reps
Hang power clean 45,95,115

WOD

For time of : CAP : 16min
50 Pistols(alternating) (box)
40 Toes-2-bars
30 Hang power clean(115#)

Time: 15:56

Muscle Up & 5-3-1 & Run

30 Apr 2015

Warm up: 3x10 trunk, cross sym

Muscle Up
4x3 Ring Dip
6x3 Ring Pull Up
4x3 Baby MU

5-3-1 Bench W23
5x 95,100,120,130,150,167

5-3-1 Back Squat W29
5x 45,65,95,115,137,150,172,195

Bicep Curl 10/arm x 3 x 20#

Run
1 mile, 9:35

CrossFit08844

29 Apr 2015

Warmup: 3x10 trunk, cross sym
2 sets: 10 OHS (PVC), 10 Burpees
+
5 x High Hang Power Snatch
5 x OHS
5 x Hang Power Snatch
5 x OHS
5 x Power Snatch
5 x OHS

Part 1
Power Snatch
One set every 2 minutes for 20 minutes (10 sets)
Loading guidelines:
Set 1: 3 reps @ 40% 1RM
Set 2: 3 reps @ 50%
Set 3: 3 reps @ 60%
Set 4: 2 reps @ 70%
Set 5: 2 reps @ 80%
Set 6: 2 reps @ 85%
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 90-95%
Set 9: 1 rep @ 95-100%
Set 10: 3 reps @ 60-70% (back-off set to end on a good note)

Only continue adding weight if mechanics are solid and feeling good. If not, stay moderate and work on speed.
If new to this lift, perform 10 sets of 3 reps, building to a moderately challenging weight.

65,65,65,75,75,75,85,95,105

Part 2
15-12-9-6-3 reps for time:
Power Snatch (75#)
Burpees w/ lateral hop over bar

Time: 14:57

Muscle Up & Run

28 Apr 2015

Warm up: 3x10 trunk, cross sym
Gymnastic Core D5

Muscle Up
5x3 Ring Dip
7x2 False Grip Pull Up
5x3 Baby MU

Bicep Curl 10/arm x 3 x 20#
Lunges 10/leg x 4

Run
1 mile, 9:53

CrossFit08844

27 Apr 2015

Warm Up: 3x5 push ups, squats; 3x10 trunk
3x5 box jump, HSPU

Deadlift 2x5 135,185

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

Time: 20:44

Row

24 Apr 2015

Warm up: 3x10 trunk, cross sym
3x1 min DU, 1 min rest

Row
hard/easy strokes
10/10,20/20,30/30,40/40,50/50,..10/10

Total = 3328m
Time: 15:38

Muscle Up & Run & 5-3-1

23 Apr 2015

Warm up: 3x10 trunk, cross sym
Gymnastic Core D4

Muscle Up
5x3 Ring Dip
5x3 Ring Pull Up
5x3 Baby MU

Run
1 mile, 10:19

5-3-1 Back Squat W28 (deload)
5x 45,95,95,95,95,115,132

Bicep Curl 10/arm x 3 x 20#

CrossFit08844

22 Apr 2015

Warm Up: 3x10 trunk, cross sym
10, 8, 6 Front Squats
Work up to 50% 1RM (starting weight for Part 2)
45,95,115

Part 1

"Karen"

For time:
150 Wall Balls (14#)
Scale accordingly to keep this under 12 minutes.

Time: 10:50

Part 2

Front Squat
Build to a heavy single in 20 minutes

Suggested loading:
Set 1: 3 reps @ 50% 1RM
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 2 reps @ 80%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-100%+

115,140,165,185,195

Muscle Up & Run

21 Apr 2015

Warm up: 3x10 trunk, cross sym
Gymnastic Core D3

Muscle Up
5x3 Ring Dip
5x3 Ring Pull Up
5x3 Baby MU

Lunges 3x10/leg

Run
1 mile, 10:31

CrossFit08844

20 Apr 2015

Warm Up: 3x10 trunk, cross sym
1x5 P Clean/Jerk/Clean & Jerk
3x5 Clean & Jerk 65,85,95

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

WOD
Double Grace
60 clean and jerk (95#)

Time: 10 minutes 47 seconds

CrossFit08844

18 Apr 2015

Warm up: 3x10 trunk, cross sym

In Team of 2:
AMRAP in 18 minutes of:

400m Run

WOD
40 Air squats
30 Ab mat situps
20 Push ups
10 Pull-ups

While Partner #1 Run 400m, Partner #2 will do WOD.
Your total reps will be your score fro the workout.

