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