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