Result = 3 rds + 87 reps

CrossFit08844

17 Apr 2015

Warm up: 3x10 trunk, cross sym
2 minutes warmup/practice Double Unders
10 Burpees
2 minutes warmup/practice Double Unders
Warmup/Practice Pistols

WOD

For time:
200-160-120-80-40 Singles
25-20-15-10-5 Burpees
20-16-12-8-4 Pistols (box)

Time: 23:09

5-3-1 Bench W21 & Back Squat W27

16 Apr 2015

Warm Up: 3x10 trunk, Cross Sym, Gymnastic Core D1

5-3-1 Bench W21
5x 97,115
3x 135,145,165,185

5-3-1 Back Squat W27
5x 45,65,115,135
3x 160,170,190,215

MU
5x3 False Grip Pull Up
5x3 Ring Dip
5x3 Baby MU

Run, 12 minutes, 10 laps

CrossFit08844

15 Apr 2015

Warm up: 3x10 trunk, cross sym
Gymnastic core assessment
Hollow hold 50 seconds
Arch hold 60 seconds
Hollow to Arch roll = 0
V-up = 20 in 30 seconds
Russian twist = 40 in 30 seconds

Shoulder Mobility
+
2 sets of:
Run 200m
10 Walking Lunge(Each Leg) - 20 total steps

Part 1
5 sets:
1 minute Max. Strict Handstand Pushups
1 minute Max. Strict Toes to Bar
1 minute rest

Part 2
3 rounds for time:
400m Run
20 OverHead Med. Ball walking Lunge(20#)-per leg
15 Sit ups with Med Ball

Time: 15:59

Muscle Up & Run

14 Apr 2015

Warm up: 3x10 trunk, cross sym

Muscle Up
5x5 Ring Dip
5x3 Ring Pull Up
5x3 Baby MU

Lunges 3x10/leg
Hollow Rock 4x10

Run
12 minutes, 9 laps around yard
(walked driveway, cut in front of mound)

CrossFit08844

13 Apr 2015

Warm up: 3x10 trunk, cross sym
3 Sets : 5 Clean, 5 Front squat, 5 Burpee

B/w sets,
Practice kipping C2B.
Build to weight used for workout.

WOD
3 RFT:
10 C2B Pull ups
10 Squats Clean(115#)
10 Burpees

Time: 17:16

Walk

12 Apr 2015

37 min walk with Max.

CrossFit08844

11 Apr 2015

Warm Up: 3x10 trunk, 1 min row, 2x5 Deadlift (135,185)

In teams of 2,

For time:
Row 200 calories

While one athlete row other athlete will hold the bar at Deadlift position.

Men: 185#
Woman: 135#

Time: 21:02

CrossFit08844

8 Apr 2015

Warm up: 3x10 trunk, cross sym
3 sets of :
30 sec Handstand hold (Free standing If you can)
10 Hollow Rock
30 sec Plank hold (Elbows)

Strength
Front Squat : 5-3-3-2-1-1, Build to 1 RM in 15 Minutes
95,115,135,155,185,205 PR

WOD
4 rounds for time: CAP 20 min
25 KB Swings (55#)
25 Burpees

Result = 194 reps at cap

5-3-1 Bench W20 & Back Squat W26 & MU W4 D2

8 Apr 2015

Warm Up: 3x10 trunk, Cross Sym

5-3-1 Bench W20
5x 95,107
3x 125,135,155,172

5-3-1 Back Squat W26
5x 45,65,100,125
3x 145,157,185,205

Hollow hold 3x50 cnt

MU
W4D2
8x1 Baby MU
8x3 False Grip Pull Up
5x5 Ring Dip
8x1 Baby MU

CrossFit08844

7 Apr 2015

Warm Up: 3x10 trunk, cross sym
2 sets:
3 x High Hang Power Clean
3 x Press
3 x Hang Power Clean
3 x Push Press
3 x Power Clean
3 x Push Jerk
3 x Power Clean & Push Jerk

