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