Kipping T2B progression b/w sets

Prep
Clean & Jerk
3-4 sets of 3 reps
Build to weight used for workout
Weight should be tough - heavy enough that most sets in workout have to be broken
95,115,135

Training
6 rounds for time:
6 Clean & Jerks (135#)
12 Toes to Bar

Time: 20:42

CrossFit08844

6 Apr 2015

Warm Up: 3x10 trunk, cross sym
2 sets of: 5 Good mornings/Deadlift/Burpee Box Jump

Prep Deadlift: 3-3-3 135,185

WOD
15-12-9-12-15 reps for time of:
Deadlift(185#)
Burpee Box Jump

Time: 18:59

Muscle Up Week 4 Day 1

5 Apr 2015

Warm up: 3x10 trunk, cross sym

Muscle Up Week 4 Day 1
1x10 sec False Grip Hang
5x3 Baby MU
5x3 Ring Dip
5x3 Ring Pull Up
8x1 Baby MU

Lunges 3x10/leg
V-up 2x10
Straddle V-up 2x10
Hollow hold 2x50 cnt

Row
2x 4 min (fish game)
907m, 886m

CrossFit08844

4 Apr 2015

Warm Up: 3x10 trunk
3x5 wall ball/push ups

WOD
Team of 2:
AMRAP 18 minutes

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 teammate must finish their set before team advance to next set.
Once both teammate complete up to set 5,
That will be the end of round. Then you will go back to set 1 and continue until all 18 minutes run out.

Result = 4 rds + 50 reps

CrossFit08844

3 Apr 2015

Warm Up: 3x10 trunk, cross sym
3x 10 Cal Row
B/W Sets, Practice double under & Handstand push ups

WOD

For time: (cap 17 minutes)
1000m ROw
45 Handstand Push Ups
150 Doutlets Unders

Result: 40 Handstand Push Ups at cap

5-3-1 Bench W19 & Back Squat W25

2 Apr 2015

Warm Up: 3x10 trunk, Cross Sym

(5-3-1 Bench W17 & Back Squat W24 were deloads)

5-3-1 Bench W19
5x 95,115,126,145,165

5-3-1 Back Squat W25
5x 45,65,95,115,135,145,170,190

MU
W3 D3
8x3 Baby MU

CrossFit08844

1 Apr 2015

Warmup: 3x10 trunk, cross sym
10,8,6 Wall Balls
b/w sets, MU/Pullup Progression

Prep
Hang Power Snatch

Set 1: 10 reps (Empty bar)
Set 2: 8 reps (warmup weight)
Set 3: 6 reps (workout weight)

WOD

AMRAP 20 minutes:
30 Wall Balls
15 Chest2Bar Pull Ups
15 Hang Power Snatch (65#)

Result = 2 rounds + 30 reps

3x3 False Grip Pull Ups

Muscle Up Week 3 Day 2

31 Mar 2015

Warm up: 3x10 trunk, cross sym

Muscle Up Week 3 Day 2
1x10 sec False Grip Hang
5x5 Ring Dip
3x5 Ring Pull Up
5x3 Baby MU

Row
3x 4 min (fish game)
~850m, ~880m, ~930m

CrossFit08844

30 Mar 2015

Warm up: 3x10 trunk
2x 10 kb swing, 5 kb c&j (25,40)

WOD
3 rds for time
15 KB Clean & Jerk right (44#)
15 KB Swings
15 KB Clean & Jerk left

Time: 14:28

Muscle Up WeeK 3 Day 1

29 Mar 2015

Warm up: 3x10 trunk, cross sym

Muscle Up Week 3 Day 1
1x10 sec False Grip Hang
5x5 Ring Dip
3x5 Ring Pull Up
5x3 Baby MU

Row
3x 1 min easy, 750m hard
1 min easy
Total: 3255m, 15 min

CrossFit08844

28 Mar 2015

Warm up: 3x10 trunk, 3x5 push ups/squats

Open 15.5

27-21-15-9 reps for time of:
Calorie Row
95-lb. thrusters

Time: 19 minutes 26 seconds

Muscle Up WeeK 2 Day 3

27 Mar 2015

Warm up: 3x10 trunk, cross sym

Muscle Up Week 2 Day 2
1x15 sec False Grip Hang
8x3 Baby MU

5-3-1 Back Squat W24 (deload)
5x 45,65,95,95,95,115

CrossFit08844

25 Mar 2015

Warm up: 3x10 trunk, cross sym
2x8 Burpees/T2B/kb swing
10,5 reps P Snatch (45,65)

WOD
60 cal row
50 Burpees
40 Toes 2 Bar
30 KB Swings
20 Power Snatch (85#)

20 minute cap
Result = 96 reps at cap (6 kb swings)

Muscle Up Week 2 Day 2

24 Mar 2015

Warm up: 3x10 trunk, cross sym

Muscle Up Week 2 Day 2
1x15 sec False Grip Hang
4x5 Ring Dip
4x3 Ring Pull Up
5x3 Baby MU

Row 2.5K, 11:50

Army Med Ball Circuit

23 Mar 2015

Warm up: 3x10 trunk, cross sym

Army Med Ball Circuit
12 elements, 10 reps each (4 count)
1 min DU every 2 elements

Time: 21:30

Muscle Up Week 2 Day 1

22 Mar 2015

Warm up: 3x10 trunk, cross sym

Muscle Up Week 2 Day 1
3x10 sec False Grip Hang
4x6 Ring Dip
4x5 Ring Pull Up
5x3 Baby MU

Open 15.4 Prep

20 Mar 2015

Warm up: 3x10 trunk, cross sym

Open 15.4 Prep

Power Clean
5x 45,65,85,95
3x 115,135,155,175(f)

Squat Clean
2x 135,145,155,165,175,185 (f)

Handstand practice

5-3-1 Bench W17 & Back Squat W23

19 Mar 2015

Warm Up: 3x10 trunk
Cross Sym

5-3-1 Bench W17
5x 95,115
3x 135,145,160,185

5-3-1 Back Squat W23
5x 45,65,95,115,135
3x 155,165,187,210

MU
W1 D3
8x3 Baby MU

CrossFit08844

18 Mar 2015

Warm up: 3x10 trunk
3x3 HP Snatch/Snatch Drop/P Snatch + OHS/HSPU
3x3 P Snatch + OHS (45,65)

WOD
21-15-9
Power Snatch + Overhead Squat (65#)
Handstand Push Ups

Time: 23:32

Muscle Up W1 D2

17 Mar 2015

Warm up: 3x10 trunk, cross sym
Handstand practice

Muscle Up Week 1 Day 2
1x10 sec False Grip Hang
4x5 Ring Dip
4x5 Ring Pull Up
5x3 Baby MU

CrossFit08844

16 Mar 2015

Warm up: 3x10 trunk
2x5 Box Jump/Burpee/Squat Clean

WOD
3 rds for time:
21 Box Jumps
15 Burpee over Bar
9 Squat Clean (95#)

Time: 21:40

Muscle Up W1 D1

15 Mar 2015

Warm up: 3x10 trunk, cross sym
Handstand practice

Muscle Up Week 1 Day 1
3x10 sec False Grip Hang
3x5 Ring Dip
3x5 Ring Pull Up
5x3 Baby MU

2.5K Row, 12 min

CrossFit08844

14 Mar 2015

Warm up: 3x10 trunk
2x 50 DU, 10 wall ball

Open 15.3
14 min AMRAP:
50 Wall Ball
200 Singles

Result = 521 reps

Row

13 Mar 2015

Warm up: 3x10 trunk, cross sym
3x1 min DU, 1 min rest
Handstand practice
2K Row

5-3-1 Bench W16 & Back Squat W22

12 Mar 2015

Warm Up: 3x10 trunk
Cross Sym

5-3-1 Bench W16
5x 75,95,105,125,132,152,170

5-3-1 Back Squat W22
5x 45,65,100,125
3x 145,155,172,200

CrossFit08844

11 Mar 2015

Warm up: 3x10 trunk
3x 1 min DU, 5 good morn, 5 deadlift
Deadlift: 3 x 135, 155, 155

WOD
5 rounds for time:
15 Deadlifts (155#)
400m Run

Time: 18:15

CrossFit08844

9 Mar 2015

Warm up: 2x10 DL/HPC/FS/PJ (45#)
2x5 DL/HPC/FS/PJ (65#)

WOD
21,18,15,12,9 rep rounds of
Deadlift (75#)
Hang Power Clean
Front Squat
Push Jerk

Time: 25:23

CrossFit08844

7 Mar 2015

Warm up: 3x10 trunk, Burgener Warm Up (pvc,45)
3x OHS, work to wod wt
45,65,75,85

Open 15.2
In 3 minutes complete:
2 rounds of:
10 Overhead Squat (95#)
10 Chest to Bar Pull Ups

In each subsequent set of 3 minutes,
increase reps by 2. Continue as long
as you are able.

Result = 30 reps

(Last year for 14.2 only got 10 reps)

Open Prep 15.2

6 Mar 2014

Warm up: 3x10 trunk, Crossover Sym
Burgener warm up pvc, 45

Open 15.2 Prep
OHS 3x 45,55,65,75,85
1x10 95 (unbroken)

2K Row

5-3-1 Bench W15 & Back Squat W21

5 Mar 2015

Warm Up: 3x10 trunk, GST March 1,2
Cross Sym

5-3-1 Bench W15
5x 75,95,115,125,145,160

5-3-1 Back Squat W21
5x 45,65,110,135,145,165,187

CrossFit08844

4 Mar 2015

Warm Up: 3x10 trunk
2x5 Band complex good morning/front squat/row

WOD
5 rounds for time:
7 Thrusters (75#)
7 Pull Ups
7 Burpees

Time: 12:24

CrossFit08844

2 Mar 2015

Warm Up: 3x10 trunk
2x5 SDHP/P Press/B Squat

WOD
4 rounds for time:
10 Sumo Deadlift High Pull (75#)
10 Push Press (75#)
20 Back Squat (75#)

Time: 12:14

CrossFit08844

28 Feb 2015

Warm Up: 3x10 trunk

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts (115#)
5 snatches (115#)

Result = 88 reps

Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

Result = 115,135,145,155,165 (PR), 175 (F)

5-3-1 Bench W14 & Back Squat W20 & CrossFit08844

27 Feb 2015

Warm Up: 3x10 trunk
Cross Sym

5-3-1 Bench W14 (deload)
5x 95,95,95,95,95,110

5-3-1 Back Squat W20
5x 45,65,110,130,155
3x 165,185,205

CrossFit08844
Open 15.1 prep
Power Snatch 3x 45,65,85,105,115
One round: 15 T2B, 10 deadlift (115#), 5 p snatch (115#)

CrossFit08844

25 Feb 2015

Warm Up: 3x10 trunk twists
2x7 Front Squats/Burpees

Strength: Front Squat 5,4,3,2,2,2
95,115,135,155,175,185,195

WOD
AMRAP 7 minutes
7 Front Squat (95#)
7 C2B Pull Ups
7 Burpees

Result = 3 rounds

CrossFit08844

23 Feb 2015

Warm Up: 3x10 trunk twists, DU
10,5,4,3 p clean (45,95,115,135)

WOD
5 rounds
3 minute AMRAP, 1 minute rest
3 Power Cleans (135#)
6 Push Ups
9 Air Squats

Result = 16 rounds + 2 reps

CrossFit08844

21 Feb 2015

Warm Up: 3x10 trunk twists, DU

WOD
Team of 2:
2K Row (switch every 250m)
60 Burpees with lateral hop over rower (switch every 6 reps)
2K Row (switch every 250m)

Time: 21:48

CrossFit08844

20 Feb 2015

Warm Up: 3x10 trunk/arm/neck rotations
2x5 pull ups/squats/push ups/sit ups/DU

Tabata
for time, 8 rds, 20sec work, 10 sec rest, 1 minute between events, track your lowest score
double unders 10
pull ups 4
air squats 10
push ups 5
sit ups 10

5-3-1 Bench W13 & Back Squat W19

19 Feb 2015

Warm Up: 3x10 trunk
Cross Sym

5-3-1 Bench W13
5x 95,110,135,140
3x 157,185

5-3-1 Back Squat W19
5x 45,65,97,120
3x 140,155,172,195

CrossFit08844

18 Feb 2015

Warm Up: 3x10 trunk twists
2x5 Snatch Grip Push Press/Snatch Drop/OHS (45#)
3x3 Snatch 45,65,85

WOD
Time Cap 17 minutes
25 Power Snatch (85#)
25 Toes 2 Bar
20 Power Snatch (85#)
20 Toes 2 Bar
15 Power Snatch (85#)
15 Toes 2 Bar
10 Power Snatch (85#)
10 Toes 2 Bar
5 Power Snatch (85#)
5 Toes 2 Bar

Result = 98 reps at cap

KB Snatch

17 Feb 2015

Warm Up: 3x10 trunk twists

WOD
5 rounds for time:
10 KB Snatch per hand (35#)

Time: 6:10

5-3-1 Bench W12 & Back Squat W18

15 Feb 2015

Warm Up: 3x10 trunk
GST Day 15

5-3-1 Bench W12
5x 82,102
3x 120,130,150,167

5-3-1 Back Squat W18
5x 45,65,82,109,130,142,162,185

CrossFit08844

14 Feb 2015

Warm Up: 3x10 trunk twists

"CUPID"

Teams of 2:

For time:
100 Pull up --> Plate hold overhead(45/25)
100 Push up --> Elbow plank hold
100 Wall ball toss over the bar(10)
100 Synchronize Squat

Time: 25:24

Gymnastics

13 Feb 2015

GST Day 13

Shields Gymnastics - open gym

CrossFit08844

12 Feb 2015

Warm Up: 3x10 Push Up/Squat/Hollow hold
2x5 KB Swing/Wall Ball/Toes2Bar

WOD
25-20-15-10-5
Toes2Bar
KB Swing (53#)
Wall Ball

Time: 22:17

CrossFit08844

11 Feb 2015

Warm Up: 3x10 trunk twists
2 sets:
5 Front Squats
5 Hang Squat Clean
5 Squat Clean
5 Burpees

Part 1

Squat Clean x 2 reps x 8 sets

Drop the bar and reset between reps. Rest no longer than 10 sec b/w reps.
Perform a set every 2:00 minutes
65,75,85,95,105,115,135,135

Part 2

For time:
1-2-3-4-5-4-3-2-1 Cleans (135#)
2-4-6-8-10-8-6-4-2 Burpees

Perform as 1 Clean, 2 Burpees, 2 Cleans, 4 Burpees...

Time: 16:24

5-3-1 Bench W11 & Back Squat W17

9 Feb 2015

Warm Up: 3x10 trunk
GST Day 9

5-3-1 Bench W11
5x 75,95,110,120,145,157

5-3-1 Back Squat W17
5x 45,65,95,107,127,150,160
3x 170,202

CrossFit08844

4 Feb 2015

Warm Up: 3x5 pull ups, push ups, squats
3x10 trunk twists
3x1 min DU

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

Result = 9 rounds + 15 reps
In garage at home.

CrossFit08844

2 Feb 2015

Warm Up: 3x10 trunk
Handstand Day 29, 1,2
3x5 HPC/fs/hpc/fs/1 min DU

WOD
21,18,15,12,9,6,3
Power Clean (115#)
2x Air Squats

Time: 23:45

5-3-1 Bench W10 & Back Squat W16

1 Feb 2015

GymnasticBodies Handstand Challenge Day 27,28

Warm Up: 3x10 trunk

5-3-1 Bench W10
5x 95,110,125,135
3x 155,170

5-3-1 Back Squat W16
5x 45,65,95,117
3x 137,150,170,192

5 x 1 min DU, 1 min rest
3x 20 sec on, 10 sec off hollow body/superman, alternating

CrossFit08844

31 Jan 2015

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

Partner WOD

For time:
1 Burpees
1 Wall Ball
.
.
.
15 Burpees
15 Wall Ball

Each partner completes the set.

Time: 34:24

CrossFit08844

30 Jan 2015

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 x 100m Row/10 Thruster

WOD: Jackie
1000m Row
50 Thrusters (45#)
30 Pull Ups

Time: 14:24

CrossFit08844

28 Jan 2015

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x10 box jump
2x5 Press/Push Press/Push Jerk/T2B

Strength: Push Press 6x1
95,115,135,145,155,165,175(F)

WOD
18 min cap
15 Box Jumps
12 Push Press (115#)
9 Toes 2 Bar

Result = 5 rounds

Row & DU & Handstands

27 Jan 2015

Warm Up: 3x10 trunk

Handstand Challenge Day 25,26

5x1 min Double Under, 1 min rest

Row 4x500m, 1 min rest, 11:17 (including rest)

2 x 20 sec hollow hold, 10 sec rest, 20 sec superman, 10 sec rest

CrossFit08844

26 Jan 2015

Handstand Challenge Day 23,24

Warm Up: 3x10 trunk
3x5 Hang Power Clean (45,95,115), 3x1 min DU

WOD
17 min cap
Row 2K
100 Air Squats
30 Hang Power Clean (115#)

Result = 10 HPC at cap

Finished remaining 20 HPC at 20:00.

Row & DU & Handstands

24 Jan 2015

Warm Up: 3x10 trunk

Handstand Challenge Day 21,22

3x5 Behind Neck Press (45#)

5x1 min Double Under, 1 min rest

2K Row, 9:33

CrossFit08844

23 Jan 2015

Handstand Challenge Day 19,20

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Air Squat/Hand Release Push Up/OHS

Strength: Overhead Squat 6x3
45,55,65,75,85,95

WOD
15 min cap
5 rounds for time:
150 Singles
15 Overhead Squat (65#)

Result = 4 rounds

5-3-1 Bench W9 & Back Squat W15

22 Jan 2015

GymnasticBodies Handstand Challenge Day 17,18

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

5-3-1 Bench W9
5x 80,100
3x 117,127,145,165

5-3-1 Back Squat W15
5x 45,65,82,107,127,145,162,182

5 x 1 min DU, 1 min rest

CrossFit08844

21 Jan 2015

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Snatch/C&J/Thruster/Burpee

WOD
15 Burpee Box Jump Over (20in)
15 Snatch (95#)
15 Burpee Box Jump Over (20in)
15 Clean & Jerk (95#)
15 Burpee Box Jump Over (20in)
15 Thruster (95#)

Time: 16:02

CrossFit08844

19 Jan 2015

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 F Squat/P Press (45,65,85), DU practice

WOD
20 min cap
200 Singles
21 Front Squat (85#)
21 Push Press (85#)
200 Singles
15 Front Squat
15 Push Press
200 Singles
9 Front Squat
9 Push Press

Time: 15:54

CrossFit Throwdown with CrossFit The Rack

17 Jan 2015

2K Row, 8:14

CrossFit Total
Back Squat 255 (matches PR)
Strict Press 145 (matches PR)
Deadlift 355 (20# PR)

Fran Ladder
1 Thruster (75#)/1 Burpee
2 Thrusters (75#)/2 Burpees
etc
for 15 minutes

As a team, finished 16 + 22 reps

Active Recovery Row

16 Jan 2015

Easy 2K Row
5x 1 min DU, 1 min rest

Handstand Challenge Day 16

CrossFit08844

15 Jan 2015

GymnasticBodies Handstand Challenge Day 15

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
15 burpees, 10 toes2bar
1x5 Deadlift/Hang Power Clean/Squat Clean/Squat Clean Thruster

Strength: Squat Clean Thruster, 3 reps every two minutes for 15 minutes
65,75,85,95,95,115,115

WOD
For Time
50 Cal Row
40 Deadlifts (115#)
30 Burpees
20 Toes 2 Bar
10 Squat Clean Thrusters (115#)

Time: 20:29

CrossFit08844

14 Jan 2015

GymnasticBodies Handstand Challenge Day 11, 12, 13, 14

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 10 squats/push ups/walking lunges

WOD
6 rounds for time:
24 Squats
24 Push Ups
24 Walking Lunges (per leg)
100 Singles

Time: 36:14

CrossFit08844

13 Jan 2015

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
10-8-6 Wall Ball, Toes2Bar practice
3 High Hang P Clean/ 3 Front Squat/3 Mid H P C/3 FS/3 PC/3 FS

Prep: Power Clean, 3x 95,115,135

WOD
20 Minute AMRAP
5 Power Clean (135#)
10 Toes2Bar
15 Wall Ball

Result = 5 rounds + 5 reps

CrossFit08844 & 5-3-1 squat wk 14/bench wk 8

10 Jan 2015

GymnasticBodies Handstand challenge Day 10

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

WOD
17 minute AMRAP
60 Singles
10 Burpees

Team of 2, 1 partner works at a time

Result = 15 rds + 1 rep

5-3-1 Back Squat W14
5x 95,95,95,95,105,125

5-3-1 Bench W8
5x 72,95,107,117,145,155

CrossFit08844

9 Jan 2015

GymnasticBodies Handstand challenge Day 9

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


WOD
3 Sets of 3 minute AMRAP, 3 minute rest
6 Deadlift (95#)
6 Push Press (95#)
6 Box Jumps

Result = 10 rds + 11 reps

GymnasticBodies Handstand challenge Days 7 & 8

8 Jan 2015

GymnasticBodies Handstand challenge Days 7 & 8

CrossFit08844

7 Jan 2015

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
6-8 Ring Dips
6-8 HSPU
6-8 Burpees
6-8 Pullups

2 sets:
6-8 SDHP
6-8 Power Snatch
6-8 Thrusters

Set one with empty bar, set two with weight for workout

WOD

For time:
Row 1000 meters
25 Box Dips
25 Sumo Deadlift High Pulls (85#)
25 Handstand Pushups
25 Power Snatches (85#)
25 Burpees
25 Pullups
25 Thrusters (85#)

Result = 87 reps (12 Power Snatches)

Gymnastics

6 Jan 2015

GymnasticBodies Handstand challenge Day 6

Shields Gymnastics

CrossFit08844

5 Jan 2015

GymnasticBodies Handstand challenge Day 5

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets (PVC, Barbell):
3 High Hang Power Snatch
3 Overhead Squats
3 Snatch Drops (Quarter, Half, Full)
3 High Hang Snatch
3 Mid Hang Snatch
3 Snatch

Strength

Snatch x 1 rep
Every 90 seconds for 10 sets
10x65#

WOD

AMRAP in 7 minutes:
1 Power Snatch (85#)
2 Toes to Bar
2 Power Snatch
4 Toes to Bar
3 Power Snatch
6 Toes to Bar
4 Power Snatch
8 Toes to Bar
5 Power Snatch
10 Toes to Bar

When you finish the set of 10 T2B, go back to the beginning and start over.

Result = 1 rounds + 7 reps

5-3-1 Back Squat WK13/Bench WK7

4 Jan 2015

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

GymnasticBodies Handstand challenge Day 4

5-3-1 Wk13 (Back Squat)
5x 45,65,105,125,145,155
3x 185,200

5-3-1 Wk7 (Bench)
5x 95,95,95,95,105,110

Gymnastics

3 Jan 2015

GymnasticBodies Handstand challenge Day 3

Shields Gymnastics open gym

KB WOD

2 Jan 2015

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

GymnasticBodies Handstand challenge Day 2

WOD
21-15-9
KB Swing (53#)
KB Push Press (35#/hand)

Time: 5:26

Rowing and such

1 Jan 2015

GymnasticBodies handstand challenge Day 1

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

5 rounds for distance:
Row 1:40, 20 sec rest

Result = 1974m